We often use the breath and sensations of the body as anchors in meditation, but listening to the sounds around us can also help ground us. In this guided meditation for focus we listen, notice, and let go of tension.

Susan Kaiser Greenland takes you through one of the oldest meditation practices: Sit, and know you’re sitting. This simple meditation helps you to understand what mindful awareness is and relax your mind.

How much good news does it take to balance out a single piece of bad news?

Mindfulness-based strategies that target stress-management, pain-management, and quieting often encourage a light focus on the out-breath because that simple shift in attention can ease both physical and mental discomfort.

You can train your mind to pay attention to even the littlest things. Like sounds. Enhance your awareness, deepen empathy, and bring more presence to your interactions. Ideal for both beginners and experienced meditators.

Discover the calming power of sound awareness in this six-minute guided meditation. Perfect for teenagers and adults, this live recording from a webinar for parents helps you pause and tune into the sounds within and around you, offering a practical alternative to mindful breathing during intense emotions.

Inspired by a Zen practice taught by Thich Nhat Hanh, this guided meditation uses a calming visualization to cultivate self-compassion. Imagine pouring a cup of nectarlike compassion over your head, washing away negativity, judgment, and doubt. Perfect for parents and children to practice together, fostering kindness and emotional resilience.

We imagine that everyone has a special star with them all the time and learn how just imagining it can help us feel more relaxed and calm.

Discover how the law of reversed effort, or the backwards law, applies to meditation in this brief guided practice. Sometimes, the harder we try, the less likely we are to succeed. Learn to let go, relax, and find ease with simple, clear instructions inspired by swim teachers—perfect for busy adults.

Young children learn how everything changes when they listen to the rain.

A cognitive bias that gets a lot of attention, at least in meditation circles, is the negativity bias. Simply put, having a negative bias means we’re wired to give more weight to lousy news than good news. Let’s change that with this guided practice where we focus on the good.

We play three mindful games in a row to practice paying attention while moving and having fun.

When strong emotions take over, it’s called emotional hijack—a term from Daniel Goleman’s Emotional Intelligence. This guided meditation teaches mindfulness-based calming strategies to quiet your nervous system, helping you regain openness, flexibility, and focus. Perfect for adults seeking balance and resilience.

In this seven-minute guided practice, children and teens get comfortable, relax, and gaze at the sky to explore what’s happening within and around them.

We learn that focusing on a long out-breath can help us feel more relaxed and calm.

We imagine biting into a lemon to help us understand the connection between what’s happening in our minds and what’s happening in our bodies.

We think of things we have in common with someone who seems different than us and silently say, “he or she is just like me.”

In this 10-minute guided practice with Susan Kaiser Greenland, we notice how our minds and bodies feel when we stop, breathe, and be.