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Meditations

This library is yours to explore — browse by collection or simply scroll until you find a meditation that calls to you. Return anytime to continue your journey.

Heart Practices · 16 min

Joy And Gratitude Meditation To Awaken Your Heart

You deserve 16 minutes for a body scan and gratitude practice designed to steady the mind and cultivate joy. Together, we'll explore this not as chasing or grasping onto positive feelings, but as an invitation — a gentle opening to savor the beauty of life happening in and around you, by grounding into feelings of well-being and gratitude. There are so many benefits to awakening our joy, including more clarity, creativity, and compassion — plus more positive health outcomes, too. And the best part is the ripple effect: this isn't just about you. In big and small ways, the joy you feel inspires all those around you to blossom, too.

16 min

Foundations · 8 min

The Power of a Simple Pause

You're just 8 minutes away from stepping out of the busyness of daily life and into a calmer, more settled nervous system. I'll guide you through the 4 P's — Pause, Presence, Proceed with Purpose — a simple, powerful practice for everyday mindfulness and emotional regulation. Whether you're feeling overwhelmed, scattered, or simply in need of a reset, this meditation offers a kind and accessible way to recenter. No effort required — just space to breathe, soften, and come home to yourself.

8 min

Heart Practices · 15 min

Metta Loving Kindness

A practice that's endured for thousands of years — for good reason. In 15 minutes, I'll guide you through Metta — a Pali word often translated as "loving-kindness," and one of the most direct ways to deepen compassion for yourself and the world around you. The science is fascinating: research has shown Metta practice can activate the brain's reward centers, releasing dopamine and other feel-good chemicals that leave us happier and more connected — even in people meditating for the very first time. If you're looking for a meditation to nurture and awaken your heart, this one is a variation on a tried and true classic.

15 min

Navigating Emotions · 20

20 min RAIN Meditation to Work with Fear, Anxiety, Anger and Stress

Take 20 minutes, and I'll guide you through RAIN to sort through feelings like fear, anger, anxiety, sadness, shame, or stress — a go-to practice for opening your heart when you're feeling stuck or overwhelmed. Step by step, we'll move through Recognize, Allow, Investigate, and Nurture — exploring your inner landscape and processing your emotions by recognizing what's happening in your body, allowing whatever's here to be seen and felt, and nurturing it all with kind attention. Gratitude to my beloved teacher, Tara Brach, for introducing me to this practice.