These meditations cultivate the heart qualities of joy, love, compassion, and equanimity.

Cultivating positive emotions and self compassion--these meditations are evidence-based practices to cultivate positive qualities and add joy, love and kindness, happiness, equanimity, compassion, and the healing power of self-compassion.

Studies show that these practices are antidotes to difficulties such as depression, anxiety, negative self talk, and the negativity bias of the brain. Human beings are built to scan their environments for “what’s wrong”. Rick Hansen terms this the negativity bias. It comes in many forms such as worry, feeling of lack, and the inner critic. However, human beings can rewire towards a positivity bias. 

Daily use of these practices will aid you in the journey to wellbeing.

Softening the Body

Cultivating Happiness

Gratitude

Kindness for the Body

Kindness for the Self

Rejoicing

Self-Compassion

Heather Prete

Mindfulness teacher

AFGHANISTAN

ALAND ISLANDS

ALBANIA

ALGERIA

AMERICAN SAMOA

ANDORRA

ANGOLA

ANGUILLA

ANTARCTICA

ANTIGUA AND BARBUDA

ARGENTINA

ARMENIA

ARUBA

AUSTRALIA

AUSTRIA

AZERBAIJAN

BAHAMAS

BAHRAIN

BANGLADESH

BARBADOS

BELARUS

BELGIUM

BELIZE

BENIN

BERMUDA

BHUTAN

BOLIVIA

BONAIRE, SINT EUSTATIUS AND SABA

BOSNIA AND HERZEGOVINA

BOTSWANA

BOUVET ISLAND

BRAZIL

BRITISH INDIAN OCEAN TERRITORY

BRUNEI DARUSSALAM

BULGARIA

BURKINA FASO

BURUNDI

CAMBODIA

CAMEROON

CANADA

CAPE VERDE

CAYMAN ISLANDS

CENTRAL AFRICAN REPUBLIC

CHAD

CHILE

CHINA

CHRISTMAS ISLAND

COCOS (KEELING) ISLANDS

COLOMBIA

COMOROS

CONGO

CONGO, THE DEMOCRATIC REPUBLIC OF THE

COOK ISLANDS

COSTA RICA

COTE D'IVOIRE

CROATIA

CUBA

CURACAO

CYPRUS

CZECHIA

DENMARK

DJIBOUTI

DOMINICA

DOMINICAN REPUBLIC

ECUADOR

EGYPT

EL SALVADOR

EQUATORIAL GUINEA

ERITREA

ESTONIA

ETHIOPIA

FALKLAND ISLANDS (MALVINAS)

FAROE ISLANDS

FIJI

FINLAND

FRANCE

FRENCH GUIANA

FRENCH POLYNESIA

FRENCH SOUTHERN TERRITORIES

GABON

GAMBIA

GEORGIA

GERMANY

GHANA

GIBRALTAR

GREECE

GREENLAND

GRENADA

GUADELOUPE

GUAM

GUATEMALA

GUERNSEY

GUINEA

GUINEA-BISSAU

GUYANA

HAITI

HEARD ISLAND AND MCDONALD ISLANDS

HOLY SEE (VATICAN CITY STATE)

HONDURAS

HONG KONG

A short, guided exercise in practicing kindness for ourselves.

A short, mindfulness practice of cultivating happiness.

A short mindfulness practice in self-compassion.

A short practice in cultivating gratitude.

Practice gratitude to cultivate happiness in your life.

Simply breathe in with awareness of the body and its parts (forehead, hands, abdomen, etc.). A wonderful meditation for relaxation before bedtime. 