Master your mind | master your life

Free Guided Meditation Library

Make Meditation Your Secret Weapon

There’s a reason mindfulness and meditation are at the core of everything we do at Humessence. Regular meditation helps you develop the self-awareness required to pause, think, and respond rather than reacting blindly to stressful situations. This is the secret to staying balanced, centered, calm, and collected as you navigate the daily challenges of work and life.

Meditation can help you gain clarity and insight in moments of overwhelm, find perspective when the pressure is on, and reduce anxiety to move forward with confidence and conviction. It’s also a powerful way to start your day from a place of focus and intent.

Humessence founder and coach, John Marshall, offers a series of free guided meditations to help you come back to your center. Take a moment. Give it a try.

Breath Awareness Meditation For Presence & Mental Clarity

5 minutes

Breath Awareness Meditation For Presence & Mental Clarity

A quick pause and reset for the mind, bringing mindful awareness to the breath. A calming meditation for anyone at any time of the day. We'll utilize the breath to reconnect to the present moment and move forward with our day or night.
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R.A.I.N. & Forgiveness Meditation

11 minutes

R.A.I.N. & Forgiveness Meditation

A guided meditation on recognizing thoughts, acknowledging their presence, investigating their nature, and non-identifying with the perceived phenomenon. The essence of the practice is developing the capacity to forgive ourselves for following a thought, and returning back to the present moment.
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Energy Body Scan

20 minutes

Energy Body Scan

A meditation on recognizing sensations of the subtle body. Through becoming aware of all the sensations that we neglect as we move throughout the active day, we can connect to the present moment and become more in touch with shifts in our energy. A short visualization of this incoming energy will leave you ready to take on the challenges ahead.
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Forces Out Of Our Control

11 minutes

Forces Out Of Our Control

Re-center, reduce stress, and feel grounded in the present moment. We'll cultivate the awareness of sensations in the body due to gravity as a force we cannot control. From that awareness, we'll release the attempt to control other external forces to move forward with ease and equanimity.
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Changing The Relationship With Your Thoughts

10 minutes

Changing The Relationship With Your Thoughts

A short meditation to cultivate self-compassion for allowing thoughts to be present while holding a deep understanding that they are simply happening and not your own. Notice, forgive yourself and return to focused attention.
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Cultivating Gratitude

15 minutes

Cultivating Gratitude

Take a moment to cultivate gratitude for your breath, your heart, and all of the processes that occur without your conscious attention to carry you through each day. We'll visualize gratitude building at your heart center for the unique contribution that you are to the world, and project it over the rest of your day.
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Neti Neti, Peel Back The Layers To Find Your True Nature

23 minutes

Neti Neti, Peel Back The Layers To Find Your True Nature

Neti Neti is the process of peeling back the layers of what we're not, labels, attachments, and sensations, to get to our true nature. A meditative exercise to connect you to something more profound. See what's beneath years of conditioning.
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Finding Your Voice

16 minutes

Finding Your Voice

Whether setting boundaries in your relationships, speaking up at work, or giving a talk to a grand audience, take a moment to find your voice. Then, reconnect with the truth: your opinion matters, and no one else can provide your unique contribution.
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Calm Your Nervous System by Shifting Perspective

10 minutes

Calm Your Nervous System by Shifting Perspective

Shift from impending distress and calm your nervous system by zooming out to a different perspective in this guided visualization meditation. You'll find clarity on your situation and take action from a balanced place. In the grand scheme of things, you're going to be okay. I hope it provides you an alternative to letting fear-based reactions get the best of you.
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Insight Timer Teacher Profile

Join John on Insight Timer every Monday morning at 7 a.m. CT/8 a.m. ET to start your workweek on the right foot. The Mindful Reset – Set Your Intention For The Week is a live guided meditation to help you get centered, clear out the past, and set your intention for the week ahead. In this meditation, we’ll enter the present moment and visualize living out your intention.

You can follow John and sign up to attend through the Insight Timer app.

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