When life speeds up, it can be easy to lose touch with how you’re feeling. Check in with your body by moving your attention from one area to the next, observing whatever you find without expectations or judgement. As you start to get curious about the sensations you discover, you can settle into a relaxed, attentive sense of ease.

Let go of the day’s stressors and fall asleep with a sense of spacious relaxation. With the help of a guided visualization, you’ll imagine your body filled with warm, radiating light to ease yourself into a peaceful, restful slumber. Research suggests that practices like these help to alleviate stress and improve sleep quality.

When you’re dealing with stress and anxiety, you might feel thrown off balance, reacting to one thing after the next. With this guided meditation, you use your imagination to clear your mind, relax, and find a sense of grounding. Taking a few minutes to slow down and come back to center can make all the difference.

Whether you need to complete a task or you’re trying to fall asleep, counting your breaths will help to clear your head. By focusing on the steady rhythm of your breath, you tap into your body’s “rest and digest” network (the parasympathetic nervous system) to soothe the body and gently focus the mind.

Hold onto gratitude even in the most difficult situations to stay positive, grounded, and resilient. In this guided meditation, find an anchor in the things that bring you joy even during the hardships of the pandemic. Research suggests that staying thankful helps increase your emotional, physical, and mental well-being.

Become more open and flexible with the recognition that everything is in a constant state of change, all of the time.