Cultivate presence, peace, and gratitude in this uplifting and serene meditation.

Enjoying This Moment

Take some time to connect with your calm centre and set your intention for the day. 

Morning Intention Setting

A meditation to help you get clarity of purpose and to assist you in living a more intentional and meaningful life.

What Do You Want?

In this meditation, we practice being deeply at peace with the moment as it is, while still feeling a motivation for growth and change.

Contentment vs. Complacency

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

Stress Helps Us Grow

In this meditation, we explore how to find a sense of meaning in each moment, even if it's changing on an ongoing basis.

Finding Meaning

Meditations

Count your blessings

In this meditation, we'll practice developing a quality of peace that can exist independent of what is going on around us.

Cultivate Inner Peace

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

Many consider equanimity to be the highest form of happiness. In this meditation, we'll practice cultivating a mind that is balanced, still, and content. 

Cultivating Equanimity

In this meditation we explore how to let go of striving and find a place of stillness and surrender in our own deepest nature.

Awareness Already Exists

In this meditation, we practice letting go of control and trusting the flow of life.

Why We Are Bad Predictors of Our Happiness

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 practice savoring the most overlooked moments of our life--neutral moments!--and explore how paying attention to them can greatly enrich our experience of being human.

The Magic of Neutral Moments

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

Find Your Happy Place

Settling the mind

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'll practice the three core perspectives that change our pessimism into optimism.

Become an Optimist

In this meditation, we'll practice cultivating mindfulness by paying attention to various sensory experiences.

Take 5: A Simple Mindfulness Exercise

A practice to remind you that no matter what happens and no matter where you find yourself, you can always reconnect to the stillness and peace within.

Inner Stillness

In this practice we’ll introduce a powerful way of waking up out of autopilot mode both in meditation and in life.

Mindfulness in Daily Life

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

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

Basic Guided Meditation

Take a break from your mind

Drawing on the words of Dogen, a 13th century Buddhist monk, we cultivate stability in the body along with a vast and spacious quality of heart and mind.

Body Like a Mountain, Heart Like the Ocean, Mind Like the Sky

Visualization is a powerful way to change how you feel in the present moment. Let's explore how to harness this skill for greater happiness and peace.

Positive Visualization

In this meditation, we'll explore (and practice letting go of) the subtle patterns of conditioning that cause us to self-sabotage our success and happiness.

Why We Self-Sabotage

In this meditation, we practice befriending ourselves on the deepest level, and using self-awareness as a source of power.

Be Yourself (and Do It Well)

In this meditation, we explore how to bring curious awareness to our moment-to-moment experience as a way to develop wisdom and self-compassion.

The Power of Curiosity

A contemplation and meditation in our innate interconnectedness with all life and with awareness itself.

Interconnectedness and Wholeness Meditation

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

Love your imperfect self

Mindfulness leads to a different kind of happiness than we're used to.

How Mindfulness Leads to Happiness

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

Within meditation there is one form of happiness that trumps all others. This talk explores that kind of happiness and how you can develop more of it.

Equanimity: The Highest Happiness

Does religion and prayer overlap with mindfulness and meditation practice? Can you have your faith and still practice mindfulness?

Where Is God in Mindfulness?

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 we discuss why there is a risk to being your true self in the world.

The Risk of Being You

Talks

Short talks

In this meditation, we explore what it would be like if this moment were enough. What if we could experience this moment as having everything we need?

When Will Enough Be Enough?

A contemplation and meditation our gratitude, love, and connectedness.

Gratitude and Loving Kindness

We explore the importance of intentional living, of waking up out of autopilot and ‘taking the steering wheel’ of our attention again.

Cultivating Joy & Gratitude

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

Feeling Full of Gratitude

In this meditation, we do a reflection that will help us develop more hopefulness, and ultimately reduce anxiety and depression.

The Brain's "Hope Circuit"

In this meditation, we practice seeing and experiencing the goodness that is available to us right now, rather than incessantly chasing some future moment.

Living The Dream

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

Inhale gratitude

Much of our unhappiness comes from thinking we need to be someone "better" or "different." In this meditation, we'll practice reconnecting to our innate wholeness.

You Don't Need to be Fixed

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

Becoming Non-Reactive

In this meditation, we'll practice letting go of our old habits and conditionings to make space for the next version of ourselves that we're ready to step into.

Change Your Patterns

In this meditation, we'll make peace with some of our "baggage" and practice finding joy right here and now.

Good Enough Healing

Learn to infuse your meditation practice with kindness, joy, ease and lightness.

Kind Mind

In this meditation, we'll practice changing our mindset around failure so that we can move more confidently into the person we're trying to become.

How to Embrace Failure

In this meditation we cultivate gratitude—a quality of awareness that allows us to appreciate what’s happening at the present moment.  

Open Awareness

In this meditation, we practice developing patience toward our long-term goals and overall personal growth.

Are You Growing Like Bamboo?

Stop beating yourself up

Learn how to bring curiosity, vitality, joy and wonder into your meditation and into your life.

Mindfulness With Curiosity and Wonder

In this meditation, we'll explore what it actually means to be authentic, and how to create space for (and embrace) the many parts of who you are.

Be Authentic (and What That Really Means)

A beginner’s mind gives us a fresh way of seeing, releases judgements and unlocks our ability to be truly present for the moments of our lives. 

Beginner's Mind Fresh Mind

In this meditation, we'll practice seeing our life with a child-like curiosity, developing a sense of freshness and novelty in each moment.

Beginner's Mind

In this meditation, we practice viewing our present moment as part of a much larger story that has yet to be written.

Your Life as a Hero(ine)'s Journey

In this meditation, we'll practice letting go of our comparisons to other people so we can love our own journey.

The Comparing Mind

In this meditation, we explore the boundaries of our comfort zone and how to start stretching beyond these walls.

The Pain Box

Discover your self-worth

Learn three simple ways to cultivate self-compassion to unhook from unhelpful thoughts that can distress and disempower us.

Why Self-Compassion is Your Superpower

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 

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

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 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 

Join Melli and Susan as they explore the theory and practice of mindful eating and the five simple steps to support this in daily life. 

How to Practice Mindful Eating 

Deep dive talks

In this meditation, we'll train our brain to experience fulfillment, right here and right now, without changing anything other than what we focus on.

Gratitude: Your Happiness Hack

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

Self-Compassion and Loving Kindness

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

Intentional Living

In this meditation, we explore the idea of being fully committed to the moment, and the peace and joy that can come from this.

98% Is Hard. 100% Is Easy.

In this meditation, we'll practice two strategies to cultivate greater happiness and fulfillment.

Clear the Weeds or Grow Flowers

In this meditation, we'll practice setting an intention that guides how we practice our meditation and how we can show up in our life.

Goals vs. Intentions

In this meditation, we'll practice strategies to embrace the unknown in life, even when it scares us.

Good Luck, Bad Luck, Who Knows?

Self-Care Is Not Selfish

In this meditation, we'll train our mind to access the natural happiness that arises when we are deeply present.

The Happiness of Presence

Allow yourself to feel the joy of resting in the sensations of your body and the flow of your breath.

The Joy of Self-Compassion

In this meditation, we'll practice letting go of the way things were to make space for what is to come.

Embracing Transitions

Train in cultivating a broad, open and welcoming awareness that cultivate joy, kindness and self-awareness.

Befriending What Is

In this meditation, we'll discuss a simple technique to prioritize self-care in your daily life.

HALT: A Practice for Self-Care

In this meditation, we practicing befriending our experience rather than trying to transcend our experience.

Befriend Yourself

In this meditation, we do a reflection to explore our moment-to-moment intuition on what we most want and need.

What Do You Want to Do For The Rest of Your Life?

Befriend yourself

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 train in resting in 'being' mode and unwinding stress and tension.

Resting in Being

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

Self-Awareness Meditation

This meditation cultivates a more loving and less judgemental mind.

Developing a More Loving Mind

In this meditation, we will practice an ancient form of meditation designed to cultivate unconditional love and acceptance toward ourselves and others.

Cultivate a Full Heart

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

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

Urge Surfing

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. 

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Browse by Happiness

Build the skills to reclaim the happiness you deserve.

Count your blessings

Enjoying This Moment

Morning Intention Setting

What Do You Want?

Contentment vs. Complacency

Dwell on Your “Cans”

The Paradox of Choice

Stress Helps Us Grow

Finding Meaning

Settling the mind

Cultivate Inner Peace

The Power of Being Present

Cultivating Equanimity

Awareness Already Exists

Why We Are Bad Predictors of Our Happiness

Four Steps to Deep Presence

The Magic of Neutral Moments

Find Your Happy Place

Take a break from your mind

Awakening Out of Autopilot Mode

Become an Optimist

Take 5: A Simple Mindfulness Exercise

Inner Stillness

Mindfulness in Daily Life

Negativity Bias

Basic Guided Meditation

Love your imperfect self

Body Like a Mountain, Heart Like the Ocean, Mind Like the Sky

Positive Visualization

Why We Self-Sabotage

Be Yourself (and Do It Well)

The Power of Curiosity

Interconnectedness and Wholeness Meditation

Mindfulness, Letting Go and Letting Be

Short talks

Inhale gratitude

Stop beating yourself up

Discover your self-worth

Deep dive talks

Recommended

Befriend yourself

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