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.
| ENGLISH: | Play Audio | English Text |
| Breathing Meditation (5 mins) | Play | Transcript |
| Breath, Sound, Body Meditation (12 mins) | Play | Transcript |
| Complete Meditation Instructions (19 mins) | Play | Transcript |
| Meditation for Working with Difficulties (7 mins) | Play | Transcript |
| Loving Kindness Meditation (9 mins) | Play | Transcript |
| Body and Sound Meditation (3 mins) | Play | Transcript |
| Short Body Scan (3 mins) | Play | Transcript |
| Body Scan for Sleep (13 mins) | Play | Transcript |
 | Play Audio | Armenian Text |
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| FARSI: | Play Audio | Farsi Text |
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| FILIPINO: | Play Audio | Filipino Text |
| Pagbubulay-bulay: Hagod sa Katawan | Play | Transcript |
| Pagbubulay-bulay: Hininga, Tunog, Katawan | Play | Transcript |
| Pagbubulay-bulay: H I N G A | Play | Transcript |
| Kumpletong pagtuturo ng pagbubulay-bulay | Play | Transcript |
| Pagbubulay-bulay: Kabutihang-loob na puspos ng pag-ibig | Play | Transcript |
| Pagbubulay-bulay para harapin ang mahirap | Play | Transcript |
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/ JAPANESE  | Play Audio | Japanese Text |
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 /KOREAN | Play Audio | Korean Text |
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| MIXTEC (high)/ MIXTECO (alto): | Play Audio | Mixtec High Text |
| Escaneo corporal (5 mins) | Na kee sa'a | saa naa tsaa ni tuku |
| Saa naka xi?i nruu natava nruu tachi, nee mee nruu, xi saa tsaku nroo. (12 mins) | Na kee sa'a | saa naa tsaa ni tuku |
| Sa na kani ini nruu, sa tu nre?e vixi (7 mins) | Na kee sa'a | saa naa tsaa ni tuku |
| Sa nakani ini nru (nee tu?u mee nruu) (21 mins) | Na kee sa'a | saa 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'a | saa 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'a | saa naa tsaa ni tuku |
| MIXTEC (low)/ MIXTECO (bajo): | Play Audio | Mixtec Low Text |
| Escaneo corporal (5 mins) | Chika_a_ ña_ ná ntakani-n~a_ | Ña tia_a-na_ |
| Saa naka xi?i nruu natava nruu tachi, nee mee nruu, xi saa tsaku nroo. (12 mins) | Chika_a_ ña_ ná ntakani-n~a_ | Ña tia_a-na_ |
| Sa na kani ini nruu, sa tu nre?e vixi (7 mins) | Chika_a_ ña_ ná ntakani-n~a_ | Ña tia_a-na_ |
| Sa nakani ini nru (nee tu?u mee nruu) (21 mins) | Chika_a_ ña_ ná ntakani-n~a_ | Ña tia_a-na_ |
| Sa naka ni inni nruu, kuu nra ini nruu xi sa kida ini nru mee nruu (20 mins) | Chika_a_ ña_ ná ntakani-n~a_ | Ña tia_a-na_ |
| Saa kida choo nruu ora ntse?e yuu ta?an nruu kua’an ñuuyii ya?a (16 mins) | Chika_a_ ña_ ná ntakani-n~a_ | Ña tia_a-na_ |
 | Play Audio | Russian Text |
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| SPANISH/ESPAÑOL: | Play Audio | Spanish Text |
| Meditación Básica (5 mins) | Reproducir | Transcripción |
| Meditación comiendo (8 mins) | Reproducir | Transcripción |
| Meditación de bondad amorosa (9 mins) | Reproducir | Transcripción |
| Meditación completa (14 mins) | Reproducir | Transcripción |
| Trabajar con las dificultades 10 mins) | Reproducir | Transcripción |
| Respiración, cuerpo, sonidos (12 mins) | Reproducir | Transcripción |
| Escaneo corporal corto (3 mins) | Reproducir | Transcripción |
| VIETNAMESE: | Play Audio | Vietnamese Text |
 (4 phu´t) | Choi | ban dich lai |
 (5 phu´t) | Choi | ban dich lai |
 (6 phu´t) | Choi | ban dich lai |
 (18 phu´t) | Choi | ban dich lai |
 (15 phu´t) | Choi | ban dich lai |
 (5 phu´t) | Choi | ban dich lai |
| AMERICAN SIGN LANGUAGE (ASL) : | ||
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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; Hindi 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- 2021 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.
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For more audio meditation podcasts, visit Weekly Podcasts at the Hammer Museum
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