Contentment
February 14, 2024A Guided Meditation on Acceptance
Develop inner peace and contentment with this guided meditation on acceptance. May this practice help you find greater ease in this present moment.
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MINDFULNESS BLOG
1,268 articles on daily practice, teaching mindfulness, meditation scripts, worksheets, and the research behind them.
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Meditation Scripts
February 14, 2024A Standing Meditation Script for Presence and Grounding
Deepen your present moment awareness with this standing meditation script. Use this script for yourself or when guiding others to be more mindful.
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Meditation Scripts
February 13, 2024Whole Body Breathing For Mindful Presence
Sense the whole body breathing with this mindfulness meditation script. Guide a meditation for connecting to the breath and a moment of mindful presence.
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Parenting & Families
February 13, 2024A Comprehensive Guide on How to Teach Kids to Meditate
Explore proven strategies on how to teach kids to meditate. Foster mindfulness and emotional well-being in children with our comprehensive guide for parents.
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Beginners
February 13, 2024Embody Mindfulness With This Grounding Meditation Script
This grounding meditation script is a simple body scan. Use it as inspiration for your own meditation practice, or use it to share mindfulness with others.
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Focus
February 13, 2024Meditation for Writing | Guided Meditation Script
Turn your journaling practice into meditation by allowing the stream of your consciousness to flow. Use this script personally or to guide others.
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Compassion
February 13, 2024A Loving Body Scan Self-Compassion Meditation Script
Practice letting go of self-judgment and offering your body kindness with this self-compassion body scan. A self-compassion meditation script PDF for you or to share with others.
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Meditation Scripts
February 13, 2024An Emotional Release Meditation Script
Use this guided meditation to release emotions. Download it for free to help let go of overwhelming, strong emotions, or use it to guide someone else.
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Meditation Scripts
February 12, 2024A RAIN Meditation Script for Difficult Emotions
Cultivate curiosity and compassion in the midst of difficult emotions with this RAIN meditation script. Practice with care as you explore your inner world.
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Gratitude
February 12, 2024A Body Gratitude Meditation Script
Deepen your appreciation for your physical body with this body gratitude meditation script. Download now for personal or professional use.
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Gratitude
February 11, 2024A Pregnancy Meditation Script for Gratitude
Enhance your appreciation for the life growing inside of you with this pregnancy meditation script. May it nurture both you and your little one.
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Compassion
February 11, 2024A Compassion Meditation for Emotions
Learn how to bring care and kindness to all of your emotions with this compassion meditation for emotions. Download now for personal or professional use.
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Compassion
February 10, 2024The Blanket of Love: A Self Love Meditation Script
Wrap yourself in The Blanket of Love, a self love meditation script to support self-compassion. Use this practice for yourself or to guide others.
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Compassion
February 10, 2024An Intention Meditation Script for Self-Compassion
Deepen your heartfelt intention for self-kindness using this intention meditation script. Download today for personal or professional use.
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Meditation Scripts
February 9, 2024A Safe Place Meditation For Mindfulness Of Emotions
This safe place meditation script guides you to imagine yourself where you feel safest. Then, you bring to mind various emotions and practice presence.
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Focus
February 8, 2024A 5 Senses Meditation Script for Increased Awareness
Deepen your present moment awareness with this 5 senses meditation script. Use it in your personal practice or when teaching mindfulness to others.
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Blog
February 7, 2024Why Daily Meditation Is Important for Your Mental Health
We live in a busy world with many demands on our time and energy. Modern life can often feel like chaos as we find ourselves living more in our heads and less in our bodies. And when challenges are thrown our way, it’s important that we have ways to support ourselves, which can then help […]
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Meditation Scripts
February 7, 2024Soft Belly Breathing To Invite In Calm
Soft belly breathing helps calm the central nervous system, returning the body to balance and ease. Try it or teach it with this guided meditation script.
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Meditation Scripts
February 6, 2024A Body Scan Script for Grounding
Experience a deep sense of grounded presence with this intermediate guided body scan script. Use this in your personal practice or when guiding others.
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Buddhist
February 5, 2024A Breath Awareness Meditation Script
Mindfulness of the breath helps focus and settle the mind. Use this breath awareness meditation script in your own practice, or to teach mindful breathing.
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Meditation Scripts
February 5, 20246 Guided Group Meditation Scripts
7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Beginners
February 4, 2024A Breath Meditation Script for Centering
Quiet the mind and come back to your center with this breath meditation script. Use this breathing meditation script yourself or when working with others.
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Anxiety
February 3, 2024A Negative Thoughts Meditation for Peace of Mind
Enhance peace of mind with this negative thoughts meditation script. A practice to help you relate to difficult thoughts with space, ease, and flow.
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Beginners
February 3, 2024Short Open Awareness Meditation Script
A guided meditation script for opening your awareness to whatever is arising: sounds, sensations, thoughts and feelings, met with curiosity rather than control.
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Meditation Scripts
February 2, 2024Tranquil Fountain Healing Meditation Script
Envision yourself being nourished by a tranquil fountain in this healing meditation script. Download this visualization meditation for healing today.
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Buddhist
February 2, 2024Four Elements Meditation Script for Body Awareness
Experience your body in a new way with this four elements meditation script. Use this practice to deepen your bodily awareness or when teaching others.
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Calm
February 1, 2024Awareness of Your Problem Without Fixing It Meditation Script
Learn how to ‘be with’ your challenges without jumping to fix them. Download this meditation script for personal or professional use.
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Beginners
February 1, 2024A Mindful Breathing Script for Spaciousness
Discover freedom, ease, and presence with this mindful breathing script. Use this free mindfulness of breath script for yourself or to guide others.
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Compassion
January 31, 2024A Meditation For Self-Care And Caring For Others
In this guided meditation for self-care, we pause to wish ourselves well, and then send these same wishes to others. We learn that by giving, we receive.
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Anxiety
January 30, 2024A Gratitude Meditation to Relieve Anxiety
Lead others in a gratitude meditation for anxiety using this guided meditation script, which gently turns attention to what is going well in the present moment.
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Anxiety
January 28, 2024A Compassion Meditation Script to Ease Anxiety
Quiet anxious thoughts with this compassion meditation script. Use this guided script for your own wellbeing or to support others develop theirs.
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Anxiety
January 27, 2024Let Go of Thoughts and Let Go of Anxiety
A short guided meditation script for letting go of anxious thoughts, picturing them as clouds or bubbles while you rest your attention on the breath.
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Contentment
January 27, 2024Recognizing What You Need
Recognizing What You Need. Part of mindfulness is recognizing what you need. See if you can respond in a way that promotes your well-being and freedom
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Meditation Scripts
January 26, 2024A Restful Train Ride Sleep Meditation Script
In the guided sleep meditation script, you’ll take a sleepy train ride into deep rest. Use it for personal practice, or use it to guide others.
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Meditation Scripts
January 25, 2024Visualizing Your Day As You Wake Up
Visualizing Your Day As You Wake Up is a great guided meditation script to starting your every day with mindful awareness, productivity & joy!
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Beginners
January 24, 2024Anchor Breathing to Experience Steadiness
In this anchor breathing script, we tether the mind to the breath in meditation for an experience of mindfulness, steadiness, and ease.
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Contentment
January 23, 2024An Equanimity Meditation On The Eight Worldly Thoughts
In this equanimity meditation script, we contemplate the eight worldly concerns. What do we tend to react to, and can we choose to stay centered and calm?
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Meditation Scripts
January 23, 2024“Simply Stopping” Guided Meditation Script
Simply Stopping. This is a simple guided meditation script that reminds us that we can stop whatever we’re doing & harness awareness to become more present.
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Blog
January 23, 2024Mindfulness for Anger: 3 Mindfulness Exercises for Anger Management
There is nothing wrong with anger; it is how we react to it that can cause harm. Three mindfulness exercises for meeting anger as a useful human emotion that can help us set boundaries and act with care.
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Meditation Scripts
January 22, 2024A Meditation for Boundaries: Imagining Your Inner Land
Fortify your inner landscape in this meditation for boundaries. Download this free meditation script for personal practice or to guide others.
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Sleep
January 22, 2024Meditation for Sleep Guided by Jason Stephenson
If stress, anxiety or ruminative thoughts are keeping you awake at night, sleep meditation may help. Sleep meditation is a relaxing guided practice you do while lying in bed at night. Unlike daytime meditation, which invites us to remain alert and awake, sleep meditation encourages us to welcome drowsiness and drift off to sleep. A […]
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Focus
January 21, 2024Cultivate Right Speech With Guided Meditation
Practice Right Speech with this guided meditation script on mindfulness of speech. Use it in your own practice, or use it to share mindfulness with others.
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Buddhist
January 20, 2024A Higher Self Meditation Script
Awaken your spirit and unlock your intuition with this higher self guided meditation. Use this script for personal growth or to powerfully guide others.
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Parenting & Families
January 19, 2024Assessing vs Judging Others
What’s the Difference? According to the dictionary, ‘Assess‘ means, “To determine the value, importance, or extent of” and defines ‘Judge‘ as, “To form an opinion…
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Beginners
January 18, 2024A Mindfulness of Emotions Script for Naming Feelings
Learn to name your feelings and relate to them more clearly. Use this mindfulness of emotions script to better understand emotions and build emotional intelligence.
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Contentment
January 17, 2024Financial Abundance
Financial Abundance. Cultivate the feeling of abundance and see yourself as having already achieved abundance. See yourself celebrating your success.
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Beginners
January 16, 2024A Walking Meditation Script for Deep Grounding
For this walking guided meditation, find a quiet place indoors where there is space to walk in small circles or choose a path or quiet open space outdoors.
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Compassion
January 15, 2024A Breathing Self-Compassion Meditation Script
This guided meditation script combines breath awareness with compassion for the self. Use it to help yourself or someone else cultivate self-compassion.
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Meditation Scripts
January 14, 2024Deepen Awareness With A Chocolate Meditation
Bring mindfulness to the habit of eating with a chocolate meditation. Use this guided meditation script to introduce others to the joy of mindful eating.
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Beginners
January 13, 2024A Relaxing Meditation Script Using Breath
This relaxing guided meditation script uses a gentle, extended exhale breath to calm both body and mind. Use it to guide others in mindfulness meditation.
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Anxiety
January 12, 2024Guided Meditation for Stress and Anxiety Script
Ease into calm with this guided breathing meditation for anxiety. Suitable for personal practice and professional mindfulness teaching.
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Meditation Scripts
January 10, 2024A Sleep Visualization For Deep Rest
Relax the mind with a sleep visualization to help you settle toward sleep. Use this guided meditation script to help yourself or others get a good night’s rest.
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Anxiety
January 9, 2024Learn to Let Go With A Meditation for Worry
Worry and regret keep us from the present, what if we just let them go? This guided meditation for worry uses visualization to help us return to the now.
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Meditation Scripts
January 8, 2024A Color Meditation Script
Watch your world come alive as you open your curious eyes for this color meditation script. Suitable for personal practice or for leading others.
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Buddhist
January 7, 2024Believe in Yourself: A Meditation for Teens
Help adolescents believe in themselves with this guided meditation for teens. Build confidence and find balance between becoming and simply being.
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Anxiety
January 6, 2024A Thought Meditation Script
Discover the space that exists behind your thoughts with this thought meditation for inner peace. Suitable for personal use and for mindfulness teachers.
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Meditation Scripts
January 5, 2024A Peaceful Place Meditation
Discover the peace that lives within you with this calming peaceful place meditation. For personal use or for professional mindfulness teachers.
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Calm
January 4, 2024A 5-Minute Confidence Meditation Script
Return to calm and clarity with this short guided meditation. Use this confidence meditation script to support your own growth or share it with others.
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Meditation Scripts
January 3, 2024Alleviate Stress with 3 Deep Breaths
Guide yourself or others through three deep breaths and alleviate your stress. Use this meditation script for your personal or professional practice.
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Meditation Scripts
January 2, 2024Short Body Scan Meditation Script
Explore the benefits of a 2 minute body scan script. Ground your body and mind with this short body scan meditation script. Perfect for daily practice.
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Meditation Scripts
January 1, 2024An Advanced Body Scan Meditation Script
Observe tension and relaxation in the body with this 10-minute body scan meditation script for advanced practitioners. For personal or professional use.
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Compassion
October 16, 2023Self-Compassion Guide for Mindfulness Teachers
Feel more self-compassion as a mindfulness teacher by using insights from Dr. Gabor Maté’s compassionate inquiry.
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Depression
October 14, 2023Dr. Gabor Maté on Healthy Ways to Cope With Difficult Emotions Through Mindfulness
Learn how Dr. Gabor Maté suggests handling difficult emotions like anger, rage, grief, or panic using mindfulness exercises and practices.
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Quotes
April 23, 2023Best Mindfulness & Meditation Quotes
Unwind your mind, soothe your soul, and elevate your consciousness with these insightful meditation quotes. Start your meditation practice today.
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Compassion
April 1, 2023Mindful Compassion: Living with Fullness, Connection, and Awareness
Can we live with compassion without practicing mindfulness? Do both need to exist to lead an engaged and present life?
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Blog
March 17, 2023Spring Meditation: Bringing Mindfulness to the Season of New Life
From nature contemplations to spring meditation, there are many ways to honor and savor this time of year.
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Beginners
March 13, 2023100 Best Inspirational Mindfulness Quotes to Live By
Mindfulness quotes are short reminders of how, and why, to practice. Here are 100 to return to again and again.
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Blog
March 2, 2023Teaching Mindfulness: Planning Your Mindfulness Session
As part of our six-part mindfulness teaching series, we explore how to plan a mindfulness session that meets the aims of your clients or students.
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Blog
February 12, 2023Embracing the Transformative Power of Self-Compassion
Self-compassion is a bit of a buzzword, but there is often confusion around what it is, how to practice it, and why it’s so valuable.
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Gratitude
February 3, 2023The Consequences of Being Ungrateful & How Mindfulness Can Help
Gratitude is the quality or feeling of being thankful or appreciative. Dive in to understand the impacts of being ungrateful and how mindfulness can help.
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Blog
December 15, 2022Mindful or Mindfull
The difference between being mindful and being mindfull is simple. Check this article now & lean into any mindfulness practice that feels right for you.
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Blog
September 21, 2022Myths and Facts How Yoga Contributes to Body Detox
There are many misunderstandings concerning the question of body detox and what yogic techniques have to do with it.
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Blog
September 21, 2022How to Write Positive Affirmations and Practice Them
Positive affirmations are short, present-tense phrases you repeat to meet self-doubt with a kinder voice. Here is how to write them and build a daily practice.
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Blog
June 17, 20226 Mindful Ways to Celebrate the Summer Solstice
Six mindful ways to celebrate the summer solstice, from sunrise meditation to gratitude journaling, plus a short guided practice for the longest day of the year.
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Blog
June 15, 2022Juneteenth, Mindfulness and the Ongoing Work Toward Social Justice
Juneteenth 2022 celebrates 157 years since the emancipation of enslaved people in the United States, and at the same time it recalls a painful past. Mindfulness helps us to honor this past, celebrate the present, and chart a better course for the future. Here we detail the connection between mindfulness and social justice, including: What […]
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Blog
June 15, 2022Reduce Rumination and Increase Positive States Through Neuro-Learning
Sometimes we all have days when we spend much of our mental energy on everything other than what’s in front of us now. We get anxious about tomorrow, replay a situation that happened yesterday, or worry about what other people may think of us if we do or say something that’s on our hearts. This […]
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Blog
June 14, 2022How to Harness the Power of Meditation, Mindfulness, and Manifesting
Meditation, mindfulness and manifesting are the three M’s of Emily Fletcher’s Ziva technique. Here is what each involves and how some people combine them.
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Blog
June 1, 2022How to Overcome Impostor Syndrome and Share Mindfulness From the Heart
If your life has been touched by mindfulness, you may feel the urge to share it with others to help them reduce their suffering. As a mindfulness teacher, you want others to feel the same sense of ease and peace that mindfulness may have brought into your days. When teaching mindfulness, it’s normal to experience […]
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Blog
June 1, 202210 Tips for Teaching Mindfulness of Breathing Practices
As a mindfulness teacher, one of the first practices that you may introduce to your students or clients is mindfulness of breath. Because breathing is something we all do, this makes mindfulness of breathing a very accessible beginner practice. It requires very little explanation beforehand and doesn’t even need to be introduced as a meditation. […]
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Blog
May 22, 20229 Mindful Daily Habits to Improve Your Mental Health
Nine simple mindful habits you can weave into your day, from reframing thoughts and mindful eating to a bedtime sleep scan, to support your mental health.
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Blog
April 15, 2022What is a Daily Gratitude Journal and Why Should You Have One
Keeping a gratitude journal is a great way to intentionally focus your attention on the things, people, or situations that you appreciate in your life. Gratitude is a great way to reduce the stress, anxiety and fear that often arise when our mind’s attention is fixated on worrying about what might go wrong. At any […]
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Blog
April 15, 2022Guided Morning Meditation Tutorial
Your morning routine can have a significant impact on the rest of your day. If you start your morning off on the right foot, it’s much easier to gain momentum for a day where you can be truly present, focused, calm, and even more confident. As an example, if you want to have a productive day, […]
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Compassion
March 26, 2022Identifying Self-Judgment and Bringing in Self-Compassion
This meditation is to support us in identifying our self-judgment and then bringing self-compassion to meet it.
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Compassion
March 25, 2022Directional Compassion
This meditation is a gentle reminder that even if we are physically alone or feel like we are the only one to face this challenge, we are never truly alone. Our experience is common to all of humanity.
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Stress
March 23, 2022Why Stress Creates Erectile Dysfunction
Learn how stress can contribute to erectile dysfunction and how meditation may help with the stress side of it. Try step-by-step practices to ease stress and anxiety.
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Blog
March 20, 2022How a Mindfulness Program Made Its Way Into a Federal Agency
What started as an effort to help colleagues cope amidst the pandemic sprouted into something much bigger: a nationwide mindfulness program within the Environmental Protection Agency (EPA). Now called the Mindful EPA, the mindfulness program was launched in July 2021 to give EPA employees a tool to more effectively relate to stress and other challenges in their […]
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Blog
March 20, 2022Introduce Mindfulness to Your Organization or Workplace with These 9 Tips
Interested in bringing mindfulness to your organization? Try these proven tips from Dr. Lena Adams Kim, creator of Mindful EPA, the Environmental Protection Agency’s nationwide mindfulness program. People are the heart of successful organizations. Without addressing the very human tensions, fears, and inner challenges employees and leaders face, organizations can become stagnant and lessen their […]
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Blog
March 9, 20225 Minute Meditation Script from Mindfulness Exercises
What can you do in 5 minutes? How long does it take to feel a wave of sadness or have a belly laugh? They can happen in a second, and one skill you can learn through mindfulness is how quickly you can intentionally shift a difficult state or mood to increase your sense of well-being. […]
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Compassion
February 27, 2022Self-Compassion Pause
Let’s take a moment to pause – to tune into our experience with presence, curiosity, and self-compassion.
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Compassion
February 23, 2022Compassion for the Whole Body
Hello, and welcome to this gentle guided meditation practice that will invite you to cultivate compassion for your whole body.
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Blog
February 7, 2022Morning Yoga Stretches | Wake Up & Feel Great
A gentle eight-pose morning yoga stretch routine you can do in 15 to 20 minutes, with tips for practicing mindfully and a description of each pose.
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Blog
February 7, 2022Inner Child Guided Meditation | Free Inner Child Meditation Script
Guided Meditation for Healing Your Inner Child Many if not most of us, carry wounds from childhood that affect us today. They may be small or traumatic, but we can see there are ways that we think, feel and act that we do not consciously choose. Instead, they happen unconsciously based on painful experiences from […]
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Blog
December 17, 20219 Mindfulness Tips for Holiday Stress
The holiday season is often portrayed as a time of fun, laughter, love, and good cheer. While this may indeed be the case for some, the holidays can also bring about stress, difficult emotions, and tension within our relationships. Practicing mindfulness during this season can help to reduce holiday stress and increase our ability to […]
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Blog
December 4, 20217 Guided Meditation Scripts for Yoga Teachers
Mindfulness meditation and yoga go hand in hand. Both are practices that can help us tune into the present moment – to sync up with the reality of our experience. While these two practices are often taught separately, they can be effortlessly integrated. Guided meditation scripts for yoga teachers can support this intertwining. In this […]
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Blog
November 20, 202110 Guided Meditations to Help You Sleep Better
American novelist F. Scott Fitzgerald once wrote: “The worst thing in the world is to try to sleep and not to.” Many who struggle to sleep well at night might agree with this. Poor sleep quality or quantity can affect our mind and our body, so it makes sense to do what we can to improve our […]
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Blog
November 16, 2021How to Be Mindful of Your Emotions
As humans, we all experience a wide range of emotions. From uplifting emotions like joy and contentment to more challenging emotions like anger and sadness, the human emotional experience comes in many shades. Mindfulness of emotions is the practice of bearing witness to whatever emotion we are experiencing – with curiosity, care, and non-judgment. It […]
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Blog
November 12, 2021The Power and Practice of a Body Scan Meditation for Sleep
Many people around the world struggle to get a good night’s sleep. Some have a hard time sinking into slumber as the lights go off and others wake in the middle of the night, unable to drift back to sleep. When we find ourselves in either of these scenarios, we might feel hopeless or drained, […]
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Blog
November 5, 2021The Power of Mindfulness for Sleep
If you have ever had a poor night’s sleep, you know just how important our hours of deep rest really are. Not getting enough good quality sleep can impact how we show up in the world. Our mood, our emotions, our work, and our relationships are all areas of life that are impacted by the […]
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Blog
October 30, 2021How to Teach Mindfulness: Step-by-Step Guide for Beginners
Teaching mindfulness starts with your own practice, but learning how to teach mindfulness requires a clear and practical approach. In this guide for beginners, you’ll learn exactly how to teach mindfulness step by step, including what to say in your first session, which exercises work best for beginners, and how to guide others with clarity […]
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Blog
October 17, 2021How Mindfulness Can Change the World
Mindfulness is a personal practice that sends ripples into the world around us. In other words, even though it is often considered an inner practice, the impact it has on our thoughts and feelings go on to impact our outward actions. What is internal becomes external, which is in essence how mindfulness can change the […]
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