Guided Meditations, Videos and Resources
Guided Audio Meditations
Explore our guided audio meditations. Some are excerpts, while others are full-length sessions. All are free resources to help support you in your practice.
(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.
Mindfulness Videos
Whether you’re new to mindfulness or deepening your practice, these videos offer guided sessions, reflections and insights to explore.
Jon Kabat-Zinn, PhD, shares how mindfulness began at UMass Memorial and its global impact over 44 years. Learn how mindfulness supports health, healing and well-being — and why it is being integrated into modern medicine.
Join certified MBSR instructor Colleen Camenisch for this 1-hour presentation. What is mindfulness? Why practice? Learn about its health benefits and its history at UMass Memorial Medical Center. You can also discover ways to bring mindfulness into your daily life for greater balance, resilience and ease.
Ginny Wholley, certified MBSR instructor, leads us through a brief body scan and invites us to bring kind attention to our experience. Noticing changes and anchoring on the awareness of breathing, Ginny then guides a practice of letting go of the boundaries that normally define us.
In this 30-minute sitting meditation, certified MBSR instructor Eva Tsuda guides us through anchors of attention, noticing body sensations and practicing patience and loving-kindness. As the mind wanders, we are reminded that we can always return to our anchor.
En esta meditación sentada de media hora, Juan Miret, nos guía en la exploración del cuerpo, las sensaciones, los sonidos, los pensamientos, las emociones y la conciencia abierta. Ofrece bellas analogías y amabilidad al recordarnos que cuando la mente divaga, siempre podemos volver a nuestro objeto de atención.
This PBS documentary explores the power of mindfulness to improve health and happiness. Hear from experts and public figures about how mindfulness can help create a calmer, more compassionate world.
Join a Class
Our classes are designed to guide you throughout your mindfulness journey. Whether you’re just getting started or want to deepen your practice, we have the class for you. Our programs, courses and retreats are open to everyone age 17 and older, and you don’t need to be a UMass Memorial patient or have a doctor’s referral to join. We invite you to explore our programs and join the one that works best for you.
Join Our Global Online Meditation Community
Experience mindfulness in community with people from around the world. Practice together with our instructors in free weekly online sessions that offer space to pause, reflect and connect. We offer four free sessions each week. Learn more about our global online meditation community.
Stay Informed
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