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Micro Practices

For everyday life

Browse meditations, talks and more from these teachers.

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Free resources to support you during the difficult times.

In this meditation, we simply practice calming down the mind and body by making space for our experience without resistance.

Settling Your Nerves

A practice to help you untangle from unhelpful thoughts and the suffering they can create.

How to 'Anchor' to Inner Calm

Feeling anxious, overwhelmed or stressed out? Use this SOS meditation to soothe your nervous system, and to calm and steady your mind.

Anxiety SOS

An exercise to help you stay fully focused on your breathing for just two minutes. Short, simple and grounding.

Just Breathe

A Body Scan where we consciously imagine the whole body becoming filled with light and ease. 

Filling the Body With Light

This meditation will soothe your nervous system, ground your awareness and help you cultivate self-compassion.

Self-Compassion and Loving Kindness

In this meditation we cultivate a more compassionate, kind and awakened state of mind, and then learn to carry it into our lives.

Metta Loving Kindness Meditation

In this meditation, we will practice awakening our compassion for ourselves and for others, transforming suffering into peace and nourishment.

Tonglen Meditation

For difficult times

Learn how to settle your attention, without strain, to cultivate a calm mind.

Calm Focus

In this practice, learn to step back from thoughts and emotions, and observe what’s going on in the mind. 

Becoming Non-Reactive

A meditation to help you gradually unwind the body and mind.

Unwinding and Letting Go Into the Now

A meditation to help you 'ride out' urges and therefore overcome unhelpful habits and addictions. 

Urge Surfing

In this meditation, we'll practice developing a high degree of concentration while also maintaining a high degree of relaxation and ease.

High Focus, Low Strain

In this meditation, we'll explore a powerful cognitive hack to step out of our mental chaos and into presence.

Shift “What if” to “What is”

In this meditation, we'll learn to alchemize fear and anxiety into a more useful, productive, and exciting experience. 

Transforming Fear and Anxiety

Meditations

Managing transitions

We can so easily be tossed around by the currents of life. But whatever happens, there is one thing that remains ever-present: a stillness within. 

Taking Refuge in the Stillness Within

Untangle from the unhelpful or anxiety-provoking thought process and find a new sense of inner freedom. 

Thanking the Mind: A Practice to Ease Anxiety

How to live a more balanced, sustainable and fulfilling life—even when things get busy, stressful or overwhelming. 

Are You in the Exhaustion Funnel?

This talk discusses the foundations of self-care, including your capacity to stay present to the different layers of your experience, without immediately trying to make them different. 

Thoughts on Self-Care

In this talk, Cory explores why there are only six aspects of your human experience, and how when you learn to be with each, you learn to be with your life. 

Six Dimensions of Life

Talks

Short talks

Pink noise is a milder version of white noise and is known for is likeness to the gentle sounds of nature. Use it to help with sustained concentration or to aid long, restful sleep. 

Pink Noise

By blocking out external sounds, white noise can assist with inducing deep relaxation and promoting improved sleep.

White Noise

Known to resemble sounds of a flowing river, brown noise lowers your levels of internal stimuli sending your brain into a blissful resting state.

Brown Noise

Especially useful for those suffering from tinnitus or sensitivity to everyday sounds, grey noise can be instrumental in helping you to fall asleep easily.

Grey Noise

Sounds

Sleep Noises

Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.

Name It to Tame It

In this meditation, we explore cultivating one of our happiness superpowers--gratitude.

Feeling Full of Gratitude

In this meditation, we'll practice a simple strategy for getting through difficult moments with more ease, compassion, and self-care.

Getting Through Difficult Moments

In this meditation, we will make space for the parts of our experience that we might typically shun or resent, allowing us to move toward wholeness and peace.

You’re Welcome Here, Too

In this meditation, we'll explore a simple yet powerful breathing pattern that can be used to reduce stress, settle your mind, and relax your body.

A Powerful Breathing Technique

In this meditation, we practice focusing on our strengths instead of our weaknesses, flooding our mind with everything we appreciate about ourselves.

Dwell on Your “Cans”

In this meditation, we'll practice rewiring the brain to savor and appreciate more of the "good" moments in our life, and not endlessly ruminate on the "bad "moments.

Negativity Bias

Quiet your inner critic

A meditation to remind us that awareness is our true home. Sometimes we get lost in seeking, striving or rushing—but awareness is always here for us. 

The Power of Being Present

In this meditation, we'll practice resting in stillness, learning to see that in each moment we have a choice for how we can respond.

The Space Between Stimulus and Response

A practice designed to strengthen your capacity for intentional living and moment-to-moment presence

Intentional Living

In this meditation, we'll practice listening to understand, rather than listening to respond.

Become a Better Listener

In this meditation, we'll explore four qualities that can help us live with presence, connection, and happiness.

Four Steps to Deep Presence

In this meditation, we'll explore how to use mindful awareness to reground ourselves when we're caught up in thoughts, anxiety, or chaos.

STOP: A Technique to Re-Ground

In this meditation, we'll practice reconnecting to ourself with curiosity and compassion, beginning the journey of becoming our own best friend.

What Is It Like to Be You?

Rest in the moment

In this meditation, we explore a simple yet powerful meditation technique for reduced stress, more relaxation, and deeper sleep.

The Magic 478 Breath

A practice to help you untangle from anxiety, worry, stress and struggle and rest in the mind in the moment.

Mindfulness, Letting Go and Letting Be

In this meditation, we explore the idea of "satisficing" as a way to cultivate peace and acceptance in a world of many choices.

The Paradox of Choice

In this meditation, we'll practice a mindfulness-based cognitive behavioral approach to changing our beliefs as a way to positively change our experience of the world. 

The ABC Model

In this meditation, we practice reframing stress is a positive tool, ultimately reducing its negative impact on our well-being.

Stress Helps Us Grow

In this meditation, we'll practice calming our thoughts for more relaxation and deeper sleep.

Calm Thoughts

In this meditation, we'll practice a 15-minute sequence of breath awareness, open monitoring, and gratitude. 

Basic Guided Meditation

In this meditation, we'll practice stepping back from our thoughts, letting them come and go, so that they (or we) start to settle and relax.

Relax Your Thoughts

Let go of your stress

Joseph offers practical guidance on walking the path to mindful living with more wisdom, ease and lightness. Includes a 15min mindfulness practice.

Mindful Living & Overcoming Common Obstacles 

In this interview Katherine discusses why mindfulness in school is important and shows how mindfulness makes learning more effective.

Guidance on Mindfulness for Children and Teens

In this interview, Melli talks to Jack about how to integrate spiritual life with everyday life and what it means to be ‘on the path’ of mindfulness.

Integrating ‘Spiritual’ Life with Daily Life 

Rick shares the science-backed benefits of mindfulness and how the practice affects the body and brain, and therefore our lives. 

The Neuroscience of Mindfulness 

In this interview Jon invites us to know for ourselves the sacredness that is inherent in this present moment (if we’ll only wake up to it).

The Deeper Dimensions of Mindfulness 

Learn how to explain mindfulness to children and some practical ways to integrate mindfulness into family life with Kristen Race. 

Mindful Parenting 

Dan shares how he ‘tamed the voice in his head’ and how you can too. 

From Skeptic to Meditator 

Dan discusses why focus is the key to excellence in any field and why we need to be aware of the effects of technology on our brains. 

Focus: The Hidden Driver of Excellence 

In this interview, Shamash shares how to create a strong foundation for your mindfulness practice and advice for those who are just starting up a home meditation practice.

Practical Tips on Being More Mindful

In this interview, Melli speaks with Dan and Caroline about how technology addiction and digital overload can affect our brains, along with practical tips on using the technology in your life with more wisdom and skill.

Technology, Mindful Business & Leadership

The mindfulness summit

Relax and unwind as the gentle sounds of classical piano music transports you to a world of soothing compositions, perfect for times requiring concentration and focus.

Piano Music

Immerse yourself in soothing soundscapes, creating the perfect backdrop for relaxation and reflection.

Relaxing Ambient

Immerse yourself in the timeless melodies of classical music, fostering serenity, relaxation, and a sense of grace in your daily life.

Calming Classical Music

Experience pure serenity as you relax to the sound of calming music and peaceful rhythms, creating a haven of relaxation and inner peace.

Relax

Let the gentle melodies and peaceful rhythms carry you into a peaceful slumber, ensuring a night of deep, restorative sleep.

Drift into dreamland as the serene and tranquil sounds lull you into a restful slumber, ensuring a night of deep, rejuvenating sleep.

Sweet Sleep

Let the sound of the gentle raindrops backed with relaxing music serenade your soul, a perfect symphony for tranquility and peace.

Rainy Nights

Enhance your sleep with music that is specifically designed to have a positive effect on your nervous system, ensuring a night of rejuvenation and sweet dreams.

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Library

Meditations, talks and courses for a healthier, happier life.

Browse by interest

Sleep

Anxiety

Mindfulness

Happiness

Resilience

Stress

Self-Compassion

Family

Focus

Pain & Illness

For everyday life

Featured teachers & experts

Browse meditations, talks and more from these teachers.

Cory Muscara

Melli O'Brien

Tara Brach

Kelly Boys

Vidyamala Burch

Rhonda Magee

Rich Fernandez

Mark Coleman

Shamash Alidina

For difficult times

Free resources to support you during the difficult times.

Settling Your Nerves

How to 'Anchor' to Inner Calm

Anxiety SOS

Just Breathe

Filling the Body With Light

Self-Compassion and Loving Kindness

Metta Loving Kindness Meditation

Tonglen Meditation

Managing transitions

Short talks

Sleep Noises

Quiet your inner critic

Rest in the moment

Let go of your stress

The mindfulness summit

Top Sleep Playlists

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