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Sleep, Relax & Recharge
58.5k+ subscribers | 
818k+ plays
Cassandra Carlopio
Cassandra Carlopio
Sleep Expert, Psychologist & Meditation guide
All Tracks
Drop Your Weight
Drop Your Weight
This guided meditation is an invitation to let your body weight drop down into the ground... one of the most relaxing things for the body and nervous system.
11 min
9 Favorites
Settle into Sleep
Settle into Sleep
This guided meditation is to help the listener settle into sleep - quiet the mind and relax the body.
15 min
8 Favorites
Rest into Sleep
Rest into Sleep
This guided meditation for sleep helps invite the listener to ease into a relaxed state, from which one can drift off to sleep.
13 min
10 Favorites
Melt Away Stress
Melt Away Stress
During these strange times, this guided meditation is designed to help melt away any unnecessary stress.
7 mins
1 Favorite
Inner Refuge: Sphere
Inner Refuge: Sphere
It's so easy to get caught up in thoughts, anxiety and stress.  These Inner Refuge guided meditations invite the listener to imagine or sense a sphere or bubble, so help connect to an inner refuge.
7 mins
18 Favorites
Inner Refuge: Breath
Inner Refuge: Breath
It's so easy to get caught up in thoughts, anxiety and stress.  These Inner Refuge guided meditations invite the listener to locate the sensation of the breath and connect to an inner refuge.
7 mins
1 Favorite
Inner Refuge: Warmth
Inner Refuge: Warmth
It's so easy to get caught up in thoughts, anxiety and stress.  These Inner Refuge guided meditations invite the listener to locate the sensation of warmth and connect to an inner refuge.
7 mins
16 Favorites
Return to Natural State of Rest
Return to Natural State of Rest
This guided meditation invites the listener to practice 'not doing' and allowing the body to return to its natural state of rest.  We often associate relaxation as something that we need to do, and this meditation invites the listener to consider that the tension is actually the doing, and by practicing not doing and allowing, the body returns to its natural state of rest.
7 mins
29 Favorites
Shavasana - Post Workout Meditation
Shavasana - Post Workout Meditation
This guided meditation, aka as shavasana, the final "pose" in a yoga class, invites the listener to lay down and integrate the workout that was just completed by resting deeply.  This doesn't have to be done at the end of exercise or movement, it can be a stand alone meditation.
10 min
24 Favorites
Sense of Touch
Sense of Touch
This mindfulness practices uses the sense of touch as an anchor for finding the present moment.
3 mins
6 Favorites
Sense of Hearing Sounds
Sense of Hearing Sounds
This mindfulness exercise uses the sense of hearing to open to the present moment.
3 mins
14 Favorites
Sense of Sight
Sense of Sight
This brief mindfulness exercise invites the listener to use the sense of sight as a way to enter into the present moment.
3 mins
2 Favorites
Curiosity of Breath
Curiosity of Breath
The breath is something that is always present with us, whether we are paying attention to it or not. Many meditations start and center around the breath, and this particular invitation invites the listener to bring a sense of curiosity and "freshness" to perceiving the breath. 
3 mins
6 Favorites
Mindful Eating: Gratitude for Food
Mindful Eating: Gratitude for Food
This Mindful Eating meditation invites the listener to pause before a meal to appreciate and experience gratitude for the meal to come.  Often we speed through a meal without considering where the food comes from and all the people involved in getting the food to our plate.  Also, we rarely consider what happens to the food after we put it in our mouth.  This meditation invites consideration and gratitude for our food.
7 mins
8 Favorites
Mindful Eating: Check in with the Body
Mindful Eating: Check in with the Body
This Mindful Eating meditation invites the listener to slow down and check in with the body prior to a meal.  Often we eat on the go, distracted by screens or work, and miss the body's signals for being hungry and being full.  Slowing down and checking in with the body prior to eating is a great habit to develop and cultivate.
3 mins
10 Favorites
Mindful Eating: Breathe to Slow Down First
Mindful Eating: Breathe to Slow Down First
This Mindful Eating meditation invites the listener to slow down before a meal by focusing on the breath.  Slowing down before we eat is important - it allows us to be present and enjoy the meal, it allows the body to shift into a more relaxed state, so our digestions functions optimally.  The breath is a powerful tool to slow down, calm down and get present before a meal.
3 mins
32 Favorites
Mindful Eating: Am I Hungry?
Mindful Eating: Am I Hungry?
This Mindful Eating guided meditation invites the listener to pause before a meal or a snack and check in with the body.  Often we eat out of habit, or as a way of covering over stress, boredom or another uncomfortable emotion.  This meditation invites the question: Am I hungry? Or am I covering over something else.
7 mins
9 Favorites
Mindful Eating: Before Meal Activate the Senses
Mindful Eating: Before Meal Activate the Senses
This Mindful Eating guided meditation invites the listener to take a pause and activate the senses, so you can be present and fully enjoy the sensory experience of your next meal.
7 mins
8 Favorites
Inhale Calm & Wellbeing
Inhale Calm & Wellbeing
By focusing on the inhale breath, we can focus attention and set an intention, to welcome in calm and wellbeing, and whatever else is needed.
7 mins
52 Favorites
Support of the Ground
Support of the Ground
This guided meditation invites the listener to focus on the support from the ground, that is always there, through sensing the exhale
7 mins
11 Favorites
5, 4, 3, 2, 1
5, 4, 3, 2, 1
This brief mindfulness exercise uses the sense to come back to the present moment.  This is great to do anytime, anywhere, eyes opened, and can help calm anxiety and stress.
3 mins
200+ Favorites
Exhale to Soften
Exhale to Soften
There is a natural softening that occurs with each exhale breath, whether we are aware of it or not.  This guided meditation invites the listener to become aware of this softening and then consciously use it to invite stress to melt away throughout the body. 
7 mins
27 Favorites
Focus on Feet
Focus on Feet
Often we try to push stressful thoughts away, or try to change them into something more pleasant.  However this often perpetuates the problem.  By redirecting attention away from thoughts, to the feet, we get a chance to take a "break" from our thoughts, because our attention is at the opposite end of the body.
3 mins
32 Favorites
Extend Pauses Between Breaths
Extend Pauses Between Breaths
We often shorten the breath when we are anxious or stressed.  This guided meditation invites the listener to practice gently extended the breath by focusing on the pauses between the breaths and gradually extended the pauses.
7 mins
7 Favorites
Inner World
Inner World
We usually spend most of our day with our attention focused on the world around us - work, family, the future, the past...this guided meditation invites the listener to spend time exploring their inner world.   
7 mins
14 Favorites
Rhythm of the Breath
Rhythm of the Breath
This meditation invites the listener to focus attention on the breath, and get a sense of the natural rhythm of the breath.  Often when we first start focusing on the breath, we try to control the breath, so this practice unwinds the control pattern and invites ease into the body.
7 mins
6 Favorites
Pause at Top of Inhale
Pause at Top of Inhale
This guided breath practice invites the listener to gently extend the natural pause at the top of the inhale breath.  By following this guidance, the listener increases breath capacity in a soothing way, inviting more alertness and energy into the system, while also inviting the body in a calm state.
7 mins
26 Favorites
Breath as It Is
Breath as It Is
Often we tend to control our experience and our circumstances, which can lead to stress and anxiety.  Using the practice of focusing on the breath and welcoming the breath as it is, we undo control patterns, allow the body to breathe in it's own rhythm, and as a result, rest into a state of ease and acceptance.
7 mins
17 Favorites
Alternate Side Breathing
Alternate Side Breathing
This guided meditation teaches alternate side breathing, a way for focusing attention, getting present, and using both hemispheres of the brain for increased brain coherence.
7 mins
10 Favorites
All Is Well Right Now
All Is Well Right Now
This guided meditation invites the listener to use the mantra "All is Well" as a way of communicating to the body and the nervous system that its okay to settle and be calm.
3 mins
200+ Favorites
Smile Meditation
Smile Meditation
This guided meditation explores the effect of smiling on the body and mind, as a way of increasing resiliency to stress. 
7 mins
10 Favorites
Brain Break 3
Brain Break 3
This guided meditation invites the listener to take a "brain break" by focusing attention on the breath and hands.  Trying to struggle with thoughts is counter-productive, so focusing attention on the breath and hands is a great way to take a vacation from the brain.
7 mins
11 Favorites
Brain Break 2
Brain Break 2
This guided meditation invites the listener to take a "brain break" by focusing attention on the breath and the space behind the belly button.  Trying to struggle with thoughts is counter-productive, so focusing attention on the breath is a great way to take a vacation from the brain.
7 mins
11 Favorites
Brain Break 1
Brain Break 1
This guided meditation invites the listener to take a "brain break" by focusing attention on the breath.  Trying to struggle with thoughts is counter-productive, so focusing attention on the breath is a great way to take a vacation from the brain.
7 mins
10 Favorites
Handle Stress
Handle Stress
This guided meditation is designed to help the listener activate the relaxation response and handle stress effectively.
12 min
100+ Favorites
Soften
Soften
This guided meditation invites the listener to soften areas of tension throughout the body as a way to invoke a sense of calm and ease. By focusing on the body, we also get a chance to shift focus away from thoughts that may be contributing to tension.
7 mins
17 Favorites
Acceptance of Breath
Acceptance of Breath
This guided meditation invites the listener to practice acceptance of the breath and of the moment, as it is.  While this is difficult to do, as we tend to try to control our experience, even a moment of pure acceptance is profoundly peaceful.
7 mins
3 Favorites
Melt into Sleep
Melt into Sleep
This guided meditation invites the listener to focus on the breath and let tension melt away as a way of calming the body, preparing for sleep and drifting off to a restful sleep.
7 mins
100+ Favorites
Breathe into Sleep
Breathe into Sleep
This guided meditation invites the listener to focus on the breath as a way of calming the body, preparing for sleep and then drifting off to sleep.
7 mins
66 Favorites
Unwinding Tension from Body
Unwinding Tension from Body
This guided meditation invites the listener to "unwind" and let go of tension throughout the body as a way to calm the mind.
7 mins
49 Favorites
Preparing for Bedtime
Preparing for Bedtime
This guided meditation is designed to help the listener prepare for bedtime by reviewing the day and leaving it to the side.  The body is invited to let go and relax, preparing for a deep sleep.
7 mins
100+ Favorites
Drift Off to Sleep
Drift Off to Sleep
This guided meditation invites the listener to drift off to sleep using simple techniques to quiet the mind and relax the body.
7 mins
100+ Favorites
Float Off to Sleep
Float Off to Sleep
This guided meditation prepares the listener for sleep by calming the nervous system and using the imagery of a cloud to float off to sleep.
7 mins
100+ Favorites
Body Scan Head Down
Body Scan Head Down
This guided body scan, invites the listener to focus in on bodily sensations, as a way of calming the nervous system and mind, and focusing on whats happening in the present.
11 min
35 Favorites
Body Scan
Body Scan
This guided body scan, invites the listener to focus in on bodily sensations, as a way of calming the nervous system and mind, and focusing on whats happening in the present.
11 min
27 Favorites
Body Scan - Feet Up
Body Scan - Feet Up
This guided body scan, invites the listener to focus in on bodily sensations, as a way of calming the nervous system and mind, and focusing on whats happening in the present.
11 min
44 Favorites
Wise Self Visualization
Wise Self Visualization
This guided meditation and visualization guides the listener through an experience of meeting and conversing with their 'wise self'.  The intention is to create a space where people can connect with their own inner wisdom and get insights or questions answered internally.
13 min
47 Favorites
Inner Retreat
Inner Retreat
This guided meditation invites the listener to access an inner retreat, a place of rest and sanctuary, that can be visited anytime, any place. This allows us to handle inner and outer stress, as we know we can always return to our true home, our inner retreat.
7 mins
29 Favorites
Preparing for the Holidays
Preparing for the Holidays
For some of us, holidays can be a stressful time. This guided meditation is designed to prepare the listener for holidays with family by imaging the holidays going in a healthy and enjoyable way.
7 mins
8 Favorites
Breath Sensing
Breath Sensing
This simple guided meditation invites the listener to sense the breath and allow the body to breathe in its own rhythm as a way of calming down, getting present and letting go of stress.
7 mins
27 Favorites
Counting Breaths
Counting Breaths
This guided meditation invites the listener to focus on counting each breath backwards from 10 to 1 as a way of focusing the mind on the breath and shifting away from any distracting thoughts or emotions.
7 mins
19 Favorites
Get Present & Be Here Now
Get Present & Be Here Now
This simple 5 minute guided meditation guides the listener to arrive in the present moment and use the mantra I Am Here Now to help cultivate focus and presence. 
7 mins
46 Favorites
Breathe into Back
Breathe into Back
This guided meditation invites the listener to focus on sensing the breath in the back, as a way of shifting ordinary ways of thinking.
3 mins
100+ Favorites
Gratitude for the Senses
Gratitude for the Senses
Its so easy to get lost in our thoughts and the stress of our lives. This guided meditation brings our attention back to the senses and invites the listener to open to gratitude.
7 mins
19 Favorites
Shifting Perception About Mood
Shifting Perception About Mood
This guided meditation invites the listener to allow feelings and mood to pass and access a sense of space and awareness.
7 mins
34 Favorites
Improve Mood
Improve Mood
This guided meditation helps the listener move through challenging feelings and mood.
7 mins
96 Favorites
Radiance Sutras
Radiance Sutras
This meditation uses Sutra 50 from the Radiance Sutras to invite the listener to open to the present moment.
3 mins
90 Favorites
Get Present
Get Present
It is so easy to get lost in the future or the past.  This guided meditation invites the listener to open into the present moment.
7 mins
29 Favorites
Intentions for the Day
Intentions for the Day
This guided meditation helps the listener set their intention for the day.
7 mins
76 Favorites
Morning Visualization
Morning Visualization
This guided meditation helps the listener set their intention for the day through visualization.  
7 mins
100+ Favorites
Creativity Meditation
Creativity Meditation
This guided meditation explores creativity and problem solving from a different perspective "I think 99 times and find nothing.  I stop thinking, swim in silence, and the truth comes to me." Albert Einstein 
7 mins
51 Favorites
Comfort the Nervous System
Comfort the Nervous System
This guided meditation is like a hug for your nervous system.
7 mins
100+ Favorites
Balls of Light Meditation
Balls of Light Meditation
This guided meditation uses a visualization to help access sensation in hands.  Using body sensing and visualiszion helps calm an overactive mind and reconnect in to the body and the present moment.
3 mins
100+ Favorites
Three Part Breath
Three Part Breath
This guided breath practice uses the three-part breath to help increase prana (energy) throughout the body and clear the mind.  Perfect to do in the morning or afternoon, when you are needing an energy boost.
7 mins
23 Favorites
Settle Racing Thoughts
Settle Racing Thoughts
This extended guided meditation helps the listener deal with racing thoughts, by redirecting attention and focusing on the breath and body.
10 min
97 Favorites
Law of Awareness
Law of Awareness
This guided meditation invites the listener to explore the Law of Awareness: Whatever we are willing to be with, we move beyond.
7 mins
50 Favorites
Body Breath Sensing
Body Breath Sensing
This guided meditation invites the listener to sense the breath throughout the body, to help improve mind-body connection, focus, calm down and connect to subtle sensation.
7 mins
18 Favorites
Shifting Perceptions About Sleep
Shifting Perceptions About Sleep
This guided meditation helps the listener shift their self-perception about sleep.
11 min
100+ Favorites
Circular Breathing Part 2
Circular Breathing Part 2
This is a guided breath practice, based on the ancient Tao teachings, that helps develop focus and circulate energy. This expands on the first part, including a visualization.
7 mins
16 Favorites
Circular Breathing Part 1
Circular Breathing Part 1
This is a guided breath practice, based on the ancient Tao teachings, that helps develop focus and circulate energy.
3 mins
100+ Favorites
Welcome What Is
Welcome What Is
We can get caught up in trying to change our internal (and external) environment, by pushing away certain feelings or sensations, or getting frustrated with sounds. But the most direct way to access a sense of peace and equanimity is to welcome our internal experiences, just as they are. This meditation invites the listener to welcome their experience, just as it is.
3 mins
100+ Favorites
Temperature: Exploring Warmth & Coolness
Temperature: Exploring Warmth & Coolness
This guided meditation invites the listener to explore sensations of temperature, as a way of shifting away from thoughts, and getting in touch with the body.
7 mins
15 Favorites
Senses: Doorways to the Present Moment
Senses: Doorways to the Present Moment
Most people get lost in thoughts, in the future or the past, and this guided meditation invites the listener to use their senses to access the present moment.
7 mins
40 Favorites
Ocean Sound for Sleep
Ocean Sound for Sleep
This guided meditation helps the listener drift into a peaceful sleep using ocean sounds.  Also included are binaural beats, that help the brain relax into a delta (slow wave) sleep.
7 mins
96 Favorites
Emotions Meditation
Emotions Meditation
This guided meditation uses a somatic-based technique to work with emotions as they arise.
7 mins
27 Favorites
Color Breathing
Color Breathing
This guided meditation uses simple imagery to help the listener access their breath using a color.
3 mins
68 Favorites
Inner Sanctuary
Inner Sanctuary
This meditation uses guided imagery to invite the listener into their own inner sanctuary of ease and wellbeing, that one can visit anytime.
3 mins
600+ Favorites
Space Between Thoughts
Space Between Thoughts
This meditation invites the listener to acknowledge thoughts, then explore the space in between thoughts.
3 mins
200+ Favorites
Zoom Out
Zoom Out
This guided meditation invites the listener to gradually zoom out to take in a global perspective.
3 mins
59 Favorites
Gratitude for Breath
Gratitude for Breath
This meditation invites the listener to bring a sense of gratitude and appreciation to the breath.
3 mins
100+ Favorites
Exhale
Exhale
This guided meditation invites the listener to focus on the breath, specifically the exhale, to settle the mind and body.
3 mins
200+ Favorites
Get Focused
Get Focused
This guided meditation uses simple focused attention exercises to invite the listener to cultivate and develop focus.
3 mins
32 Favorites
Healing Perfectionism
Healing Perfectionism
This guided meditation helps send messages to the subconscious and nervous system to overcome perfectionistic tendencies.
3 mins
100+ Favorites
Healing Meditation
Healing Meditation
This guided meditation invites the listener to direct healing to wherever it is needed most.
3 mins
100+ Favorites
Gentle Attention
Gentle Attention
This guided meditation emphases being gentle with redirecting attention.
3 mins
45 Favorites
Head Sensing
Head Sensing
This guided meditation uses focused attention on specific points throughout the head and face to improve concentration and quiet the mind.
7 mins
17 Favorites
I Am at Ease
I Am at Ease
This guided meditation helps the listener access a sense of ease.
3 mins
100+ Favorites
I Am Here Now
I Am Here Now
This guided meditation uses the mantra "I am Here Now" timed with the breath to assist the listener in getting present.
3 mins
100+ Favorites
Body Scan
Body Scan
This specific guided body scan helps improve focus, calm the mind & body, & access a deep sense of peace through focusing on the body.
7 mins
28 Favorites
Breathe in Calm
Breathe in Calm
This guided meditation uses a visualization to help the listener breathe in calm.
7 mins
47 Favorites
All Is Well
All Is Well
This guided meditation uses the mantra "all is well" to help cultivate a feeling of wellbeing and ease.
3 mins
200+ Favorites
Rest in Golden Light
Rest in Golden Light
This meditation invites the listener to image a golden light covering the body, to induce deep feelings of ease, peace and wellbeing.
3 mins
100+ Favorites
Melt the Day Away
Melt the Day Away
This guided meditation invites the listener to let go of the day and prepare the body and mind for a deep sleep.
3 mins
300+ Favorites
Body Sink into Sleep
Body Sink into Sleep
This meditation helps the body prepare for sleep by sinking into the bed.
3 mins
500+ Favorites
You Are Not Your Thoughts
You Are Not Your Thoughts
It is easy to get lost in our thoughts and become identified with our thoughts, leading to suffering.  This guided meditation invites the listener to observe thoughts, without become identified with them, and experience self as that which can observe thoughts.
3 mins
100+ Favorites
Earth and Sky
Earth and Sky
This guided meditation uses the breath to harness the energy of the earth and the sky, to create a sense of strength and balance.
3 mins
89 Favorites
Awareness of Air / Sense of Touch
Awareness of Air / Sense of Touch
This guided meditation uses the sense of touch, specifically the touch of the air on the skin, to invite the listener to get present.
3 mins
19 Favorites
Favorite Place / Sleep
Favorite Place / Sleep
This meditation uses guided imagery to invite the listener to explore and rest into their favorite place.  From here, it invites the listener to drift into a deep, restful sleep.
3 mins
300+ Favorites
Float into Sleep
Float into Sleep
This guided meditation is designed to help the listener float into a deep restful sleep.
3 mins
400+ Favorites
Alternate Nostril Breathing
Alternate Nostril Breathing
This is a breathing exercise - alternate nostril breathing - that helps improve focus, calm down, and increase alertness.  By alternating nostrils, we engage both hemispheres of the brain and increase cognitive function.
3 mins
67 Favorites
Curiosity of Breath
Curiosity of Breath
This guided meditation invites the listener to get curious about the breath, and approach sensing the breath as if it is a completely new experience.
3 mins
38 Favorites
Internal Spaciousness
Internal Spaciousness
Its easy to get caught up in feeling trapped by thoughts, feelings and circumstances.  This meditation invites the listener to access an internal sense of spaciousness and peace.
3 mins
33 Favorites
Navel Breathing
Navel Breathing
The mindfulness of breath meditation invites the listener to focus attention on the navel area.
3 mins
14 Favorites
Let Go with the Exhale
Let Go with the Exhale
The meditation uses the exhale to help the listener let go of anything that is no longer serving them.
3 mins
100+ Favorites
Breath Sensing "Inhale & Exhale"
Breath Sensing "Inhale & Exhale"
This meditation uses the simple mantra of "inhale" and "exhale" to keep attention focused on the breath.  A great technique to get present and reconnect with self throughout the day.
3 mins
100+ Favorites
Thoughts as Traffic
Thoughts as Traffic
This meditation uses a mindfulness technique of observing thoughts as traffic, to help the listener observe thoughts without interference. 
3 mins
28 Favorites
Morning Intentions
Morning Intentions
This meditation invites the listener to set their intentions for the day.
3 mins
100+ Favorites
Defusing Negative Thoughts
Defusing Negative Thoughts
This guided meditation teaches a specific technique to defuse negative, judgmental or self-critical thoughts.  
3 mins
300+ Favorites
Tree Meditation
Tree Meditation
This guided meditation uses the image of tree to invite the qualities of feeling grounded and feeling expansive into the body.
3 mins
400+ Favorites
Sky & the Weather
Sky & the Weather
Its so easy to get caught up in our thoughts and feelings.  This meditation invites the listener to observe thoughts and feelings as weather and access an innate sense of the sky - vast open spaciousness - that is unaffected by the weather below.
3 mins
200+ Favorites
Reconnect with Self
Reconnect with Self
This guided meditation invites the listener to reconnect with their body and their innate essence. 
3 mins
200+ Favorites
Morning Priming for Gratitude
Morning Priming for Gratitude
This meditation helps prime the listener for gratitude throughout the day. Priming helps the mind notice and appreciate gratitude throughout the day.
3 mins
900+ Favorites
The Practice of Not Doing
The Practice of Not Doing
This meditation invites the listener to practice the art of not doing. 
3 mins
600+ Favorites
Awareness of Breath in Nostrils
Awareness of Breath in Nostrils
The meditation uses the simple technique of sensing the breath in the nostrils to improve focus and develop mastery of attention.
3 mins
100+ Favorites
Mindfulness: Leaves on a Stream
Mindfulness: Leaves on a Stream
This guided meditation invites the listener to use the image of leaves on a stream to observe thoughts without engaging with them.  
3 mins
500+ Favorites
Affirmation: Healthy & Healed
Affirmation: Healthy & Healed
This guided meditation invites the listener to repeat the affirmation: I am Healthy & Healed.  Designed for people who either struggle with their health or want to improve their health, repeating the affirmation will help plant this into the subconscious.
3 mins
400+ Favorites
Sensing the Hands
Sensing the Hands
This meditation invites the listener to focus attention on the hands and the world of sensation that lives in our hands.  This is a way of quieting the mind, activating the relaxation response and connecting back to the body.
3 mins
63 Favorites
Sense Your Aliveness
Sense Your Aliveness
This guided meditation invites the listener to sense the feeling of aliveness and the pulse of life as it moves through the body.
3 mins
300+ Favorites
Breath as a Wave
Breath as a Wave
This guided meditation uses the image of a wave to help focus the attention on the breath.  Breath sensing is a powerful mindfulness technique to calm and center the mind and body.
3 mins
400+ Favorites
Flashlight of Attention
Flashlight of Attention
Our attention is something that scans our inner and outer environment throughout the day.  Learning to direct our attention helps us focus, shift attention, and activate the relaxation response.  Furthermore, it helps us with shifting our attention and mood when we get fixated in thought or emotion patterns.
3 mins
200+ Favorites
Working with Pain
Working with Pain
This guided meditation uses somatic techniques to work with physical pain.  These techniques help shift the perception of pain and release any secondary tension.
3 mins
100+ Favorites
Unwind Tension
Unwind Tension
We have habitual tension patterns that we hold throughout our body and this meditation helps unwind these patterns.
3 mins
99 Favorites
Resourcing Calm
Resourcing Calm
When we get stressed or anxious, the technique of resourcing is valuable.  Resourcing teaches us to find a part of the body that feels calm, that feels okay, and to use that to shift the overall mood of the body.
3 mins
100+ Favorites
Sink into Sleep
Sink into Sleep
Using breath sensing and breath counting, this guided mindfulness meditation helps the listener sink into sleep.
3 mins
300+ Favorites
Third Eye Meditation
Third Eye Meditation
This meditation uses focusing attention to explore the third eye area.  This is a way to access an innate sense of wisdom and ability to see things clearly, as they are.
3 mins | 
7 mins
61 Favorites
Rest into Sleep
Rest into Sleep
When we have difficulty falling asleep, we can create extra stress by trying to get to sleep.  This meditation invites the listener to shift the focus from getting to sleep, to just simply resting.  This takes off a layer of pressure and allows you to rest into sleep.
3 mins | 
7 mins
300+ Favorites
Sense Yourself Floating
Sense Yourself Floating
One of the most direct ways to quiet the mind and relax the body is to sense yourself floating.  This meditation uses awareness-based guidance to shift yourself into a quiet and relaxed state.
3 mins | 
7 mins
100+ Favorites
Cleanse Off the Day
Cleanse Off the Day
We can accumulate a lot over a day - thoughts, feelings, other people's energy.  This meditation helps cleanse off the day and prepare to drift into a restful sleep.
3 mins | 
7 mins
300+ Favorites
Rocks in a Jar
Rocks in a Jar
This is a story about time management and identifying priorities in life.
3 mins
800+ Favorites
Activate Relaxation
Activate Relaxation
This guided meditation uses autogenics training to help activate the relaxation response.  Through sensing the body, we are able to activate relaxation and calm.
3 mins | 
7 mins
100+ Favorites
Get Grounded
Get Grounded
It is easy to get lost in our thoughts and feel disconnected.  This meditations invites the listener to ground themselves down into the steady support of the earth.
3 mins
100+ Favorites
Rest in Your Happy Place
Rest in Your Happy Place
It is so easy to get caught up in stressful thoughts and circumstances.  This meditation uses guided visualization to help you rest in your happy place, to reset and recharge.
3 mins
300+ Favorites
I Am Enough
I Am Enough
The most important words we will ever hear are the words we say to ourselves.  This meditation is designed to shift the internal conversation to be uplifting and increase self confidence.  
3 mins
2.5k+ Favorites
Rib Cage Breath Sensing
Rib Cage Breath Sensing
Learning to focus on the breath is one of the most valuable ways of getting present and allowing thoughts, feelings and circumstances to evolve as they do.  Focusing on the breath in the rib cage is great way of getting present, accessing a quiet internal state and calming the mind,
3 mins
61 Favorites
Pre-Sleep Meditation
Pre-Sleep Meditation
This meditation prepares the body and mind to drift into a restful, rejuvenating sleep.
3 mins
2k+ Favorites
Morning Wake Up Breath
Morning Wake Up Breath
Sometimes we wake up feeling sluggish and tired, and often what is needed is some energizing deep breaths.  This meditation guides you through some gentle breathing to wake up your body, increase your energy and get you in the right state for the day.
3 mins
7.3k+ Favorites
Relax Your Eyes, Relax Your Body
Relax Your Eyes, Relax Your Body
One of the most effective ways to relax your body and your nervous system, is to work with relaxing your eyes.  Most of us hold significant tension around our eyes without even being aware of this.  So learn to work with your eyes, and activate a state of relaxation any time, anywhere.
3 mins
100+ Favorites
Loving Kindness
Loving Kindness
This loving kindness (metta) meditation will help you foster a sense of goodwill and loving kindness, and direct it towards yourself and others.
10 min
100+ Favorites
Self Forgiveness Meditation
Self Forgiveness Meditation
This meditation provides an opportunity to practice self-forgiveness and increase self-acceptance.  
10 min
100+ Favorites
Settle Thoughts
Settle Thoughts
It is easy to get caught up in our thoughts, which can lead to stress and distraction from what is important.  This guided meditation invites you to let your thoughts settle - like snow in a snow globe - and return to your innate state of clarity and calm.
10 min
100+ Favorites
Breathing Out Tension
Breathing Out Tension
We often carry habitual patterns of tension in our body throughout the day, which can inadvertently create more stress and anxiety.  This meditation helps you use your breath to release tension and stress, and unwind tension patterns from your body.
3 mins
300+ Favorites
Bed Time Prep
Bed Time Prep
An important part of sleeping well at night is winding down before we get into bed.  This meditation helps prepare you for sleep: slow down, activate the relaxation response, review your day, and practice gratitude.  Leaving you ready to get into bed and transition to a deep, restful sleep.
3 mins
2.3k+ Favorites
Activate Calm
Activate Calm
This meditation takes you through easy techniques to activate your relaxation response, leaving you feeling calm.  You can use this technique throughout the day to maintain a sense of equanimity. 
3 mins
200+ Favorites
Ease into Deep Sleep
Ease into Deep Sleep
This yoga nidra guided meditation will help you ease into sleep.  There is light background ocean sound with binaural beats, to further assist you in accessing a deep and restful sleep.
60 min
1k+ Favorites
Mini Rest
Mini Rest
It is easy to get caught up in the momentum of the day, and keep pushing through when we actually need to rest and reset.  This brief guided meditation helps reboot and reset the body and mind.
3 mins
300+ Favorites
Stress Release
Stress Release
This meditation helps you release stress and tension from your facial muscles, which in turn, helps relax your whole nervous system and mind.  
3 mins
600+ Favorites
Breath Sensing
Breath Sensing
This five minute guided meditation will help quiet your mind and settle your nervous system by paying attention to your breath. Breath sensing is an effective way to calm down and refocus, and can be used anytime, anywhere, to return to your center.
7 mins
84 Favorites
Recharge Nap
Recharge Nap
We often get caught up in the stress of daily life and our ever-growing to-do lists.  This guided meditation helps ease you into a restful nap - to unplug and reboot your mind and body - so you can return to your day refreshed.
17 min
200+ Favorites