MEDITATIONS

Free Guided Meditations

We're sharing guided meditations to help with stress and anxiety, including favorites like relaxed dishwashing (yes, really). Embrace the messy, imperfect journey of mindfulness—wherever you are in your practice. Explore our app for more.

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This is workableThis is workable
Susan Kaiser Greenland

This is workable

(Ages 11-18) Sometimes everything just feels too hard. Use mental recitation to quiet a busy mind & make strong emotions feel more workable.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_03_This_is_Workable_[COVID19]_SKG_10min.mp3
Shake it upShake it up
Susan Kaiser Greenland

Shake it up

(Ages 4-10) We can shake to the sound of a drum to help settle down if we feel restless and wake up if we feel sleepy. Want to give it a try?

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_04a_Shake_It_Up_for_Young_Children_Short_[COVID19]_SKG_4min.mp3
Is worrying useful?Is worrying useful?
Dan Harris

Is worrying useful?

In this free guided meditation, learn how taking a step back from your anxious mind can actually help you stop it in its tracks.

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https://tph-meditations.s3.us-east-2.amazonaws.com/04_Is_worrying_useful_DH_10min.mp3
Before eating togetherBefore eating together
Diana Winston

Before eating together

(Ages 4-8) Take a moment to step into your senses and revel in the smells & tastes of your meal. Plus: enjoy pausing for a moment of gratitude.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_01_EatingWithFamily_Short_DW_5min.mp3
Mindful listeningMindful listening
Susan Kaiser Greenland

Mindful listening

(Ages 6-10) This session brings listening to life and helps to relax the body.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_02a_Mindful_Listening_Long_[COVID19]_SKG_7min.mp3
Ocean breathingOcean breathing
Jeff Warren

Ocean breathing

Deep breathing helps you bring down your energy and get your body into a state of relaxation and restoration.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_10_Ocean%2BBreathing_JW_10min.mp3
Off your gameOff your game
JoAnna Hardy

Off your game

Sometimes we feel like we just can’t get it together. This guided meditation will help you find some ease and inner peace in the midst of feeling insecure.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_05_Difficult_Emotions_Feeling_Low_JH_10min.mp3
How to calm downHow to calm down
Matthew Hepburn

How to calm down

Bring yourself down from a level 10 to a level 2—stimulating the calming parasympathetic nervous system with validated timeless practices.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_01_Quick_Calm_[COVID]_MH_10min.mp3
Gathering focusGathering focus
Anushka Fernandopulle

Gathering focus

Regather your attention with this short meditation. Afterwards, you can use that newfound focus to make progress on whatever matters most.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_10_Gathering_Focus_AF_10min.mp3
Boosting low energyBoosting low energy
Matthew Hepburn

Boosting low energy

If you're stuck in boredom, numbness, or laziness, this session is designed to dial up your sensory experience and up your energy levels.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_02_Bring_Up_Energy_[COVID]128-195_MH_10min.mp3
Calm in big transitionsCalm in big transitions
Joseph Goldstein

Calm in big transitions

During major life transitions your emotional and mental world can kick into overdrive. Learn how staying in the eye of the hurricane can make stress management easier.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_06-Weather_Big_Transitions_[Stress-Stress_in_LIfe]_JG_10min.mp3
Facing uncertaintyFacing uncertainty
Alexis Santos

Facing uncertainty

Discomfort with the unknown is a natural human response. This guided meditation will help you relax as you practice allowing the rhythm of life to unfold.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_02_Allowing_Uncertainty_[Happiness-acceptance]103_AS_10min.mp3
You are not aloneYou are not alone
JoAnna Hardy

You are not alone

Use meditation to connect to how you’re feeling and to unlearn the habit of abandoning yourself when you most need to feel connected.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_02_YouAreNotAlone_JH_10min.mp3
Take a work breakTake a work break
Anushka Fernandopulle

Take a work break

You can refresh your energy in just a few moments. If you do it mindfully, you'll boost your presence and attention for the rest of the day.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_04_Break_[W&P-Habits]158_AF_10min.mp3
Calming crisis anxietyCalming crisis anxiety
Jay Michaelson, Ph.D.

Calming crisis anxiety

This meditation session helps you practice setting down anxious thinking to create an island of calm amidst a crisis.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_03_Anchoring_[COVID19]_JM_10min.mp3
Natural mindful walking meditationNatural mindful walking meditation
Alexis Santos

Natural mindful walking meditation

Taking a relaxed walk mindfully will soothe the nervous system, get you outside, and can refresh you mentally when you’re feeling low or off.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_08_Regular_Walking_[PhysicalHealth-TakeAWalk]374_AS_10min.mp3
Self-kindness for stressSelf-kindness for stress
Sebene Selassie

Self-kindness for stress

Showing self compassion to ourselves in hard times bolsters our resilience, so we can learn from setbacks rather than getting stuck in rumination.

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https://tph-meditations.s3.us-east-2.amazonaws.com/C_05_Self-Compassion_in_Stressful_Moments_SSE_10min.mp3
Fun house mirrorFun house mirror
Susan Kaiser Greenland

Fun house mirror

(Ages 4-10) In this mindful game, two partners will mirror each other's movements to explore awareness of the body.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_01_Fun_House_Mirrors_[COVID19]_SKG_6min.mp3
Basic relaxationBasic relaxation
Sharon Salzberg

Basic relaxation

Take a few minutes to relax. In this meditation, Sharon will lead you in tensing and then relaxing your face, hands, shoulders, and back.

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https://tph-meditations.s3.us-east-2.amazonaws.com/JM_Basic_Relaxation_SSG_10min.mp3
Money worriesMoney worries
Sebene Selassie

Money worries

Stressed about the strained economy? You’re not alone. Sebene offers tools to help see the abundance we all have in our lives.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_07_Money_Worries_[DiffEmot-Ang_Frust_Fear]215_SSE_10min.mp3
Relaxed dishwashingRelaxed dishwashing
Jeff Warren

Relaxed dishwashing

Relaxation and presence can be practiced at any time. Jeff shows you how to bring awareness into the everyday task of washing dishes.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_03_Zen%2BDishwashing_(IRL-Routines)407_JW_10min.mp3
Shake and releaseShake and release
Susan Kaiser Greenland

Shake and release

(Ages 11-18) Cooped up? Shaking then pausing can help you become more alert if you feel dull, or to settle down if you feel restless.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_04c_Shake_Out_Restlessness_for_Teens_Adults[COVID19]_SKG_10min.mp3
It's okay to feel thisIt's okay to feel this
Joseph Goldstein

It's okay to feel this

Meditation teacher Joseph Goldstein teaches you how to authentically accept difficult emotions to make them more manageable and less overwhelming.

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https://tph-meditations.s3.us-east-2.amazonaws.com/C_04_Phrases2_It_s_Okay_JG_10min.mp3
Mindfulness when you're onlineMindfulness when you're online
Jessica Morey

Mindfulness when you're online

(Mindfulness for Teens) Explore with Jess what it really, actually feels like to use your phone or device.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_01_Technology_[Teens]_JMo_10min.mp3
Meditation for parentsMeditation for parents
Jessica Morey

Meditation for parents

Cultivate these five research-backed qualities of good parenting: presence, attunement, compassion, delight, and support.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_04_Meditation_for_Parents_[Family]996_JMo_10min.mp3
Transforming anger meditationTransforming anger meditation
Jessica Morey

Transforming anger meditation

Go from 'seeing red' to seeing the value in anger without being carried away by it and doing or saying things you'll regret later.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_07_Anger_Antidote_JM_10min.mp3
Serenity prayerSerenity prayer
Jay Michaelson, Ph.D.

Serenity prayer

In tumultuous times you can use meditation to strengthen serenity, courage, and wisdom; the qualities found in the famous Serenity Prayer.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_04_Serenity%2BPrayer_%5BCOVID19%5D_JM_10min.mp3
Coffee meditationCoffee meditation
Alexis Santos

Coffee meditation

Get grounded and even joyful during your daily coffee routine by mindfully easing into the day and appreciating the simple moments in life.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_01_Coffee_[wakingup-healthyroutines]329_AS_10min.mp3
Worrying about kidsWorrying about kids
Diana Winston

Worrying about kids

You won’t get out of parenting worry free, but you can shift from feeling anxious to feeling balanced, caring and even hopeful—give it a try.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_03_Worry_Kids_[Fam-Parent]049_DW_10min.mp3
With your pet around the houseWith your pet around the house
JoAnna Hardy

With your pet around the house

Settle your nerves and find a little joy in the company of your furry friend(s).

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_01_With_Your_Pet_Around_the_House_10min_JH.mp3
Don't take on others' stressDon't take on others' stress
Jeff Warren

Don't take on others' stress

Stress doesn't have to be contagious. This meditation for stress will guide you through staying boundaried, calm, and kind when stress is in the air.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_01_Don_t%2BTake%2BOn%2BOthers%2BStress_%5BS%26A-relationalstress%5D047_JW_10min.mp3
The slow motion dialThe slow motion dial
Jeff Warren

The slow motion dial

(6-8) You can go from so much energy you feel like you’re shooting lightning bolts out of your hairdo to mega-slow-motion. Chill & have fun!

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_15_The%2BSlow%2BDown%2BDial_%5Bfamily-kids%5DJW_10min.mp3
Soothe anxiety to sleepSoothe anxiety to sleep
Matthew Hepburn

Soothe anxiety to sleep

If you’re getting into bed with a revved up nervous system, this sleep meditation on calm, pleasure, and gratitude will help you gently wind down.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_03_Soothe_Anxiety_to_Sleep_[COVID]_MH_30min.mp3
Mindful screentimeMindful screentime
Alexis Santos

Mindful screentime

Bringing the power of mindfulness to your work life is a game changer. Start your next work session by building 20min of mindful momentum.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_01_Screentime_[W&P-gettingthingsdone]146_AS_20min.mp3
Loneliness and belongingLoneliness and belonging
Oren Jay Sofer

Loneliness and belonging

In times of loneliness, there are practices that can help. Oren offers words and wisdom to help you rekindle a sense of belonging.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_10_Loneliness_&_Belonging_OS_10min.mp3
Ten good breathsTen good breaths
Jeff Warren

Ten good breaths

The breath is your most loyal groupie. It follows you everywhere. Use it to your advantage by taking ten good breaths to feel better.

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https://tph-meditations.s3.us-east-2.amazonaws.com/JMCC_03_Ten_Good_Breaths_JW_3min.mp3
For coronavirus respondersFor coronavirus responders
Jay Michaelson, Ph.D.

For coronavirus responders

At the center of ongoing need & chaos, it can feel impossible to be centered & grounded. Here's a portable practice for weathering the storm.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_02_For%2BCoronavirus%2BResponders_%5BCOVID19%5D_JM_15min.mp3
Kind and generous intentionsKind and generous intentions
Jessica Morey

Kind and generous intentions

Brighten your mind and be a force for good today by practicing intentions of kindness, generosity, and honesty with Jess.

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https://tph-meditations.s3.us-east-2.amazonaws.com/M_02_Kind_and_Generous_Intentions_JM_10min.mp3

Do what it actually takes to be happier.