Mindfulness Meditation: How to Do It
Mindfulness meditation practice couldn't be simpler: take a good seat, pay attention to the breath, and when your attention wanders, return.
guided meditation
At the outset, it helps to set an amount of time you’re going to “practice” for. Otherwise, you may obsess about deciding when to stop. If you’re just beginning, it can help to choose a short time, such as five or ten minutes. Eventually, you can build up to twice as long, then maybe up to 45 minutes or an hour. Use a kitchen timer or the timer on your phone. Many people do a session in the morning and in the evening, or one or the other. If you feel your life is busy and you have little time, doing some is better than doing none. When you get a little space and time, you can do a bit more. You can follow <anchor>guided meditation</anchor> to easily focus
Guided Meditations - Mindful
Guided Meditations - Mindful

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# Guided Meditations

Explore Mindful.org's Guided Meditations category for a selection of audio and video sessions led by mindfulness experts. These guided experiences offer step-by-step instructions and support, perfect for both beginners and seasoned practitioners looking to deepen their practice. Engage with a range of topics and techniques designed to promote relaxation, focus, and a deeper connection to the present moment, all at your own pace and in the comfort of your space.

## Category: Guided Meditations

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[![woman on yoga mat. 11-minute breathing practice](https://www.mindful.org/content/uploads/yoga-2.png)](https://www.mindful.org/12-minute-breathing-practice-for-awareness-sit-and-know-youre-sitting/)

Calm


## [12-Minute Breathing Practice for Awareness: Sit and Know You’re Sitting](https://www.mindful.org/12-minute-breathing-practice-for-awareness-sit-and-know-youre-sitting/)

Susan Kaiser-Greenland guides us through one of the oldest meditation practices called "Sit and Know You're Sitting."
[Read More![](/wp-content/themes/mindful/assets/img/arrow-right.svg)](https://www.mindful.org/12-minute-breathing-practice-for-awareness-sit-and-know-youre-sitting/)

- Susan Kaiser Greenland

[![Abdominal Breathing. Young woman practice deep breathing. Breath Awareness Exercise.](https://www.mindful.org/content/uploads/Artwork_A-Guided-Meditation-to-Encourage-Deep-Breathing.jpg)](https://www.mindful.org/a-guided-meditation-to-encourage-deep-breathing/)

Audio


## [A Guided Meditation to Encourage Deep Breathing](https://www.mindful.org/a-guided-meditation-to-encourage-deep-breathing/)

- Shamash Alidina

[![A Guided Walking Meditation to Connect with Your Senses - Woman walking in autumn forest nature path walk on trail woods background. Happy girl relaxing on active outdoor activity](https://www.mindful.org/content/uploads/mindful-walking-practice.jpg)](https://www.mindful.org/a-guided-walking-meditation-to-connect-with-your-senses/)

Audio


## [A Guided Walking Meditation to Connect With Your Senses](https://www.mindful.org/a-guided-walking-meditation-to-connect-with-your-senses/)

- Elaine Smookler

## Read more

[![Photo of a Peaceful woman leaning against a tree with her eyes closed](https://www.mindful.org/content/uploads/Georgina.png)](https://www.mindful.org/let-your-practice-guide-you-beyond-crisis-mode/)

Anxiety


## [Let Your Practice Guide You Beyond Crisis Mode](https://www.mindful.org/let-your-practice-guide-you-beyond-crisis-mode/)

While many of us lean on mindfulness to help us through times of inner and outer chaos, we can cultivate the greatest resilience through consistency in our practice, even when it doesn’t feel urgent.
[Read More![](/wp-content/themes/mindful/assets/img/arrow-right.svg)](https://www.mindful.org/let-your-practice-guide-you-beyond-crisis-mode/)

- Georgina Miranda
- July 23, 2024

[![Awaken gratitude in nature - Photo of a man in a wheelchair reaching out to touch long grass in the field he's being pushed through.](https://www.mindful.org/content/uploads/Awaken-gratitude-in-nature.png)](https://www.mindful.org/a-guided-meditation-to-awaken-the-flow-of-gratitude-in-nature/)

12 Minute Meditation


## [A Guided Meditation to Awaken the Flow of Gratitude in Nature](https://www.mindful.org/a-guided-meditation-to-awaken-the-flow-of-gratitude-in-nature/)

While moving through nature, we have the opportunity to enter a state of being, be present with all of our sensations, and awaken gratitude for the Earth that is also part of us.
[Read More![](/wp-content/themes/mindful/assets/img/arrow-right.svg)](https://www.mindful.org/a-guided-meditation-to-awaken-the-flow-of-gratitude-in-nature/)

- Georgina Miranda
- July 16, 2024

[![A Guided Meditation to Remember That We Belong to Each Other](https://www.mindful.org/content/uploads/Artwork_12MM-to-Remember-That-We-Belong-to-Each-Other.jpg)](https://www.mindful.org/a-12-minute-meditation-for-remembering-that-we-belong-to-each-other/)

Audio


## [A 12-Minute Meditation for Remembering That We Belong to Each Other](https://www.mindful.org/a-12-minute-meditation-for-remembering-that-we-belong-to-each-other/)

Ruth King guides us in a practice to explore the truth of our interconnectedness.
[Read More![](/wp-content/themes/mindful/assets/img/arrow-right.svg)](https://www.mindful.org/a-12-minute-meditation-for-remembering-that-we-belong-to-each-other/)

- Ruth King
- July 11, 2024

[![Young pretty healthy mindful woman wearing headphones listening calming music audio podcast sitting on floor at home doing yoga meditation relaxing exercise for mental balance feeling peace of mind.](https://www.mindful.org/content/uploads/Stock-Image_12MM-for-Working-with-Shame.jpg)](https://www.mindful.org/a-12-minute-meditation-for-working-with-shame/)

12 Minute Meditation


## [A 12-Minute Meditation for Working with Shame](https://www.mindful.org/a-12-minute-meditation-for-working-with-shame/)

The foundation of racial healing is emotional work. In this meditation, Tovi Scruggs-Hussein guides us through a meditation to sit with and invite healing from shame.
[Read More![](/wp-content/themes/mindful/assets/img/arrow-right.svg)](https://www.mindful.org/a-12-minute-meditation-for-working-with-shame/)

- Tovi Scruggs-Hussein
- July 2, 2024

[![Black woman pulls a rope against team of white people. Stop racism in business concept vector illustration. Black lives matter. Fight for the rights, race and gender equality. Tug of war](https://www.mindful.org/content/uploads/Artwork_Why-Aggressions-Are-Not-Micro-and-How-to-Avoid-Them.jpg)](https://www.mindful.org/why-aggressions-are-not-micro-and-how-to-avoid-them/)

Anxiety


## [Why Aggressions Are Not Micro and How to Avoid Them](https://www.mindful.org/why-aggressions-are-not-micro-and-how-to-avoid-them/)

“Microaggressions” can have a massive impact on those on the receiving end. Learning how to interrupt them from a lens of openness and curiosity for ourselves and others can help us work toward more compassionate schools, workplaces, and communities.
[Read More![](/wp-content/themes/mindful/assets/img/arrow-right.svg)](https://www.mindful.org/why-aggressions-are-not-micro-and-how-to-avoid-them/)

- Tovi Scruggs-Hussein
- July 2, 2024

[![trauma-informed meditation](https://www.mindful.org/content/uploads/A-Trauma-Informed-Meditation-to-Uncover-the-Potential-for-Healing.png)](https://www.mindful.org/a-trauma-informed-meditation-to-uncover-the-potential-for-healing/)

Anxiety


## [A Trauma-Informed Meditation to Uncover the Potential for Healing](https://www.mindful.org/a-trauma-informed-meditation-to-uncover-the-potential-for-healing/)

MBSR teacher John Taylor offers a five-step meditation for finding a greater sense of peace and freedom after trauma.
[Read More![](/wp-content/themes/mindful/assets/img/arrow-right.svg)](https://www.mindful.org/a-trauma-informed-meditation-to-uncover-the-potential-for-healing/)

- John Taylor
- June 24, 2024

[![A 15-minute equanimity meditation to cultivate equanimity -Young woman standing with closed eyes](https://www.mindful.org/content/uploads/Guided-meditation-for-cultivating-equanimity.jpg)](https://www.mindful.org/a-15-minute-meditation-to-cultivate-equanimity/)

Anxiety


## [A 15-Minute Meditation to Cultivate Equanimity](https://www.mindful.org/a-15-minute-meditation-to-cultivate-equanimity/)

Diana Winston leads a guided practice to find even-mindedness and balance in uncertain times.
[Read More![](/wp-content/themes/mindful/assets/img/arrow-right.svg)](https://www.mindful.org/a-15-minute-meditation-to-cultivate-equanimity/)

- Diana Winston
- June 12, 2024

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