Women listening to music with headphones


Here you will find free guided meditations, suggested reading and more.

If you are a USPS or warehouse employee, teacher, healthcare, grocery or food delivery worker and are not currently subscribed to Ten Percent Happier, you can gain free access to the 10% Happier app - please go to tenpercent.com/care for instructions.

FREE Coronavirus Sanity Guide from 10% Happier: interviews, talks and guided meditations 

Short (5 - 10 minute) videos by Dr. Judson Brewer (an expert on using mindfulness to reduce anxiety) related to coping with the stresses created by the pandemic. His wonderful instruction can be applied to any and all stressful circumstances of life.

Guided audio and video mindfulness practices from UC San Diego Center for Mindfulness. 
Guided meditations by Kristin Neff on the theme of Self-Compassion.
How to meditate when it feels like everything is out of control

Suggested reading

  • The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris  (Boston: Shambala Publications, 2008)

  • The Illustrated Happiness Trap by Russ Harris (Boulder:  Shambala, 2014). The concepts in The Happiness Trap condensed and presented in cartoon form.

  • A Mindfulness-Based Stress Reduction Workbook by Bob Stahl, PhD, Elisha Goldstein, PhD (Oakland: New Harbinger Publications, 2010)

  • Wherever You Go, There You Are by Jon Kabat-Zinn, Ph.D. (New York: Hyperion, 1994)

  • Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence by Rick Hanson (New York: Harmony, 2013)

  • Just One Thing by Rick Hanson, PhD (Oakland: New Harbinger Publications, 2011)

  • Meditation for Fidgety Skeptics by Dan Harris (New York: Random House 2017)

Online Mindfulness programs 


(Access through your smartphone, computer or tablet)

  • Breathe2Relax: Free. Very simply teaches diaphragmatic breathing and provides a great guided breathing exercise.

  • Insight Timer:  Free with limited access, then various subscription options.  Over 30,000 guided meditations. Talks and courses on a variety of mind-body health topics.

  • 10% Happier: Free with limited access, then various subscription options.   Very good resource for learning and developing the practice of mindfulness.

  • Actcompanion: Free with limited access, then various subscription options.  Provides the basics of ACT (Acceptance and Commitment Therapy). Very helpful for those dealing with stress, difficult emotions, negative thought patterns, chronic pain, addiction and more.

  • Craving to Quit: Craving to Quit® is a 21 day mindfulness-based wellness program based on a successful smoking cessation curriculum developed and tested at Yale, and proven to be twice as effective as a leading quit smoking therapy.

  • Eat Right Now: The Eat Right Now program will help you rewire your brain to identify stress and emotional eating patterns, reduce cravings and build sustainable, healthy habits. Naturally.

  • Unwind Your Anxiety: Evidence-based daily guidance designed for anyone suffering from anxiety. In around 10 minutes a day: uncover what triggers your anxiety; identify your “Anxiety habits”; break the cycle of worry & panic; learn specific anti-anxiety tools.