Simple meditation practices from teachers at WITHIN Meditation.

Refocus your energy and clear your mind, guided by teachers at WITHIN Meditation. You'll end each session refreshed, with tools you can begin using immediately to ease stress and anxiety, and increase your sense of well-being. 

At WITHIN, a meditation studio in downtown San Francisco, we are passionate about helping busy people find stillness and ease through mindfulness meditation. Start or grow your meditation practice with these tools and techniques, offered by teachers from our studio.

Be Present with Your Breath

Let Go of Tension

Set Intentions for the Day Ahead

Cultivating Focus

Expand Your Heart

Practice Gratitude

Be Present with Sound

Find Your Stillness

You Are the Knower

Love in Action

Easy Existing

Take a Break from Doing

Mantra for Mind Relief

Meditation on Space

Untangling Your Thoughts

Being Without Becoming

Find Your Focus

Freedom from Thought

Focus

Resilience

Positivity

WITHIN Meditation

Meditation 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

(Guided by WITHIN Cofounder Hannah Knapp) No matter how crazy things get, taking just a few minutes to breathe can help you find focus. Try this simple practice to develop your meditation muscle and cultivate focus.

(Guided by WITHIN Cofounder Hannah Knapp) Labeling your thoughts is a powerful way to release yourself from overwhelm and anxiety. Try this simple practice to develop your meditation muscle.

(Guided by WITHIN teacher Devon Pipars)  If you’ve noticed you can’t keep your attention from wandering, here’s a very easy meditation practice to keep attention anchored!

(Guided by WITHIN teacher Devon Pipars) Discover a strength that is not dependent on the state of the body or mind.

(Guided by WITHIN teacher Devon Pipars) You can't stop thoughts from appearing, but using this practice you can become free from the impact they have.

(Guided by WITHIN Cofounder Hannah Knapp)

Begin your day with serenity and focus by setting intentions.

All day long, our minds are constantly filtering our experience. We do this automatically, but we can learn to do it consciously. Choose your filters for the day ahead, by setting intentions with this meditation. You'll learn a simple framework you can easily make a part of your morning routine.


(Guided by WITHIN Cofounder Hannah Knapp)

Practicing being grateful for the little things is one of the most powerful ways to shift your mindset about your life. There are many ways to practice gratitude; here's one that's particularly useful when you're winding down from the day. I'll guide you through bringing awareness to your body, and appreciating all that it does for you. In the longer version of this meditation, I'll move more slowly through your body, giving you more time and guidance to appreciate different parts of yourself.


What if you had all the love you needed in your life, so much that it filled you up, overflowed, and touched all the people you met? That's the kind of world that loving-kindness meditation envisions, and helps you create for yourself.
I've personally found loving-kindness meditation tremendously powerful, and many students in our studio have told me it was a game-changer for them. Try it yourself, and notice how it affects not only how you relate to other people in your life, but also how you relate to yourself.
Hannah Knapp


(Guided by WITHIN teacher Nathan Maton)

Cultivating focus is a wonderful gift to yourself. This 3 minute meditation practices with your breath, helping you focus and sharing how focus can make you experience more pleasure in your life.


(Guided by WITHIN teacher Devon Pipars)

In just a few minutes, tune into the you that is always fully present, easy, and unaffected, and notice how it affects your day!


(Guided by WITHIN teacher Devon Pipars) Your power to stay positive doesn't lie in stopping negative thoughts, just recognizing you have the choice not to entertain them when they come knocking.

(Guided by WITHIN teacher Devon Pipars) The most powerful few minutes you can spend, becoming aware that you are beyond any and all experience and circumstance!

(Guided by WITHIN teacher Devon Pipars) As soon as you close your eyes, you've arrived.  Use this practice to discover how the space of stillness and peace is always present.  

(Guided by WITHIN Cofounder Hannah Knapp)

Bring yourself back to the present moment, using sounds around you as your anchor.

Whenever your thoughts wander in meditation, it can be really helpful to have an anchor to bring you back to the present moment. A great anchor you can use anywhere you meditate is the sounds happening around you. This meditation helps you notice sounds and use them as your anchor.

In the longer version of this meditation, we use breath as well as sound to bring you back to the present moment and have additional time in silence.


(Guided by WITHIN teacher Devon Pipars) Take a few minutes to connect to breath and love, allowing that energy to relax and sweeten your day :)

 (Guided by WITHIN teacher Devon Pipars)

Take some time to notice it is not your doing and control that keeps you alive!  Recognize the effortlessness of existing to take some of the pressure and expectation off of yourself. 


(Guided by WITHIN teacher Devon Pipars) Discover your original Self...and relax into the awareness that you are already complete and perfect without having to do anything at all.

(Guided by WITHIN Cofounder Hannah Knapp)

Bring yourself back to the present moment, using your breath as your anchor.

Whenever your thoughts wander in meditation, it can be really helpful to have an anchor to bring you back to the present moment. A great anchor you can use anywhere you meditate is your breath. This meditation helps you notice your breath and use it as your anchor.

In the longer version of this meditation, we help you use sound as a second anchor to bring you back to the present moment, and additional time to practice in silence.


(Guided by WITHIN teacher Devon Pipars)

This will help you come down from stress and anxiety...take a few minutes to discover a tiny moment of perfect stillness, in the middle of the chaos of your life's constant movement.


(Guided by WITHIN teacher Devon Pipars)
On a day you feel meditation is impossible, give the monkey mind a banana in the form of mantra repetition so that you can still enjoy a break from the mind's usual activity.  


(Guided by WITHIN Cofounder Hannah Knapp)


Release tension by bringing your awareness to key places in your body.


When you're overwhelmed, you become wrapped up in your thoughts and disconnect from your body. You can ease that sense of overwhelm, just by reconnecting with what's going on for you, physically. Sit down, close your eyes, and breathe. After a few deep breaths, notice where you're feeling tension in your body. For most of us, that's in our shoulders and our faces. Just allow yourself to notice the tension, without judging it or trying to make it go away.


In the longer version of this meditation, we go beyond just those two areas, guiding you into your body, noticing where you are holding tension. Watch your body relax and release without having to do anything at all but pay attention.
