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.

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.

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.

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

Enjoy the timeless folk song My Peace by Woody and Arlo Guthrie, performed by Gabe Greenland. This classic tune inspires inner and outer peace, making it perfect for children of all ages to connect with mindfulness and calm through music.

Teach children the calming power of mindful breathing with this engaging song. Through music, kids learn how pausing to feel their breath helps them feel more focused and relaxed. Perfect for introducing mindfulness in a fun and accessible way.

Affectionately called "Breathe In, Breathe Out," this song by Sarah Dan Jones, arranged and performed by Gabe Greenland, helps children calm down, improve focus, or simply enjoy a moment of mindfulness. A soothing and fun way to practice mindful breathing through music.

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

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.

In this 6-minute guided practice from Susan Kaiser Greenland, we pretend to rock a stuffed animal to sleep on our bellies to relax our bodies and quiet our minds. As we breathe in, the animal rocks up; as we breathe out, the animal rocks back down.