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Guided Meditation

In Need of Some Self-Care? Start With These 4 Meditations

Because you can't pour from an empty cup.

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If you’re anything like us, you may be feeling extra stressed or anxious recently—and with good reason. From the ongoing pandemic to the start of a new school year to the changing of the seasons, we all have a lot weighing on our minds (and our hearts) these days. If you find yourself feeling overwhelmed, that’s a good indication that it’s time to slow down.

These self-care meditations offer some time just for yourself. In less than 30 minutes, you will feel calmer and more focused, so you’re better able to show up for yourself (and others). Whether you’re looking for a quick guided meditation or a longer wind-down at the end of your day, we can’t think of a better way to practice some self-care.

See also: Why You Need a Self-Care Routine

Outside+ members get access to the full text of all of Yoga Journal‘s practice content—including meditations like the ones below—to help you reach new heights. They also get access to our complete archive, from inspirational stories to sequences by best-in-class teachers. Not a member? There’s never been a better time to sign up.

A 25-Minute Morning Self-Care Routine for Letting Go with Amina Naru

Start your morning off on the right foot with this self-care routine. In 25 minutes, Amina Naru, co-founder of Retreat to Spirit and director and founder of Posh Yoga, walks you through ways to feel rejuvenated and reenergized in the early hours of the day. Even if you woke up on the wrong side of the bed, Naru’s morning routine, which includes Breath of Fire and heat-building movement, will make you ready for the day ahead. Practice it here.

3- and 4-Minute Chakra Meditations for Self-Love with Mary Beth LaRue

Chakra meditation for self-care and self-love

Only have a few minutes? Mary Beth LaRue, a vinyasa yoga teacher and the creator of Embodied by MB, will lead you through short guided chakras meditations that will re-center you and give you a much-needed energy boost. If you’re looking for help adapting to your environment, check out the 4-minute sacral chakra meditation. Searching for more self-care and self-love? The 3-minute heart chakra meditation is for you. We love the crown chakra—and LaRue’s 3-minute meditation focused on the seventh chakra will help you build self-confidence. Practice them here. 

A 22-Minute Self-Care Meditation with Amina Naru

Self-care meditation

If you find yourself with a bit more time on your hands, try this 22-minute self-care meditation with Amina Naru. Struggling to find your own sense of inner calm? Naru will lead you through her own daily practice, which includes Ujjayi Pranayama (Victorious Breath), soft movements, and centering meditations. After listening to Naru’s own routine, you’ll feel more at ease—and more empowered to implement these practices into your own schedule.

A 17-Minute Evening Self-Care Routine with Pamela Stokes Eggleston

Evening self-care

Wind down and drift off peacefully with this evening self-care practice. Pamela Stokes Eggleston, co-founder of Retreat to Spirit and founder and director of Yoga2Sleep, will walk you through her 17-minute evening routine for a good night’s sleep, which includes yogic breathing, calming movement, and a loving-kindness meditation. The best part? You’ll wake up feeling reenergized and ready to take on your day.

See also: This Ayurvedic Bedtime Routine Will Improve Your Sleep