Mindful Meditations with Dr. Rick Hanson
Led by psychologist and best-selling author Dr. Rick Hanson, these meditations provide a down-to-earth way to develop greater resilience, compassion, and happiness. More at rickhanson.com
Episodes
Rest in the Enoughness of Now
In this meditation, I’ll guide you to become grounded in your body, release needless anxiety and striving, and rest in the peaceful sense that what you’re receiving in this moment is already enough.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided med
Establishing Posture, Simply Being
In this meditation, I’ll guide you into a grounded, open sense of presence, where you can let go of striving, rest in simply being, and feel that you—and this moment—are already enough.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to se
Enjoying the Present
In this gentle meditation, we’ll practice letting go of striving and returning to the simple peace of being. As we settle into the body, the breath, and the heart, we’ll explore the quiet freedom of “arriving… enough”—resting in the present without needing to become anything more.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanso
3 Embodied Steps to Inner Peace
This guided meditation moves from grounding in the body and releasing anxiety into opening the heart to kindness, compassion, and love. It invites you to relax effort and rest in the simple experience of breathing, awareness, and the innate goodness and lovingness already within you.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickha
Finding Contentment in the Present
In this meditation, I invited us to settle into the breath and discover the quiet well-being of contentment. Together, we explored what it feels like to let go of striving and rest, if only for a few moments, in the simple fullness of the present experience.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditat
Letting Go of Fear, and Resting in Peaceful Confidence
You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to explore the talk that followed this meditation, you can listen to it here: https://rickhanson.com/meditation-talk-letting-go-of-fear-and-res
Three Breaths to Rest in Love
You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to explore the talk that followed this meditation, you can listen to it here: https://rickhanson.com/talk-meditation-the-sweet-power-of-kindnes
Resting in Gladness, Rapture, Tranquility, and Happiness
In this meditation, I invite you to set aside the concerns of the day and explore four nourishing states of mind: gladness, rapture, tranquility, and contentment. Together, we’ll discover how simple moments of joy and peacefulness can become lasting inner resources.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday
Resting in Openness, Lovingness, Peacefulness
You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to explore the talk that followed this meditation, you can listen to it here: https://rickhanson.com/meditation-talk-the-good-news-thats-still-
Peaceful Stillness
If you’re feeling stressed, caught up in striving, or carrying more than you need to, this meditation offers a chance to simply let go. Together we’ll rest in the enoughness of the present moment, soften the drive to become or achieve, and reconnect with a quiet sense of contentment, openness, and ease.You’re welcome to join me live each week for these meditations — free for everyone — by signing
Three Kinds of Calm
This meditation guides you through three stages of calm: warm heartedness, contentment, and peace. It begins by settling into the body and breath, then opens into feelings of kindness and connection, and finally into a quiet sense of being already okay in the present.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesd
A Spacious Open Heart
You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to explore the talk that followed this meditation, you can listen to it here: https://rickhanson.com/talk-meditation-keys-to-personal-and-globa
How to Let Go
You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to explore the talk that followed this meditation, you can listen to it here: https://rickhanson.com/meditation-talk-how-to-let-go/
How to Be Calmer . . . Now
You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to explore the talk that followed this meditation, you can listen to it here: https://rickhanson.com/meditation-talk-how-to-be-calmer-now/
The Wise Effort of Letting Go of Self
You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to explore the talk that followed this meditation, you can listen to it here: https://rickhanson.com/meditation-talk-the-wise-effort-of-letting
Equanimity: Inner Freedom with a Heart as Wide as the World
You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to explore the talk that followed this meditation, you can listen to it here: https://rickhanson.com/meditation-talk-equanimity-inner-freedom-w
Cultivating a Mind Without Fear
It’s easy to feel on edge these days—caught in a low hum of anxiety, tension in the body, and a mind that won’t quite settle.In this gentle meditation, I guide you in coming home to yourself—settling into the body, resting in the breath, and gradually releasing layers of uneasiness. As you follow the rhythm of breathing, you’ll explore a deeper place inside that is already steady, already okay, ev
Abiding as Awareness, Lovingness, Vastness
If you often feel tense, contracted, or caught in your thoughts, this meditation helps you relax the body, steady the mind, and reconnect with a deeper sense of openness and ease. Over time, it supports a shift into a more spacious, less reactive way of being.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-medit
Enjoying Being, Releasing Becoming
When your mind won’t slow down—when you’re stuck in overthinking, bracing for what might go wrong, or feeling like you always need to do more—this meditation helps you step out of that loop and come back to a sense of safety and enoughness right now. Gently settling the body and mind, you’ll practice letting go of control, releasing subtle anxiety, and resting in the simple, steady experience of b
Stabilizing Open Presence
A gentle meditation for settling into the present moment, releasing effort and pressure, and resting in a natural sense of open, spacious awareness that is already here within you.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the
5 Ways to Steady the Mind
A gentle, brain-based meditation for cultivating steady presence—helping you stay grounded in awareness, anchored in the breath and heart, and less carried away by passing thoughts and feelings.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditat
In the Enoughness of the Present
When the mind is restless, leaning into the future or caught in subtle striving, it can feel like something is always missing. In this meditation, we gently come home to the breath and the body, letting go of effort, settling into a growing sense of enough-ness, and discovering a peaceful, spacious way of simply being—right here, already complete.You’re welcome to join me live each week for these
Absorption into Tranquility
In this meditation, you’re invited to gently settle your attention into feelings of peace and open-heartedness. As the mind grows more concentrated, these qualities can gradually expand, pervading the body and filling awareness with a quiet sense of ease. Resting in this open, peaceful presence, you allow calm and warmth to deepen naturally.You’re welcome to join me live each week for these medita
Resting in the Heart while Letting Go
A gentle meditation inviting you to rest in the heart, soften into trust, and practice letting go into the natural flow of experience.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to explor
You Are Whole and Complete, and There Is Nothing to Add
When life pulls you in many directions, it’s easy to stay tense or distracted, never quite at ease in your own being. This meditation invites you to settle where you are, release what’s not needed, and rest your attention on something steady—like the breath, a kind feeling, or simple presence itself. As you soften and widen awareness, the sense of separateness begins to dissolve, revealing a peace
What Matters, and What Doesn’t
This meditation is a journey from the "trance of knowing"—that tight, anxious habit of trying to figure everything out—into the liberating space of presence.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the
Steadying Your Mind and Quieting It
When you’ve been bracing against stress, holding tension in your body, or feeling like you always have to stay on guard, it can be hard to truly relax or feel safe inside yourself. This meditation helps you gently lower your defenses by recognizing that you’re okay in this moment, softening the body, and allowing the mind to settle into a sense of openness and ease. As you rest in spacious awarene
Sensing into Stillness
Many of us move through our days with a background sense of tension—bracing against uncertainty, aging, illness, or what might be coming next. This guided meditation offers a chance to pause that effort. You’re invited to settle into stillness, sense the quiet beneath mental activity, and recognize moments of peace and contentment that are already present. As the mind softens, identity can gently
Feeling Grounded, Peaceful, and Openhearted
When you’re feeling triggered, reactive, or on edge, this guided meditation helps you settle the nervous system and come back to a sense of basic okay-ness. We ground in the body, soothe the “soft animal” within, and gently quiet mental chatter through breath and sensation. From there, we use awareness to open to the heart, allowing kindness and calm to replace bracing and defensiveness—so experie
In the Quiet That Opens into Everything
A gentle meditation to soften the edges of the self and rest in a sense of shared being. You’re invited to let go of differences, feel yourself being breathed by life, and settle into a quiet, spacious belonging.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start wit
Mindfulness of Breathing – the Buddha’s Foundation Instructions
This gentle, step-by-step meditation invites you to “come home” to yourself through mindful breathing and whole-body awareness. Guided by the Buddha’s original teachings—adapted with care and flexibility—it helps you settle the body, quiet the mind, and open into a deep sense of calm, presence, and peaceful joy, using the breath or any anchor that feels safe and supportive for you.You’re welcome t
Simply Being
A gentle, spacious meditation for those moments when striving gets exhausting. Together we explore who you are when you’re not going anywhere or trying to fix anything—resting in open-hearted presence, a sense of vastness, and the simple relief of coming home to being, with plenty of quiet to let the experience deepen.You’re welcome to join me live each week for these meditations — free for everyo
Resting in Stable Presence
It's normal to feel overwhelmed by the chaos of modern life, and it's hard to have a steady mind when we're distracted, stressed, rattled, or ruminating about the things we feel threatened about or resentful of.This meditation invites you to settle the body, quiet the mind, and rest in a peaceful, contented awareness—stable like a mountain and open like the sky.You’re welcome to joi
Resting in Deep Peace
This meditation invites you to settle into a comfortable, kind presence with your body and breath, easing around tension and quieting inner speech so you can rest in simple, open awareness. You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation
Resting in Open Awareness
This meditation is an invitation to come home — to step out of busyness, worry, and striving, and rest in the present moment. Through open awareness, you’ll soften around thoughts and sensations, widen attention, and settle into a deep sense of ease, spaciousness, and simply being, with nothing to fix or manage.You’re welcome to join me live each week for these meditations — free for everyone — by
Resting in the Sense of Your Innate Goodness
When your mind feels busy, self-critical, or weighed down by worry, pain, or unrealistic expectations, it can help to settle the nervous system and come home to your body – which this meditation is designed to do. Through gentle awareness and self-compassion, you’re invited to lay down inner pressure and reconnect with a felt sense of steadiness, kindness, and your own innate goodness.You’re welco
Feeling Already Supported
When life feels unsteady — when anxiety pulls you into the future, when you feel unsupported, or when you’re carrying everything on your own shoulders — it becomes hard to recognize the real stability that’s already here for you. This meditation gently helps you shift out of worry and into the lived, felt experience of being supported: by your breath, your body, the objects around you, and the wid
4 Steps to Inner Peace
If you’ve been feeling tense, fearful, or disconnected from yourself, this practice guides you back into a grounded, calm, openhearted state, so you can rest in your own being with less anxiety and more peace.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a
Feeling Grounded, Loving, and at Peace
If you often feel tense, unsettled, or caught in old patterns of fear, this practice helps you come home to your body, soften anxiety at its roots, and reconnect with your natural steadiness and kindness. We’ll move gently through grounding, releasing fear, and opening the heart so you can rest more fully in calm presence.You’re welcome to join me live each week for these meditations — free for ev
Marinating in a Warm Heart
In this heart-centered meditation, I gently guide you to settle into your body, find your place, and rest in the simple rhythm of your breath. As attention gathers in the chest, you explore a steady concentration on breathing in the heart area—then gradually infuse it with warm-heartedness, kindness, and loving presence. The practice invites you to soften, receive the breath rather than chase it,
Becoming Absorbed in Peaceful Open Presence
When the mind won’t settle — when thoughts spin, tension lingers, or self-criticism keeps you restless — it’s hard to find any real peace. This meditation invites you to gently let go of everything that isn’t calm, open, and present, and to rest more and more fully in the simplicity of peaceful awareness itself. Over time, the noise quiets, and what remains is a steady, grounded presence you can r
Calm and Openhearted
When life feels busy or your mind won’t settle, it’s easy to lose touch with the simple goodness already inside you. This guided meditation helps you release tension, rest in calm awareness, and open your heart with kindness and compassion. Over time, it’s a gentle way to come home to yourself — peaceful, present, and already enough.You’re welcome to join me live each week for these meditations —
Patiently Being
A lot of life - and meditation - involves being patient. In this guided meditation, we focus on allowing thoughts and events to come and go without grasping or clinging... but just being, patiently.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided med
A Meditation to Release Needless Anxiety
To help ease and release anxiety, we can focus on feeling undisturbed, undefended, and uncontracted in the moment — which is what this guided meditation will help you to do.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone f
Embodied Uplifting into Vastness
In this meditation, we rest in the simple miracle of breathing — feeling supported by the body, the air, and the many forces that sustain life. As awareness moves through the belly, diaphragm, and heart, we open to steadiness, peace, and compassion. Gradually, this presence expands into the whole body — and into a felt sense of our own basic goodness and higher purpose. A gentle practice for retur
Resting in the Stillness Underneath Stress
In today’s world, our minds race ahead while our bodies strain under stress, anxiety, and worry. This meditation is about coming home—finding relief from rumination, softening defendedness in the body, and resting in the deep reassurance that, right now, you are basically all right. Even with pain, sadness, or uncertainty, you can return to a simple, peaceful sense of being—your true home in the p
What to Do When You Get Triggered
In this meditation, I guide you to settle into awareness of the body and breath, nurturing spaciousness and warm-hearted presence as a foundation for later exploring what to do when feeling triggered. I also encourage you to let go of tension and striving, so you can rest in the present moment and develop qualities that will support you when challenges arise.You’re welcome to join me live each wee
Resting in Opening
This meditation will help you steady the mind like a candle in a windless place—calm, present, and undisturbed.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to explore the talk that followe
Relaxing the Body, Releasing the Mind
Find a calm center within. In this guided meditation, explore peace, vastness, and stillness—not as ideas, but as living qualities you can rest in.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d l
Resting in Innate Wellbeing
So often we meditate to “get” somewhere — to reach a better state of mind. But in this guided meditation, you’ll simply rest in what’s already here: your natural, undisturbed well-being.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to s
Calm and Kind
When life feels scattered or tense, it’s powerful to return to simple grounding and heartfelt presence. In this meditation, you’ll settle into your body, release unnecessary anxiety, and open to calm strength and a sense of being safe in the here and now. From this steady foundation, you’ll soften into feelings of warmth, caring, and being cared for—allowing them to ripple through you and sink in
Deep Calm
When your mind is racing or your body feels tense, it’s a sign your nervous system needs a reset. In this meditation, we’ll explore how simple awareness and gentle letting go can ease stress, calm your body, and help you return to a more balanced, peaceful state.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-me
Releasing Anxiety, Feeling Alright Right Now
When life feels uncertain and your body is holding onto tension, it’s easy to get swept up in worry and lose touch with any real sense of calm. In this meditation, I’ll guide you toward settling into your body, easing out of unnecessary anxiety, and finding a deep, reassuring sense that—at least in this moment—you’re basically all right.You’re welcome to join me live each week for these meditation
A Stable Warmhearted Presence
When your mind is scattered, your heart feels heavy, or you’re just worn down by it all—this meditation offers a way to come back to yourself. Through the breath and body, we’ll gently settle into presence, soften the inner pressure, and rest in the deep refuge of your own loving heart.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://ric
Feeling Alive, Safe, and Warmhearted
When life feels overwhelming or you’re caught in tension, this meditation helps you come back to a sense of safety and ease in your body. We’ll gently explore how to settle your mind, soften around pain or anxiety, and open the heart—without forcing anything or needing to fix it.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson
Enjoying Your Meditations
In this guided meditation, we explore the practice of appreciating what’s enjoyable, meaningful, or simply good in the moment. Let yourself settle, open, and receive.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the
Settle In, Open Out: A Guided Meditation for Presence and Peace
In this short guided meditation, I’ll help you settle into a sense of ease and openness—calm and spacious, yet deeply present. Over time, this natural resting state becomes more familiar and accessible, even in the middle of a busy or challenging day. I invite you to slow down, come home to yourself, and let well-being grow from the inside out.You’re welcome to join me live each week for these med
Resting in Peaceful Presence
When your mind is busy, your heart is tired, and you feel like you're chasing something you can’t quite catch—this meditation is a place to rest.We’ll gently settle into the present moment, not with pressure or perfection, but with a soft and kind intention. You’ll be invited to experience what it’s like to simply be: not fixing, not striving, not becoming—just resting in the enoughness of no
The Happiness in Coming to Rest
In this guided meditation, we gently settle the body, quiet the mind, and rest in simple being. As we let go of striving and doing, we explore what it's like to be at peace—just as we are.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditati
Resting Presently at Peace
When life feels rushed, scattered, or overwhelming, this meditation helps you come home to yourself—grounded, open, and supported by the present moment.You’re welcome to join me live each week for these meditations — free for everyone — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If yo
Resting in the Present, Content and at Peace
When life feels overwhelming, your mind scattered, and peace out of reach, it's easy to get swept up in anxiety or striving. In this gentle meditation, I guide you to rest in the present moment—settling into a sense of calm, wholeness, and simple contentment. It’s a chance to step off the treadmill and come home to yourself, just as you are.You’re welcome to join me live each week for these m
Peacefulness, Love, and Contentment
This is a 3-step meditation that follows the natural structure of our nervous system—moving from a grounded sense of safety, to heartfelt connection, and finally to a deep feeling of contentment. These are the basic needs of all human beings, and by taking care of them inside yourself, you start to feel more whole, more present, and more able to handle life—without being so rattled by it.You’re we
Centering in the Heart
Sometimes life wears us down — we get stressed, reactive, disconnected from our own hearts. In this week's meditation, I’ll guide you in coming back to a place of simple kindness, stable presence, and your own natural goodness.If you ever feel overwhelmed, guarded, or just tired of carrying so much, this practice can help you find your footing again — and open your heart in a way that’s stron
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