| CD ONE: Spot Meditations | ||
| 1 | Introduction | |
| 2 | The meditations explained | |
| 3 | Three sighs | 1:50 |
| 4 | Relaxed breathing | 5:55 |
| 5 | Controlled Breathing | 9:25 |
| 6 | Soft, open and still | 6:40 |
| 7 | Stop before you start | 4:55 |
| 8 | Visual objects | 9:10 |
| 9 | Random Sounds | 8:10 |
| CD TWO: Walking Meditations | ||
| 1 | Introduction | |
| 2 | The meditations explained | |
| 3 | Standing | 3:00 |
| 4 | Soft, open and still | 4:50 |
| 5 | Relaxed breathing | 7:20 |
| 6 | Deep breathing | 6:30 |
| 7 | Bodyscan | 5:10 |
| 8 | Strong, flowing movement | 6:40 |
| 9 | Visual Objects | 6:10 |
| 10 | Being Present | 8:30 |