Welcome Now Mindfulness Podcast

A 12-minute radical self-acceptance meditation.

A guided 9 minute progressive muscle relaxation.

A 10-minute mindfulness of the breath meditation.

A 10-minute guided meditation that focuses on your breath and body.

This meditation script is used under a Creative Commons license from the UCLA Semel Institute Mindful Awareness Research Center. Use of this script does not imply endorsement by the UC Regents. More scripts and recordings can be found at: https://www.uclahealth.org/programs/uclamindful/free-guided-meditations/guided-meditations

This is one of my favorite grounding exercises. It encourages us to use our senses to tune into the moment. If you are listening on headphones, you may need to remove one of them for the hearing step in the technique.

Follow along as we take five deep breaths to ground ourselves in this moment.