Free Audio Resources for Mindfulness Meditation

Free guided meditation to help take you further into your mindfulness meditation practice.

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Interested in mindfulness, but not sure where to start? There are many meditation apps, audiobooks, and programs available to you — before you get lost in the pile of choices, explore these three basic mindfulness meditations.

Mindfulness Meditation

To start, explore these awareness of breath meditation practices:

5-Minute Breathing Meditation

  • 5:00

A basic meditation that focuses on following the breath to cultivate mindful awareness, by Diana Winston.

11-Minute Awareness of Breath Practice

  • 11:46

An awareness of breath practice, from Susan Kaiser Greenland, that centers on one of the basics of mindfulness: how to sit and know you’re sitting.

20-Minute Breathscape Practice

  • 20:00

A breathing practice from Jon Kabat-Zinn to tap into your capacity to be in touch with your experience, and to be awake and aware with no agenda other than to be awake and aware.

Once you’re familiar with how to work with your breath as an anchor for your attention, try branching out into practices for the body, loving-kindness, working with sounds, and longer meditation practices aimed at working with difficult emotions like anxiety.

Below is a list of other online resources offering guided meditations. 

more mindful audio

  • Free guided meditations from UCLA
    Each week has a different theme, and usually includes some introductory comments, a guided meditation, some silent practice time, and closing comments. Presented by the UCLA Mindful Awareness Research Center.
  • UCSD Center for Mindfulness
    Guided audio files for practicing Mindfulness-Based Stress Reduction (MBSR) from the UC San Diego Center for Mindfulness.
  • Basic meditation with Tara Brach
    Free meditations that you can stream or download.
  • Contemplative Mind in Society
    Guided practices from Mirabai Bush, the center’s director, Diana Winston from UCLA’s Mindfulness Awareness Research Center, and Arthur Zajonc, president of the Mind & Life Institute.
  • Insight Meditation Society 
    Selected talks, podcasts, and audio streams, including various lengths of guided meditation.

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A Guided Meditation for Patience and Resolve - Young Black man listening to a guided meditation with white headphones
Guided Meditations

A 15-Minute Meditation for Patience and Resolve 

Developing a sense of equanimity is difficult—even in the best of times. This guided meditation from Mark Bertin offers a quiet moment to be patient with ourselves as we navigate discomfort and uncertainty together. Read More 

  • Mark Bertin
  • March 3, 2024