Reduce Stress and Increase Well-Being
View Guided Meditations
The John Hopkins Mindfulness Program provides various mindfulness-based courses for patients, faculty and staff taught by Dr. Neda Gould. Courses are taught virtually and in-person
Learn more about our mindfulness courses.
Bring Mindfulness to Your Day
There are simple and brief ways to cultivate mindfulness. By tuning into our breath and our senses, we can ground ourselves back into this moment.
Take a Three-breath Break
Pause several times during the day and bring your attention to your breath for three breath cycles. There is no need to change your breathing, simply notice your breath for the next three-breath cycles.
Drop The Story
Much of our stress comes from the “story” we create in our minds about how things should be, how they will be in the future, or how they were in the past. See if you can notice when your mind is traveling beyond the “facts” of what is true and is creating this story. See if you can bring yourself back to the facts of just what is true.
Bring Attention to Your Senses
Our senses (sight, smell, hearing, taste and touch) always reside in the present moment. Take a few minutes to become aware of what you are sensing in each of these domains. Describe what you are experiencing to yourself in a few words.
Practice Gratitude or Look for a Silver Lining
Even amidst stress we can find things to be grateful for—the opportunity to spend a few extra minutes in nature, the ability to connect with someone in your home, the sun shining through your window. List a few of these in the morning or before bed that you are grateful for.
Eat Mindfully
See if you can eat one meal or snack each day without doing anything else at the same time. Put down your phone or newspaper. Don’t have a conversation with others if possible. Simply focus on your food using all of your sense. Try putting your fork down in between bites to really savor each bite.
Guided Meditations and Relaxation Practices
