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
50 episodes
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. I...
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. I...
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. I...
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,...
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 reacti...
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 righ...
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 medita...
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 fo...
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 sen...
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 sen...
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 h...
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—li...
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 everyo...
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 recogni...
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,...
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...
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...
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 ...
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...
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 yo...
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 f...
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...
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 s...