Start with free mindfulness audio and videos — then go deeper with immersive therapy exercises that engage your senses.
Clear destinations for free practices (Neff, Brach, and more), our Compassionate Companion audio, free guided mindfulness videos, plus premium immersive exercises you can do from home.
Free resources
Hand-picked free guided meditations from Bay Area CBT Center. Each practice has its own page so you can listen, share, and come back to it.
Bay Area CBT Center · 15 minutes
This guided practice brings you back to the world before the mind adds a story. Through sight, sound, touch, smell, and taste, you notice what is actually here. Sensation becomes an anchor when thoughts start to spiral. Over fourteen minutes, you practice meeting the moment directly — without needing to explain it away.
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Bay Area CBT Center · 18 minutes
This somatic practice helps you return to steadiness when activation pulls you between intensity and shutdown. You track sensation in the body and find a middle ground you can stay with. Breath, contact, and paced attention support regulation without forcing calm. Over sixteen minutes, you practice coming home to yourself between the shores.
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Bay Area CBT Center · 13 minutes
This guided imagery practice comes from Compassion Focused Therapy. It is also known as the perfect nurturer or ideal compassionate image. You meet a warm, wise caring figure who can soothe unmet needs. The same kind of figure is used in schema therapy imagery rescripting.
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Bay Area CBT Center · 14 minutes
This guided practice turns toward longing, hunger, and yearning. You slow down enough to feel what sits underneath the reaching. Instead of chasing the ache away, you stay with it gently. Presence and care help you meet that longing with more steadiness.
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Bay Area CBT Center · 15 minutes
This guided practice is for partners who want to meet each other with more empathy and presence. You sit facing one another and gently notice what arises in the space between you. Soft attention helps you stay connected without rushing to fix or explain. Empathy becomes something you can feel together, not only talk about.
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Bay Area CBT Center · 11 minutes
This progressive muscle relaxation practice guides effort and release through the body. Each tensing and softening is met with loving-kindness. You honor the effort it takes to hold, then savor the ease of letting go. Gratitude closes the practice so the body can rest more fully.
Play audio →Free from Bay Area CBT Center
Short guided practices you can watch anytime — settling into the present, meeting yourself with compassion, and connecting with your wiser self.
10-minute practiceA short guided practice to settle attention, notice the body, and return to this moment with more steadiness.
Watch free video →
12-minute practiceMeet difficult feelings with warmth and willingness — a gentle self-compassion practice for hard moments.
Watch free video →
15-minute practiceSlow down and listen for the wiser part of you — clarity, care, and guidance beneath the noise.
Watch free video →From home
Comprehensive, integrative experiences that weave binaural stimulation, EMDR-informed elements, and neuroplasticity-oriented practice into unique sensory exercises you can do anytime.
$19.99One-time payment
15-minute experience
$29.99One-time payment
25-minute experience
$39.99One-time payment
30-minute experience
$39.99One-time payment
30-minute experience
Pair these practices with therapy, groups, or a free consult with our team.