Interested in mindfulness, but not sure where to start? There are many meditation apps, audiobooks, and programs available to you — before you get lost in the pile of choices, explore these three basic mindfulness meditations.
Mindfulness Meditation
To start, explore these awareness of breath meditation practices:
5-Minute Breathing Meditation
A basic meditation that focuses on following the breath to cultivate mindful awareness, by Diana Winston.
11-Minute Awareness of Breath Practice
An awareness of breath practice, from Susan Kaiser Greenland, that centers on one of the basics of mindfulness: how to sit and know you’re sitting.
20-Minute Breathscape Practice
A breathing practice from Jon Kabat-Zinn to tap into your capacity to be in touch with your experience, and to be awake and aware with no agenda other than to be awake and aware.
Once you’re familiar with how to work with your breath as an anchor for your attention, try branching out into practices for the body, loving-kindness, working with sounds, and longer meditation practices aimed at working with difficult emotions like anxiety.
Below is a list of other online resources offering guided meditations.
more mindful audio
- Free guided meditations from UCLA
Each week has a different theme, and usually includes some introductory comments, a guided meditation, some silent practice time, and closing comments. Presented by the UCLA Mindful Awareness Research Center. - UCSD Center for Mindfulness
Guided audio files for practicing Mindfulness-Based Stress Reduction (MBSR) from the UC San Diego Center for Mindfulness. - Basic meditation with Tara Brach
Free meditations that you can stream or download. - Contemplative Mind in Society
Guided practices from Mirabai Bush, the center’s director, Diana Winston from UCLA’s Mindfulness Awareness Research Center, and Arthur Zajonc, president of the Mind & Life Institute. - Insight Meditation Society
Selected talks, podcasts, and audio streams, including various lengths of guided meditation.
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A Guided Practice to Invite Nature Into Your Life
Mindfulness teacher Kelly Barron leads a practice for connecting with nature wherever you are.
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Ammi’s Adventures: A Mindfulness Meditation for Kids
This engaging meditation uses the energy and imagery of roads to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.
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A 15-Minute Guided Meditation on the Pride Flag
Dr. Stacee Reicherzer, counselor and author of The Healing Otherness Handbook, shares a meditation on the colors of the Pride flag informed by her experience as a transgender woman.
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