Observing Emotions Meditations
Inner Palette
Book of Emotions
Book of Emotions
Inner Palette by Andrea Guerrero, Explore your inner world with this calming observing emotions meditation. In this guided practice, you'll learn to notice your emotions with openness and curiosity, allowing each feeling to flow without judgment. This meditation is ideal for building emotional awareness and responding to feelings with c
Inner Palette by Andrea Guerrero, Explore your inner world with this calming observing emotions meditation. In this guided practice, you'll learn to notice your emotions with openness and curiosity, allowing each feeling to flow without judgment. This meditation is ideal for building emotional awareness and responding to feelings with compassion. Take a few moments to slow down and reconnect with yourself.
Book of Emotions
Book of Emotions
Book of Emotions
Book of Emotions by Jackie Espinoza, This guided meditation invites you to relax deeply and visualize your mind as an infinite library of emotions, where each book represents unique feelings, memories, or experiences. By observing these books without judgment, you explore your inner self, embracing the freedom to engage with emotions at
Book of Emotions by Jackie Espinoza, This guided meditation invites you to relax deeply and visualize your mind as an infinite library of emotions, where each book represents unique feelings, memories, or experiences. By observing these books without judgment, you explore your inner self, embracing the freedom to engage with emotions at your own pace, knowing you are the author of your evolving story.
Grounded
Book of Emotions
Calm in the Storm
Grounded by Breanna Cruz, Allow yourself to feel and welcome emotions throughout this guided meditation. Experience grounding and comfort through the imagery of a tree that is stable on the ground. Through this meditation we invite you to release tension, and provide a safe space to connect with your emotions. memories, or experiences. By
Grounded by Breanna Cruz, Allow yourself to feel and welcome emotions throughout this guided meditation. Experience grounding and comfort through the imagery of a tree that is stable on the ground. Through this meditation we invite you to release tension, and provide a safe space to connect with your emotions. memories, or experiences. By observing these books without judgment, you explore your inner self, embracing the freedom to engage with emotions at your own pace, knowing you are the author of your evolving story.
Calm in the Storm
Calm in the Storm
Calm in the Storm
This guided meditation with imagery of emotions as a storm, will aid you in starting a sitting practice to develop the capacity to observe the contents of your experience compassionately from the calm center of the storm. By Meditation Mountain.
Feelings
Calm in the Storm
Feelings
In Feelings by Amy Saltzman M.D., learn how mindfulness can help teens understand and manage their emotions. This video offers tools to navigate feelings with awareness and calm.
Body Scan Meditations
Us As Trees
Waves of Awareness
Waves of Awareness
Us As Trees by Steven Craddock, This beginner-friendly guided body scan meditation uses the imagery of a grounded tree to help listeners gently connect with their bodies and breath. With an emphasis on accessibility, the practice reminds participants that there’s no right or wrong way to approach this meditation; just an open invitation to be present and compassionate with yourself.
Waves of Awareness
Waves of Awareness
Waves of Awareness
Waves of Awareness by Andrea Guerrero, Relax and reconnect with this calming body scan meditation. In this guided practice, you'll gently bring your awareness to different parts of your body, from head to toe. This meditation is ideal for reducing stress, grounding, and bringing awareness of your body. Take a few moments to experience calm and clarity while listening to soft ocean sounds.
Befriending Panic
Waves of Awareness
Befriending Panic
Mingyur Rinpoche explains that emotions are not as solid as they may first appear, but, instead, consist of different components such as physical sensations. Moreover, when we become aware of these components, he explains that a natural space emerges within our experience.
Observing Thoughts Meditations
Mindful Blossoms
A Release in The Sky
A Release in The Sky
Mindful Blossoms by Jackie Espinoza, This guided meditation invites you to observe your thoughts as flowers in a vast, endless garden, noticing them bloom and fade naturally without judgment or attachment. Through deep breathing and serene visualization, you cultivate peace and clarity, embracing the role of a gentle observer in your tranquil mental flower field.
A Release in The Sky
A Release in The Sky
A Release in The Sky
A Release in The Sky by Breanna Cruz, Experience comfort, relaxation, and peacefulness throughout this observing thoughts meditation. This exercise reminds individuals that although thoughts may seem permanent, they are temporary and can pass just like clouds, while listening to the light sounds of clouds passing by in the sky
The Chair Within
A Release in The Sky
The Chair Within
"The Chair Within" is a guided meditation by Steven Craddock designed to cultivate mindfulness through observing thoughts. This soothing practice invites you to settle into a comfortable seated position and engage in breathwork to center your mind. You’re guided to visualize yourself in a deeply comforting chair within a personal, peacefu
"The Chair Within" is a guided meditation by Steven Craddock designed to cultivate mindfulness through observing thoughts. This soothing practice invites you to settle into a comfortable seated position and engage in breathwork to center your mind. You’re guided to visualize yourself in a deeply comforting chair within a personal, peaceful space, serving as an anchor for awareness. As thoughts arise—whether loud, soft, or fleeting—you observe them without attachment, gently returning to the chair when needed. The meditation encourages reflection on carrying this inner calm into daily life, closing with a grounding breath to ease you back to the present moment. Perfect for fostering clarity and emotional resilience.
Grounding Meditations
Finding Your Roots
Finding Your Roots
Finding Your Roots
This guided meditation with imagery of connecting to the ground through the metaphor of a tree will help you connect to a felt sense of support. By Parent Lab.
Earth Grounding
Finding Your Roots
Finding Your Roots
In this epic guided meditation, feel empowered and uplifted by grounding to the Earth. By The Honest Guys - Meditations - Relaxations
Love and Kindness Meditations
Taco Fiesta Inner Journey
10-Minute Guided Meditation: Self Love | Self
10-Minute Guided Meditation: Self Love | Self
Taco Fiesta Inner Journey, a guided practice by Alex Acuna
10-Minute Guided Meditation: Self Love | Self
10-Minute Guided Meditation: Self Love | Self
10-Minute Guided Meditation: Self Love | Self
Join Manoj Dias, meditation teacher and co-founder and VP of Open, for a 10-minute guided meditation that prioritizes self-love. By SELF
Recommended Reading
The Body Keeps the Score
Recommended by Board Member Camilla Field:
“Being able to feel safe with other people is probably the single most important aspect of mental health; safe connections are fundamental to meaningful and satisfying lives.”
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel Van Der Kolk
You Are What You Say
In You Are What You Say, Dr. Budd presents the principles of this powerful, scientifically validated program that weaves ancient and modern insights into human behavior, neurophysiology, language, and spirituality. One of these fundamental principles is that you are what you say -- your words play a major role in determining, not just ref
In You Are What You Say, Dr. Budd presents the principles of this powerful, scientifically validated program that weaves ancient and modern insights into human behavior, neurophysiology, language, and spirituality. One of these fundamental principles is that you are what you say -- your words play a major role in determining, not just reflecting, your health and well-being. He explains how the body "learns" many of its reactions, consciously and unconsciously, through language.
The Deepest Well
The stunning news of Burke Harris's research is just how deeply ACEs can imprint our bodies; adverse childhood experiences like abuse, neglect, parental addiction, mental illness, and divorce. Childhood adversity changes our biological systems, and lasts a lifetime.
Self-Therapy for Your Inner Critic
If you struggle with bouts of depression and low self-esteem; feel ashamed or guilty or hopeless at times, our work with the Inner Critic can open up new vistas for dealing with these issues. The Inner Critic is the part of you that judges you, demeans you, and tells you who you should be. It undermines your self-confidence and makes you
If you struggle with bouts of depression and low self-esteem; feel ashamed or guilty or hopeless at times, our work with the Inner Critic can open up new vistas for dealing with these issues. The Inner Critic is the part of you that judges you, demeans you, and tells you who you should be. It undermines your self-confidence and makes you feel bad about yourself. Since this is one of the most difficult and tenacious issues that people face, we have written Self-Therapy for Your Inner Critic and this companion Illustrated Workbook to show you how to transform your Inner Critic using the Internal Family Systems Model (IFS).
The Politics of Trauma
The Politics of Trauma offers somatics with a social analysis. This book is for therapists and social activists who understand that trauma healing is not just for individuals—and that social change is not just for movement builders.
Soul Without Shame
Whether we call it the inner critic or the superego, most of us have a judge within who nags us and is constantly on our case. Byron Brown provides a comprehensive guide to understanding how the inner critic works as well as practical, positive suggestions for breaking free of it.
Radical Acceptance
In our current times of global crises and spiking collective anxiety, Tara Brach’s transformative practice of Radical Acceptance offers a pathway to inner freedom and a more compassionate world.
Waking the Tiger
Waking the Tiger
Waking the Tiger offers a new and hopeful vision of trauma. It views the human animal as a unique being, endowed with an instinctual capacity. It asks and answers an intriguing question: why are animals in the wild, though threatened routinely, rarely traumatized? By understanding the dynamics that make wild animals virtually immune to traumatic symptoms, the mystery of human trauma is revealed