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 Mindful's Director, Diana Winston.
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 UCLA Mindful's Director, 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; Italian translations by Lulu Burton; 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, ©2011- 2024 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 |
ARABIC: | Play Audio | Arabic 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 |
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 |
CANTONESE | Play Audio | Cantonese 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 | Farsi 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 |
---|---|---|
Méditation de 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 |
Méditation du Scan Corporel | Play | Transcript |
JAPANESE: | Play Audio | Japanese 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 | Korean 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 |
---|---|---|
Ña̱ kuu yó ña̱ ná kunta̱a̱ ini yó ña̱ kúú xíꞌin yó | Chika_a_ ña_ ná ntakani-n~a_ | Ña ti a-na |
¿Na kúú ña̱ kúú xíꞌin ña̱ ntákiꞌin-ún ta̱chí-ún, xíꞌin mií-ún ra xíꞌin ña̱ xíni so̱ꞌo-ún? | Chika_a_ ña_ ná ntakani-n~a_ | Ña ti a-na |
Ña̱ kuu-yó ña̱ ná koo va̱ꞌa ini-yó | Chika_a_ ña_ ná ntakani-n~a_ | Ña ti a-na |
Ntiꞌi ña̱ ntakani ini-yó xa̱ꞌá ña̱ ná koo va̱ꞌa ini-yó | Chika_a_ ña_ ná ntakani-n~a_ | Ña ti a-na |
Ná ntakani ini-yó xa̱ꞌá ña̱kuni̱-yó ná koo si̱í ini na̱kúni-̱yó | Chika_a_ ña_ ná ntakani-n~a_ | Ña ti a-na |
Ntútáꞌan kunta̱a̱ini-yó ña̱ntiꞌi saá tiémpo ntásama ña̱ꞌa ña̱kúú xíꞌin-yó | Chika_a_ ña_ ná ntakani-n~a_ | Ña ti a-na |
RUSSIAN | Play Audio | Russian 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 |
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 |