Please Enjoy These Free Guided Meditations and Resources

Meditation offers a wide range of benefits for the mind, heart, and body, making it a powerful tool for supporting overall well-being. While meditation may not have been part of many of our upbringings, it has nevertheless become a trusted practice for millions seeking greater balance and resilience. Backed by scientific research, meditation has been shown to ease chronic pain, alleviate anxiety, reduce stress, and promote mental health protective factors. In addition, it can also improve heart health, boost immunity, and enhance mood.

Beyond these benefits, regular meditation can help you:

Regulate Symptoms of Stress and Anxiety: Meditation calms the nervous system, which helps to reduce the impact of stress and improve emotional balance.
Improve Focus and Clarity: Through consistent practice, meditation can strengthen your attention and improve cognitive clarity.
Support Functional Well-Being: Meditation encourages us to engage in practices that support the body’s natural processes, fostering a sense of appreciation for our body’s strength and resilience—and this, in turn, protects our mental health and helps us cope with challenges, including eating disorders.
Enhance Self-Awareness: By connecting more deeply with your body and emotions, meditation promotes greater emotional resilience and self-understanding.
Promote Relaxation and Rest: Meditation helps create a calm space, allowing your body and mind to rest and reset after stress or activity.

However, it’s important to approach meditation with patience, particularly if you’ve experienced trauma. If you find stillness uncomfortable or difficult, remember that there is no “right” way to meditate. Instead, explore what works for you with curiosity and self-compassion, and honor your limits. Be gentle with yourself and let your practice evolve at its own pace.

Cultivating Interoception

Interoceptive Check-In Meditation

Led by our founder, Melanie Taylor, this 21-minute meditation helps you connect with your internal communication and tune into your needs. It fosters an embodied sense of self-awareness and strengthens your connection to your body.

Cultivating Embodied Wisdom

Embodied Wisdom Practice

This favorite practice is ideal for times when your thoughts are racing, anxiety feels overwhelming, or you haven’t taken time to check in with yourself. Specifically designed to ground and calm the mind, it also prepares you for asana or movement practices by helping you approach your body with care and nurturing intentions. As a result, it creates a foundation of mindfulness and self-compassion.

Free E-Books

Six Steps to Embodied Living: Embrace the Wisdom Within and Thrive

This eBook is your guide to understanding interoception and emotional awareness. By blending insights from leading neuroscientists with practical techniques, it helps you connect with your body, build resilience, and nurture self-compassion. Moreover, it’s more than just a read; it’s a valuable resource for cultivating embodied wisdom and thriving during life’s tender moments.

eBOOK: 8 DIMENSIONS OF WELLNESS: OUR WELLNESS BEGINS BY LOOKING WHERE IT ISN'T

Discover the eight essential dimensions of wellness with this eBook. Through its pages, you’ll find actionable strategies to help you make mindful choices, unlock peace of mind, and create a balanced and fulfilling life. Furthermore, this guide empowers you to take charge of your wellness while encouraging you to explore areas that may need nurturing.

Yoga Nidra Meditation Practices

Our selection of Yoga Nidra meditations is designed to help you relax, regulate your sleep patterns, and activate your body’s natural healing processes. Whether you’re looking for deep relaxation or balance during stressful times, these guided practices can provide support.

Click here to learn more about the benefits of Yoga Nidra.

Liquid Light Yoga Nidra

Activate the parasympathetic nervous system and release stress with this deeply relaxing practice. (25 mins)

Inner Sanctuary Yoga Nidra

Connect with your inner calm and release tension through this body-scan meditation focused on the throat chakra. (16 mins)

The Mountain We Climb Yoga Nidra

Celebrate where you are and explore your inner layers with loving-kindness in this reflective practice. (50 mins)

Grounding for the holidays Yoga Nidra

Find balance and peace during the holiday season with this meditation focused on the chakras. (15 mins)

Additional Guided Meditations

Discover meditations that have been thoughtfully designed to support your unique needs, which range from mindful eating and sleep to relationships and overall well-being. By focusing on specific areas of life, each practice effectively fosters mindfulness and presence.

Mindful Eating Meditation: A guided practice by Jon Kabat-Zinn, helping you bring awareness and presence to your eating habits.

Heart Connection: A quick, 5-minute meditation by Tony Robbins, allowing you to connect with the transformative power of your heart.
Night-Time Meditation: This 21-minute, six-phase practice focuses on gratitude, forgiveness, and manifestation, helping you release the day and reset your mind.
Manifesting Meditation: Visualize and feel your desires as if they’ve already come true, while cultivating faith in their arrival.
Financial Well-Being: Shift resistant beliefs and fears about money, fostering a healthier relationship with financial abundance.
Physical Well-Being: Reaffirm your body’s natural healing state and vitality, unlocking the mind’s power to support regeneration.
Relationship Meditation: Transform your perspective to nurture and improve your connections, even in challenging situations.
End-of-Day Meditation: Ease into sleep with gratitude and relaxation, letting your vibration reset overnight.
Parenting Meditation: A calming practice designed to help you process and heal after a tough parenting day.

Each meditation is crafted to help you navigate life’s challenges with mindfulness and ease. Choose one that resonates with your current needs and begin your journey to greater presence and balance.

Mindful Breath Meditation Practice

The following meditation downloads are designed to focus on bringing awareness to the breath. In fact, the breath is a very powerful resource for mindfulness. Since it is something we are all familiar with and do subconsciously all the time, it serves as a constant reminder to be present, as it only happens in the present moment.

3-minute Breathing Exercise with bells – Peter Morgan (3:35)
Five-minute breathing – Life Happens (4:39)
Five-minute breathing – Mindful Awareness Research Centre, UCLA (5:31)
Six-minute breathing – Melbourne Mindfulness Centre & Still Mind (6:32)
Ten-minute mindfulness of breathing – Padraig O’Morain (10:01)

Short Meditation Practices

Brief Mindfulness Practice – Padraig O’Morain (4:05)
Three-minute breathing space – Peter Morgan (3:34)
Three-minute mindfulness of sounds – Peter Morgan (3:02)

Body Scan Meditations

Doing a body scan provides an opportunity for you to move your focus of attention around the body, while being curious about your experience and observing any sensations that you become aware of. In doing so, you create a space for greater awareness and presence in the body.

Four-minute body scan – Melbourne Mindfulness Centre & Still Mind (4:01)
Body scan – Vidyamala Burch, Breathworks (14:36)
Twenty-minute body scan – UCSD Center for mindfulness (23:12)
Body Scan – Kieran Fleck, Senior CBT Therapist (39:50)
Forty-five minute body scan – UCSD Center for mindfulness (47:34)

Sitting Meditations

Sitting meditations often use the breath as the central focus of the practice. In some cases, they also incorporate awareness of sounds, bodily sensations, thoughts, or feelings. This approach allows for a more comprehensive connection to the present moment, enhancing mindfulness and self-awareness.

Ten-minute wisdom mediation – UCSD Center for mindfulness (10:26)
Breath, sound and body – Mindful Awareness Research Centre, UCLA (12:00)
Breath, sounds, body, thoughts, emotions – Mindful Awareness Research Centre, UCLA (19:00)
Sitting meditation – Kieran Fleck, Senior CBT Therapist (20:18)
Seated meditation – UCSD Center for mindfulness (21:03)

Movement

Mindful movement practices involve intentional movements such as walking, yoga, tai chi, or simple stretching. In these practices, the focus is often on the breath and body, allowing you to notice sensations both in moments of movement and in moments of stillness. This combination of attention to movement and breath helps foster mindfulness and a deeper connection to your body.

Gentle mindful yoga followed by mindfulness of breath – Corey Roos, White Cloud Wellness (32:27)

Guided Imagery

Mountain meditation – Padraig 0’Morain (Adapted from Jon Kabat-Zinn) (7:17)
Mountain meditation – Peter Morgan (Adapted from Jon Kabat-Zinn) (8:12)

Self Guided Audio

The following provides a bell to indicate the end

Five-minute just bells – Peter Morgan (5:32)
Ten-minute just bells – Peter Morgan (10:32)
Twenty-minute just bells – Peter Morgan (20:30)

The following provides a bell at the beginning, at intervals throughout, and at the end

Twenty-minute bells with 5 min intervals – Peter Morgan (20:29)
Twenty-five minute bells with 5 min intervals – Peter Morgan (25:31)
Thirty-minute bells with 5 min intervals – Peter Morgan (30:28)
Forty-five minute bells with 15 min intervals – Peter Morgan (45:33)
Forty-five minute bells with 5 min intervals – Peter Morgan (45:35)

Free Downloads and Links

These resources are free to download; however, we ask that you please credit the original sources. If there’s something you’d like added, we encourage you to reach out. You can contact us directly through our contact form here for any suggestions or inquiries. We are always happy to hear from you.

We also encourage you to share these resources with proper credit to their creators. If you have ideas for additional resources or requests, please don’t hesitate to let us know.