Free Audio Resources for Mindfulness Meditation

Free guided meditation to help take you further into your mindfulness meditation practice.

cofeee/Adobe Stock

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

  • 5:00

A basic meditation that focuses on following the breath to cultivate mindful awareness, by Diana Winston.

11-Minute Awareness of Breath Practice

  • 11:46

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

  • 20:00

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 12-Minute Meditation for Connecting to Your Body
Guided Meditation

A 12-Minute Meditation for Connecting to Your Body 

The four elements have the ability to connect us, both internally and externally, with the world around us. Jeanne Corrigal brings her Métis heritage, and her training as an insight meditation teacher, to this guided practice to connect with the four elements within our own body. Read More 

  • Jeanne Corrigal
  • October 19, 2021
In Awe of All Our Relations with Barry Boyce

In Awe of All Our Relations with Barry Boyce 

In this rich conversation, founding editor Barry Boyce shares what he learned about awe, our relationship with nature, and each other while visiting the National Museum of the American Indian. Read More 

  • Mindful Staff
  • October 14, 2021
Let Your Practice Guide You Beyond Crisis Mode - Illustration of a woman seated in meditation
Guided Meditation

Let Your Practice Guide You Beyond Crisis Mode 

While many of us lean on mindfulness to help us through times of inner and outer chaos, we can cultivate the greatest resilience through consistency in our practice, even when it doesn’t feel urgent. Read More 

  • Georgina Miranda
  • October 13, 2021