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.
read more
A Meditation to Allow Genuine Happiness, Even In Hard Times
Accessing real happiness when we are struggling can feel impossible—but it’s also a key to our recovery, healing, and well-being. Read More 
A Meditation to Settle Mind and Body for Sleep
If you’re feeling restless before bed or in the middle of the night, try this extended practice to soothe racing thoughts and ease tension in the body. Read More
Self-Compassion for Nervous System Reset
If you find yourself stuck in a stress cycle, try this gentle practice to pause, calm your nervous system, and reset. Read More
