Mindful Meditations with Dr. Rick Hanson

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...

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/wednesda...

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-...

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...

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/wednes...

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...

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/

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/

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...

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...

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, e...

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-medi...

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...

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 th...

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 medita...

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...

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 medit...

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 explo...

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...

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 th...

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...

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...

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...

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 wi...

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...