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://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-stop-ruminating/