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Guided Meditations

Change your brain in 10 minutes a day

Research shows that 10 minutes of meditation per day is enough to change your brain. Below are my five 10-minute guided meditations for alleviating anxiety. Even if you've never tried before, download each one and practice one per day to start down the road for greater peace of mind. Try a mindfulness or meditation app to help you get into the habit of meditating daily. I'm a featured meditation teacher on the free app Insight Timer.​

Mindfulness and meditation can help you calm the mind in the present. In order to stop the anxiety from surfacing so much in the first place, we can use EMDR therapy. Learn more >

Download the mp3s below for free. For each one, get the meditation script by clicking on the music note icon.

  • Letting Go of Thoughts: If you're new to meditation, start here. Learn how to use your breath as an anchor to the present moment. Learn to see your anxious thoughts as just thoughts that you don't have to react or respond to right now.

  • Sounds as Your Gateway to the Present: Instead of your breath, try using sounds (or other senses) as an anchor to the present. Some people find this easier, and it's something you can practice throughout the day to calm your mind, even when you're not meditating.

  • Calming Difficult Feelings: Learn to see your feelings as just body sensations that can't hurt you and always come to an end. Rather than trying to push them away, you can give them less power by just letting them pass like a wave.

  • Live With Intention: Once you can let anxious thoughts and feelings pass by without having to react or respond to them, you're free to engage in your life in a way that is more meaningful to you. Each day, you can choose what you want your life to be about, right here, right now.

  • Compassion Meditation: Practice offering compassion to yourself and others, "May you be happy." Buddhists believe this is the quickest path to happiness. This practice gives your brain something more positive to focus on instead of a loop of anxious thoughts. Research shows that offering compassion reduces anxiety.

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