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Tag: guided meditation

A Meditation for Easing Pain and Inviting Joy
This week, mindfulness teacher Vanessa Hutchinson-Szekely shares a tender meditation for those in the middle of pain.
Sometimes seasons of intense suffering show up in our lives—no warning, no easy answers.

This week, mindfulness teacher Vanessa Hutchinson-Szekely shares a tender meditation for those experiencing pain. Based on her own experience with an extended episode of chronic back pain, she offers a moment of reprieve and caring attention to release tension and open to the possibility of joy.

A Meditation for Easing Pain and Inviting Joy

Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.
1. Take a moment to settle in wherever you are. You might be lying down, sitting comfortably, or even supported by pillows or blankets. Allow your body to find stillness. Allow your mind to arrive.
2. Take a deep breath in through your nose. And a long exhale through your mouth. Inhale slowly, feeling your body expand. Exhale, letting go of anything you’ve been holding on to today. A space to soften, to breathe, to be with yourself in kindness. Continue at your own pace to take a couple more deep breaths in through your nose, and then to exhale slowly through your mouth.
3. Notice how your body feels right now without judgment, without needing to fix anything. Maybe there’s a place that feels tight, inflamed or achy. Maybe you feel tired or heavy. Whatever it is, let it be here. We’re not fighting the pain, we’re meeting it with awareness.
4. Now with each inhale, imagine you’re breathing in a soft golden light. And with each exhale, you’re releasing tension like a mist gently leaving your body. Continue to breathe, picturing that golden light coming in and washing all over you, and with each breath out more and more tension is released. Now feel that golden light travel through your body. From the top of your head across your face, softening your eyes, your jaw, your neck. Let your shoulders drop away from your ears. Unclench the muscles across your back.
5. Now let the light move down your arms through your elbows, wrists, hands, and fingertips. Breathe into your chest. Feel your ribs expand, your heart open. Let your belly rise and fall gently, your breath like waves at the shore. Let that golden light move through your hips and down your legs through your knees, your calves, your ankles, and all the way to your toes. Your whole body is bathed in light, breathing, releasing, softening.
6. Now bring your attention to the area that’s been calling for care where the pain lives most strongly. Breathe gently into that space. Imagine the air reaching every cell that needs relief. You’re not trying to push the pain away, you’re surrounding it with love, with breath, with presence. Visualize a soft light, perhaps golden, perhaps warm rose or calming blue, cradling that part of your body. You might even whisper quietly to yourself, I’m here with you. You are safe. You are healing.
7. Now let’s shift our focus to sensations that bring joy. Think of something that makes your heart feel light. Maybe it’s a favorite place—the ocean, a mountain trail, a cafe, your cozy bed. Maybe it’s a sound—laughter, birds, a song that always lifts you up. Or perhaps it’s a taste, like warm bread, ripe berries, tea with honey.
8. Let one joyful image take center stage. See it clearly, feel it in your body, notice any warmth in your chest, a softening in your shoulders, a hint of a smile forming. That is joy. That’s your body remembering wellness. Now send that joy throughout your body to the places that feel good and the places that need healing. Let joy move through you like sunlight melting through ice. Repeat softly in your mind, I send love and light throughout my body. I am more than my pain. I am whole.
9. Take a deep breath in exhale fully. Now bring to mind one thing you feel grateful for today, big or small. Maybe your breath, maybe a friend, maybe the courage to press play on this meditation. As you breathe, let that gratitude expand, filling your body from the inside out. Feel that gratitude travel beyond your body, radiating out like ripples in a pond to your loved ones, your community, the world, and quietly repeat, May I be well. May others who are suffering find ease. May peace grow in me.
10. Now imagine your whole body surrounded by shimmering light, a cocoon of healing energy that holds you in safety. This light is gentle yet powerful. It’s recalibrating every part of your mind, body and heart. You are safe. You are loved, you are whole. Let your body soften into this knowing. Let yourself rest here for a few breaths.
11. As we close, take one final deep breath in through your nose and out through your mouth. Inhale love. Exhale gratitude. Inhale peace. Exhale tension. Inhale light. Exhale release. As you slowly bring your awareness back to the room, remember you are not your pain. You are the light that shines beneath it, and that light is always there, ready to guide you back to joy. Thank you for showing up for yourself today. May your body rest, may your heart be light. And may you walk forward in peace.
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December 14, 2025
A Meditation for Working With Our Self-Judging Voice
A guided meditation to get familiar with our self-judging voice and how we relate to our flaws, so that we can cultivate compassion and recognize our own worthiness.
Mindfulness is about paying attention to our present moment experiences with openness, curiosity, and a willingness to be with what is. Mindfulness is about paying attention to the present moment with openness to things as they really are, as opposed to how we want them to be or how they could be, or wishing that they were different, which we do quite a bit. This includes our uncomfortable experiences—like being with our fear, grief, regret, and that self-judging voice that sometimes makes us feel so small.

Self-compassion is the idea that even with all of our flaws, we can still care about ourselves.

Self-Compassion vs. Self-Esteem

I want to talk about the concept of self-compassion. Self-compassion is different from self-esteem. There seems to be this epidemic of self-judgment in the world, where people are often self-critical and have a lot of self-hating voices in their heads. Self-compassion is not the build up of self-esteem, because the build up of self-esteem tends to lead people to needing a lot of external validation to feel ok. Instead, self-compassion is the idea that even with all of our flaws, we can still care about ourselves, that we can make mistakes, that we can screw up, that we can have problems, but we’re still fundamentally a good human being. We can connect with that understanding and have compassion for ourselves, even with the flaws that we have.

What’s so amazing about mindfulness practice is we can use mindfulness to be aware when we have those self-critical voices, and we can label that voice as “judging”. We can notice when we have those judging voices because we have a mindfulness practice that allows us to have quite a bit more self-awareness, more ability to regulate emotions, and all of the positive things that come with the mindfulness practice. When these thoughts come we can be on top of them and not get so caught up.

I sometimes talk about getting on the train – when you have a really powerful thought and you start thinking about it, and suddenly twenty minutes later you realize you’ve been on this train and were not in the present moment at all. However, the moment you recognize this, you can get off the train. Or, you can recognize this initially and not get on the train in the first place. You can stay at the platform and just let the thoughts go.

A Meditation for Working With Our Self-Judging Voice
1. Find your seat. Let’s begin by settling back into our comfortable posture, with your body upright but not too rigid or tight. Put your feet on the floor, hands resting on your lap, and your eyes can be closed. Most of us do this practice with our eyes closed but you don’t have to. You can keep them open but not looking all around, just looking downward.
2. Begin to notice your breathing. Begin with a few deep breaths letting you relax a little bit more. Invite in the possibility of relaxation with each deep breath. For this next period of time, you don’t have all of the worries and concerns. You’ve left them at the door, I hope. They may pop up into your mind but you can remind yourself that you don’t have to get on that train, and just come in to the present moment, feeling, or breath, while being present.
3. Focus on where you feel the breath most. Bring your attention to your stomach and notice if it’s tight or contracted. Take a deep breath if it is and just let it go. Notice your hands softening, and relax them. Notice your shoulders, jaw, throat, and face, and sense everything that’s obvious to you, maybe on the surface of the skin and maybe more internal. Do this with curiosity and with an eye out to relaxing a little bit.
4. Let yourself be here right now, in this moment, and see if you can bring your attention to your breathing and to your breath in your body, wherever you feel your breath the clearest within your body. You might notice your abdomen rising and falling, or your chest rising and falling, expanding, and contracting with the breath. You might notice the tingling at your nostrils as air enters and exits. Some people notice the whole torso breathing with the air moving through their body, and that’s fine too.
5. Shift attention to sounds. Now turn your attention to the sounds around you, just listen to sounds one after the next. Both the sound of silence, and the sounds that come and go. Don’t be lost in a story about the sounds, but just simply listen to them.
6. Find an object to anchor your attention. Find a focus for your meditation today. It could be your breath in your abdomen, or chest, or nose, or the full body breathing, or it could be listening to the sounds—any of those things work fine. Go to whichever one seems the most interesting to you, there’s no right way to do. If you can’t decide then just pick one, it doesn’t matter too much.
7. Notice the body breathing. Notice your abdomen moving up and down, chest expanding and contracting, air moving through your nose with each breath, full body breathing, or the sounds around you.
8. Stay with the sensations of breathing. We begin this mindfulness practice by attending to breath after breath, or sound after sound, staying with it to the best of our abilities, feeling the breath.
9. When the mind wanders, label your thoughts. At a certain point your attention will wander, and thoughts will come into your consciousness. When you notice that you’re lost in a thought, you can say a soft word like “thinking” or “wondering”, and come back to your main focus. Keep doing that again and again. This is emphasized for today’s practice because we are talking about how mindfulness can help us with self-judgment, and recognizing that you can notice the type of thought you’re having and give it a label.
10. You can keep an eye out for judging thoughts, and every time you judge you can say in your mind a soft word like “judging”, or “self-judgment”, or “criticism”, or you can find the word that makes sense to you. It will help you to see the way in which the judgments arise. It’s not personal by the way; you didn’t set out to make yourself feel bad. It just happens. “That person is a better meditator than I am”, or “I’ll never get this right”, or “Why did I do that thing yesterday, it was so foolish”. These are the kind of voices that come into our mind for some of us frequently. For others they may be rare; that’s fine too.
11. Notice self-critical thoughts as they arise. Use mindfulness practice to not judge yourself, to not judge yourself for being judgmental, and just notice judging. If you want to count the occurrences you can; for example “judging 1, judging 2… judging 20.” While you’re noticing these thoughts, you might get drawn to other types of thoughts. If so, you can use other labels like “planning”, “remembering”, “imagining”, and so forth.
12. Invite self-compassion. As you do this practice, please keep a quality of kindness towards yourself. Be curious. Notice how interesting your mind is without judging yourself. Maintain the spirit of kindness and investigation.
13. Reflect on the quality of your meditation. For the last few minutes of this meditation, just notice how you are doing with this awareness practice, with the mindfulness of breath, and with mindfulness of the way your thoughts operate. You can ask yourself, “Did I get on the train?”, “Did I get off the train?”, or “Did I stay at the platform maybe once or twice?”
14. Did you notice many judging thoughts? I’m hoping you brought a kind attitude to yourself for the judging thoughts, if they were present.
15. Close with kindness. We will do a little bit of kindness meditation to conclude. Notice how you’re feeling, and see if you can also bring to mind someone you love, someone who makes you happy. It could be a dear friend, a child, a pet cat or dog. If you can’t think of anyone, it can be someone you’ve read about who you admire.
16. Repeat kind phrases. Say these phrases, and repeat them in your mind (or you can come up with your own). May you be safe and protected. May you be happy and peaceful. May you be healthy and strong. May you be at ease.
17. Send kind phrases to loved ones. Send these words and heartfelt feeling out to this loved one. Notice how it feels inside to make those wishes for them. Imagine that they send it back to you. May you be safe and protected. May you be happy and peaceful. May you be healthy and strong. May you accept yourself, just as you are.
18. See if you can “take” the kindness. Imagine the kindness moving through your body, wherever you are. Can you bring compassion to yourself exactly where you are, for whatever is happening right now? May I hold this with kindness. May I hold myself with compassion. Take a breath and notice if this is possible, to bring kindness to the best of your abilities wherever you are, however it makes sense to you. May I be with myself exactly as I am.
19. Open your eyes. When you’re ready you can open your eyes, but take your time.
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November 30, 2025
A 12-Minute Meditation to Meet the Body In Pain
This week, Christiane Wolf offers a guided practice to meet your own body in pain and relieve that sense of isolation by internally connecting with others who understand your experience.
Having chronic pain often feels incredibly lonely. You might not know anybody else who has the same condition. In addition, most people you’re close to, even though they might be well-intentioned, might not understand what you’re going through.

But the fact is that probably thousands and thousands of people all over the world know exactly what you’re feeling. In this meditation, Christiane Wolf offers a guided practice to meet your own body in pain and relieve that sense of isolation by internally connecting with others who could relate to, have empathy for, and care deeply about your experience.

A Meditation to Meet the Body In Pain

Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.
1. Start by finding a comfortable position, or as comfortable as possible. You can lie down for this meditation or sit in a chair. You can close your eyes or just soften your gaze, whatever feels best to you in this moment. If you’re sitting, place your feet on the ground. Feel the solid ground under your feet, or maybe have a sense of the floor or the carpet through your shoes or bare feet. Let your back be straight and upright, if that is possible. Lean against the back of the chair and feel the support of that.
2. Allow the body to relax, if that is possible. Maybe the jaw, the shoulder, the belly. Take a few deep slow breaths and feel the sensations of the breath in the body, like the chest or maybe the belly. See if you can release a little more tension with each exhalation.
3. Now, notice any amount of pain that you’re in right now, either physically or emotionally. No need to be specific here, just getting a broad sense of what you’re carrying with this pain, with this condition. As a first step, see if it might be possible to acknowledge how hard and difficult it is to experience this pain, to have this pain and to take care of the pain. If it feels right to you, you could say something to yourself like, This is hard. It is so rough to feel this way. Use words that you would find helpful to hear from a dear friend who really gets what you’re going through.
4. If you like, repeat this a few times. See if you can really listen to yourself saying this and meaning these words. It might feel good to hear these words, or maybe you notice yourself moving a little away and having a hard time accepting this. Whatever your experience is, it’s okay. There is no right or wrong way to do this.
5. Having chronic pain often feels lonely. You might not know anybody else who has the same condition. Most people you’re close to, even though they might be well-intentioned, might not understand what you’re going through. But the fact is that probably thousands and thousands of people all over the world know exactly what you’re feeling. Because they do, too. And they might even suffer from the same condition as you do.
6. Now, in your mind’s eye, invite all these people into your awareness. Maybe as a few people, maybe as a big group, all standing with you or being with you in solidarity with this pain. I personally like to imagine them at my shoulders, reaching back and back. They get me. They know exactly how I feel. They’re feeling the same thing or have felt it before. I don’t have to explain or defend anything, because they already understand.
7. Keep practicing this in a way here that makes the most sense to you. Consider what makes it easy or maybe just possible to connect with this idea that there are truly so many people out there who get you, who get this pain. You’re not alone with this. If you notice the mind wandering off, just gently keep bringing it back. Allow this sense of your inner support group.
8. When you’re ready, allow the image to dissolve. Take another few deeper and longer breaths, longer on the exhale than the inhale. Bring the meditation to an end by starting to move and stretch the body in any way that feels good. Open your eyes if you had them closed.
Thank you for your practice today.
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November 12, 2025
A 12 Minute Meditation on Our Relationship to Thoughts

Meditation teacher Vinny Ferraro offers a practice to notice our relationship to thoughts: to see them clearly as they arise, gently note them, and return to the breath and body.

The nature of the mind is to make thoughts. All day long, mostly without our even noticing, the mind is generating thousands of thoughts. What is our relationship to thoughts? Not only does the mind have a mind of its own, but, literally, we can have thoughts about not having thoughts. All of this is completely independent of our own doing.

It’s very easy to villainize thought as some kind of enemy of practice. We get in our heads that if there were no thoughts we would be at peace, but even that’s just another thought.

It’s very easy to villainize thought as some kind of enemy of practice. We get in our heads that if there were no thoughts we would be at peace, but even that’s just another thought. So, we’ll be using a noting practice, where we practice seeing thoughts clearly as they arise, gently noting them, and returning to the breath and body. If there is no mindfulness of mind, we live in a world completely defined by our thoughts. Here, we let go of that orientation and just see things as they are. We still hear the internal talk, we still see the images, but we know them as phenomena. We see their impermanence.

If we look, we may see how often our thoughts include judgment, fear, grasping, or just arguing our point of view. When we see how compulsively these thoughts repeat themselves, we begin to understand the circular, repetitive nature of thought. So, this training in awareness is a training in wisdom.

A Meditation on Our Relationship to Thoughts

We can’t stop thoughts from arising but we can stop getting lost in them. Here we can see our views, our thoughts, our worries, as only one part of a much larger story. As we begin this session, feel your body and allow yourself to arrive. This is the practice of kind awareness. Allow the breathing to be natural, easy. See if there’s a sense of relief that you don’t have to make anything happen or stop happening.

Just simply note when thoughts arise. When you notice thoughts arise, gently note: “planning, planning,” or: “judging, judging.” We’re not noting things so that we can change them, we’re just turning toward this phenomenon and noticing thoughts that usually fly under the radar, just like the light little whisper. We don’t usually feel their impact; most of the time, we’re not even aware that they’re there and the next thing you know we’re carried off. So, we don’t want to be lost in the dream of our own mental activity.

Don’t “quiet” your thoughts. You don’t have to control thoughts or quiet them down; we just want to be aware of them as they arise, because any moment we’re aware of them, we’re not lost in them. You can think about it like we’re sitting in a movie theater, and there are images and voices projected on the screen of the mind, but we’re witnessing this phenomenon instead of being seduced by it. This frees up a lot of our awareness, when we don’t have to chase every thought, so we can see the well-worn patterns of the mind and begin to recognize some of the themes that we’re working with.

Note thoughts without empowering them. Note thoughts without indulging or empowering or needing to suppress or avoid them. This way, whatever arises is known and allowed to simply pass through. Thought bubbles are touched lightly, their content completely irrelevant—they are just another object.

Rest in your body. Here we are resting in the body, aware of sensation, watching thoughts come and go, and yet we remain. As things pass through the mind, be open and empty. This is a being, not a doing, so we don’t have any need to search for something to note. But as thoughts are known, gently note them. Lightly touching thoughts, not lost in content, not trying to figure it out, but resting in the witnessing of what is naturally unfolding. The practice is to keep noticing, not by bearing down on thoughts or drilling into them, but by resting in your intuitive awareness and opening up your field of attention to include thoughts. Thoughts are so prevalent, they are a worthy anchor for a meditation.

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October 29, 2025
A 12-Minute Meditation for Cultivating Daily Gratitude
In this guided meditation, Kim Armstrong walks you through a simple practice to expand your capacity for gratitude in the everyday moments of life.
We often think about gratitude as happening in response to “good” things, especially if those moments or events are also significant—a new job, a windfall, an amazing vacation. While these high points can easily spark positive emotion, a daily gratitude practice can go much deeper.

For instance, what about moments that aren’t grand or overtly happy, but are small and emotionally neutral? What does it feel like to notice, take in, and consciously appreciate even the basic things we do every single day?

This week, join Kim Armstrong as she leads a gratitude visualization practice. This gentle meditation invites you to shift your gaze inward and discover the often-overlooked moments of joy and contentment that punctuate your day. Kim guides us to visualize the warm embrace of our morning coffee, the soft light of dawn, or the comfort of a familiar smile. By focusing on these simple yet profound experiences, we grow our capacity for gratitude, because we begin to realize we can appreciate everything from the mundane to the magnificent.

A Meditation for Cultivating Daily Gratitude
1. This practice can be done in the evenings before bed. You can also do it in the mornings, looking back at the day before.
2. Begin by finding a comfortable posture of your choice. You can do this practice while sitting, standing, or lying down. Shift your body to find what’s comfortable.
3. Whenever you feel ready, take three breaths. Breathe in through your nose, and exhale through your nose or your mouth.
4. Take a few relaxing breaths. Close your mouth and breathe in slowly through your nose. Then let it out through either your nose or your mouth.
5. First, tune in to a moment this morning, or yesterday morning, when you first woke up. Note one or two things that you appreciate or are thankful for about that moment. Maybe it was your warm bed, or the pet or the partner sleeping next to you.
6. Next, move to the moment right after you woke up. It can be anything that springs to mind—putting on your slippers, making a little stretch, brushing your teeth. Note this and say it to yourself, even out loud if you wish.
7. Now, keep moving through the morning, taking note of things you remember. For example, the sounds of loved ones, the delicious taste of your coffee or your tea, your cozy robe or your favorite outfit or socks. They can be very small things.
8. Next, consider that transition between home life and work life, noticing something you appreciate, something you’re grateful for from that moment.
9. Keep moving to the next phase of your day—when you were digging into work, school, or caregiving. Take note of something you appreciated in an interaction with a colleague or loved one: a little bit of humor, a little laughter, a little lightness or ease.
10. Move on to midday, and again, just flag with gratitude some simple moments. This could be the tastes and smells of your lunch, intentionally focusing on all the steps and people involved in bringing you this meal.
11. Continue on in this same way, going through the rest of your day: gratitude for the purpose you served that day, for leaving work and arriving home, for moments in your evening as you wound down from the day, a pleasant meal or conversation, a favorite TV show, a comforting beverage. This could be placing your hand on your heart, or giving yourself a hug—whatever would feel soothing and reassuring.
12. Remember, these moments do not have to be grand. For this exercise, it’s perfect if they’re small or emotionally neutral, moments you’d usually pass right over and not notice at all. You can say Thank you, in your head or even out loud.
13. Notice how it feels in your body to go over your day like this. What’s happening? What is the experience like for you?
14. Close with a breath. In through the nose, out through the mouth.
15. Thank you for joining me today. I hope you enjoyed this gratitude practice.
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September 11, 2025
A Meditation for Finding Safety in the Body
This week, mindfulness teacher and recovery coach Emily Jane guides a grounding practice to find safety in our bodies when trauma, fear, or anxiety are pulling us to escape from or numb our discomfort.
When we are living with a lot of stress or recovering from trauma or addiction, we can find ourselves living in a fight-flight-freeze state, where we feel either disconnected from or unsafe in our bodies. It’s hard to remember, In this moment, I am safe. This practice is designed to gently cultivate a sense of safety and then create a kinesthetic anchor (rooted in awareness of how our body is moving) to start building a felt sense of security that your body can remember.

A Meditation for Finding Safety in the Body

Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.
1. Begin by finding a comfortable position. You can sit down, lie down, let your body be your guide, and see what feels most supportive for you in this moment.
2. When you’ve settled into your chosen position, close your eyes or lower your gaze. Notice how your body connects with the surface beneath you, and take a few moments to really feel into that sense of support and grounding. Bring your awareness to your breath and simply notice the natural rhythm of the breath.
3. Noticing without judgment, just let the breath be exactly as it is. Soften the muscles in your forehead, relax the jaw and allow your shoulders to gently drop down. Now let’s take a couple of deeper breaths. Take a deep breath in through the nose, inhaling from the belly. Then extending that exhale with a long sigh. Just bring in a sense of ease and softening into the body. When we take deep conscious breaths like this, it’s like we are giving a signal of safety to our nervous system. Take one more breath like this, inhaling from the belly and exhaling with a sense of letting go.
When we take deep conscious breaths like this, it’s like we are giving a signal of safety to our nervous system.
1. Now start gently scanning through your body. As you do, notice any areas of tension or parts that might feel a bit more heavy, uncomfortable, activated, or even in physical pain. Note what you’re feeling with a curious and compassionate awareness. Then take a deep breath and send the breath into that area. Maybe you notice this provides a sense of ease or spaciousness around this part. Or maybe you don’t. Whatever you’re feeling is okay. There’s no right or wrong experience here.
2. Continue with your scanning awareness. Explore if there is a part of your body that feels safe, more at ease or calm. And if those words don’t resonate for you, feel free to choose one that does. Maybe you just find that there is a part of your body that feels more neutral and less activated. Gently explore where that is in the body—it could be in your chest, your hands, your belly, your feet. Feel what that sensation feels like.
3. Bring your full attention to that place. Notice its qualities. Does it have a color, shape, or texture? Allow yourself to really attune to this part of the body. Lean into that sense of safety, ease, calm, or neutrality.
4. Next, expand your awareness to the rest of the body. Maybe you notice there is still some discomfort or tension in these other areas. And if there is, notice the contrast, holding both the tension and the sense of safety in your awareness. Then bring your full attention back to that sensation of safety. Noticing the qualities. Take a deep breath into this sensation. As you inhale, let it expand. And with your exhale, allow it to flow into the rest of your body. Invite this sensation to expand, to magnify through the whole of your body. Notice what that feels like to rest with this or in this.
5. Now place one hand on your heart and the other on your belly. Apply just the right amount of pressure that feels supportive for you. This is an anchor, a somatic cue your body can remember. The more you return to this meditation, the more your body will associate this touch with safety. Let’s take two final deep breaths, breathing in a sense of safety, calm, and ease. On the exhale, breathing it out into the space around you. Breathing in safety, calm, ease; breathing out safety, calm, ease.
This is an anchor, a somatic cue your body can remember. The more you return to this meditation, the more your body will associate this touch with safety.
1. If you are now feeling more regulated at ease and safe in your body, acknowledge this. Also acknowledge that you have the power to consciously regulate your nervous system. If there has been no change, that is okay. You didn’t do anything wrong, and sometimes establishing safety just takes practice and time. The best attitude we can have when working with our nervous system is one of acceptance and non-resistance.
2. When you feel ready, you can gently open your eyes. Thank you so much for taking the time to do this meditation with me. May the rest of your day carry the same sense of safety, ease, and calm.
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September 3, 2025
An SOS Meditation to Unwind Anxiety
In this week’s guided meditation, teacher and author Melli O’Brien offers a practice to unwind anxiety by connecting with a gentle and steady awareness when you are feeling stressed.
Often the toughest part of experiencing anxiety is just the sense of being helplessly caught up in the thought loops that keep us feeling stuck and stressed. It’s tough to unwind anxiety, and we long for the kind of support that could actually help escape the tangle of those anxious webs.

In this week’s guided meditation, teacher and author Melli O’Brien offers a practice that uses gentle, steady awareness to help you find your calm center again when you’re feeling wound up with stress or anxiety.

SOS Meditation to Unwind Anxiety

Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.
1. If you’re playing this meditation, chances are that something has you feeling a bit stressed or anxious or the body and mind are feeling really tense or wound up. I’m here to support you in finding your center again and helping you to ground in a gentle and steady awareness.
2. Make sure that you are sitting comfortably. Even if the mind is very busy or the body’s really tense right now, we’re still taking the time to settle. You might even like to lie down on the ground or on a lounge chair or a bed. When you’re ready, allow the eyes to gently close, if that feels okay for you, knowing that you have this time and space just for yourself.
3. Remember, you don’t have to try to figure anything out or mentally fix anything. There’s nothing you really need to worry about during this time, and there’s no problem to solve. You’ve given yourself this time for meditation, so give yourself full permission to let go of everything else for a while and simply be present, grounding yourself in the here and now and following these instructions as best you can.
4. Start by letting go of any agenda to get rid of stress or anxiety, or actually to get rid of any part of your experience. Instead, we’re going to practice relaxing with this moment just as it is, and making peace with it.
5. Take some deeper, slower, and fuller breaths into the belly. As you breathe in, allow the belly to swell a little like a balloon. As you breathe out, allow the belly to soften and subside. Again, long steady and smooth breath in, filling the belly. And then a long, steady, smooth breath out. If anything about this practice feels uncomfortable for you, you can feel free to just let the breath be natural. If there’s any sense of strain or gasping for air, then you can make the breath much more gentle, much more subtle. You might even like to place a hand or both hands on the belly, so you can really feel that rising and falling sensation. Focus on the feeling of the breath in the belly and allowing the movement of the breath to soothe you and settle you. You’re doing great.
6. As you continue breathing into the belly like this, see if you can get a sense of softening and relaxing a little more with each and every exhale. Let tension begin to melt and soften in the body. Really surrender the weight of your body into gravity, knowing that the ground beneath you is more than able to take your weight and support you and that it’s safe to let go and relax the tension into the here and now.
7. At the top of this next inhale, if it feels okay for you, hold the breath for a count of three. So breathe in and hold for 1, 2, 3, and then let the breath go. Continue on like that, holding the breath in for the count of 3, and then letting it go. If that doesn’t feel right for any reason, then just continue as before.
8. Now, after the next exhale, let go of controlling the breath at all. Let the body settle back into its own natural rhythm of breathing, but continue to focus on that rising and falling sensation of the breath in the belly. Again, you can place a hand or both hands there and just feel the hands rising and falling. That’s it.
9. As you follow the breath, if at any point you get lost in thought again, it’s not a problem. Each time you’re drawn by a distraction, mentally note to yourself, Just thinking. Then guide your focus back into the breath, feeling the rising and falling of the belly. Ride the waves of breath moment by moment, letting everything else go, resting here in the present moment and breathing, giving yourself this time to rejuvenate, to tap into inner strength. Notice how the body is being rocked and cradled by the flowing sensations of the breath moment by moment.
10. Remember, distraction is normal. You can return as many times as you need to, settling into the breath, letting yourself soften into the present moment. Continue practicing like this.
11. As this practice begins to draw to a close, take another deep, slow, full breath in, and let it go. Two more in the same way, so breathing in…and breathing out. One more time breathing in, this time rolling the shoulders up toward the ears a little on the inhale. As you exhale, relax the shoulders down. Then begin to wriggle your fingers and your toes. Open your eyes, looking around the room, taking in the colors and the shapes all around you.
12. As you prepare now to go about the rest of your day, make an intention now to take this more centered energy with you into the rest of your day. Thank you for your practice. Go gently with yourself today. And as always, let’s go out there and be kind, be brave, and be the change we want to see.
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July 15, 2025
Guided Meditation: Use Distraction to Hone Your Focus
In this week’s guided meditation, mindfulness teacher and designer Toby Sola shows us how we can use what distracts us to strengthen and sharpen our attention.
It might seem counter-intuitive, but intentionally tuning in to what’s distracting you can actually help strengthen your ability to focus.

In today’s guided practice, meditation teacher Toby Sola introduces what he calls a “concentration algorithm.” This practice will help you identify which type of sensory experience you are naturally drawn to, and then give you a structure for how to focus on it, so that you can quickly attain deep concentration.

Note that this meditation includes long pauses of complete silence as part of the practice. If you want more time, feel free to pause the recording as you go.

Use Distraction to Hone Your Focus

Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.
1. In this meditation, we’ll explore what I like to call the “concentration algorithm.” Take a moment to stretch up and settle in. You can practice today’s meditation with your eyes open or closed. Bring your attention to the breath. No need to breathe in a specific way, just breathe at a natural pace. Notice air coming in and out of your nose. Notice your chest and belly expanding and contracting. If your attention wanders to thoughts, sounds, or other experiences, that’s fine. Allow the distractions to come and go in the background of your awareness. Then, gently bring your attention back to the breath.
2. Now take a moment to check in. What have you been most distracted by? Was your neighbor mowing the lawn, and you were distracted by the sound of the mower? Or were you distracted by thoughts? This doesn’t have to be exact, just take a guess.
3. Which of the following categories best describes what was distracting you the most? If you had to guess, what were you most distracted by? What category does that fall into? The options are: sight, sound, physical body sensation other than the breath, mental image, mental talk, and emotional body sensation.
4. Now let’s switch techniques. For the next little bit, focus on whatever was distracting you the most. For example, if you were distracted by sounds in your environment, focus on the sounds. Or if you’re distracted by bursts of mental talk, listen to those carefully.
5. Sometimes, an experience might end when we go to focus on it. For example, you focus on the sound of your neighbor mowing their lawn, but then they turn off the mower. This is very common with mental images and mental talk, as well. We may notice bursts of mental talk or flashes of mental images, but when we try to focus on them, they scurry away, like mice when a cat enters the room.
6. Here is a tried and true trick of the meditation trade: If an experience ends when you go to focus on it, that’s fine. Just focus on the corresponding restful state. For example, if a sound disappears, focus on silence. If mental talk disappears, just focus on mental quiet. If mental images disappear, focus on a blank mental screen. If you remember that you can always focus on the corresponding restful state, then you’ll always have something to hone your focus on. Keep this in mind as you continue to focus on whatever was distracting you from the breath.
7. Let’s check in once more. Since switching techniques, what have you been most distracted by? Remember, you can choose from sound, physical body sensation, mental talk, mental image, or emotional body sensation.
8. Let’s switch techniques one last time. Focus on whatever was distracting you the most. And if it stops, just focus on the corresponding restful state. For example, focus on emotions in the body, unless they stop, in which case you’d focus on emotional peace. Or focus on your mental talk, unless it stops, in which case, you focus on the mental quiet.
9. Before we wrap up, take a moment to reflect. We focused on a few things today. What was the easiest to focus on? There’s no right or wrong answer, we’re just exploring and getting to know our minds. Whatever was the easiest to focus on, remember that, and hone your focus on that next time you meditate.
10. This is how the concentration algorithm works. It helps us discover which type of sensory experience we are naturally drawn toward, and then gives us a structure for how to focus on it, so that we can quickly attain deep concentration.
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July 7, 2025
Summer Meditation Retreat: 6 Mindfulness Practices for Self-Care
Summary
- During the summer mindfulness can become an invitation to savor things more completely.
- Rather than only appreciating the best experiences, savoring every aspect of life allows us to discover the gifts that often hide within unwelcome or challenging moments.
- Savor the summer with a free collection of 6 guided meditations from expert mindfulness teachers.
The word “savoring” crops up a lot in instructions for mindful eating, but why stop there? Inspired by that notion, I decided to challenge myself to a week of savoring things. As I started out, I began to see that I was automatically leaving lots of things out—things that were, well, unsavory—so the challenge had to undergo some immediate reengineering. It would have to become about savoring everything. Yikes.

If I was going to savor the unsavory I would have to be thankful somehow for whatever came my way.

That immediately led me to the understanding that if I was going to savor the unsavory I would have to be thankful somehow for whatever came my way. I would have to embrace the artificially sweetened (but still valuable) “attitude of gratitude.” It was a bit of a revelation. What I was prepared for was taking time to really enjoy things, in the present moment. What I wasn’t prepared for was how much it would challenge underlying attitudes and assumptions. When the week was over, I came to some conclusions about how savoring can reach into every area of life.

6 Ways to Savor the Moment

By Barry Boyce

1) When things are good…savor the joy

When things are good, it should be easy to savor them. But it took more effort to savor something I already appreciated than I would have imagined. Joy came in the sudden realization that the body is always in the present, no matter where my thoughts take me, and I can always return to that.

2) When it’s every kind of bad…savor the resilience

I can glimpse the fact that pain, whether physical or emotional, is something that lets us know we are alive. And as we try to manage it as best we can, we are humbled, we are vulnerable, we seek help. We find a way. We bounce back. And, as we savor the equanimity, we learn to take the good and the bad.

3) When it’s boring…savor the freedom

As we all keep discovering in meditation, we don’t really need to keep ourselves occupied with extra thoughts. It’s peaceful to take a break from that. My savoring challenge helped me learn (once again) to savor the freedom from the need to entertain myself every minute of the day.

4) When it’s unwieldy…savor the laughter

When things go haywire, the same tendency we have with hassles—to indulge in some “why me?” time—can easily take over. But, I’m starting to really appreciate the antidote that a meditation teacher friend of mine told me about: Just say “Why not me?”

5) When you’re alone…savor the space

In the right doses, being by ourselves can be deeply restorative. It can help us discover a deep reservoir of contentment that does not need to be chased after. That kind of space—a space of awe and wonder and simplicity—is well worth savoring. It may be the most savory treat of all.

6) When you’re with others…savor the companionship

The sheer joy of a shared laugh. The moments of listening when you need to be heard. The shoulder to cry on. Someone to share ups and downs, without caring which it is. I’m blessed with friends all over the world, people I can connect with within minutes no matter how long it’s been. Other human beings…what’s not to savor?

Summer Meditation Retreat: 6 Mindfulness Practices for Self-Care

Day 1: Connect With Presence

By Sharon Salzberg

If we can practice savoring the present moment when we’re sitting in formal meditation, we can also practice while standing in line at the grocery store, sitting anxiously in a doctor’s waiting room, or sitting down for a meal in good company. A portable exercise in meditation is focusing on the sensations of the in- and out-breath. If the breath is not a comfortable place for you, choose another object of attention like the sensation of your hands touching your knees.

A 10-Minute Breathing Meditation

This variation of breath meditation can be especially supportive if you feel restless or bored. Savor the freedom to simply let your mind be. It doesn’t matter how many times your attention wanders or how long you may dwell in distraction during this summer meditation. The practice is gently letting go and, with kindness toward yourself, beginning again.
1. Sit comfortably and relax. Let your attention settle on the feeling of the breath at the nostrils, chest, or abdomen. As you breathe in make the silent mental note “in,” and as you breathe out you can count “one.” This becomes inhale “in,” exhale “one,” inhale “in,” exhale “two,” all the way up to ten. When you get to ten you can begin again.
2. If your mind becomes distracted, and you lose touch with the breath—that’s OK. You can begin again. Stay connected to the rhythm of the breath with the mental note and the number.
3. See if your awareness of the breath can be full and complete. Your attention is wholehearted with “in, five,” “in, six,” “in, seven,” all the way through to ten. Each breath is full and complete on its own—with the counting there to support you.
4. When you feel ready, you can move into the rest of your day.
A 7-Minute Meditation to Rest Your Attention

Our habitual tendency is to grasp a thought or a feeling, to build an entire world around it, or push it away and struggle against it. It can be helpful to instead note what is painful, pleasant, or otherwise. Here we stay even, balanced, and calm, as we recognize what arises and bring our attention back, one breath at a time.
1. Sit comfortably or lie down. Settle in to a comfortable position.
2. Center your attention on the sensations of the in- and out-breath, at the nostrils, chest, or abdomen. As you feel the sensations of the breath, you can make a mental note of “breath” with the in-breath and then again with the out-breath.
3. When a thought or feeling arises that’s strong enough to take your attention away from the breath, note it silently as “not breath.” You don’t have to judge yourself; you don’t have to get lost in a thought or elaborate it. Recognize that it’s simply not the breath.
4. Bring your attention back to the sensations of the breath. Some of your thoughts or feelings may be tender, caring, cruel, or hurtful, but they’re not the breath. You can recognize them, let them go, and bring your attention back to the sensations of the breath.
5. When you feel ready, come back to your surroundings.
Day 2: Connect With Yourself

By Sebene Selassie

Belonging is the sense of ease and joy we can savor when we are truly present. Often we don’t feel like we belong because we’re caught in feelings of loneliness, anxiety, and doubt. Feelings of not belonging are learned over time and lead us to think that there’s something wrong with us, that we’re not enough, that we don’t belong—but we do. By the very nature of our existence, we belong. Mindfulness helps us remember this by allowing us to experience belonging in any moment.

A 9-Minute Meditation to Listen to Your Body

Meditation can help us be more present to life, and mindfulness of body and breath help ground that presence. It’s only when we’re present with each moment that we can savor our experience. This summer meditation invites you to try grounding yourself throughout the day, feeling the body and using the inquiry, “What’s happening in my body right now?”
1. Find a comfortable posture. You don’t have to do anything special, just make sure that you’re relaxed and alert. Lower your gaze and give yourself the opportunity to go inward.
2. Bring awareness to the sensations you notice while sitting. It can take some time and practice to feel sensations in the body rather than think about them. Is there a sensation in the body that’s particularly strong or clamoring for attention? It’s OK if you don’t notice anything. Just recognize your experience as it is and see if you can bring a sense of curiosity to it. You can ask yourself, “What’s happening in my body right now?”
3. Whatever is happening, continue this inquiry. Notice the sensations that are present. When the mind starts to wander, gently bring your awareness back to the body. Again, ask yourself, “What’s happening in my body right now?”
4. Bring the same curiosity to your breath. If the breath is not a comfortable place for you, continue grounding in sensations of the body. Otherwise, take a moment to connect to the natural rhythm of your breath. Notice your belly rising and falling. You can always ask yourself, “What’s happening in my body right now?”
5. Know that you can come back to the body at any moment, as you come back to the space around you.
A 7-Minute Meditation to Welcome Open Awareness

Open awareness meditation is often associated with the metaphor of the mind being like an open sky. We can observe thoughts, sensations, sounds, but they simply pass like clouds in the sky, or they can flow like a river savor the space between you and what drifts past. The sky is not bothered, the river is not changed, everything is carried by the current of awareness.
1. Find a comfortable posture. If you like you can gaze down softly at a point in front of you. Allow your body to soften and rest. Feel the connection between your body and the floor or the chair beneath you.
2. Bring your awareness to the sensations of being right here, right now. Begin to listen to the play of sounds around you. You can notice sounds that are loud or soft, far or near—just listening. You don’t need to name the sound, or follow the sound, just listen in a relaxed and open way. Notice how all sounds arise and vanish as you listen.
3. Sense that your awareness is expanding to be like the sky—open, clear, vast. Allow your awareness to extend in every direction. Sounds come and go, moving through the sky of your awareness, appearing and disappearing as you rest in this open awareness. You might notice that thoughts and images also arise and vanish. You can let them come and go without resistance or grasping.
4. Allow the breath or sensations in the body to move like a breeze in this open sky of awareness. Notice that this awareness is naturally clear and spacious. Allow all sounds, thoughts, and sensations, feeling that spaciousness.
5. As you lift your gaze, pause for a moment to reorient to the space around you.
Day 3: Connect With Everything

By Jessica Morey

We tend to focus our minds on what is wrong or threatening or what could harm us so that we might be better protected through the vagaries of life. But if we allow that bias to run rampant, we risk missing out on what’s beautiful, joyful, and nourishing in our lives. Not to mention, we grow less equipped to cultivate beauty and joy and nourishment in ourselves.

A 14-Minute Summer Meditation to Appreciate Joy

Perhaps it seems strange to investigate what we consider to be a positive emotion, but we often miss joy. We don’t pay a lot of attention to it and let it slip by without much notice. The good news is, there are practices to cultivate joy. It can be sparked by something enjoyable, or we can attend to and support joy in our felt experience. One of the great ways to do that is to savor—really stop and savor—what’s beautiful and good in life.
1. Take a seat or lie down if you’re in a place where you can do that. Take a few deep breaths, lengthening your inhale and your exhale. During these opening breaths, notice how you’re feeling. If you’re feeling tired or drowsy, emphasize the inhale. If you’re feeling agitated or restless, emphasize the exhale. Then allow your breath to come to its natural rhythm.
2. Now bring to mind recent joyful moments. Alternatively, you could reflect on things you’re grateful for in your life. Choose a few moments of joy and gratitude to focus on.
3. Reflect on receiving the joy of these experiences. Bring your attention into your body. Notice how you experience joy in this moment. Where do you feel it in your body? The chest, the belly, the throat, the face? What do you notice? Is there a temperature to the joy? Is there a flow or movement to the energy of joy in your body?
4. If you lose that felt sense of connection, just recall the images, people, or situations that bring you joy. Then return to savoring the felt sense of joy in your body. Breathe into it.
5. Take a moment to reflect on the people, places, or situations that bring you joy. What were the things that really inspired a felt sense of joy for you? How can you bring more of that into your life?
6. When you’re ready, bring your attention back to your environment. Take a deep breath. Orient yourself to the space around you and notice how you feel right now.
A 14-Minute Meditation to Explore What’s True

Longing is a vulnerable emotion, but it’s also very important. It directs us toward what we want in the world—where we want to go, what we value, what we want to create. When we can stay with the emotion and get to know it on a deeper level, there’s a great deal of wisdom at our disposal. If we can feel into it, be with it, and notice what’s underneath and inside of it, we can then better decide how we want to respond next.
1. Settle into a comfortable position. You may be seated, or you’re welcome to lie down. Wherever you are, take a few deep breaths. You can cast your gaze down and ahead.
2. Feel into your body and ask yourself: Is there anything I need right now? Is there anything I’m longing for in this moment? You may want something to be different, or you may be longing for a particular experience. Ask yourself: What do I want? What do I need?
3. If nothing is emerging for you, bring to mind a recent experience when you really wanted something. Maybe you wanted to be seen or acknowledged; maybe you wanted to connect with a certain person, or you wanted someone to call you or attend to you. Identify a recent experience you had of longing and consider the situation, the people, the place.
4. Turn your attention toward the felt sense of the wanting. Hold this feeling of wanting, and as you do, see if you can identify what it is that you want—below the particularities. What universal need are you touching upon? Maybe you want respect, ease, joy, or connection.
5. Consider this question: How could I meet this need? Take a few moments to explore the creative ways this need could be met.
6. Take a few deep breaths. Feel your body on the chair or on the ground. When you’re ready, lift your gaze.
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July 3, 2025
A Meditation to Breathe Out Love
In this week’s practice, meditation teacher Kimberly Brown offers a gentle loving-kindness meditation to allow difficulty and offer love.
Tonglen, sometimes called loving-kindness meditation, is a Tibetan practice of giving and receiving.

In Tonglen, we open ourselves to our entire experience, including what is painful and difficult. We acknowledge our suffering, including the suffering we share with others. Then, we release intentions for peace, healing, and love out into the world.

In today’s meditation, teacher Kimberly Brown guides us through a gentle practice based on Tonglen. This meditation is a space for us to simply experience our struggle, to breathe in any tension or tightness, and to breathe out love, both as a sense of openness and ease, and also as a way of being at peace with ourselves and others.

Note that this practice includes longer pauses of complete silence for reflection and presence. If you want more time, feel free to pause the recording as you go.

A Meditation to Breathe Out Love

Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

Note: This practice includes long pauses of complete silence to give you time to spend in contemplation. If you want more time, feel free to pause the recording as you go.
1. If you’ve learned Tonglen before, you may have done it as a visualization. It’s often taught that as you inhale, struggle, and suffer, you can imagine you’re breathing in smoke or darkness. And as you exhale, you can imagine you are exhaling or giving light or clear, fresh air. In today’s meditation, I won’t be using a visualization, but you’re welcome to do that if that makes it more accessible for you.
2. To begin, just get quiet and still. Find a place where you won’t be disturbed for about 10 or 15 minutes. And I know you’re on a device because you’re listening to me, but move that device away from you. Don’t check emails or listen to music or anything right now. Take this time, this opportunity to just get quiet and still and pay attention to yourself with kindness.
3. You can lie down if you’d like, you can sit, or you could also walk or stand. Notice what’s arising in you right now. You might notice light is entering through your eyes. Smell is touching your nose. Sound is entering your ears, taste entering your taste buds, your mouth. Notice all the sensations of your body, the weight of you. The air on your skin. And notice your breath, allowing yourself to receive your breath.
4. Remember, you don’t have to do anything. Just accept your breath, allowing your body to breathe and receive. In the same way, you are allowing yourself to receive the breath and receive light through your eyelids or your eyes, receiving sound through your ears, and receiving thought. You don’t have to think or push anything away, or create anything. Instead, you’re simply allowing all of these arisings to come and to go.
5. For the next few minutes, you don’t have to fix anything, and you don’t have to figure anything out. You’re just allowing all of these sensations to come to you and letting them arise and change and dissolve. They’re all going to come and go. If you get caught in a big story or something, that’s okay. You can gently use your breath as a tether to come back and then relax and open up again, just for a couple of minutes.
6. After the time for silence, notice where your attention is. For example, notice light entering your eyes, thoughts entering your mind, smell entering your nose, receiving your breath, and taking a moment here to recognize your intention. You have chosen to practice a meditation today. You could be doing probably many other things, and yet you are taking your time and your effort and your compassion and your wisdom to practice in this way. Appreciate your intention, whatever is bringing you to this, knowing that it’s a beneficial motivation and that it is valuable to yourself and others. So please thank yourself. I thank you for being here today.
7. Now, bring your attention to your breath. You can place a hand on your heart and on your belly and notice your breath: the rise of your chest and your abdomen as you inhale, and the relaxation, the contraction, as you exhale. Feel your presence. As you inhale, gently allow yourself to feel any places of tightness and stress.
8. Allow yourself to notice painful feelings and thoughts. Bring them closer to you, breathing them in. As you exhale, let go of this tension. Relax. Offer yourself ease. Have a sense of space and openness. Continue in this way, very gently drawing in your difficulties, bringing them closer to you like you might be hugging someone you know in distress. And as you exhale, give yourself a sense of peace, a sense of ease, a sense of, It’s okay. Continue this repetition of breathing in your struggles and breathing out a sense of peace and ease and kindness and patience, just for a couple of minutes.
9. Again, after the pause, notice where your attention is. If you need to begin again, that’s okay. Gently reconnect with yourself. Inhale your difficulties and exhale a sigh, a softness, and open just for one more minute.
10. After this pause, consider for a moment that whatever your struggle is, there are many, many other people struggling in a very similar way. If you have an illness, there are others who are also experiencing that illness. If you’re having financial stress, there’s others experiencing that. If you are experiencing oppression, there’re others experiencing oppression. If you are in a conflict with someone you love, there are others in conflict with people that they love. So I’d like you to start to consider all of these other beings struggling in the same way you are. For example, my father died a couple years ago, and I am considering and thinking of all of the other people on the planet, perhaps even all the animals, who have lost their fathers. So, breathe in, very gently, this struggle, this difficulty that you and others have. You could imagine them or you can just have a sense of this collective difficulty and struggle and pain. Gently breathe it in, and then breathe out relaxation, openness, patience, ease for yourself and for all these others going through something similar.
11. Continue this process for as long as you like. If you want more time in silence, just pause the recording. Continue receiving and giving, breathing in difficulty and breathing out love. You can do as many rounds of this as you like.
12. When you’re ready, you can let go of the technique and gently allow yourself to rest. Thank yourself for your practice today. I thank you for practicing, for your good sense and for your beautiful heart. You can email me or leave comments if you have questions. Thank you.
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June 11, 2025