This link takes to you three free meditations using the Wheel of Awareness spoken by Dr. Dan Siegel.
8 minute introductory Wheel of Awareness meditation
In this 8 minute wheel of awareness introduction, you can hear a description of the metaphor of the wheel to illuminate the nature of consciousness and its differentiated parts including the hub of knowing, the rim of the known, and the spoke of attention.
32.5 minute expanded Wheel of Awareness meditation
In this 32 minute expanded wheel of awareness practice, the basic elements are included and in addition two expanded reflective elements are added:
1) Awareness of awareness with the bending of the spoke of attention back towards the hub of knowing;
2) During the fourth segment focus on our sense of connectedness, the research-proven statements of positive intentions and kindness are offered to promote self, other and “MWe” directed compassion.
22 minute consolidated Wheel of Awareness meditation
This is a practice that should only be done after mastering the basic and expanded practices. This is offered by popular request for those familiar with the wheel to have a more expedited experience available for their busy lives! At least it is comprehensive and over the minimum dozen minutes some suggest is necessary for daily practice!
In this 22 minute wheel of awareness practice, the breath becomes a pacer for the movement of the spoke of attention around the rim.
Some people find it helpful when on the third segment of the rim to count the number of breaths by pressing on the fingers of one hand to reach five for each of the first parts of that segment, and to a count of ten for the “awareness of awareness” portion as well. When this becomes familiar to you, you can use your own timing to allow this consolidated practice without listening to an external voice.
