This 3 min meditation will anchor you firmly in the present moment. Freeing you from the anxiety and stress of the past and future.

A 3-min meditation to free you from stress and anxiety by anchoring you in the present.

Present Moment Meditation

Settle in with this relaxing practice to find balance between your breath, body and mind; checking in, beginning again, again.

Relax and find balance through a practice of checking in with your breath, body, and mind, beginning again and again.

Beginning Again

To help you focus specially to those who finds it hard to bring mind to the present moment. Let this counting breathing help you to focus especially those who experience anxiety.

Counting breathing helps focus on the present moment and manage anxiety.

5-7 Circular Breathing

This session is designed to help you become aware of the clouds in your mind- through the subtle movements of the breath- Notice them, with curiosity and let them float on by without judgment.

Become aware of the clouds in your mind through breath; notice with curiosity and let them float by without judgment.

Cloudy Mind

You’ve probably noticed that when you are trying to meditate that there are lots of thoughts popping into your head taking you away from paying attention to your breath. This practice is an opportunity to bring more awareness to this and see if you can begin to let the thoughts go using the breath as an anchor. Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used alongside therapy to help to support you. For more on Carla-Jo and her work please see www.carlajo-mindfulness.com

Meditation helps bring awareness to thoughts and use breath as an anchor, but it's not a substitute for professional help for mental health.

Mindfulness of Thoughts

A simple and short practice to come to center within yourself. From here, setting an intention for something you can create that will make today amazing for you.

Quick practice to center yourself, set an intention to create something amazing for yourself today.

Make Today Amazing

This guided meditation uses the mantra "I am Here Now" timed with the breath to assist the listener in getting present.

Meditation using "I am Here Now" mantra and breath to be present.

I Am Here Now

Mindfulness of breath is the core of Mindfulness practice regardless of what lever of practitioner you are. Getting back to basic is the way to go forward.

Breath mindfulness is the foundation of mindfulness for all levels of practitioners, emphasizing the importance of returning to basics.

Mindfulness of Breath

This simple guided meditation invites the listener to sense the breath and allow the body to breathe in its own rhythm as a way of calming down, getting present, and letting go of stress.

A guided meditation using breath to calm down, get present, and let go of stress.

Breath Sensing

This meditation was designed with the beginner in mind. This meditaiton guides you through the basics of how to sit in meditation and helps you to start developing your practice.

Beginner meditation guide to learn how to sit and start developing practice.

How to Sit

Take three minutes of out your day to just stop and pause. Let all the pieces land around you, let all the thoughts slow down, and notice what else comes up.

Pause for three minutes, allowing thoughts to slow down and observing new insights that arise.

Stop And Pause

Taking time to pause each day, even perhaps several times a day is like taking a mini-vacation to come home to yourself. It breaks the cycle of stress and anxiety and resets our ease of being. Please note that this meditation contains longer pauses so is an advanced meditation.

Taking mini breaks to pause during the day is like a mini-vacation to come home to oneself, breaking stress and resetting ease, but note advanced meditations.

Being Present

Take a powerful pause. When you take a brief pause throughout your day it is like taking a mini-vacation. The act of pausing interrupts emotional thought loops. When we experience uncomfortable emotions such as anxiety or fear we typically attempt to force it to disappear. This in turn often increases our agitation. A more useful approach is to stop and settle into our bodies and become one with the breath. So join me here and let me know your experience.

Taking brief pauses throughout the day interrupts emotional thought loops and can be like a mini-vacation, allowing us to settle into our bodies and become one with the breath.

Simply Pause

The breath is our anchor to the present moment. It grounds us into this moment while improving our concentration and focus. You don’t need to breath in any special way for this. Join me in exploring the power of the breath.

Breath is the anchor to the present, improving concentration and focus, without needing to breathe in any special way. Explore its power.

The Powerful Breath

Taking a three minute breathing space allows us to refocus and recenter. This meditations helps train your attention, to be both narrow and wide. It teaches you how to choose what you are tuning in to, and calms and focuses you.

A three minute breathing space meditation helps train attention to be both narrow and wide, while calming and focusing the mind.

Three Minute Breathing Space

Kickstart your morning with this energizing 5-minute meditation. Wake up your mind and body with simple, effective techniques. Discover the power of mindfulness and breathwork to set a positive tone for your day. Feel refreshed, focused, and ready to conquer whatever comes your way. Make this short practice a daily habit for a more fulfilling life.

Energize your morning with a 5-minute meditation to boost mindfulness and positivity for a fulfilling day ahead.

Start Your Day with 5 Minutes of Magic

I invite you to take time out of each day for a mindful break. These short meditations are like mini vacations to bring yourself back home to oneself and stop stress from building up throughout the day. I recommend using them several times a day. Discover the power of a pause.

Take mindful breaks several times a day, with short meditations, to come back to oneself and prevent stress from building up. Discover the power of a pause.

Just Pause

This meditation helps gather your attention back to the once-in-forever experience of what it's like to be you, right where you are in this moment. Morning, noon, or night, by first gently befriending the full sensory experience of the present moment, you can support your attention to gather and land sturdily amidst the moment, whatever's arising. Presence and ease from my heart to yours. www.Mariasperduto.com

Meditation to bring attention back to the present moment, fostering presence and ease. Visit www.Mariasperduto.com for more details.

Fully Present (via Breath Awareness)

Being mindful at work increases your ability to focus, concentrate and improves your creativity. A way to begin is to listen to this meditation as you begin your day and several times throughout the day. Allow yourself to enjoy these moments. Whenever you feel overwhelmed check in with this meditation and regroup. It will act as a mini-vacation. May this day be filled with ease.

Mindfulness at work enhances focus, concentration and creativity; use meditation to check in with yourself and reset throughout the day for a mini-vacation.

Mindful at Work

Mindfulness of breathing in and breathing out using counting. It's simple, easy to follow, and can be done anywhere.

Counting breaths for mindfulness - a simple, versatile practice anyone can do anytime, anywhere.

Effective Counting Meditation

This guided meditation invites the listener to sense the breath throughout the body, to help improve mind-body connection, focus, calm down and connect to subtle sensation.

Meditation improves mind-body connection, focus, calms down & connects to subtle sensation by sensing breath throughout the body.

Body Breath Sensing

Soothe the busy mind with the activity of a gatha, or verse-based meditation practice. "Breathing in, I know I am breathing in. Breathing out, I know I am breathing out." As your attention finds some sturdiness and ease, your nervous system can move towards restfulness. Enjoy the rhythm, practicing this powerful technique with these simple phrases often offered by Thich Nhat Hanh, or write your phrases! Let me know how this practice lands with you. Here with and for you. www.Mariasperduto.com

Calm your mind with gatha meditation, focus on breathing in and out, find restfulness and ease with Thich Nhat Hanh's simple phrases.

Gatha - Breathing In, Breathing Out

Washing dishes can be a pleasant practice in mindful awareness. Learn how with this meditation.

A meditation can help make washing dishes a mindful practice.

Washing Dishes ~ a Daily Practice of Mindful Awareness

Add informal moments of mindfulness into the day through simple activities like brewing and enjoying a cup of tea. Mindfulness is paying attention to the senses, in the body—feeling, tasting, touching, seeing, and hearing. This practice helps you to tune into your body and the present moment. Enjoy!

Incorporate informal mindfulness into your day by enjoying a cup of tea and tuning in to your senses to be present in the moment.

Mindful Cup of Tea

A guided visualization building focus and following simple encouraging mantras.

"Guided visualization with encouraging mantras for focus."

Meditation For Encouraging Focus

Ensure you have a soft toy or light pillow before starting this practice. The short session can be practiced with children to increase focus.

Use a soft toy or pillow for a short focus session that can be practiced with children.

Teddy Bear Meditation

Use this meditation any time you want to bring your focus back, improve your ability to take action, and get back into a productive state.

This meditation helps regain focus, enhance action-taking ability, and re-enter a productive state.

Increase Focus & Productivity

Starting with some gentle stretches, this meditation encourages us to open up to sensations in the body in a non-judgemental way, whilst also noticing any tendency of our mind to strive or push ourselves in ways that are unhelpful. The second part of the practice consists of a sitting meditation with attention on the breath and body. The recording closely follows the format for the practice as it’s taught on Mindfulness-based Cognitive Therapy courses, and it can be considered as a foundational mindfulness practice, suitable for beginners or experienced meditators alike.

A foundational mindfulness practice consisting of gentle stretches and a sitting meditation, focusing on opening up to sensations without judgement.

Stretching and Breath Meditation

Approach your day from a place of ease. Use this short track to create a sense of peace. Carry this simple affirmation into your day to help meet the challenges of the day with patience and flexibility.

Use a short track and affirmation to approach your day with ease, creating peace and enhancing patience and flexibility for meeting challenges.

I Am At Ease

This meditation invites you to take a few minutes to embrace your personal journey. Your journey is comprised of all of your experiences, those that have already taken place, and those that are yet to come.

Embrace your personal journey by reflecting on past and future experiences in this meditation.

Embrace Your Journey

Finding time to take a few mindful minutes can help to create peace… even if it seems like you are in the midst of chaos. This short meditation uses a simple affirmation to help you create a sense of peace, even on the most stressful of days.

A short meditation with a simple affirmation can help create peace during chaos and stress.

Creating Peace Within

This short reflection invites you to let go of any judgment you be holding toward yourself and accept yourself-wherever you may be in your journey right now.

Let go of self-judgment and accept yourself wherever you are in your journey.

I am…

Start your mornings off with this meditation or whenever you feel like you need to stop and return to the present moment. This track will have you feeling reenergized, clear headed and calm.

Meditation track to start mornings or return to present moment; promotes reenergization, clarity, and calmness.

Morning Meditation For Clear Head & Calm

This short meditation uses a simple affirmation to invite you to incorporate gratitude into your daily life in a more intentional way.

Use a simple affirmation to invite gratitude into your daily life with this short meditation.

I Am Grateful

It is important to take a few minutes every day to just rest. Listen to these affirmations as you allow yourself to rest and take a self-care break.

Take a self-care break and listen to affirmations to rest for a few minutes every day.

Affirmations For Self-Care

This short reflection invites you to begin to listen to your inner voice…as you ask, “what do you need today?”

Reflect on your inner voice by asking yourself "What do you need today?"

What Do You Need Today?

So often we're running from one thing to the next and forgetting that in each moment, we have the option to feel that we have arrived. Feel the sense of peace and relaxation as you practice with these words - why not try it?

Take a moment to feel the sense of peace and relaxation in each moment by practicing the option of feeling that you have arrived.

I Have Arrived, I Am Here

Use this short morning practice to start your day with intention. Take a couple of minutes to focus on the day ahead and then use a brief visualization to nurture this focus. The music in this meditation is “Free Spirit,” by Leon Riskin, which you can also listen to here on Aura.

Start your day with intention by using a short morning practice that includes focus and visualization, accompanied by calming music.

Preparing for a Great Day

This short, guided meditation will help you to be fully present in this moment. Taking short breaks throughout the day to just “be here” in the present moment can help to decrease anxiety, manage emotions, release tension and improve focus. Building a consistent mindfulness practice can start by allowing yourself a few minutes to just be here in this moment.

A guided meditation to be present in the moment can reduce anxiety, manage emotions and improve focus, helping to build a consistent mindfulness practice.

Be present in this moment

Use this short track to create a moment of peace anytime you need it.

A short track to find inner peace whenever needed.

Moment Of Peace

Use this short track to take a break from the stress around you and begin to find stillness within.

Find inner peace by taking a break from stress with a short track.

Finding Stillness

Taking time to care for yourself is one of the most important things you can do. Use this short meditation to take a self-care break.

Self-care is vital, take a break with a short meditation.

Relaxed & Ready

Building a consistent meditation practice can be transformative. Meditation offers so many benefits. The opportunity to experience your feelings without judgment, the ability to ground yourself in the present moment, and the chance to learn another critical skill-beginning again. It is normal for your thoughts to wander when practicing meditation. Bringing your attention back to the present moment allows you to practice the skill of beginning again (and again). With practice, this skill can then be used in other areas of your life. It can often be helpful to bring yourself back to this moment and begin again.

Meditation provides transformative benefits like grounding in the present, learning to begin again, and practicing mindfulness for use in daily life.

Begin Again

Explore a simple technique to shift your focus and gently quiet and calm an anxious or racing mind. Find peace and relaxation.

Learn how to quiet your racing mind and find peace through a simple focus shifting technique.

From Anxiety to Calm

This short meditation pairs a relaxed breathing pattern with a powerful affirmation to remind you that you are already whole. Just as you are.

Meditation with breathing pattern and affirmation to remind you of wholeness.

I Am Already Whole

By choosing to practice gratitude every day, even in hard times, you are choosing to up-level your happiness and well-being in every area of your life. During this session, you are invited to choose one thing that you are grateful for in five important areas of your life.

Practicing gratitude daily can improve overall happiness and well-being in every aspect of life by focusing on one thing to be thankful for in five important areas.

Simply Grateful

A great way to start any day is in meditation. Let this mindfulness exercise support you to begin your day at Peace & with a calm mind.

Start your day with peace and calm by practicing mindfulness meditation.

You Are Peace & Loving Kindness

Letting go is a necessary part of moving on, but letting go is something that is so hard for many of us. This meditation invites you to use the exhale to begin to let something go.

Exhale to let go and move on with this meditation.

Let Something Go

This short track will help you ease into your day peacefully. It will leave you feeling calmer, lighter, and ready for the day ahead.

Boost your morning with this calming track, leaving you peaceful, lighter, and ready for the day ahead.

Ease into Your Morning

Take a quick joy break and feel delighted again with these 5 simple joy affirmations. ~Joy is my natural state and from this day forward I choose to learn and grow through joy ~I breathe joy into all of my relationships ~I joyfully anticipate and welcome all good things today ~I choose to rebalance and reenergize my body with joy ~I open my arms to abundant joy in every area of my life Increase your long-term, joyful feelings by writing these down in your journal and repeating them often throughout your day.

5 simple joy affirmations to feel delighted again: Joy is my natural state, breathe joy into relationships, choose joy, rebalance body with joy, and open arms to abundant joy.

5 Simple Joy Morning Affirmations

The most important voice in your life is your own. Using powerful affirmations, this short track invites you to begin to speak to yourself with kindness and helps to improve confidence.

Boost your confidence and self-love with powerful affirmations that encourage you to be kind to yourself. Your voice is the most important one.

I Am Enough

This is the right practice to get introduced to our Chakra System. To many of us, the Chakra System is still an alien concept. Saqib will guide you through the process of Chakra Balancing that is easy to understand, follow and practice. It starts with a brief talk by Saqib explaining the concept so that you connect better with the meditation, followed by the guided practice. It is also a good exercise for regular practitioners of Chakra Balancing as they will experience a new and interesting approach to this practice. The Chakra Music in the background creates the perfect ambiance for this practice.

Learn about Chakra System & practice Chakra Balancing with Saqib's easy-to-follow guided meditation using Chakra Music as the perfect ambiance.

Learn Chakra Balancing

Sometimes when you start to feel sad, anxious, or overwhelmed, it can indicate that you may be holding on to hurt. This meditation can help you begin to let go of some of that hurt and open your heart to the possibilities that the universe has in store for you today.

Meditation helps to let go of hurt, anxiety, and sadness, and open your heart to the possibilities that the universe has in store for you.

Letting Go of Hurt

The way we start our day sets the tone for the rest of the day. This short set of guided prompts is designed to make the next 24 hours flow with ease and grace.

Guided prompts for starting the day to make the next 24 hours flow with ease and grace.

Have a Great Day

Relieve stress, tension and anxiety with these deeply calming affirmations. Allow yourself to enjoy a moment of calm to deeply comfort, soothe, and quiet the mind and body.

Calming affirmations ease stress, tension and anxiety, bringing comfort and peace to the mind and body.

Comfort and Calm - Gentle Morning

This short track will help you tune into the present moment and encourage you to accept this moment “as is.” Use this track to start your day with an open mindset or to take a break any time you might need it.

A mindfulness track to embrace the present moment and cultivate an open mindset for a refreshing start to the day or a rejuvenating break.

As Is

Using affirmations consistently can help improve self-esteem, decrease anxiety and help to improve your mood. Use these affirmations daily to help you check in with yourself. To help you quiet your inner critic.

Consistent use of affirmations can improve self-esteem, reduce anxiety, and stabilize mood by quieting inner critics. Daily use is recommended.

Affirmations for Self Acceptance

This short, guided meditation encourages you to take a break from the pressures of life, whether external or internal. It reminds you that “it is ok to pause.”

Guided meditation encourages a break from life pressures and reminds it's okay to pause.

Pause…

The FARM method is an approach to meditation I developed to support us in cultivating & growing the practice of mindfulness. (Hence the acronym FARM :)) FARM stands for "Facilitation of Accommodating Recommendations for Meditation." This meditation - based on my Three FARMs - is a great beginner meditation &/or a great jumping-off point for a self-led advanced or longer meditation. Let this mindfulness exercise be a wonderful start to an incredible day. And for more meditations by me, click the follow button!

The FARM method is a beginner-friendly meditation technique that stands for "Facilitation of Accommodating Recommendations for Meditation."

Beginning the Day, Beginning a Practice

Starting each day with gratitude can help to improve your mood and lower your overall stress. This short track helps you prepare for the day by encouraging you to focus on gratitude.

Start your day with gratitude to improve mood and reduce stress with this short track that encourages focus on gratitude.

Beginner Meditations