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

Explore how to declutter your mind and cultivate deeper focus not only in your meditation but in your daily life too. 

Decluttering Your Mind

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

Feeling Full of Gratitude

In this meditation, we'll practice using a mantra to experience this moment with greater spaciousness, acceptance, and peace.

A Mantra for Inner Peace

In this meditation you'll be guided into observing the sensations of your breath as a way of grounding in the calm and stillness of mindful awareness. 

Sounds and Thoughts

In this meditation, we'll practice using mental imagery to develop a calm emotional state.

Calm Imagery

In this meditation, we'll explore a simple 3-minute practice to help settle our attention, re-ground into the present, and cultivate greater clarity and ease.

3 Minute Breathing

Unwind after a long day

A deeply embodied practice where the breath massages the whole body creating deeper rest and ease. This practice will also promote deeper sleep if done just before bed.

Breath-Based Body Scan

In this meditation, we'll explore using the breath as an internal refuge to come back to when we're caught in stress or anxiety.

Breath as Home Base

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 centering our presence in the present moment by attuning to our breathing.

Awareness of Breath

Ground yourself in a calm, steady, non-reactive awareness. Feel the peace and stability that comes with the mountain mind.

Mountain Meditation

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

Four Steps to Deep Presence

A four-step meditation to help you work with strong or difficult emotions. Learn to meet your distress with wisdom, compassion and awareness.

Four Steps to Work Through Difficult Emotions

The process of being more mindful and being in the here and now, untangles us from being lost in the thoughts that create our anxieties and worries. 

Easing Anxiety

Breathe away stress

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

Basic Guided Meditation

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

Calm Thoughts

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 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

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

Filling the Body With Light

So much of our stress comes from being caught in our thoughts and ideas. In this meditation, we'll drop from our head to our body, the one place that is always present.

Head-to-Body

In this meditation, we'll practice meditation techniques that help us melt bodily tension that we didn't even know we had.

Deep Relaxation

In this meditation, we explore cultivating mindfulness through the various experiences that move through our awareness. 

Basic Sequence

In this meditation, we practice resting in awareness. Instead of focusing on anything in particular, we observe it all coming and going.

Choiceless Awareness

In this meditation, we'll practice releasing excess tension in our body so we can settle into deep states of relaxation.

Calm Your Body

In this meditation, we practice scanning the body with our awareness, encouraging areas of the body that are tense to disengage and be at ease.

Relaxed Body

Relax your body

When we fight our stress, we create more stress. In this meditation, we'll practice holding our stress with spacious, curious awareness, so that it can be processed and let go.

Build Your Stress Container

In this meditation, we'll explore how to step back from our thoughts, give them space, and find greater peace.

Freedom From Thoughts

Stress doesn't have to be an enemy. In this meditation, we'll explore how to make stress a powerful ally in your life.

Transform Stress Into Power

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 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

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

Mindfulness With Mental Noting

Manage change

In this meditation, we'll practice shifting our "what if" to "what is," connecting us more deeply into the heart of mindfulness practice.

The Heart of Mindfulness

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

In this meditation we train in resting in 'being' mode and unwinding stress and tension.

Resting in Being

A meditation to help you learn to listen to yourself and grow in self-awareness and wisdom.

Self-Awareness Meditation

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'll practice paying attention to a single focus point and bringing the mind back every time it wanders off.

Bicep Curl for the Brain

Grounding in the Now Meditation

In this meditation, we'll train our brain to focus like a camera, zooming in when we want more detail, and zooming out when we want more space and perspective. 

Zoom In and Out

In this meditation, we'll practice developing an internal safe space so that our nervous system can let down its guard and we can relax more deeply.

Feeling Safe

In this meditation, we will practice tuning into our bodies, the foundation for our capacity to reduce tension and pain, as well as amplify joy and goodness.

Relax Your Body

In this meditation, we'll do a body scan meditation, relaxing bodily tension and grounding ourselves in deep presence.

Two Feet One Breath

In this meditation, we do the deep work of befriending and integrating the parts of ourself that we most resent, facilitating an internal peace.

Shadow Integration

Overcome self judgment

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 a simple method to cut down on screen time and use your phone more intentionally.

A Simple Hack for Reducing Phone Addiction

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

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 

Here’s a simple practice to rewire your brain to be less negative and shift into having more confidence and a more positive view of life.  

How to Hardwire Your Mind For Happiness

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 

Judson Brewer shares how the practice of mindfulness for addiction can also teach us how to untangle ourselves from what is said to be the biggest obstacle to mindful living—our attachment to craving.

Mindfulness for Addiction 

How to ease the voice of the inner critic, and draw on your innate capacity for courage, resilience, compassion and kindness when times get tough. 

How to Ease the Voice of the Inner Critic 

In this talk we explore seven techniques to work through negative thoughts. Pick and choose which ones most resonate and see how they work.

7 Tips to Stop Negative Thoughts

Tara discusses how mindfulness can help us wake up to our true nature, alleviate our suffering and move through fear. 

How to Overcome Unworthiness and Fear

In this interview Russ reveals why popular ideas about happiness are misleading, inaccurate, and often make us miserable. 

How to Unhook Yourself from Thoughts 

In this interview, Mirabai talks with Melli about the key principles and practices that create a more mindful workplace. 	

Mindfulness in Business & Work Life

In this interview, Rich shares practical and powerful tips to be less stressed and more mindful and happy at work. 

How to Bring Mindfulness Into Your Work 

Deep dive talks

In this meditation, we'll practice relaxing tension in the body, so that the mind can be more at ease.

Melting Tension

This four-step self-compassion break meditation will help soothe you in your hardest moments.

Self-Compassion for Difficult Times

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 practice taking the perspective that life may be happening FOR us rather than TO us.

The Perspective Shift That Changes Everything

A meditation to help you to let go of jealousy, as well as find and cultivate genuine feelings of happiness and abundance for others and yourself.

Trade Jealousy for Joy

In this meditation, we'll develop our personal "happy place" through various visualizations and imagery.

Find Your Happy Place

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

Tonglen Meditation

Breaking up with perfect

In this meditation we’ll focus on developing our ability to wake up out of autopilot and return to a greater awareness of the present moment. 

Awakening Out of Autopilot Mode

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

Settling Your Nerves

In this meditation, we'll practice embracing our anxiety as an ally rather than resisting it as an enemy.

Befriend Your Anxiety

In this meditation, we use a simple mantra to help us meet our experience with presence, balance, and ease.

Equanimity: Right Now, It’s Like This

In this meditation, we explore how to meet the moment as it is, settling and relaxing into it.

A Different Kind of Peace

In this meditation, we'll practice breathing strategies that quickly settle our racing mind and tense body.

Deep Breathing

Find your natural meditative space in this unguided meditation bookmarked with the sound of a gentle bell.

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Relieving Stress

Sooth stress and bounce back with more clarity, perspective and energy.

Managing transitions

Calm Focus

Becoming Non-Reactive

Unwinding and Letting Go Into the Now

Urge Surfing

High Focus, Low Strain

Shift “What if” to “What is”

Transforming Fear and Anxiety

Unwind after a long day

Decluttering Your Mind

Feeling Full of Gratitude

A Mantra for Inner Peace

Sounds and Thoughts

Calm Imagery

3 Minute Breathing

Breathe away stress

Breath-Based Body Scan

Breath as Home Base

A Powerful Breathing Technique

Awareness of Breath

Mountain Meditation

Four Steps to Deep Presence

Four Steps to Work Through Difficult Emotions

Easing Anxiety

Let go of your stress

The Magic 478 Breath

Mindfulness, Letting Go and Letting Be

The Paradox of Choice

The ABC Model

Basic Guided Meditation

Calm Thoughts

Stress Helps Us Grow

Relax Your Thoughts

Relax your body

Manage change

Recommended

Overcome self judgment

Short talks

Deep dive talks

Breaking up with perfect

Unwind your mind

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