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Day 14: Peaceful Walk

2026-07-21T03:00:23.346-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

7-Minute Video Meditation for Mindful Walking

What comes to mind when you hear the word 'meditation'? Is it a person sitting in an aesthetic yoga studio, on their mat, with crossed legs and closed eyes? Sure, that's one approach, but it's hardly the only one. One of the many reasons we love meditation is that there is no one way to meditate. In fact, you don't even need to be still to do so. In today's meditation, we'll practice walking mindfully as we ground our attention with the help of mental noting.

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The Benefits of Walking Meditation and How to Get Started

Earthing–A Technique to Help Ground Your Body

How Meditation Impacts Your Mind and Body

Mental Health Benefits of the "Hot Girl Walk"

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Day 13: Just Do It & Know You're Doing It

2026-07-20T03:00:22.525-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

9-Minute Video Meditation for Ordinary Magic

While much of our attention turns toward the future, we forget to realize the simple joys that lie in the here and now. Even when we're not experiencing those little wins, we can recognize that being alive and well is our birthright. Freedom is in every single moment, not just during our days off and not just on the days we're feeling our best. So, no matter what your day looks like, whether you're working a full day at the office, running errands, going to class, or cleaning the yard, make some time and space for ordinary magic. Today's meditation will help us find beauty in the little things.

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What Is Self-Awareness?

Automaticity—Why We Act Without Thinking

Focused Meditation: How to Start a Practice

What Is Body Scan Meditation?

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Day 12: Drop the Storyline

2026-07-19T03:00:24.039-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

7-Minute Video Meditation to Releasing Attachment

Most emotions only last about 90 seconds, but we usually keep them going with our train of thought. When we get into an argument with a friend, we might feel anger in the moment. When we reflect back on it later that night, we may begin to ruminate on what was being said, why they had to bring up the past, how we responded, and what should have been done instead. In today's meditation, we’re going to experiment with experiencing emotions without getting caught up in the drama of the stories around them.

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How to Let Go of the Past and Embrace Your Future

Why Letting Go of Control Can Help You Enjoy Life

How Metta Meditations Can Help You Cultivate Compassion

How to Forgive Yourself

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Day 11: Healthy Busy vs. Crazy Busy

2026-07-18T03:00:19.550-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

8-Minute Video Meditation to Becoming More Mindful

When we run through our days on autopilot, we can get caught up in the add-ons or the stories we tell ourselves rather than experiencing each moment for what it is. Take a moment to notice those add-ons the next time you go about your morning routine. How can we separate them from our experiences in the moment? Can we walk to catch our train, knowing we're walking to catch the train? Can we take a sip of coffee and notice that we're sipping our coffee?

Today's meditation will help us practice noticing what's happening around us and seeing things for what they actually are.

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What Is Mindfulness Meditation?

How to Become More Mindful in Your Everyday Life

6 Effective Ways to Clear Your Mind

The Benefits of Walking Meditation and How to Get Started

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Day 10: Energizing Breath

2026-07-17T03:00:21.811-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

3-Minute Video Meditation to Boost Your Energy

When we think of meditation, we generally view it as a calming practice; one associated with relieving stress, feeling more at ease, evoking a sense of relaxation and mindfulness. And yes, while it does cultivate all those cozy, low-key feelings, it can also boost your energy, even if you don't feel like you're doing much in the moment. Today's meditation will help you achieve a sense of calm and alertness at the same time through what's known as "belly breathing."

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How to Feel More Awake During the Day

Reducing Stress With Positive Energy

How to Relax Your Body and Mind

What to Do If You Are Experiencing Burnout

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Day 9: Falling Asleep

2026-07-16T03:00:20.870-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

2-Minute Video Meditation to Drift Off to Sleep

The only thing worse than not being able to fall asleep is lying awake, thinking about why it's impossible to fall asleep on the one day of the week you need to wake up early. Sound familiar?

There could be a variety of reasons why your brain and body are fighting rest. Whatever that reason is, we owe it to our bodies to release those worries and put them to bed, quite literally, so we can replenish our energy and stay physically and mentally well.

In today's meditation (that you can save for tonight), we'll practice a visualization exercise that will help you relax your mind and get the sleep your body needs. Sweet dreams.

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Guided Meditation for Sleep: How to Get Started

Yoga Nidra: The Sleep Meditation for Restorative Rest and Relaxation

How to Ditch Poor Sleep Hygiene

7 Breathing Exercises for Better Sleep

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Day 8: 4-7-8 Breathing

2026-07-15T03:00:18.804-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

2-Minute Video Meditation for Instant Calm

If you take away anything from this meditation series, let it be the 4-7-8 breathing technique outlined in this video. This exercise can work in a pinch whenever you're feeling anxious, experiencing overwhelming emotions, or looking to wind down and relax before bed in less than five minutes. Today's meditation will teach you how to use this technique anytime and anywhere to calm down quickly.

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Box Breathing Techniques and Benefits

9 Breathing Exercises to Relieve Anxiety

How The 4-7-8 Breathing Technique Can Help Relieve Stress and Anxiety

The Benefits of Deep Breathing

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Day 7: Keeping an Open Mind

2026-07-14T03:00:20.984-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

8-Minute Video Meditation to Open Your Mind

It's human nature to gravitate toward the experiences in our lives that bring us joy and block out the ones that feel less than. But as complex beings, we are more than capable of holding space for multiple emotions at a time. There's plenty of room for the bittersweet. Today, find openness in whatever shows up through this meditation and as you go through your routine.

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How Accepting Emotions Can Improve Emotional Health

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Day 6: Know You Are Enough

2026-07-13T03:00:21.197-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

9-Minute Video Meditation to Be Here Now

It's often hard to remember that we're human beings versus human doings. Many of us fall into a pattern of going through the motions each day, only briefly taking a moment to rest when we feel like we've "earned" it. Today, let's carve out moments throughout the day to appreciate ourselves with the help of this meditation.

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How to Take a Break from Work (and Why You Need To)

6 Effective Ways to Clear Your Mind

What Is Mindfulness Meditation?

How to Be More Present

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Day 5: First Sip

2026-07-12T03:00:22.542-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

9-Minute Video Meditation to Awaken Your Senses

How often do we begin our day with a warm cup of tea or coffee? Chances are, every day. It's so embedded into our morning routine without a second thought that the process of preparing it is like muscle memory. But what if we approached this ritual as if it were our very first time? By tuning into all of our senses, we can practice mindfulness meditation through something we've already grown accustomed to doing regularly. So, pour yourself a cup and hit play on this meditation.

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What Is Mindfulness Meditation?

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Mindfulness vs. Meditation: What’s the Difference?

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Day 4: Dealing With Anxiety

2026-07-11T03:00:18.676-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

5-Minute Video Meditation for Dealing With Anxiety

When we're experiencing stress or anxiety, we'll likely feel it physically in our bodies too—a tenseness in our jaw, a tightness in our shoulders, an uneasy feeling settling in our gut. Today's meditation will help you locate the sensation of anxiety within your body and visually imagine it leaving your body as you breathe out.

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Use Mindfulness Meditation to Ease Anxiety

Start Practicing Guided Imagery for Anxiety With These Simple Steps

Stop Worrying by Staying Present With Mindfulness

5 Types of Mindfulness Meditation for Reducing Stress

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Day 3: Today's Intention

2026-07-10T03:00:20.641-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

10-Minute Video Meditation for Finding Clarity

If you've ever been to a yoga class or joined a guided meditation, you may be familiar with the act of setting an intention before the practice. Spoiler alert: It's also something we encourage at the beginning of these video meditations. Today's meditation will show us how to set and reflect on an intention whenever we're feeling anxious about our next move.

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Focused Meditation: How to Start a Practice

How Meditation Impacts Your Mind and Body

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Day 2: 3 Minutes to Calm

2026-07-09T03:00:19.311-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

3-Minute Video Meditation to Calm Down Quickly

Feeling overwhelmed, anxious, or scatterbrained? One free stress-relief tool we have at our disposal, at any time and any place is one we may not necessarily think to utilize—our breath. Luckily, we can readily access our breath whenever our mind is racing and bring our brain back to baseline. Today's meditation shows how quickly we can calm down by using our breath as an anchor.

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A Quick and Simple 5-Minute Meditation

8 Meditation Techniques to Try

9 Breathing Exercises to Relieve Anxiety

Grounding Techniques for Post-Traumatic Stress Disorder

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Day 1: It's Never Too Late to Begin Again

2026-07-08T03:00:19.060-07:00

Welcome to Verywell Mind’s 30-day meditation email series, Pause & Play. For more videos, check out our meditation library.

5-Minute Video Meditation for Starting Fresh

Think back to what it felt like to ride your bike or learn a new language for the very first time. We didn't pressure ourselves to get it right or get it done perfectly—at least not right away. We gave ourselves grace to simply learn. Today's meditation will help lay the groundwork for cultivating a beginner's mind and releasing any expectations of perfection.

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How to Get Started With Guided Meditation

5 Self-Compassion Exercises to Practice Daily

How to Overcome Perfectionism

How to Practice Loving Kindness Meditation

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Hong Kong Summer Fun: Unmissable Events and Sizzling Rewards!

2026-06-16T02:00:51.008-07:00

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Catch the Wave of Hong Kong Summer Fun!

Summer is turning up the heat! Headlined by the spectacular Sun Life Hong Kong International Dragon Boat Festival celebrations, a radiant calendar of events and sizzling ‘Shop.Eat.Play’ savings is ready to sweep across the city.

Unlock Hong Kong's Best Summer

Celebrate the Sun Life Hong Kong International Dragon Boat Festival

Ignite your journey from 19 June with 13 days of harbourfront excitement, including the 50th Hong Kong International Dragon Boat Races, refreshing snacks at Dragon Boat Food Lane, a Beer Garden with live performances and fun-themed photo spots.

Join the Festival Fun

Summer Deals: Shop.Eat.Play & Save Citywide

Launching in waves from 15 June, an array of exclusive promotional rewards and offers drops citywide, giving you exceptional value across top attractions, malls, dining and transport.

Discover the Summer Getaway Pack

Catch the Hottest Attraction Highlights

Hong Kong Disneyland: Pixar Summer Fest
(12 June – 31 Aug)

Cool down with a splash-filled adventure alongside your favourite Pixar Pals! Enjoy high-energy water parties and spectacular nighttime drone displays from day to night.

Ocean Park Hong Kong: Pandastic Summer Birthday Celebration
(26 June – 31 Aug)

Join a pandastic party as Ocean Park celebrates its six adorable resident giant pandas turning into lively Panda Friends characters for playful, heartwarming moments.

Ngong Ping 360: 20th Anniversary Celebrations
(24 July – 11 Oct)

On selected summer holiday weekends, enjoy extended evening cable car rides with neon light-themed effects and dazzling night views, and catch exclusive live concerts featuring top local singers.

Illuminations at The Peak
(13 June 2026 – 6 June 2027)

Witness a mesmerising 3D projection mapping spectacle at The Peak Tower, with three shows every night utilising dazzling visual technology to celebrate the city’s unique charm and vibrant spirit.

Want to see what else is happening? Check out the complete line-up of Hong Kong summer events.

Explore All Summer Events

Summer Insider Guides

What to See and Do During the Dragon Boat Festival

Discover the rich heritage, traditional rituals and delicious delicacies behind this ancient celebration.

Family-Friendly Guide to the Hong Kong International Dragon Boat Races

Plan a perfect day out with exciting races, entertainment and festive bites that kids will love.

A Couples’ Guide for a Romantic Hong Kong Summer

Spark the romance with unforgettable harbour views and idyllic island getaways made for two.

View All Guides

Day 30: Choose Self-Love

2026-04-22T03:01:05.446-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

15-Minute Video Meditation to Choose Self-Love

We've often been told that in order to love others, we need to love ourselves first. But what does that even look like? What does loving ourselves mean? And how do we know when we've reached that level of self-compassion? As we wind down our Pause & Play meditation series, this final meditation is meant to explore all of those questions and more.

If you've stuck with us for this entire 30-day journey, go on and shower yourself with some extra love today. You did that! We hope this mindfulness journey has helped you connect with yourself and with others in a deeper, more meaningful way—and made you a bit happier and more present as a result.

Remember, there's no "right" way to feel now that you've reached the end of this series, and your mental health journey doesn't need to stop here. No matter where your path takes you next, we're right here when you need us. Want more meditations? Check out our library of guided meditations on Verywell Mind.

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7 Ways to Practice Self-Love

5 Self-Compassion Exercises to Practice Daily

25 Self-Love Affirmations to Remind You of Your Worth

25 Positive Daily Affirmations to Recite for Your Mental Health

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Day 29: A Sense of Wonder

2026-04-21T03:01:07.905-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

30-Minute Video Meditation to Approach Life With Beginner's Mind

We're never more present than we are when we experience something for the very first time, whether it's a new country, a movie premiere, or a gallery opening. We activate our childlike wonder—tuning into all of our senses—by fully soaking in how the experience feels, looks, and tastes. This way of seeing something in a fresh, new way is referred to as Beginner's Mind and is a key concept in mindfulness and meditation.

In today's meditation, we'll practice "noting." Noting is a simple meditation technique that can help us see how we think about things and, in this way, help us return to our Beginner’s Mind. The more we practice these and other mindfulness techniques, the more we can bring a fresh, non-judgmental perspective to all aspects of our lives.

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A Beginner's Guide to Chakra Meditation

How Long Should You Meditate?

Yoga Nidra: The Sleep Meditation for Restorative Rest and Relaxation

5 Meditation Techniques to Get You Started

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Day 28: Deliciously Present

2026-04-20T03:01:06.197-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

9-Minute Video Meditation for Mindful Eating

For many of us, our relationship with food isn't as intimate as it could be. We may scarf down a protein bar on the way to work or rush through a desk salad during lunchtime at the office. When we get home, we might mindlessly inhale our dinner on the couch in front of the TV. In fact, multitasking might be the only way we really know how to eat. In today's meditation, we'll make the act of eating into a ritual and experience the flavor and nourishment of our food.

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What Is Mindful Eating?

Learn How to Savor the Moment

How to Stop Comfort Food Cravings

How to Stop Emotional Eating From Stress

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Day 27: Community Matters

2026-04-19T03:01:04.716-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

6-Minute Video Meditation to Feel Supported

Picture the people in your life who you can turn to in times of need. If a handful of friends, family members, neighbors, or partners come to mind, consider yourself lucky. Research shows that social support plays a key role in our mental and physical well-being and can even help us better cope with stressful situations. If you're feeling anxious or worried today, this meditation is here to help you reflect on your community and remember the feelings of safety and support that they provide.

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How Social Support Contributes to Psychological Health

How to Increase Your Sense of Belonging

How to Practice Loving Kindness Meditation

6 Friendship Benefits: Why It's Important to Stay Close to Your Friends

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Day 26: Can't Sit Still

2026-04-18T03:01:05.236-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

7-Minute Video Meditation to Settle a Restless Mind

Often, it feels like our minds are racing a mile a minute with all-consuming thoughts. We might stress over completing our quarterly goals at work, planning for an upcoming trip, or finishing up a paper before its deadline, all while trying to balance our own needs and those of our family.

Reframing is one technique we can practice that involves shifting our mindset to view a situation from a slightly different perspective. It can be helpful in these times when the mind has trouble "sitting still" and tends to resort to distorted thinking. Try out the two reframing tools in today's meditation and practice them the next time your mind is working overtime.

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How to Stop Catastrophizing and Jumping to the Worst-Case Scenario

How to Reframe Stressful Situations

How to Use Thought Stopping Techniques to Control Unwanted Thoughts

How Cognitive Reframing Works

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Day 25: Anchoring the Breath

2026-04-17T03:01:05.529-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

6-Minute Video Meditation to Hold Your Attention

For as long as we are alive, our breath is one of our only true constants. We hardly notice when we inhale or exhale as we go about our lives unless we draw attention to it. That's given we're immersed in the present moment, which isn't easy for our minds to do. In today's meditation, we'll discover how to use our breathing anchor as a focus point to stay tuned into the here and now.

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Focused Meditation: How to Start a Practice

7 Tips for Becoming More Mentally Focused

Use Mindfulness Meditation to Ease Anxiety

The Benefits of Deep Breathing

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Day 24: Relationship Goals

2026-04-16T03:01:04.027-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

7-Minute Video Meditation to Strengthen Your Relationship

It's not selfish to want more out of our relationships, even if it seems like things are fairly drama-free and good enough as they are. But how can we reach our relationship goals if we're not also willing to take a hard look at ourselves and put in the work? Maybe we can be less reactive when facing a conflict with our partner, or be more vulnerable with our friends and break down new walls together. In today's meditation, we'll explore our priorities and move forward with confidence in reaching our relationship goals.

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Strengthen Your Relationship With Mindfulness-Based Relationship Enhancement

How to Practice Loving Kindness Meditation

40 Questions to Build Intimacy in a Relationship

How to Grow Emotional Intimacy in Your Marriage

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Day 23: Celebrate Your Wins

2026-04-15T03:01:03.739-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

6-Minute Video Meditation to Celebrate Your Wins

Celebrating our wins can feel unnatural—whether we just got that hard-earned promotion, threw together a successful event, or managed to get out of bed and go to work (yes, it's like that sometimes). After all, our brains are hardwired to focus on the negatives. But advocating for yourself can release "happy chemicals" in your brain, which can connect the activity we're celebrating to the goodness we feel when we do so. Today's meditation will help you get into the practice of tooting your own horn.

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Self Efficacy and Why Believing in Yourself Matters

How to Turn Down the Noise and Turn Up Your Confidence

Healthy Ways to Celebrate Success

How to Be More Confident: 9 Tips That Work

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Day 22: Listen & Chill

2026-04-14T03:01:02.776-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

3-Minute Video Meditation to Listen & Chill

At any given moment, there are a multitude of sounds going on around you, whether you're actively absorbing them or not. It can be tempting to block out certain sounds, especially if we struggle with noise sensitivities, or are trying to focus on work, studies, or trying to catch up on some sleep. Rather than writing most sounds off as distractions, open your mind to the sounds you hear and see how they can anchor you in the moment.

Try honing in on one particular sound at a time and see how it takes shape. Then do the same with another, and then another. With regular practice, today's meditation will help you see how sounds can actually ground you when you listen to them with intention and without judgment.

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Day 21: Only Connect

2026-04-13T03:01:05.025-07:00

This meditation is a part of Verywell Mind’s 30-day meditation email series, Pause & Play. We hope you continue your mindfulness journey with us. For more videos, check out our meditation library.

8-Minute Video Meditation to Focus on the Good

So much of our waking time is spent juggling the many tasks we need to cross off our to-do list. Our days are on autopilot, more often than not, and we focus on what's next rather than look back on all the things that went right. Congratulate yourself on the goodness of what you are doing with the help of today's meditation.

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