Meditation Guides

Discover various meditation techniques and guided sessions to support your mindfulness journey.

Meditation Types

Mindfulness Meditation

Beginner•10-20 minutes

Focus on the present moment and observe thoughts without judgment.

Benefits:

Reduced stressImproved focusBetter emotional regulationIncreased self-awareness

Instructions:

Find a comfortable seated position

Close your eyes and take deep breaths

Focus on your breath or a chosen object

When thoughts arise, gently return to focus

Practice daily for best results

Loving-Kindness Meditation

Intermediate•15-30 minutes

Cultivate compassion and love for yourself and others.

Benefits:

Increased compassionBetter relationshipsReduced anxietyImproved mood

Instructions:

Sit comfortably and close your eyes

Start with loving-kindness for yourself

Extend to loved ones, then acquaintances

Finally, extend to all beings

Repeat phrases like "May you be happy"

Body Scan Meditation

Beginner•20-45 minutes

Systematically focus attention on different parts of the body.

Benefits:

Reduced tensionBetter body awarenessImproved sleepStress relief

Instructions:

Lie down in a comfortable position

Start with your toes and work upward

Notice sensations in each body part

Release tension as you go

End with full body awareness

Transcendental Meditation

Intermediate•20 minutes

Use a mantra to transcend ordinary thinking and reach deep relaxation.

Benefits:

Deep relaxationReduced stressImproved creativityBetter sleep

Instructions:

Sit comfortably with eyes closed

Use your personal mantra

Allow thoughts to come and go

Return to mantra when distracted

Practice twice daily

Walking Meditation

Beginner•15-30 minutes

Practice mindfulness while walking slowly and deliberately.

Benefits:

Physical activityMindfulness practiceStress reductionImproved balance

Instructions:

Walk slowly and deliberately

Focus on each step and movement

Notice your surroundings mindfully

Maintain awareness of breathing

Choose a quiet, safe path

Zen Meditation (Zazen)

Advanced•20-40 minutes

Traditional Zen practice focusing on posture and breath.

Benefits:

Deep concentrationInsight developmentEmotional stabilitySpiritual growth

Instructions:

Sit in lotus or half-lotus position

Keep spine straight and chin tucked

Focus on breath at the lower abdomen

Count breaths or just observe

Maintain alert attention

Guided Sessions

Beginner

10 minutes

Morning Mindfulness

Start your day with clarity and intention.

Instructor: Dr. Sarah Johnson

Beginner

15 minutes

Stress Relief Session

Release tension and find inner peace.

Instructor: Dr. Michael Chen

Intermediate

20 minutes

Deep Sleep Meditation

Prepare your mind and body for restful sleep.

Instructor: Dr. Emily Rodriguez

Beginner

12 minutes

Anxiety Relief

Calm your nervous system and reduce anxiety.

Instructor: Dr. Lisa Park

Intermediate

18 minutes

Self-Compassion Practice

Develop kindness and understanding toward yourself.

Instructor: Dr. James Wilson

Intermediate

15 minutes

Focus and Concentration

Sharpen your mind and improve concentration.

Instructor: Dr. Alex Thompson

Begin Your Meditation Journey

Start with just 5 minutes a day and gradually build your practice. Consistency is key to experiencing the benefits of meditation.