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 | |
Play Audio | Traditional Chinese Text | |
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FARSI: | Play Audio | Farsi Text |
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 |
FRENCH: | Play Audio | French Text |
Méditationde-la-Respiration | Play | Transcript |
Méditation-de-la-Respiration-des-Sons-et-du-Corps | Play | Transcript |
Instructions-Complètes-de-Méditation | Play | Transcript |
Méditation-pour-Travailler-avec-les-Difficultées | Play | Transcript |
Méditation-de-la-Bienveillance | Play | Transcript |
Meditation-du-Scan-Corporel | Play | Transcript |
Play Audio | Hindi Text | |
/ JAPANESE |
Play Audio | Japanese Text |
Play Audio | Korean Text | |
Play Audio | Simplifed Chinese Text | |
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 | |
Play | ||
Play | ||
Play | ||
Play | ||
Play | ||
Play | ||
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 |
Choi | ban dich lai | |
Choi | ban dich lai | |
Choi | ban dich lai | |
Choi | ban dich lai | |
Choi | ban dich lai | |
Choi | ban dich lai | |
AMERICAN SIGN LANGUAGE (ASL) : | ||
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 Lohuizen; 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