Meditations

Find greater ease

Every moment life is changing. In this practice, we turn out attention to the changing inner and outer landscape of experience as so learn to abide with a visceral understanding of the reality of change.

Living With Change

A practice to help you cultivate a kind, compassionate and happy mind.

Loving Kindness 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

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'll discuss a simple technique to prioritize self-care in your daily life.

HALT: A Practice for Self-Care

In this meditation, we'll explore how to be with pain in a new way that doesn't create more tension and suffering.

Primary vs. Secondary Pain

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

Tonglen Meditation

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

Self-Compassion

In this meditation we’ll explore how self-compassion eases anxiety and stress, soothes our nervous system and calms our minds.

The Power of Self-Compassion

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

Self-Compassion for Difficult Times

Learn to create a safe, compassionate, and soothing inner space with which you can hold any difficult emotions.

The Container of Loving Awareness

Bring the mindfulness and self-compassion to a challenging part of our life, and particularly, to places of self-judgment or feelings of failure. 

RAIN for Self-Love

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

Self-Awareness Meditation

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

Cultivate an attitude of playful curiosity through meditation and then learn how to bring it into your life.

Playful Curiosity

Tame your inner critic

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

Befriend Your Anxiety

This meditation is a practice to attune you to your senses and the sensory world you live in. It is a way to invite connection between our inner and outer worlds

Sensory Awareness

Train in cultivating a calmer, kinder mind and learn to hold whatever is happening in a loving awareness that is larger than it all. 

Taming the Mind

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

Shadow Integration

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'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

Talks

Deep dive talks

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

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 Melli and Ruby explore the importance of the de-stigmatization of mental illnesses like depression and anxiety.

How Mindfulness Can Create a ‘Sane New World’

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 

Lori shares how learned to cultivate self-forgiveness, self-compassion and freed herself from getting caught up in emotional reactivity. 

The Power of Authenticity

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 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

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 

Join Melli and Jono as they explore the masculine expression of mindfulness and the redefining of what it means to be a ‘real man.’	

Mindful Masculinity, Conscious Capitalism and Kindness

Be kind to yourself

In this meditation, we'll practice stepping off the treadmill of "doing" so that we can better take care of our personal needs.

Self-Care Is Not Selfish

This meditation explores how to generate self-compassion in times of distress, anxiety or despair. Discover the gentleness, safety and support of your own friendship.

Pausing for 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

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

Kind Mind

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

Befriend Yourself

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 practice developing patience toward our long-term goals and overall personal growth.

Are You Growing Like Bamboo?

Feel loved

In this meditation we explore cultivating self-trust in our own deepest nature.

Trust

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

Good Enough Healing

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 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'll train ourselves to create a sense of being "home," right here and right now, even if we feel lost in life.

You’re Not Lost

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

A Mantra for Inner Peace

Short talks

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

You are not your body

A body scan meditation designed to help you cultivate self-compassion, self-acceptance, and presence.

Compassionate Body Scan

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)

A meditation to improve your heart rate variability and cultivate a peaceful loving heart.

A Peaceful Loving Heart

A practice to help sooth any difficult emotions and infuse your meditation with compassion, ease, and calm.

Befriending and Soothing Emotions

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'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 reconnecting to ourself with curiosity and compassion, beginning the journey of becoming our own best friend.

What Is It Like to Be You?

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

Basic Guided Meditation

Learn to accept yourself and build the inner strength to thrive.

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Browse by Self-Compassion

Learn to accept yourself and build the inner strength to thrive.

Find greater ease

Living With Change

Loving Kindness Meditation

Getting Through Difficult Moments

Cultivating Joy & Gratitude

HALT: A Practice for Self-Care

Primary vs. Secondary Pain

Tonglen Meditation

3 Minute Breathing

Recommended

Self-Compassion

The Power of Self-Compassion

Self-Compassion for Difficult Times

The Container of Loving Awareness

RAIN for Self-Love

Self-Awareness Meditation

You’re Welcome Here, Too

Playful Curiosity

Tame your inner critic

Befriend Your Anxiety

Sensory Awareness

Taming the Mind

Why We Self-Sabotage

Shadow Integration

Mindfulness, Letting Go and Letting Be

Negativity Bias

Deep dive talks

Why Self-Compassion is Your Superpower

How to Hardwire Your Mind For Happiness

The Neuroscience of Mindfulness

How Mindfulness Can Create a ‘Sane New World’

How to Ease the Voice of the Inner Critic

The Power of Authenticity

How to Overcome Unworthiness and Fear

7 Tips to Stop Negative Thoughts

How to Practice Mindful Eating

Mindful Masculinity, Conscious Capitalism and Kindness

Be kind to yourself

Feel loved

Short talks

You are not your body

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