Guided Meditations

For an introduction to mindfulness meditation that you can practice on your own, download the UCLA Mindful App (iTunes Google Play), stream, or download the guided meditations below. Recorded by UCLA MARC's Director of Mindfulness Education, Diana Winston.

For a more in-depth class experience, see our 6-week classes»

Download the UCLA Mindful App (iTunes Google Play)

To stream: click the "Play" button

To download: right click the "Play" button and then click "Save Link As"
 

**If viewing guided meditations on smart device, scroll across table to view "play" and "transcript" buttons for each meditation, use "desktop view",  or use our app UCLA Mindful.

Meditation translations were made possible by the Center for Health Services and Society, Jane and Terry Semel Institute for Neuroscience and Human Behavior in collaboration with Together-for-Wellness, a resource-rich website that is part of the CalHOPE initiative funded by FEMA.

English meditation and original content by MARC's Director for Mindfulness Education, Diana Winston; Armenian translations by Helen Setyan; Cantonese translations by Lifen Chen; Farsi translations by Mitra Manesh; Filipino translations by Imee Contreras; French translations by Maïté Paillet van LohuizenHindi translations by Manish Bansal;  Japanese translations by Noriko Uchida; Korean translations by Jooli Park; Mandarin Chinese translations by Jingjing Zhu Ph.D; Russian translations by Inguna Reinfelde; Spanish translations by Eric Lopez Ph.D.; Vietnamese translations by Vy V. Le.; American Sign Language by Rachel Postovoit.

“Mindful Meditations” created by Diana Winston and others (see above) for the UCLA Mindful Awareness Research Center (MARC), ©2011- 2024 The Regents of the University of California (The UC Regents).

Mindful Meditations are licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

  • NonCommercial — You may not use the material for commercial purposes.
  • NoDerivatives — If you remix, transform, or build upon the material, you may not distribute the modified material.
  • No additional restrictions — You may not apply legal terms or technological measures that legally restrict others from doing anything the license permits.
  • Attribution — You must give appropriate credit, provide a link to the license, and indicate if changes were made. You may do so in any reasonable manner, but not in any way that suggests the licensor (The UC Regents) endorses you or your use.
ENGLISH:Play AudioEnglish Text
Breathing Meditation (5 mins)PlayTranscript
Breath, Sound, Body Meditation (12 mins)PlayTranscript
Complete Meditation Instructions (19 mins)PlayTranscript
Meditation for Working with Difficulties (7 mins)PlayTranscript
Loving Kindness Meditation (9 mins)PlayTranscript
Body and Sound Meditation (3 mins)PlayTranscript
Short Body Scan (3 mins)PlayTranscript
Body Scan for Sleep (13 mins)PlayTranscript

ARABIC:Play AudioArabic Text
Short Body ScanPlayTranscript
Breath, Sound, Body MeditationPlayTranscript
Breathing Meditation PlayTranscript
Complete Meditation InstructionsPlayTranscript
Loving Kindness MeditationPlayTranscript
Meditation for Working with Difficulties PlayTranscript

ARMENIAN:Play AudioArmenian Text
Short Body ScanPlayTranscript
Breath, Sound, Body MeditationPlayTranscript
Breathing Meditation PlayTranscript
Complete Meditation InstructionsPlayTranscript
Loving Kindness MeditationPlayTranscript
Meditation for Working with Difficulties PlayTranscript

CANTONESEPlay AudioCantonese Text
Short Body ScanPlayTranscript
Breath, Sound, Body MeditationPlayTranscript
Breathing Meditation PlayTranscript
Complete Meditation InstructionsPlayTranscript
Loving Kindness MeditationPlayTranscript
Meditation for Working with Difficulties PlayTranscript

FARSIPlay AudioFarsi Text
Short Body ScanPlayTranscript
Breath, Sound, Body MeditationPlayTranscript
Breathing Meditation PlayTranscript
Complete Meditation InstructionsPlayTranscript
Loving Kindness MeditationPlayTranscript
Meditation for Working with Difficulties PlayTranscript
FILIPINO:/ TAGALOG:Play AudioFilipino Text
Pagbubulay-bulay: Hagod sa Katawan PlayTranscript
Pagbubulay-bulay: Hininga, Tunog, Katawan PlayTranscript 
Pagbubulay-bulay: H I N G APlayTranscript
Kumpletong pagtuturo ng pagbubulay-bulayPlayTranscript
Pagbubulay-bulay: Kabutihang-loob na puspos ng pag-ibigPlayTranscript
Pagbubulay-bulay para harapin ang mahirapPlayTranscript

FRENCH/ Français:Play AudioFrench Text
Méditation de la RespirationPlayTranscript
Méditation de la Respiration, des Sons et du Corps PlayTranscript
Instructions Complètes de MéditationPlayTranscript
Méditation pour Travailler avec les DifficultéesPlayTranscript
Méditation de la BienveillancePlayTranscript
Méditation du Scan CorporelPlayTranscript

GREEK:Play AudioGreek Text
Short Body ScanPlayTranscript
Breath, Sound, Body MeditationPlayTranscript
Breathing Meditation PlayTranscript
Complete Meditation InstructionsPlayTranscript
Loving Kindness MeditationPlayTranscript
Meditation for Working with Difficulties PlayTranscript

HINDIPlay AudioHindi Text
Short Body ScanPlayTranscript
Breath, Sound, Body MeditationPlayTranscript
Breathing Meditation PlayTranscript
Complete Meditation InstructionsPlayTranscript
Loving Kindness MeditationPlayTranscript
Meditation for Working with Difficulties PlayTranscript

JAPANESE:Play AudioJapanese Text
Short Body ScanPlayTranscript
Breath, Sound, Body MeditationPlayTranscript
Breathing Meditation PlayTranscript
Complete Meditation InstructionsPlayTranscript
Loving Kindness MeditationPlayTranscript
Meditation for Working with Difficulties PlayTranscript

KOREANPlay AudioKorean Text
Short Body ScanPlayTranscript
Breath, Sound, Body MeditationPlayTranscript
Breathing Meditation PlayTranscript
Complete Meditation InstructionsPlayTranscript
Loving Kindness MeditationPlayTranscript
Meditation for Working with Difficulties PlayTranscript

MANDARINPlay AudioMandarin Text
Short Body ScanPlayTranscript
Breath, Sound, Body MeditationPlayTranscript
Breathing Meditation PlayTranscript
Complete Meditation InstructionsPlayTranscript
Loving Kindness MeditationPlayTranscript
Meditation for Working with Difficulties PlayTranscript

MIXTEC (high)/ MIXTECO (alto):Play AudioMixtec High Text
Escaneo corporal (5 mins)Na kee sa'asaa naa tsaa ni tuku
Saa naka xi?i nruu natava nruu tachi, nee mee nruu, xi saa tsaku nroo. (12 mins) Na kee sa'asaa naa tsaa ni tuku
Sa na kani ini nruu, sa tu nre?e vixi  (7 mins)Na kee sa'asaa naa tsaa ni tuku
Sa nakani ini nru (nee tu?u mee nruu) (21 mins)Na kee sa'asaa naa tsaa ni tuku
Sa naka ni inni nruu, kuu nra ini nruu xi sa kida ini nru mee nruu (20 mins)Na kee sa'asaa naa tsaa ni tuku
Saa kida choo nruu ora ntse?e yuu ta?an nruu kua’an ñuuyii ya?a  (16 mins)Na kee sa'asaa naa tsaa ni tuku
MIXTEC (low)/ MIXTECO (bajo):Play AudioMixtec High Text
Ña̱ kuu yó ña̱ ná kunta̱a̱ ini yó ña̱ kúú xíꞌin yóChika_a_ ña_ ná ntakani-n~a_Ña ti a-na
¿Na kúú ña̱ kúú xíꞌin ña̱ ntákiꞌin-ún ta̱chí-ún, xíꞌin mií-ún ra xíꞌin ña̱ xíni so̱ꞌo-ún?Chika_a_ ña_ ná ntakani-n~a_Ña ti a-na
Ña̱ kuu-yó ña̱ ná koo va̱ꞌa ini-yóChika_a_ ña_ ná ntakani-n~a_Ña ti a-na
Ntiꞌi ña̱ ntakani ini-yó xa̱ꞌá ña̱ ná koo va̱ꞌa ini-yóChika_a_ ña_ ná ntakani-n~a_Ña ti a-na
Ná ntakani ini-yó xa̱ꞌá ña̱kuni̱-yó ná koo si̱í ini na̱kúni-̱yóChika_a_ ña_ ná ntakani-n~a_Ña ti a-na
Ntútáꞌan kunta̱a̱ini-yó ña̱ntiꞌi saá tiémpo ntásama ña̱ꞌa ña̱kúú xíꞌin-yóChika_a_ ña_ ná ntakani-n~a_Ña ti a-na

RUSSIANPlay AudioRussian Text
Short Body ScanPlayTranscript
Breath, Sound, Body MeditationPlayTranscript
Breathing Meditation PlayTranscript
Complete Meditation InstructionsPlayTranscript
Loving Kindness MeditationPlayTranscript
Meditation for Working with Difficulties PlayTranscript

SPANISH/ESPAÑOL:Play AudioSpanish Text
Meditación Básica (5 mins)ReproducirTranscripción
Meditación comiendo (8 mins)ReproducirTranscripción
Meditación de bondad amorosa (9 mins)ReproducirTranscripción
Meditación completa (14 mins)ReproducirTranscripción
Trabajar con las dificultades 10 mins)ReproducirTranscripción
Respiración, cuerpo, sonidos (12 mins)ReproducirTranscripción
Escaneo corporal corto (3 mins)ReproducirTranscripción

 

VIETNAMESE/Tiếng ViệtPhát âm thanhVăn bản tiếng Việt
Quét cơ thể ngắn (3 phút)ChoiBảng điểm
Hơi thở, Âm thanh, Thiền cơ thể (5 phút)ChoiBảng điểm
Thiền thở (6 phút)ChoiBảng điểm
Hướng dẫn Thiền hoàn chỉnh (18 phút)ChoiBảng điểm
Thiền từ bi (15 phút)ChoiBảng điểm
Thiền để làm việc với khó khăn (5 phút) ChoiBảng điểm

ASL (AMERICAN SIGN LANGUAGE)