In this guided meditation, Rick Hanson invites you to steady your attention, quiet your mind, and settle into a deeper sense of wholeness. Through mindful breathing, letting go of striving, and resting in spacious awareness, you’ll explore what it’s like to feel peaceful, content, and unified — just as you 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 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-how-to-heal-the-emotional-baggage-youve-been-carrying/

This meditation guides you to give yourself the gift of simply being present. Using the breath or another chosen anchor, you are invited to let thoughts, emotions, physical sensations, and everyday concerns move through awareness without needing to fix, resist, or follow them.

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-rest-in-peacefulness-contentment-and-love/

This meditation invites you to settle into your body and the present moment, using the breath as a steady anchor. As thoughts, feelings, and sounds move through awareness, you are encouraged to let them come and go without resistance or getting pulled into them, returning again and again to an embodied sense of ease.

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-disentangle-yourself-in-challenging-relationships/

Settle into a sense of calm strength and open-hearted presence, grounded in the safety of this moment. This meditation helps you soften unnecessary guarding, rest in what is strong and steady within you, and open to the world around you with greater peacefulness and ease.

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-how-to-use-anxiety-and-not-be-used-by-it/

Settle into a sense of being already full and whole, resting in the spaciousness of awareness so you can meet whatever comes with greater steadiness, openness, and 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-5-ways-to-take-things-less-personally/

In this meditation, we’ll settle into the body, find a steadier ground beneath fear and anxiety, and get a felt sense of the courage, open-heartedness, and basic goodness that are already here inside 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 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-why-its-so-hard-to-set-and-keep-healthy-boundaries/

This meditation invites you to rest in a grounded sense of self, cultivating the inner calm, compassion, and clarity needed to stay connected with others while honoring your own healthy boundaries.

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-why-good-boundaries-make-better-relationships/

In this meditation, guest teacher Melvin McLeod and Rick invite you to slow down, settle the mind, and gently notice your experience as it is, cultivating the insight, self-compassion, and inner steadiness that can help ease suffering and support greater 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 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-insight-the-power-of-seeing-reality-clearly/