mindfulness meditations + more
mindfulness exercises, mindful music, podcasts, and guided meditation
Five Enthusiastic Yesses for Every No
How much good news does it take to balance out a single piece of bad news?
Breathing on Purpose
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.
Patience with Mindful Listening
You can train your mind to pay attention to even the littlest things. Like sounds.
Awareness of Sound and Emotion - a six-minute guided meditation for teens and adults
For six short minutes, pause and listen to what's happening in and around you. In this live recording from a webinar for parents.
A ladle of self-compassion, from "Mindful Parent, Mindful Child"
In the following visualization, we cool strong emotions by filling an imaginary coconut shell with compassion and pouring it over our heads.
Your Special Star
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.
Learning to Float, from Mindful Parent, Mindful Child
Sometimes, the harder we try, the less likely we are to succeed. That’s called the law of reversed effort or the backwards law.
Listen To The Rain
Young children learn how everything changes when they listen to the rain.
Zip-Up, Tick-Toc, and Fading Tone
We play three mindful games in a row to practice paying attention while moving and having fun.
Mindfulness First
When we get caught in the grip of strong emotions our nervous systems shift to high-alert. Then it’s difficult, if not impossible, for us to be open and flexible, to listen and to learn.
stargazing
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.
breathing on purpose: a cooling out breath
We learn that focusing on a long out-breath can help us feel more relaxed and calm.
breathing with a pinwheel
We blow on a pinwheel to notice that different ways of breathing—quick, slow, deep, and shallow—affect how our minds and bodies feel.
seeing clearly
We shake a glitter ball or snow globe to help us understand the connection between what happens in our minds and what happens in our bodies.
mind-body connection
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.
just like me
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.”
stop, breathe, and be
In this 10-minute guided practice with Susan Kaiser Greenland, we notice how our minds and bodies feel when we stop, breathe, and be.
everything changes in the rain
We listen to the sound of the rain and remember that everything changes. A 6-minute guided meditation for all ages.
listening to the rain
In this 6-minute guided practice from Susan Kaiser Greenland, children listen to the rain and pay attention to the changing nature of the sounds, breathing, thoughts, and feelings.