Free Guided
Meditations
Free Guided
Meditations
Meditations
While there are many different traditions and definitions of meditation, the practices featured here are secular and adaptable to your spiritual pursuits. Although each guided meditation offers a unique experience, the aim is to strengthen your attention in the moment, in a non-judmental way. We meditate to meet the present moment with greater awareness, insight and compassion.
To get started, choose a meditation that reflects your needs. Find a quiet place and follow the recorded instructions. After each practice, take time to notice the emotions, thoughts and physical sensations you experienced. Keep in mind that in meditation, perfection is not the goal, rather it is consistent practice that undeniably creates a significant impact.
Instrumental Credit: Lucia Lilikoi
Meditation of the Moment: December 2023
Grounding Kindness
Cultivating a genuine sense of loving kindness for others begins with experiencing a genuine sense of love and acceptance for ourselves. In this practice we cultivate qualities of care and kindness by directing them to ourselves and then to others.
More Meditations
Feeling the Breath
A short breathing practice can help regulate the nervous system by giving your mind and body time to pause. This practice focuses on the flow of the breath to anchor awareness in the moment.
Focused Listening
Listening with intention strengthens our ability to be open to and appreciate differences, and accept our shared humanity. In this practice, we focus on the way we listen to internal and external sounds.
Eating Mindfully
Generally, we eat without bringing much awareness and gratitude to the food before us. With this practice, we slow down and deliberately savor the taste of each bite, and reflect on the gratitude for having food in the first place.
Body Scan Basics
In this practice, we are directing our attention on the experience of the body and simply taking note of how it feels in the moment with acceptance and appreciation for the body we inhabit.
Cultivating Gratitude
In this practice, the intention is to take time to reflect upon our lived experiences and offer thanks to the people, places and natural environment that enrich us in some way.
Grounding Kindness
Cultivating a genuine sense of loving kindness for others begins with experiencing a genuine sense of love and acceptance for ourselves. In this practice we cultivate qualities of care and kindness by directing them to ourselves and then to others.
Nurturing Equanimity
An attitude of equanimity has the capacity to ground our mind and body in the midst of experience. In this practice, we focus on developing emotional strength and composure of our thoughts, feelings and bodily sensations so that we can embrace all of life as it continuously changes.
Simply Walking
This mindfulness practice involves present moment awareness of the lifting, moving and lowering of each foot. The intention is to focus less on the destination and more about bringing awareness to the process of the body in motion, including the immediacy of the sights, smells, and sounds of the external environment.
Like a Mountain
In this meditation, the idea is to bring an expanded, spacious and accepting awareness to whatever is arising without judgmental thoughts. Just as a mountain is unmoved by the changing weather conditions, so too can you remain open to internal and external conditions.
Heart of Compassion
Seeing and acting through the lens of compassion is core to building a kind, inclusive and accepting community. In this practice, the idea is to bring awareness to the body’s experience as you embed compassion in your life.
Custom content
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Custom content
Use this advanced section to build your own layouts or to add custom HTML, Liquid, or scripts.
Share Your Story
Each of us has a unique journey. Let this guided journal be a safe place to express thoughts, experiences, insights and stories. It’s a magical gift for loved ones—or for yourself—because when the journal is completed, it can help build bridges of understanding for future generations.
