New
Free Guided
Meditations
New
Free Guided
Meditations
Free Guided
Meditations
While there are many different traditions and definitions of meditation, the mindfulness-based practices featured here are secular and adaptable to your individual spiritual pursuits. The idea is to focus on your thoughts, emotions and physical sensations as you experience them, without thinking of the past or future and without judgment and expectation.
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.
All recordings produced by Robby Schwartz at Soho Recording, New York and Instrumentals by Lucia Lilikoi
Meditation of the Moment: May 2024
Genuine Kindness
In this meditation practice, we cultivate the ability to extend genuine kindness to all beings. Through the practice of sending kindness wishes, we direct love and compassion towards ourselves, a friend, someone neutral, and finally, towards someone with whom we may find difficulty.
More Meditations
Before the Night Ends
In this nightly meditation practice, we carve out space for self-reflection, allowing us to process the events of the day, glean valuable insights and promoting a sense of rest and relaxation before bedtime.
Whole Body Scan
In this practice, we're dedicating time to observe with an open and curious mindset the unfolding sensations in each particular area of the body, exactly as they are, moment by moment.
Breath Awareness
A short breathing practice which involves bringing attention to the natural rhythm of the breath – noticing the various sensations and in turn, regulating the nervous system.
Clearing Our Thoughts
In this meditation practice, we become increasingly aware of uncomfortable and unsettling thoughts by taking time to clear our minds and anchoring our attention in the moment.
Cultivating a Loving Heart
Nurturing a loving heart requires time and practice. Through this mindfulness meditation, we place our attention on the qualities of a loving heart, which has the capacity to heal, inspire, and positively impact ourselves and others.
Finding Pause Amidst World Turmoil
More than ever, in times characterized by conflict and suffering, taking time out to breathe and ground ourselves in the present serves as a powerful tool for maintaining emotional balance and clarity. This mindfulness meditation practice facilitates exactly that.
Genuine Kindness
In this meditation practice, we cultivate the ability to extend genuine kindness to all beings. Through the practice of sending kindness wishes, we direct love and compassion towards ourselves, a friend, someone neutral, and finally, towards someone with whom we may find difficulty.
Gratitude in the Midst of Everything
In this gentle meditation practice, we direct our attention and appreciation to our lived experiences by offering thanks to the people, places and natural environment that enrich our lives in some way.
Just Like a Mountain
In this practice, the intention is to be with whatever is arising without judgmental thoughts. Just as a mountain is unmoved by the changing weather conditions, so too can we remain stable and rooted to the earth in the face of changing conditions.
Listening with Intention
In this mindfulness meditation practice, we develop a listening ear to our internal experiences – our thoughts, feelings and body sensations – tapping into valuable insights for heightened awareness and self-care.
Rest and Recharge
While napping can be a form of rest, this meditation practice recognizes and honors our need for downtime by intentionally creating time and space for replenishment in our daily lives.
Practicing Self-Compassion
This mindfulness meditation practice entails treating ourselves with kindness, just like we would a close friend–acknowledging our emotions, struggles and imperfections and responding to them without judgment.
Walking With Presence
Just as a sitting mindfulness meditation brings our mind-body attention to the present moment, this movement practice invites us to use our senses of the external world to bring our attention to the here and now.
Before the Day Gets Busy
No matter where you find yourself upon waking, embracing a brief meditation to connect with your mind and body sets an excellent tone for the day ahead.
Share Your Story
Every individual embarks on a distinctive journey. Allow this guided journal to serve as a sanctuary for expressing thoughts, experiences, insights, and stories. Whether it's a heartfelt gift for cherished ones or a personal treasure, completing this journal can weave a tapestry of understanding for generations to come.
