Guided Meditations

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.

Meditation translations were made possible by the Center for Health Services and Society, Jane and Terry Semel Institute for Neuroscience and Human Behavior in collaboration with Together-for-Wellness, a resource-rich website that is part of the CalHOPE initiative funded by FEMA.

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.

  • NonCommercial — You may not use the material for commercial purposes.
  • NoDerivatives — If you remix, transform, or build upon the material, you may not distribute the modified material.
  • No additional restrictions — You may not apply legal terms or technological measures that legally restrict others from doing anything the license permits.
  • Attribution — You must give appropriate credit, provide a link to the license, and indicate if changes were made. You may do so in any reasonable manner, but not in any way that suggests the licensor (The UC Regents) endorses you or your use.
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
ARMENIAN: Play Audio Armenian Text
Short Body Scan Play Transcript
Breath, Sound, Body Meditation Play Transcript
Breathing Meditation  Play Transcript
Complete Meditation Instructions Play Transcript
Loving Kindness Meditation Play Transcript
Meditation for Working with Difficulties  Play Transcript
FILIPINO:/ TAGALOG: 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/ français: 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 (5 min) Play Transcript

JAPANESE Play Audio Armenian Text
Short Body Scan Play Transcript
Breath, Sound, Body Meditation Play Transcript
Breathing Meditation  Play Transcript
Complete Meditation Instructions Play Transcript
Loving Kindness Meditation Play Transcript
Meditation for Working with Difficulties  Play Transcript
KOREAN Play Audio Armenian Text
Short Body Scan Play Transcript
Breath, Sound, Body Meditation Play Transcript
Breathing Meditation  Play Transcript
Complete Meditation Instructions Play Transcript
Loving Kindness Meditation Play Transcript
Meditation for Working with Difficulties  Play Transcript
MANDARIN Play Audio Armenian Text
Short Body Scan Play Transcript
Breath, Sound, Body Meditation Play Transcript
Breathing Meditation  Play Transcript
Complete Meditation Instructions Play Transcript
Loving Kindness Meditation Play Transcript
Meditation for Working with Difficulties  Play Transcript
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 High 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 yaa  (16 mins) Chika_a_ ña_ ná ntakani-n~a_ Ña tia_a-na_
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/Tiếng Việt Phát âm thanh Văn bản tiếng Việt
Quét cơ thể ngắn (3 phút) Choi Bảng điểm
Hơi thở, Âm thanh, Thiền cơ thể (5 phút) Choi Bảng điểm
Thiền thở (6 phút) Choi Bảng điểm
Hướng dẫn Thiền hoàn chỉnh (18 phút) Choi Bảng điểm
Thiền từ bi (15 phút) Choi Bảng điểm
Thiền để làm việc với khó khăn (5 phút)  Choi Bảng điểm
RUSSIAN Play Audio Armenian Text
Short Body Scan Play Transcript
Breath, Sound, Body Meditation Play Transcript
Breathing Meditation  Play Transcript
Complete Meditation Instructions Play Transcript
Loving Kindness Meditation Play Transcript
Meditation for Working with Difficulties  Play Transcript
CANTONESE Play Audio Armenian Text
Short Body Scan Play Transcript
Breath, Sound, Body Meditation Play Transcript
Breathing Meditation  Play Transcript
Complete Meditation Instructions Play Transcript
Loving Kindness Meditation Play Transcript
Meditation for Working with Difficulties  Play Transcript
FARSI Play Audio Armenian Text
Short Body Scan Play Transcript
Breath, Sound, Body Meditation Play Transcript
Breathing Meditation  Play Transcript
Complete Meditation Instructions Play Transcript
Loving Kindness Meditation Play Transcript
Meditation for Working with Difficulties  Play Transcript