The Power of Meditation in Achieving Inner Peace
Guided meditation for Difficult Times provides a comforting refuge for the spirit amid adversity and doubt finding inner peace. These meditations lead you softly towards tranquility and understanding, assisting you in managing life’s obstacles with poise and fortitude.
By centering your attention on your breath and embracing the present, you can discover a profound sense of serenity and resilience that will support you through the most challenging periods. Embrace the restorative essence of these meditations and have faith in your inherent ability to endure any hardship.
A Mindfulness Practice to Meet Tough Emotions with Curiosity
Curiosity helps us tap into our natural capacity for wonder and interest, putting us right in that sweet spot of openness and engagement, even with difficult emotions. From this state of mind, we’re more empowered to help ourselves break out of these old habit loops and build new habits of kindness and curiosity.
- Find a quiet, comfortable place.
- Recall a recent time when you experienced a difficult emotion.
- Check in with your body.
- Notice where the sensation is in your body.
- Explore what else you can feel in your body right now.
- Simply follow this procedure over the next couple of minutes.
- It’s often helpful to check in with your attitude, to see if you’re truly being curious or trying to be curious.
- If you notice that you’re trying or you’re thinking, you can simply get curious about that.
Written by: Judson Brewer
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Best Techniques for Deep Relaxation
Slow Your Breath and Your Thoughts: 12-Minute Meditation
By becoming more aware of our inhales and exhales, we gradually bring calm to our mind and our nervous system. We’re giving ourselves permission to slow down for a few minutes.
Written by: Will Schneider
Visit Mindful to Learn MoreA 10-Minute Meditation for Deep Relaxation and Ease
Relaxation is a practice, like any other. Stress, trauma, and tension can hamper our ability to rest and relax, so we can do “relaxation drills” to get in the habit of full, deep relaxation.
- Start by sitting upright and comfortably, dropping your gaze.
- When we simply sit and breathe, we activate the body’s calming response.
- Drop your shoulders, relax the jaw, and unfurl your brow.
- Bring your attention back gently to your breath.
Written by: Jenée Johnson
Visit Mindful to Learn MoreA 12-Minute Body Scan Meditation for Letting Go of Stress and Falling Asleep
During the course of a day or a stressful week, it’s easy for stress and tension to land in our bodies, and we might not even be fully aware of it.
When it comes time to rest, if we feel all wound up and our minds busy it can be difficult to fall asleep.
- Begin by lying down in a comfortable, supported position.
- If you like, you can draw your shoulder blades down your back.
- Begin by scanning the body from the crown of your head all the way through to the soles of your feet.
- As you do this, notice if there is any stress or tension that you’re holding unconsciously in the body.
- Noticing your breath coming and going, feel into the entire back side of your body.
- You may find that your mind is still running.
- Now bring attention to the breath.
- Now let’s systematically rotate attention through the body.
- Keep riding the wave of the breath as it comes and goes.
- You can repeat the scan as many times as you like.
Written by: Kelly Boys
Visit Mindful to Learn MoreA 12-Minute Body Scan Meditation for Self-Compassion and Presence
Picture yourself settling into a soft, welcoming space where you can let go and just be. As you find a comfortable position and close your eyes, I’ll guide you to gently shift your focus inward, inviting you to embark on a journey of self-discovery and kindness.
Written by: Melli O'Brien
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A 12-Minute Meditation for Grief and Loss
Every goodbye is a moment of connection. Grief teaches us how very attached we are to everything. We don’t want to let go of anything, but through grief, we learn to love and appreciate what we’ve had and lost—friends, family, a way of life, a job, our youth, we grieve it all.
- To begin, take a comfortable seat and rest.
- Now bring to mind a personal loss.
- Start with your body and your immediate somatic experience.
- Now, bring yourself to your heart, in the middle of your chest, and simply feel the heart holding the grief.
- Now rest in your throat center.
- Then direct your attention to what emotions are arriving.
- Just rest, just feel, just be.
- Reflect on grief in your life.
Written by: Judy Lief
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