12 Minute Meditation

“Just Like Me” Compassion Practice With Mirabai Bush

This guided meditation helps to find the similarities among us all. We are asked to look at each other with compassion and see how we all relate. This practice can be done while you think of a friend or a difficult person in your life. Alternatively, it can be done with a partner sitting across from you. Show notes: Meditation by Mirabai Bush Mirabai Bush is a senior fellow at the Center for Contemplative Mind in Society. She has led mindfulness training for lawyers, judges, educators, e...

Bedtime Meditation

Get some quality shut-eye with this three-minute mindfulness practice. 

A Reconciliation Meditation with Bob Stahl

Anxiety can bring a lot of other feelings with it including feelings of isolation and separation. Bob Stahl says reconciliation helps you make peace with yourself and the world. In this guided meditation, you will go through the three steps to reconciliation: with yourself, people you have hurt, and those who have hurt you.  Show notes: adapted from A Mindfulness-Based Stress Reduction Workbook for Anxiety by Bob Stahl PhD, Florence Meleo-Meyer MS, MA, and Lynn Koerbel MPH. Bob Stahl, Ph...

Reconciliation Meditation

20-minute reconciliation meditation. 

Responsive Breathing Space Practice — Segal

Seven-minute responsive breathing space practice with Zindel Segal 

Responsive Breathing with Zindel Segal

Life isn’t predictable and with unpredictability comes unexpected changes and at times difficult emotions. Soothe your stress and work through the emotions with this guided meditation. Give yourself the chance to respond with curiosity and the space you need to process.  Show notes: Meditation by Zindel Segal.  Zindel Segal, PhD, is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto. He has pioneered the use of mindfulness meditation for promoting wellne...

A 5-minute Gratitude Practice: savor through the senses

This 5-minute mindfulness practice cultivates gratitude for life's small delights as you move through the senses.

Explore Difficult Emotions with Carley Hauck

This guided meditation offers the opportunity to turn toward your difficult emotions. It can be uncomfortable to manage uncertainty and let go of the need to control but by doing so we can instead find compassion and kindness.  Show notes: Meditation by Carley Hauck. Carley Hauck is the founder of Leading from Wholeness, a Bay Area consultancy specializing in leadership, training, and executive coaching. Carley has supported mission driven leaders and companies in tech, finance, and high...

STOP Stress with Elisha Goldstein

Elisha Goldstein says stress isn’t the problem. It’s how we relate to it. This guided meditation tames reactivity and helps you unwind from a hectic day. Once you stop and let go, you can return to the present and go about the rest of your day.  Show notes: Meditation by Elisha Goldstein.  Elisha Goldstein, PhD, is a clinical psychologist and conducts a private practice in West Los Angeles. He is founder of the Mindful Living Collective.

S.T.O.P. Practice for Stress

A six-minute guided meditation from Elisha Goldstein for reducing reactivity so you can come down from a hectic day.

Body Scan with Tara Healey

Explore this 10-minute guided practice to bring attention to your body. 

Guided Meditation for Sleep

Follow this guided meditation from Mark Bertin to drift into sleep.

Ease Into Sleep with Mark Bertin

Resist trying to force yourself into peaceful sleep, and instead turn your attention to letting go of judgmental thoughts. It’s okay to have thoughts come up before bed, just let them melt away. Hopefully, by doing this, your body will calm and you will drift off to sleep in the process.  Show notes: Meditation by Mark Bertin.  Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

A Walking Meditation

This 9-minute guided meditation from Jon Kabat-Zinn explores embracing mindfulness with every footfall — varying the practice for speed and distance.

A Walking Meditation with Jon Kabat-Zinn

Take a guided walk to help savor your day. This walking practice isn’t about where you go or how fast you go. It’s about staying consistently in the present moment and embracing mindfulness with each step.  Show notes: This meditation is adapted from Jon Kabat-Zinn’s Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn’s book Meditation is Not What You Think and the other three volumes based on Coming to Our Senses. J...

Focus Your Attention with Rich Fernandez

This guided meditation cultivates the ability to calm and focus the mind with mindfulness. There’s no need to panic if your thoughts are racing, that’s natural. Instead, Rich Fernandez asks you to focus your attention on a single object.  Show notes: Meditation by Rich Fernandez.  Rich Fernandez is the CEO of Search Inside Yourself Leadership Institute (SIYLI). He was previously the director of executive education and people development at Google, where he was also one of the first SIY t...

Focused Attention Meditation with Rich Fernandez


One specific mindfulness practice that enables us to experience calm and focus in a very direct way is focused attention training.

A Daily Mindful Walking Practice

Take a break and boost your mood with this 10-minute walking meditation.

Opening the Heart

This meditation is a way to connect to the love and compassion that does exist in this world.

Open Your Heart With Sharon Salzberg

This guided meditation helps open your heart to both giving and receiving love. You’ll begin by imagining yourself surrounded by a circle loving beings. Offer love and goodwill to them and they’ll do the same for you.  Show notes: Meditation by Sharon Salzberg Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is also the cofounder of the Insight Meditation Society.

5-minute breathing meditation

A Mindful Breath-Counting Practice for Teens and Tweens

An 8-minute breathing practice that teaches kids the basics of mindful awareness by counting each inhale and exhale.

A Breath-Counting Practice for Teens and Tweens with Mark Bertin

This practice uses counting breaths to cultivate mindful awareness. This practice can be done before bedtime, activity changes such as homework time or whenever it’s needed  Show notes: Adapted from Mindful Parenting for ADHD by Mark Bertin.  Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

Turn Annoying Sounds into a Meditation Practice with Bob Stahl

You can be mindful even when life gets noisy. Bring mindfulness to the soundscape around you including the most annoying ones you encounter daily. This guided meditation helps your awareness switch from aversion to curiosity which lessens the negative impact you feel when you hear irritating sounds.  Show notes: Adapted from MBSR Every Day by Bob Stahl PhD and Elisha  Goldstein.Bob Stahl, PhD, has founded eight Mindfulness-Based Stress Reduction programs in medical centers in the San Fra...

A Meditation on Annoying Sounds

You don’t need calm and peace to be mindful. Here’s a guided meditation that takes the basics of mindfulness into the noisier parts of life.

Breathing Compassion In and Out

Breathe In Compassion with Kristin Neff

Take some time out of your day to send kindness to yourself and others. This nurturing guided meditation helps you breathe compassion in and out. You’ll end the practice by soaking up all the compassion you’ve brought into your space.  Show notes: Adapted from The Mindful Self-Compassion Workbook by Kristin Neff and Chris Germer. Kristin Neff, PhD is an associate professor in Human Development and Culture in the Educational Psychology Department, at the University of Texas at Austin. 

Notice the Body with Jon Kabat-Zinn

Once you’re familiar with basic breath awareness practices, another powerful sitting meditation practice involves expanding the field of awareness to include sensations within the body. Notice sensations as they arise to ground yourself in the here and now. Show notes: This meditation is adapted from Jon Kabat-Zinn’s Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn’s book Meditation is Not What You Think and the other...

The Bodyscape Practice

This guided meditation from Jon Kabat-Zinn encourages a sense of awareness so you can notice all the sensations of your body.

Body Check-In for Money Decisions with Bari Tessler

You can use guided meditation before having conversations about money. The body check-in helps you find balance and support before broaching the subject with another. This practice helps you realize what your thoughts around money are which can be used to foster understanding and forgiveness.  Show notes: Meditation by Bari Tessler.  Bari Tessler is a financial therapist, author, and creator of the online Art of Money program.

A Body Check-In Practice for Money Decisions

The next time you're about to have a conversation about money, use this practice to find balance.

An 11-Minute Awareness of Breath Practice

Susan Kaiser-Greenland guides us through one of the oldest meditation practices called "Sit and Know You're Sitting."

Breath Awareness with Susan Kaiser Greenland

Susan Kaiser Greenland takes you through one of the oldest meditation practices: Sit, and know you’re sitting. This simple meditation helps you to understand what mindful awareness is and relax your mind.  Show notes: Meditation by Susan Kaiser Greenland.  Author of The Mindful Child and former corporate attorney, Susan developed the Inner Kids program for children, teens, and their families and teaches worldwide.

Nonjudgmental Awareness Practice

Cultivate Nonjudgmental Awareness with Mark Bertin

Let go of the what ifs and let yourself sit with what is. This guided meditation opens you up to the space that’s available when you sit with your thoughts and observe them without judgment.  Show notes: Meditation by Mark Bertin.  Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

A Breathscape Practice with Jon Kabat-Zinn

Cultivate mindfulness with this guided meditation. You’ll tap into your capacity to be in touch with your experience, and be awake and aware with no agenda other than to be awake and aware. Show notes: This meditation is adapted from Jon Kabat-Zinn’s Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn’s book Meditation is Not What You Think and the other three volumes based on Coming to Our Senses. Jon Kabat-Zinn is th...

Breathscape Meditation

Unhijack Your Attention with Elisha Goldstein

Break the hold of autopilot and ground yourself in the present moment. This guided meditation can be done anywhere and can be thought of as a skill that you can strengthen over time to access your awareness in day-to-day life.  Show notes: Meditation by Elisha Goldstein.  Elisha Goldstein, PhD, is a clinical psychologist and conducts a private practice in West Los Angeles. He is founder of the Mindful Living Collective.

A Two-Minute Mindfulness Practice to Unhijack Your Attention

Explore this portable mindfulness practice you can use any time of day to break out of autopilot and tune into what's happening around you.

Intro to Breath, from MNDFL

“This basic mindfulness of the breath is a way to cultivate peace, clarity, and generally a good way to get to know ourselves better.” Lodro Rinzler, co-founder of MNDFL

Loving-Kindness Meditation

15-minute loving-kindness meditation from Emma Seppala Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and author of "The Happiness Track."

Body Scan Meditation

Audio track by Mark Bertin, author of "Mindful Parenting for ADHD."

Breathing Meditation

Audio track by Mark Bertin, author of "Mindful Parenting for ADHD."

Loving-kindness Meditation

Audio track by Mark Bertin, author of "Mindful Parenting for ADHD."

Meditation on Anxiety and Stress

A Meditation on Working with Anxiety (30 min)

This meditation combines breath awareness, the body scan, and mindfulness of thoughts to explore sources of stress and anxiety. From mindfulness teacher and author Bob Stahl, PhD.

Mindful Self-Inquiry for Anxiety with Bob Stahl

Often with stress and anxiety, there are underlying fears that go noticed in day to day life that are contributing to or causing the anxiety. Self-exploration and reflection are a key part of working through it. This guided meditation combines breath awareness, the body scan, and mindfulness of thoughts to explore sources of stress and anxiety. Show Notes: Meditation by Bob Stahl and Elisha Goldstein. This practice is excerpted from A Mindfulness-Based Stress Reduction Workbook, by Bob St...

Point of View Podcast: When Mindfulness and Racism Intersect

Point of View Podcast Episode Episode 7: A conversation with Rhonda Magee exploring how mindfulness can help us dismantle the subtle patterns and habits that separate us from each other.

How to Show Up When You Have Cancer

In this podcast, Patricia Rockman, director of education and clinical services for the Center for Mindfulness Studies in Toronto, and Mindful columnist Elaine Smookler, both cancer survivors, talk about how mindfulness factors into the cancer experience. Full transcript here: https://www.mindful.org/how-to-show-up-when-you-have-cancer/

How to Show Up When You Have Cancer

In this podcast, Patricia Rockman, director of education and clinical services for the Center for Mindfulness Studies in Toronto, and Mindful columnist Elaine Smookler, both cancer survivors, talk about how mindfulness factors into the cancer experience. Full transcript here: https://www.mindful.org/how-to-show-up-when-you-have-cancer/