Guided Meditations

Welcome to our collection of guided meditations, created to support you in your mindfulness practice. Some are excerpts from longer sessions, offering a preview of what you can expect from our online courses and introducing you to our instructors. Others are full-length meditations offered as free resources to support your practice. Whether you're just getting started with mindfulness or looking to deepen your experience, these meditations are here to help you along the way.

Three Minute Breathing Space
(Colleen Camenisch, 6 min)

This short grounding meditation invites us to bring attention to our present moment experience and allow for space during stressful situations.

This practice is part of our Mindfulness-Based Cognitive Therapy (MBCT) program.

Body Scan (Excerpt)
(Ginny Wholley, 3 min)

This excerpt from a longer guided meditation invites us to focus on physical sensations, meeting any arising thoughts and emotions with kindness and non-judgment. By staying present, even with discomfort or challenges, we cultivate awareness and can adjust the practice as needed, shifting attention to a more neutral or calm part of the body.

This practice is part of our Mindfulness for Managing Pain program.

Breath Awareness (Excerpt)
(Ginny Wholley, 7 min)

This excerpt from Ginny Wholley encourages kind awareness and presence by focusing on the breath and the body, without the need to change or fix anything, including pain. Noticing thoughts, sensations, and emotions, and allowing them to come and go, and gently returning attention to the breath.

This practice is part of our Mindfulness for Managing Pain program.

Body Scan (excerpt), MBSR Program
(Bob Linscott, 9 min)

In excerpts from his guided MBSR Body Scan, Bob begins by encouraging us to find a comfortable position and bring mindful attention to our breath and body, starting with simple observations of the breath. We conclude the session by exploring the entire body, noticing sensations from head to the toe, and some gentle movement.

This practice is part of our MBSR program.

Body Scan (excerpt), Mindfulness Tools Program
(Max Johnson, 6 min)

This excerpt also focuses on a Body Scan, inviting you to find a comfortable position and bring attention to your breath and physical sensations. The practice encourages observing areas of the body and noticing any sensations, thoughts, or emotions that arise, all while maintaining a non-judgmental awareness.

This practice is part of our Mindfulness Tools program.

Focused Awareness Practice, Mindfulness Tools Program
(Tony Maciag, 21 min)

Settle into a comfortable posture and tune into sensations and supportive contact points of the body, using them as gentle anchors for attention. When the mind wanders, you're encouraged to kindly return to the anchor, resting in awareness without judgment or the need to change anything.

This practice is part of our Mindfulness Tools program.

Body Scan, Mindfulness Tools Program
(Elana Rosenbaum, 26 min)

This guided Body Scan meditation emphasizes self-care, inviting us to nurture ourselves through compassionate awareness of the body. By gently observing sensations without judgment, the practice encourages us to release resistance and be fully present in our bodies. This process of mindful self-care can foster connection and ease within our current experience.

This practice is part of our Mindfulness Tools program. 

Loving-Kindness Meditation
(Christine McNulty-Buckley, 28 min)

This Loving-Kindness meditation invites both new and experienced practitioners to approach the practice with openness and curiosity. Beginning with an awareness of the breath, we send kindness to people in our lives. Through phrases like "May you be safe and protected," we can anchor our intention of compassion and connection. This practice aims to expand kindness and compassion, cultivating a gentle, open heart for ourselves and others. This guided meditation was recorded live at an All-Day session in 2023.

The All-Day sessions are part of our MBSR and MBCT programs.

Mountain Meditation
(Juan Miret, 31 min)

This guided Mountain Meditation was recorded at an All-Day session in 2021. Juan invites us to embody the strength and stillness of a mountain, connecting deeply with the earth below us and to our breath. Observing changes in the body and our surroundings with a sense of unshakable presence, this meditation encourages us to sit quietly with acceptance and kindness. No matter what weather comes, the mountain endures.

The All-Day sessions are part of our MBSR and MBCT programs.

Loving-Kindness Meditation
(Eva Tsuda, 30 min)

This guided meditation, recorded live at an All-Day session in 2023, centers on mindful breathing and Loving-Kindness. Starting with body awareness and gentle attention to the breath, we connect with the present moment. The guidance expands to sending compassion and well-wishes to loved ones, ourselves, acquaintances, and, finally, all beings. This practice can help us cultivate peace, connection and compassion.

The All-Day sessions are part of our MBSR and MBCT programs.

Body Scan, MBSR Program
(Erin Sharaf, 44 min)

In this guided Body Scan meditation the encouragement is to step out of the ‘doing’ mode and into the present moment by bringing kind awareness to sensations throughout the body.

This practice is part of our MBSR program.