Guided Audio Meditations

(Colleen Camenisch, 6 min)

This short, grounding meditation invites you to bring attention to your present-moment experience and allow for space during stressful situations. This practice is part of our Mindfulness-Based Cognitive Therapy (MBCT) program.

(Ginny Wholley, 3 min)

This excerpt from a longer guided meditation invites you to focus on physical sensations, meeting any arising thoughts and emotions with kindness and nonjudgment. By staying present, even with discomfort or challenges, you 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.

(Ginny Wholley, 7 min)

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

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

(Bob Linscott, 9 min)

In this guided MBSR Body Scan excerpt, you’re encouraged to find a comfortable position and bring mindful attention to your breath and body, starting with simple observations of the breath. You conclude the session by exploring the entire body, noticing sensations from head to toe, and performing some gentle movement.

This practice is part of our MBSR 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 nonjudgmental awareness.

This practice is part of our 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.

(Elana Rosenbaum, 26 min)

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

This practice is part of our Mindfulness Tools program. 

(Christine McNulty-Buckley, 28 min)

This meditation invites both new and experienced practitioners to approach the practice with openness and curiosity. Beginning with an awareness of the breath, you send kindness to people in your life. Through phrases like "May you be safe and protected," you can anchor your intention of compassion and connection. This practice aims to expand kindness and compassion, cultivating a gentle, open heart for yourself 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.

(Juan Miret, 31 min)

You’re invited 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 your surroundings with a sense of unshakable presence, this meditation encourages you to sit quietly with acceptance and kindness. No matter what weather arises, the mountain endures. This guided Mountain Meditation was recorded at an All-Day session in 2021.

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

(Eva Tsuda, 30 min)

This guided meditation centers on mindful breathing and extending kindness, goodwill and love to others. Starting with body awareness and gentle attention to your breath, you connect with the present moment. Then, expanding the practice, you send compassion and well-wishes to yourself, loved ones, acquaintances and, finally, all beings. This practice can help you cultivate peace, connection and compassion. This meditation was recorded live at an All-Day session in 2023.

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

(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.