Free Guided Meditations

Master your mind. Master your life.

Make Meditation Your Secret Weapon

There’s a reason mindfulness and meditation are at the core of everything we do here at Humessence. A regular meditation practice 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 so you can 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 bring you back to center. Take a moment. Give it a try,

Library of Free Meditations

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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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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Insight Timer

Join John on Insight Timer every Monday morning at 7 a.m. CT/8 a.m. ET to start your work week on the right foot. The Present Professional – Kick Off 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 cultivate awareness of the present moment and walk through a short visualization.

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