Mindful Meditations with Dr. Rick Hanson

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://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-joy-in-not-knowing/

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.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-respecting-and-relieving-suffering/

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 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-power-of-appreciation-and-how-to-get-more-of-it-from-others/

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 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-seductions-of-healthy-desires/

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 now.

There’s real nourishment in this. A quiet, spacious presence. A warm heart. And a little 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 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-calm-the-biological-machinery-of-stress-and-suffering/

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 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-key-steps-in-your-personal-growth-journey/

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 you’d like to explore the talk that followed this meditation, you can listen to it here: https://rickhanson.com/meditation-talk-the-quiet-strength-you-already-have-inside/

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 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-four-ways-to-deal-with-lifes-challenges-without-suffering-them/

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 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-engaged-buddhism-including-today/

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 strong, steady, and deeply healing.

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-turn-a-corner-for-the-better/