Free Guided Meditations

Bring yourself down from a level 10 to a level 2—stimulating the calming parasympathetic nervous system with validated timeless practices.

In tumultuous times you can use meditation to strengthen serenity, courage, and wisdom; the qualities found in the famous Serenity Prayer.

If you’re getting into bed with a revved up nervous system, this sleep meditation on calm, pleasure, and gratitude will help you gently wind down.

The breath is your most loyal groupie. It follows you everywhere. Use it to your advantage by taking ten good breaths to feel better.

At the center of ongoing need & chaos, it can feel impossible to be centered & grounded. Here's a portable practice for weathering the storm.

If you're stuck in boredom, numbness, or laziness, this session is designed to dial up your sensory experience and up your energy levels.

Stress doesn't have to be contagious. This meditation for stress will guide you through staying boundaried, calm, and kind when stress is in the air.

Stressed about the strained economy? You’re not alone. Sebene offers tools to help see the abundance we all have in our lives.

This meditation session helps you practice setting down anxious thinking to create an island of calm amidst a crisis

Meditation teacher Joseph Goldstein teaches you how to authentically accept difficult emotions to make them more manageable and less overwhelming.

In this free guided meditation, learn how taking a step back from your anxious mind can actually help you stop it in its tracks.

Use meditation to connect to how you’re feeling and to unlearn the habit of abandoning yourself when you most need to feel connected.

Go from "seeing red" to seeing the value in anger without being carried away by it and doing or saying things you'll regret later.

Sometimes we feel like we just can’t get it together. This guided meditation will help you find some ease and inner peace in the midst of feeling insecure.

In times of loneliness, there are practices that can help. Oren offers words and wisdom to help you rekindle a sense of belonging.

Discomfort with the unknown is a natural human response. This guided meditation will help you relax as you practice allowing the rhythm of life to unfold.

Take a few minutes to relax. In this meditation, Sharon will lead you in tensing and then relaxing your face, hands, shoulders, and back.

Regather your attention with this short meditation. Afterwords, you can use that newfound focus to make progress on whatever matters most.

Deep breathing helps you bring down your energy and get your body into a state of relaxation and restoration.

During major life transitions your emotional and mental world can kick into overdrive. Learn how staying in the eye of the hurricane can make stress management easier.

Brighten your mind and be a force for good today by practicing intentions of kindness, generosity, and honesty with Jess.

Showing self compassion to ourselves in hard times bolsters our resilience, so we can learn from setbacks rather than getting stuck in rumination.

You can refresh your energy in just a few moments. If you do it mindfully, you'll boost your presence and attention for the rest of the day.

Get grounded and even joyful during your daily coffee routine by mindfully easing into the day and appreciating the simple moments in life.

Relaxation and presence can be practiced at any time. Jeff shows you how to bring awareness into the everyday task of washing dishes.

Taking a relaxed walk mindfully will soothe the nervous system, get you outside, and can refresh you mentally when you’re feeling low or off.

Settle your nerves and find a little joy in the company of your furry friend(s).

Bringing the power of mindfulness to your work life is a game changer. Start your next work session by building 20min of mindful momentum.

You won’t get out of parenting worry free, but you can shift from feeling anxious to feeling balanced, caring and even hopeful—give it a try.

(Ages 4-8) Take a moment to step into your senses and revel in the smells & tastes of your meal. Plus: enjoy pausing for a moment of gratitude.

(Mindfulness for Teens) Explore with Jess what it really, actually feels like to use your phone or device.

(6-8) You can go from so much energy you feel like you’re shooting lightning bolts out of your hairdo to mega-slow-motion. Chill & have fun!

Cultivate these five research-backed qualities of good parenting: presence, attunement, compassion, delight, and support.

(Ages 4-10) In this mindful game, two partners will mirror each other's movements to explore awareness of the body.

(Ages 6-10) This session brings listening to life and helps to relax the body.

(Ages 11-18) Sometimes everything just feels too hard. Use mental recitation to quiet a busy mind & make strong emotions feel more workable.

(Ages 4-10) We can shake to the sound of a drum to help settle down if we feel restless and wake up if we feel sleepy. Want to give it a try?

(Ages 11-18) Cooped up? Shaking then pausing can help you become more alert if you feel dull, or to settle down if you feel restless.

Turn your concern into connection. During uncertain times it’s important not to get flooded with worry, but to build up compassion instead.

If you're sick, in pain, or want to develop a healthier relationship to your body, try this loving kindness meditation from Sharon.

Life's discomforts are innumerable and unavoidable. Join JoAnna in exploring the benefits that come when we lower our resistance to them.

Grief is one of the most difficult experiences we go through in life. This meditation will help you feel and be present with it.