Guided Meditations
Some people find it helpful to use guided meditations when starting a meditation practice. You’re welcome to explore the guided meditations provided below.
The following guided meditation recordings are generously provided by Mindfulness Institute for Emerging Adults (MIEA). Each session is led by Dr. Holly Rogers, offering thoughtful guidance to support your mindfulness practice.
Belly Breathing Meditation
This is a great practice when you need to quiet your mind. It calms and reduces anxiety, in part because it activates the parasympathetic nervous system.
Dynamic Breathing Meditation
This active technique can reduce fatigue and increase alertness, acting as a natural energy booster.
Body Scan Meditation
This is a good beginning meditation to use body sensations as anchors for awareness.
Walking Meditation
This is a great meditation if you are either too restless or too sleepy to do sitting meditation.
Gatha Meditation
In this meditation practice you will use short, rhythmic verses to anchor the mind in the present moment during daily activities.
Labeling Thoughts Meditation
This meditation helps manage thoughts that are fueled by strong feelings.
Eating Meditation
This meditation helps you tune into your body’s signals and makes eating a more satisfying, less automatic experience.
Labeling Feelings Meditation
This is a technique for working with a busy mind.
Guided Imagery Meditation
Guided imagery is a technique for calming anxiety and reducing tension.
Loving Kindness Mediation
This is a meditation to help develop an attitude of unconditional love, compassion, and warmth towards yourself and others. It can assist in reducing self-criticism.