Guided Meditation Practices
Over 140 step-by-step meditation guides across 15 categories. From morning routines to sleep meditations, find the perfect practice for your goals.
Morning Meditations
Start your day with clarity, energy, and intention through guided morning meditation practices designed to set a positive tone for the hours ahead.
5-Minute Morning Meditation
When your alarm goes off and the weight of the day ahead already feels heavy, a simple five-minute morning meditation can be the difference between st...
Morning Sun Salutation Meditation
The morning sun salutation meditation blends the ancient yogic tradition of greeting the sun with the stillness of seated meditation, creating a pract...
Morning Gratitude Meditation
Beginning your day with gratitude does more than improve your mood—it fundamentally rewires how your brain processes experiences for the rest of the d...
Morning Energy Boost Meditation
If you frequently reach for caffeine the moment you wake up because you feel groggy, foggy, or simply unable to face the day, the morning energy boost...
Morning Intention Setting Meditation
There is a profound difference between setting goals and setting intentions, and the morning intention setting meditation helps you understand and emb...
Morning Mindful Coffee Meditation
For millions of people, the morning coffee ritual is already a non-negotiable part of the day—so why not transform it into a meditation practice? The ...
Morning Mental Clarity Meditation
The period between waking up and fully engaging with the day is one of the most neurologically unique windows of human experience. During this transit...
Evening Meditations
Wind down from the day with calming evening meditation practices that help you release tension, reflect on your experiences, and prepare for restful sleep.
Evening Wind-Down Meditation
The transition from the activity of the day to the stillness of night is one of the most challenging moments for modern humans, largely because we hav...
Evening Body Release Meditation
Every day, your body accumulates tension like a sponge absorbs water—in the tight grip of your jaw while concentrating, in the hunched position over y...
Evening Reflection Meditation
The ancient Stoic philosophers practiced a nightly ritual they called the evening review, where they would systematically examine the events of the da...
Evening Letting Go Meditation
Holding onto the events of the day is one of the primary obstacles to restful sleep and genuine renewal. The evening letting go meditation addresses t...
Evening Gratitude Review Meditation
While morning gratitude practices focus on setting an appreciative tone for the day ahead, the evening gratitude review meditation serves a different ...
Evening Digital Detox Meditation
The blue light and stimulating content from screens does more than just delay melatonin production—it keeps your mind in a state of reactive consumpti...
Evening Self-Compassion Meditation
The evening hours are when the inner critic tends to be loudest. Freed from the distractions of work and activity, the mind often turns inward with a ...
Body Scan Meditations
Develop deep body awareness through systematic scanning techniques that help you notice and release tension stored throughout your physical form.
Classic Body Scan Meditation
The classic body scan meditation is one of the foundational practices in the Mindfulness-Based Stress Reduction program developed by Jon Kabat-Zinn at...
Quick 10-Minute Body Scan
Not everyone has thirty minutes for a full body scan, and that is perfectly fine. The quick ten-minute body scan condenses the essential principles of...
Body Scan for Deep Sleep
Insomnia and difficulty falling asleep are often rooted in an inability to shift from cognitive processing to somatic awareness—in other words, your m...
Body Scan for Discomfort Awareness
Living with chronic physical discomfort fundamentally changes your relationship with your body—it can become an adversary rather than a home. The body...
Emotional Release Body Scan
The body stores emotional experience in ways that the conscious mind often overlooks. A clenched jaw may hold unexpressed words, tight shoulders may c...
Standing Body Scan Meditation
Most body scans are practiced lying down, but the standing body scan offers unique advantages that make it an invaluable addition to any meditator's t...
Body Scan with Breath Wave
The body scan with breath wave is an elegant variation that adds a flowing, wave-like quality to the traditional scanning technique by synchronizing y...
Loving-Kindness Meditations
Cultivate compassion for yourself and others through metta meditation practices rooted in ancient Buddhist traditions and validated by modern research.
Classic Metta Loving-Kindness Meditation
Metta meditation, often translated as loving-kindness, is one of the oldest and most extensively studied contemplative practices in the world, origina...
Self-Directed Metta Meditation
For many people, the most difficult person to direct loving-kindness toward is themselves. Years of self-criticism, perfectionism, and internalized be...
Loving-Kindness for Difficult People
Extending genuine goodwill toward someone who has hurt, frustrated, or angered you is one of the most challenging and transformative practices in all ...
Body-Based Loving-Kindness Meditation
Traditional metta meditation relies heavily on phrases and cognitive engagement, which works well for many people but can feel abstract or disconnecte...
Walking Loving-Kindness Meditation
Combining the movement of walking meditation with the emotional cultivation of loving-kindness creates a uniquely powerful practice that many people f...
Global Loving-Kindness Meditation
In times of collective difficulty—pandemics, conflicts, natural disasters, social upheaval—it is common to feel overwhelmed by the scale of suffering ...
Loving-Kindness and Gratitude Fusion
Loving-kindness and gratitude are often practiced separately, but when combined, they create a synergistic effect that is greater than either practice...
Breathwork Meditations
Harness the power of conscious breathing patterns to regulate your nervous system, boost energy, and access deeper states of relaxation and awareness.
Box Breathing Meditation
Box breathing—also called square breathing or tactical breathing—is a four-phase breathing pattern used by Navy SEALs, first responders, and elite ath...
4-7-8 Breathing Meditation
The 4-7-8 breathing technique was popularized by Dr. Andrew Weil, the integrative medicine pioneer, who adapted it from an ancient pranayama practice ...
Alternate Nostril Breathing Meditation
Alternate nostril breathing, known in Sanskrit as nadi shodhana pranayama—literally meaning channel purification—is one of the most elegant and balanc...
Breath of Fire Energizing Meditation
Breath of fire, or kapalabhati in the yogic tradition—literally meaning skull-shining breath—is a vigorous breathing technique that produces rapid oxy...
Ujjayi Ocean Breath Meditation
Ujjayi breathing, often called ocean breath or victorious breath, produces a distinctive soft, hissing sound created by gently constricting the back o...
Coherent Breathing Meditation
Coherent breathing is one of the most scientifically precise breathing techniques available, based on the discovery that breathing at a rate of approx...
Wim Hof Inspired Breathing Meditation
Wim Hof, the Dutch extreme athlete known as The Iceman, has popularized a breathing method that produces some of the most dramatic physiological effec...
Chakra Meditations
Explore energy center practices inspired by ancient yogic traditions, using visualization and focused attention to promote balance and well-being.
Root Chakra Grounding Meditation
The root chakra, known as Muladhara in Sanskrit—meaning root support—is the energetic foundation located at the base of the spine and is associated wi...
Heart Chakra Opening Meditation
The heart chakra, or Anahata—meaning unstruck or unhurt—occupies the center of the seven-chakra system, bridging the lower three physical energy cente...
Third Eye Chakra Intuition Meditation
The third eye chakra, known as Ajna—meaning to perceive or to command—is located in the center of the forehead between the eyebrows and is traditional...
Full Seven Chakra Balancing Meditation
The full seven chakra balancing meditation is the most comprehensive chakra practice, systematically moving through all seven major energy centers fro...
Sacral Chakra Creativity Meditation
The sacral chakra, or Svadhisthana—meaning one's own place—is the second energy center in the yogic system, located just below the navel in the lower ...
Solar Plexus Confidence Meditation
The solar plexus chakra, or Manipura—meaning lustrous gem—is the third energy center, located in the upper abdomen between the navel and the base of t...
Crown Chakra Connection Meditation
The crown chakra, or Sahasrara—meaning thousand-petaled—sits at the very top of the head and represents the highest point in the chakra system. This e...
Walking Meditations
Bring mindful awareness to movement with walking meditation practices that combine gentle physical activity with present-moment attention.
Basic Walking Meditation
Walking meditation is one of the four classical meditation postures in the Buddhist tradition, alongside sitting, standing, and lying down. Yet it rem...
Nature Walking Meditation
There is growing scientific evidence that the natural world has unique effects on the human brain and nervous system that built environments simply ca...
Urban Walking Meditation
Not everyone has access to forest trails or quiet parks, and the urban walking meditation proves that you do not need a pristine natural setting to pr...
Labyrinth Walking Meditation
Walking a labyrinth is one of the oldest forms of moving meditation, with evidence of labyrinth designs dating back over 4,000 years across cultures f...
Barefoot Walking Meditation
Modern humans spend the vast majority of their lives with layers of rubber, leather, and synthetic material between their feet and the earth, and emer...
Walking Meditation with Mantra
Combining a mantra with walking creates one of the most absorbing and transportive meditation practices available, as the rhythmic synchronization of ...
Gratitude Walking Meditation
The gratitude walking meditation is a practice that transforms every step you take into an expression of thanksgiving, combining the physical benefits...
Gratitude Meditations
Transform your outlook through gratitude-focused meditation practices that train your brain to notice and appreciate the positive aspects of daily life.
Three Good Things Meditation
The Three Good Things meditation is based on one of the most replicated findings in positive psychology: that writing down or reflecting on three posi...
Gratitude Body Meditation
We rarely think to thank our own bodies, yet the human body performs an astonishing symphony of operations every single second—your heart beats, your ...
Gratitude for Relationships Meditation
No human being is self-made. Every person alive has been shaped, supported, taught, encouraged, challenged, and loved by a web of relationships extend...
Gratitude Jar Visualization Meditation
The gratitude jar meditation uses a simple yet powerful visualization—imagining a beautiful glass jar that you fill with colorful representations of t...
Gratitude Letter Meditation
The gratitude letter exercise is one of the most emotionally powerful positive psychology interventions ever studied. In its original form, developed ...
Mindful Morning Gratitude List Meditation
The morning gratitude list meditation transforms the popular journaling practice of listing things you are grateful for into a fully embodied meditati...
Gratitude for Challenges Meditation
The most advanced form of gratitude is not being thankful for what is easy and pleasant—that requires no practice. The real depth of gratitude work li...
Gratitude Journal Meditation
Combine the reflective power of journaling with the depth of guided meditation in this fifteen-minute gratitude journal practice. This session walks y...
Gratitude Body Scan
This intermediate twenty-minute practice merges the classic body scan technique with heartfelt gratitude, creating a deeply nourishing experience for ...
Gratitude for Challenges
This intermediate fifteen-minute meditation invites you to explore a transformative perspective: finding genuine appreciation for the difficulties you...
Five Senses Gratitude
Awaken your appreciation for the world around you through this beginner-friendly ten-minute meditation that uses your five senses as doorways to grati...
Abundance Gratitude Meditation
This advanced twenty-five-minute meditation is designed for experienced practitioners who want to cultivate a deep, sustained sense of abundance throu...
Visualization Meditations
Use the power of mental imagery to create positive change, rehearse success, and build the internal resources you need to thrive in every area of life.
Safe Place Visualization Meditation
The safe place visualization is one of the most widely used techniques in both clinical psychology and guided meditation, valued for its ability to ra...
Future Self Visualization Meditation
Your future self is not a stranger—it is you, shaped by the choices you make starting today. The future self visualization meditation leverages the re...
Healing Light Visualization Meditation
The healing light visualization is one of the most universally practiced meditation techniques across cultures and traditions. From the Tibetan Buddhi...
Mountain Meditation
The mountain meditation, developed by Jon Kabat-Zinn as part of his Mindfulness-Based Stress Reduction curriculum, is one of the most beloved visualiz...
Inner Garden Visualization Meditation
The inner garden is a visualization archetype that appears across cultures from the Garden of Eden in Judeo-Christian tradition to the Pure Land in Bu...
Ocean Visualization Meditation
The ocean has been a meditation object for millennia, and for good reason: it is one of the most powerful natural metaphors for the human mind availab...
Success Visualization Meditation
Elite athletes, performing artists, and top executives have long known a secret that neuroscience has now confirmed: the brain cannot fully distinguis...
Peaceful Place Visualization
Transport yourself to a place of perfect tranquility with this beginner-friendly ten-minute visualization meditation. This foundational practice guide...
Goal Achievement Visualization
Harness the power of mental rehearsal to accelerate your progress toward meaningful goals with this intermediate fifteen-minute visualization meditati...
Nature Immersion Visualization
Step into the restorative power of nature without leaving your chair through this beginner-friendly ten-minute visualization meditation. Drawing on th...
Color Breathing Visualization
Blend the simplicity of breathwork with the vibrancy of color imagery in this beginner-friendly fifteen-minute visualization meditation. Color breathi...
Inner Sanctuary Visualization
Journey deep within yourself to construct an elaborate and enduring inner sanctuary in this advanced twenty-five-minute visualization meditation. Unli...
Progressive Relaxation
Systematically tense and release muscle groups to achieve deep physical relaxation, using techniques developed by Dr. Edmund Jacobson in the 1930s.
Classic Progressive Muscle Relaxation
Progressive muscle relaxation was developed in the 1930s by American physician Dr. Edmund Jacobson, who made the groundbreaking observation that physi...
Rapid Progressive Relaxation
Once you have learned the classic progressive muscle relaxation technique, you can learn to achieve the same depth of relaxation in a fraction of the ...
Progressive Relaxation for Insomnia
Insomnia is fundamentally a disorder of hyperarousal—the body and mind remain in a state of elevated activation that prevents the natural descent into...
Progressive Relaxation with Visualization
Combining progressive muscle relaxation with guided visualization creates a hybrid practice that engages both the somatic and imaginative dimensions o...
Progressive Relaxation and Body Scan Fusion
The progressive relaxation and body scan fusion is a sophisticated practice that combines the active tension-release technique of Jacobson's progressi...
Progressive Relaxation with Countdown
Adding a countdown structure to progressive relaxation creates a powerful deepening mechanism that takes advantage of your brain's natural response to...
Progressive Relaxation for Performers
Performance anxiety—whether before a speech, a musical recital, an athletic competition, or a job interview—manifests primarily as physical tension: a...
Quick Tension Release
When you only have a short break but your body is holding onto stress, this quick tension release practice delivers meaningful relaxation in just ten ...
Progressive Relaxation for Sleep
Falling asleep becomes easier when your body has fully let go of the day's accumulated tension. This progressive relaxation session is specifically se...
Facial Tension Release Meditation
Your face contains over forty muscles, and many of them remain contracted throughout the day without your awareness — furrowed brows during concentrat...
Full Body Progressive Scan
This comprehensive session combines the depth of a full body scan with the active engagement of progressive muscle relaxation, creating a thirty-minut...
Active Progressive Relaxation
Not all relaxation needs to happen lying down. Active progressive relaxation adapts the classic tense-and-release method for a seated or even standing...
Deep Progressive Relaxation
For experienced practitioners seeking the deepest level of physical release, this advanced session extends the progressive relaxation method to its fu...
Mindfulness Meditations
Develop present-moment awareness and non-judgmental observation skills through foundational mindfulness practices suitable for every experience level.
Beginner Mindfulness Meditation
If you have never meditated before and the whole concept feels mysterious, intimidating, or even a bit silly, this practice is for you. The beginner m...
Noting Meditation Practice
The noting meditation is a technique popularized by Burmese meditation master Mahasi Sayadaw and refined for Western practitioners by teachers like Sh...
Mindful Eating Meditation
Most people eat on autopilot—while scrolling through their phones, watching screens, driving, or mentally planning their next task. The mindful eating...
Open Awareness Meditation
While most mindfulness practices begin by narrowing attention to a single focus—the breath, body sensations, or a mantra—the open awareness meditation...
Five Senses Mindfulness Meditation
The five senses mindfulness meditation is a grounding practice that systematically engages each of the five senses as doorways into present-moment awa...
Mindfulness of Emotions Meditation
Emotions are the weather of the inner world—constantly changing, often unpredictable, and profoundly influential on how we experience every moment of ...
Mindfulness of Thoughts Meditation
The average person has approximately six thousand thoughts per day, according to a 2020 study by researchers at Queen's University. The vast majority ...
Mindful Breathing Meditation
Mindful breathing is the cornerstone of every mindfulness tradition and the single most accessible meditation practice available. This ten-minute sess...
Noting Practice Meditation
Noting is a powerful mindfulness technique that adds a light mental label to whatever you are experiencing in the present moment. When you notice a so...
RAIN Method Meditation
RAIN is a four-step mindfulness framework — Recognize, Allow, Investigate, and Nurture — designed to help you work skillfully with difficult emotions....
Mindful Listening Meditation
Sound is constantly arriving at your ears, yet most of it passes unnoticed as background noise. This meditation uses the sense of hearing as a doorway...
Choiceless Awareness Meditation
Choiceless awareness represents one of the most refined forms of mindfulness meditation, where the practitioner releases all effort to direct attentio...
Sleep Meditations
Prepare your mind and body for deep, restorative sleep with guided practices specifically designed to quiet racing thoughts and ease you into slumber.
Deep Sleep Guided Meditation
Falling asleep should be the most natural thing in the world, yet for millions of people, it has become a nightly struggle. The deep sleep guided medi...
Yoga Nidra Sleep Meditation
Yoga nidra, often translated as yogic sleep, is an ancient practice that guides the practitioner into the liminal state between waking and sleeping—a ...
Sleep Stories Meditation
Sleep stories have become one of the most popular forms of sleep meditation in the modern era, and for good reason: they work with the brain's natural...
Counting Meditation for Sleep
Counting practices for sleep are among the oldest and most universal approaches to insomnia, from the proverbial counting sheep to the sophisticated n...
Sleep Body Temperature Meditation
One of the most important and least understood triggers for sleep onset is a drop in core body temperature. Your body's circadian clock naturally lowe...
Sleep Affirmation Meditation
Many people with sleep difficulties have developed a fraught relationship with bedtime itself. After nights, weeks, or months of struggling to fall as...
Rain Sounds Meditation for Sleep
There is a reason that rain is consistently rated as one of the most soothing natural sounds for sleep. Unlike white noise, which is a uniform frequen...
Bedtime Wind Down Meditation
The Bedtime Wind Down Meditation is a gentle guided practice designed to help you transition from a busy day into a restful night. This fifteen-minute...
Sleep Body Scan Meditation
The Sleep Body Scan Meditation is a twenty-minute guided practice that systematically directs your attention through every region of your body, releas...
Counting Breaths Sleep Meditation
The Counting Breaths Sleep Meditation is a straightforward ten-minute practice that uses the ancient technique of breath counting to quiet a busy mind...
Moonlight Sleep Visualization
The Moonlight Sleep Visualization is a twenty-minute guided imagery meditation that uses the serene beauty of moonlight to carry you into deep, peacef...
Deep Rest Meditation
The Deep Rest Meditation is an advanced thirty-minute practice designed for those who want to access the most profound levels of physical and mental r...
Anxiety Relief Meditations
Find calm amidst worry and overwhelm with meditation practices that help you ground yourself, regulate your nervous system, and restore a sense of safety.
Grounding Meditation for Anxiety
When anxiety strikes, your mind leaves the present moment and catapults into a catastrophic future. Your body responds to these imagined threats as if...
Anxiety Breath Reset Meditation
The breath is the only autonomic function that you can also control voluntarily, making it a unique bridge between your conscious mind and your automa...
Worry Release Meditation
Worry is fundamentally a cognitive process—a chain of thoughts that begins with what if and spirals into increasingly catastrophic scenarios. Unlike f...
Safe Haven Meditation for Anxiety
Anxiety fundamentally disrupts the felt sense of safety—the deep, body-level feeling that you are okay, that you belong, and that the world is managea...
Acceptance Meditation for Anxiety
One of the most counterintuitive discoveries in anxiety research is that trying to eliminate anxiety often makes it worse. The more you fight, resist,...
Butterfly Hug Self-Soothing Meditation
The butterfly hug is a bilateral self-stimulation technique originally developed by Lucina Artigas and Ignacio Jarero for use with trauma survivors af...
Anxiety-Focused Body Scan Meditation
Anxiety is not just a mental phenomenon—it is a full-body experience that manifests as tension in specific physical locations. The anxiety-focused bod...
Calm Anxiety Breathing Meditation
The Calm Anxiety Breathing Meditation is a ten-minute beginner-friendly practice that uses controlled breathing techniques to help soothe feelings of ...
Grounding 5-4-3-2-1 Meditation
The Grounding 5-4-3-2-1 Meditation is a ten-minute beginner practice built around one of the most effective sensory grounding techniques available. Wh...
Anxiety Release Body Scan
The Anxiety Release Body Scan is a twenty-minute intermediate meditation that specifically targets the physical manifestations of anxiety stored in th...
Safe Space Anxiety Meditation
The Safe Space Anxiety Meditation is a fifteen-minute beginner-level guided visualization that helps you create a vivid mental sanctuary you can retur...
Calm the Inner Critic Meditation
The Calm the Inner Critic Meditation is a twenty-minute intermediate practice that addresses one of the most common sources of persistent anxiety: the...
Panic Recovery Meditation
The Panic Recovery Meditation is an advanced ten-minute practice designed to help you regain calm and stability after experiencing an intense wave of ...
Focus Meditations
Sharpen your concentration and mental clarity with meditation practices designed to strengthen your attention span and reduce mental distractions.
Single-Point Focus Meditation
The single-point focus meditation, known as shamatha in the Buddhist tradition, is the foundational concentration practice that underlies virtually al...
Pomodoro Focus Meditation
The Pomodoro Technique, developed by Francesco Cirillo in the late 1980s, is one of the most popular productivity methods in the world. It involves wo...
Candle Gazing Meditation (Trataka)
Trataka, the yogic practice of candle gazing, is one of the six shatkarmas—purification practices—described in classical Hatha Yoga texts. The practic...
Deep Work Preparation Meditation
Cal Newport's concept of deep work—professional activities performed in a state of distraction-free concentration that push your cognitive capabilitie...
Deep Listening Meditation
Hearing is passive—it happens automatically as sound waves enter your ears. Listening is active—it requires the deliberate direction of attention towa...
Memory Palace Focus Meditation
The memory palace technique, also known as the method of loci, is one of the oldest and most powerful mnemonic devices in human history, used by ancie...
Flow State Entry Meditation
Flow—the state of optimal experience identified and named by psychologist Mihaly Csikszentmihalyi—is characterized by complete absorption in an activi...
Counting Meditation for Focus
Counting meditation is a simple yet remarkably effective technique for building concentration and mental discipline. By pairing each breath with a seq...
Mantra Focus Meditation
Mantra focus meditation uses the rhythmic repetition of a chosen word or phrase to anchor attention and cultivate deep concentration. Unlike silent me...
Zen Concentration Meditation
Zen concentration meditation draws from the rigorous attention training of Zen Buddhist practice, adapted for modern practitioners seeking the deepest...
Self-Love Meditations
Build a healthier relationship with yourself through meditation practices that nurture self-acceptance, quiet your inner critic, and foster genuine self-compassion.
Mirror of Compassion Meditation
The mirror of compassion meditation is a gentle, beginner-friendly practice that helps you develop a kinder and more accepting relationship with yours...
Inner Child Healing Meditation
Inner child healing meditation is a deeply nurturing practice that invites you to reconnect with the younger version of yourself who still lives withi...
Self-Forgiveness Meditation
Self-forgiveness meditation is a compassionate practice designed to help you release the weight of guilt, regret, and self-blame that accumulates over...
Radical Self-Acceptance Meditation
Radical self-acceptance meditation challenges you to embrace yourself fully and unconditionally — including the parts you have spent years trying to h...
Heart-Centered Self-Love Meditation
Heart-centered self-love meditation uses the physical sensation of warmth in the chest as a gateway to cultivating deep, genuine love for yourself. Th...
Positive Affirmation Meditation
Positive affirmation meditation combines the calming structure of meditation with the transformative power of intentional, self-affirming statements. ...
Wholeness Integration Meditation
Wholeness integration meditation is an advanced self-love practice that guides you through the process of recognizing, embracing, and unifying all the...
Frequently Asked Questions
How do I choose the right meditation?
Start with your goal: better sleep, less stress, more focus, or general wellness. Then pick a beginner-level meditation in that category. Our guides are designed to be accessible even if you have never meditated before.
How long should I meditate?
Start with 5-10 minutes daily. Consistency matters more than duration. As you build a habit, you can gradually extend to 15-30 minutes. Our guides range from 5 to 30 minutes to fit any schedule.
Can I do these meditations anywhere?
Most meditations can be done anywhere quiet and comfortable. Walking meditations are designed for outdoor practice. Sleep meditations are best done in bed right before sleep.
What if my mind keeps wandering?
That is completely normal and part of the practice. Each time you notice your mind has wandered and gently bring it back, you are strengthening your focus. It gets easier with regular practice.
Free 2-Minute Quiz
Not Sure Where to Start?
Discover your hypnosis persona and get personalized session recommendations.
Take the QuizWant Personalized Audio Guidance?
Our AI creates custom audio meditations tailored to your goals, preferred duration, and experience level. Try it free.