Guided Meditation Audios

Thousands of research studies have shown that meditation is a powerful way to train your brain and focus your attention. You can literally “rewire” your brain by practicing the act of bringing your attention back to where you want it to go. Guided meditations help you direct that attention in helpful ways.

As I share with my clients, “What you focus on grows,” and “Energy flows where attention goes.”

Try my guided meditations to learn to shift out of old coping mechanisms into new responses that offer more freedom, positive energy, and personal agency. Many clients report success using images and ideas from these meditations to help themselves respond in new ways to familiar patterns.

I’ve recorded the following meditations when sharing them with various groups I run. These are a great way to take some time for yourself and train your brain to move towards feeling more playful, excited and at ease as you parent and live your life.

If you’d like to schedule a live Inner Counselor Guided Meditation Session, please email me.

You can learn more about the Inner Counselor process here.

Mountain Meditation

This guided meditation will help you feel relaxed, calm, steadfast, and resilient as you experience being like a mountain. This visualization will help you be able to withstand the turbulence of life with more ease and grace.

Amy B · Mountain Meditation

Respond in a New Way Meditation – Using your Word of the Year

This guided meditation will help you get in touch with the feelings of a challenging situation, identify your needs, widen your lens, and imagine responding in a new way. This is especially helpful when you are feeling frustrated with a certain interaction, pattern or situation and in need of a new way forward.

Amy B · Respond in a New Way Meditation – Using your Word of the Year

Catalyst And Intention Meditation

This is a 20 minute guided meditation during which you will connect with pleasurable childhood memories. You will gain peace, inspiration, and wisdom to guide you in your current life.

Amy B · Catalyst And Intention Meditation

Acceptance Meditation

This is a 17-minute meditation to help increase self-acceptance and the ability to allow things to be as they are. Learn how to work with inner resistance and self-critique in order to feel more free and energized. The first 5 minutes are for relaxation and the last 12 minutes are for working with resistance to experience more peace and acceptance.

Amy B · Acceptance Meditation

Peak Values Meditation

This is a meditation inspired by Tara Mohr’s work (author of Playing Big). I will guide you through connecting with past “peak” experiences in order to identify your core values so that you can live in greater alignment with what matters most to you.

Amy B · Peak Values Meditation

Freedom And Space Meditation

20 minute meditation to connect with your inner wisdom and gain insight for your current life. Relax your body to feel more spacious and do some “time traveling” to visit times of freedom in your life.

Amy B · Freedom And Space Meditation

Light And Serenity Meditation

This meditation offers you a chance to quiet your mind, appreciate the dark of night, and invite in feelings of light, serenity and new possibilities.

Amy B · Light And Serenity Meditation

Perspective & Vision Meditation

12 minute guided meditation to inspire self-compassion, new perspective, vision, dreams, and possibilities.

Amy B · Perspective & Vision Meditation

Ease, Flow And Leaning In Meditation

This is a 11-minute meditation to help you unwind and bring greater ease and flow into your life and present challenges.

Amy B · Ease, Flow And Leaning In Meditation

Breath and Body Meditation

9 Minute Meditation to help you come back home to yourself through awareness of your breath and body.

Amy B · Breath and Body Meditation

Meditation For Word Of Year

This 13-minute centering meditation includes a body scan and visualization to help you connect with your wise self.

Amy B · Meditation For Word Of Year

Centering Meditation

This meditation will help you feel grounded in your body and able to listen to your inner wisdom.

Amy B · Centering Meditation

I also recommend the following meditations from other meditation teachers:

tenpercenthappier.com – great website and app for 10 minute daily meditations and podcasts. It’s helped me meditate for 90+ weeks straight already!

Oren Jay Sofer (One of my favorites!)

Sebene Selassie – google “Sebene Selassie meditation” to find her excellent meditations

Jeff Warren – great set of meditations with some emphasis on parenting

Sharon Salzberg – Sharon is a master teacher of meditation.

So many of the strategies we are working on also help each of us personally…

Before we started parent coaching with Amy, we were feeling a bit confused and helpless. After working together for a few months, we feel armed with knowledge, tools, and strategies that we didn’t have before. That may sound simple but it’s huge. We feel greater confidence as parents now that we can better understand our children’s experiences in both big and little ways and have different tools to help them when they need it. So many of the strategies we are working on also help each of us personally and our family in general. We can genuinely say that we have gotten exactly what we hoped to get out of our sessions. Best of all, Amy is compassionate, fun, and easy to talk to, and she helps us without any judgment.

Robyn and Mike D., Reading, MA, parents of a 6 year old boy and 3 year old daughter

Practical parenting tools and larger vision…

When I started out working with Amy, I was overwhelmed by my (10 year old) son’s behavior and struggling to balance his needs and wants with my own. Her support has been invaluable, both in providing me with practical parenting tools and in guiding me to be able to see the larger vision of what I most value and want – to support my son in the long run. To use the forest/tree metaphor: when I started working with Amy I felt like parenting was a process of continually running into trees. Working with her has allowed me to see each of those trees as a possibility for growth and connection with my kid, and the larger forest is now my vision of our family values and goals.

Nina M., Amherst MA, Mom of a 10 year old boy

I have learned several techniques to help my mind when it starts to spin…

I have learned several techniques to help my mind control itself when it starts to spin. I find everyday it’s become less and less chaotic since the house has become calm. Today, I am finding the kids are showing their faces around us more often and sitting in the same rooms as us. We still have work to do in a few areas, but the atmosphere in our home has been far more pleasant and without an immediate attitude when the kids are asked to do something to help.

Doreen D., Marshfield, MA, parent of two teens

She helped us understand how ADHD and DCD affect our child’s mind and body…

We started working with Amy after a diagnosis of ADHD and Developmental Coordination Disorder (DCD) for our oldest child left us feeling completely overwhelmed. Amy is relatable and knowledgeable. Her approach is multi-faceted; she helped us understand exactly how these disorders affect our child’s mind and body, while also encouraging us to explore our own emotions, reactions and communication styles with each other and with our child. She provided us not only with specific tools and strategies to better interact with our child, but useful context to explain certain traits or behaviors. We would definitely recommend Amy to any parent struggling to understand their child and their own parenting approach with more clarity and intention.

Emma C. and Dan B., Boston MA, parents of two children ages 2 and 5

I’ve shifted from hovercraft, drone-strike parenting to gardener…It feels like I’m taking the most important graduate-level class of my life!

In the beginning, I felt like I was in crisis-mode. I was frequently anxious which affected my mood and ability to handle sensitive teen emotions. And sometimes I even felt like I caused more angst than was initially there. Now, I feel more capable, less impatient, more empathic, less anxious, more forgiving. I really appreciate the big mind-shifts and acronyms to help me remember and use them. It feels like I’m taking the most important graduate-level class of my life!

Emily S., Mom of two boys ages 10 and 13 in Lexington, MA

Choosing to work with Amy is one of the best decisions I’ve made!

Amy’s parent coaching has been transformative for me as a mother and as an individual. Her wealth of creative ideas has not only addressed parenting challenges but has also positively influenced my personal growth. Amy’s genuine care extends beyond parenting; she values you as a whole person. The strategies I’ve implemented have brought ease and improved communication within my family life. Choosing to work with Amy is one of the best decisions I’ve made!

Jamie B., Mom of a 6 year old boy in Philadelphia, PA

Amy is a wizard!

Amy is a wizard! Her calm, straightforward approach quietly boosts your confidence while she gives you the tools to implement desired changes. Her process and emphasis on ownership through the playbook and notes are key to success, and she’s tuned into this process. Whatever your struggle, Amy is the person you can count on for support.

Jennifer R., Mom of two Seattle, WA

Amy helped us resolve the most painful parts of the day…

My friend referred me to Amy when I was feeling frustrated and overwhelmed with some negative dynamics going on in our home. After a few months of working together, I feel like my family is lighter and happier together. I have a toolkit of mindsets and strategies to go back to when I need support. Amy helped us resolve the most painful parts of the day so that now we can focus on the deeper work of getting along and supporting each other as a family.

Lara Frankovich, mother of 3 boys ages 8, 13, and 15, Colorado

I feel much better equipped to navigate many different situations…

Amy’s coaching has been critical in my healing journey. She provided a constructive and safe environment where I felt comfortable sharing details of my experiences, and received much needed support in processing and recognizing issues of past and present. I feel much better equipped to navigate many different situations, pulling from the toolkit of techniques she has helped me build. I continue to see improvements in how I handle scenarios and relationships as a result of our work together.

Enabling us to access our best selves even at the hardest times…

Amy, thank you so much for your support in allowing us to reach for the family life we hope to create, and enabling us to access our best selves, even at the hardest times! I feel a buoyancy this afternoon after our call that gives me hope heading into the holiday week!

Rosy, Robert, Carla and Marian

More harmony together as a family…

Amy helped us become more self aware and “cool our temperature” when kids get upset. We learned the importance of being able to step back and address issues during calm times and not in the heat of the moment. We feel a new sense of agency and are enjoying deeper conversations, healthier activities, and more harmony together as a family.

Sarah and Noah, Pembroke, Bermuda, Parents of 9 and 11 year old children

An extraordinary process…

It was an extraordinary process to not just learn about my daughter’s style and temperament, or her values and strengths, but to also see how this was an opportunity for me to grow. I tell everyone I can about the impact of this experience on my person, my relationship with my daughter, and on our family.

Marta B, Northampton, MA

It felt magical…

Each week we worked on a new struggle and every time there was a positive result. It honestly felt magical seeing these struggles we dreamed of changing come to life. Amy truly feels like a lifeline. Working with her is one of the best investments we have made for our family.

Doug and Ashley, Roslindale, MA

Mindset changes, resets, concrete examples…

Amy has helped me with mindset changes, resets, concrete examples, and ideas for things to do in the moment. I am more in-tune with my daughters developmentally. Parent Coaching has been an amazing resource that has helped me to enjoy my children and family so much more.

Megan, Mom of 3 and 7 year old daughters in Columbus, OH

Reduced the feelings that I’m performing badly as a parent…

Amy helped me see how the kids really are expanding my world view – by the way they are and how they make their way through the world. I have reduced the feelings that I’m performing badly as a parent and increased harmony in the house by changing my reactions and mindset so that we all feel better.

Michelle Farrington, Mom of two teens in Arlington, MA

We know we will come back to Amy for help and guidance…

Navigating life with a 3 year old was challenging enough but with a newborn on the way we knew we weren’t prepared. Our daughter was already very mommy dependent and we were expecting that to get worse. And it did. But Amy helped us through it by adjusting our thoughts and giving us techniques and tools to use during this difficult stage. We know we will come back to Amy for help and guidance when we hit the next rough patch.

Brett and Heidi, parents of a new baby and 3 year old, Newton MA

She provided personalized techniques…

My teenage son could not return to school during the Pandemic due to his social anxiety. After a couple of psychologists who specialize in anxiety failed to help him, I decided to learn some skills myself to help him recover by reaching out to Amy. I have been very impressed by Amy’s exceptional empathy, kindness, and professional skills. She provided ample great ideas and personalized techniques that helped me bond with my son and improve his self-confidence. As a result, he was able to attend several in-person summer camps and is adjusting to a new high school now! I hope other parents with anxious kids can benefit from Amy’s great help too.

Father of a teenager boy with social anxiety, Newton, MA

Definitely worth every penny to help yourself and your family.

Amy provides insight, support, and compassion to parents struggling to connect, listen, laugh, and understand their children. Through patience and humor, Amy finds a way to navigate the intensity of parenting and partnership. Amy shows you patterns in your behavior, insight into your child, and how to connect with your spouse. If you want to feel more calm, more connected to your kids and spouse, and more centered within yourself, Amy is the coach for you. Her accessibility, gentle guidance, and support are wrapped in levity, understanding, and care. Definitely worth every penny to help yourself and your family.

Jen Carter, M.D., Stratham, NH. Mom of three children ages 8, 10 and 12

Coaching with Amy has been one of the best investments we’ve made.

We sought out parent coaching because we felt like we lost our patience too easily as parents and then often felt judgmental of ourselves. We both knew that there was a way to apply our mindfulness practices to parenting, but needed guidance. Amy helped us learn to collaborate with our child more often to get his input on difficult situations, like morning routines, which helps him invest in the solutions. We also have more productive conversations with him when we process difficulties because we have a framework. We feel closer as a family.

Amy is non-judgmental and easy-going, which makes being vulnerable enough to make real changes easier. Her humor, practical approach and excellent questions made all the difference. Coaching with Amy has been one of the best investments we’ve made.

Amy and Pete, Mansfield, MA

Parent coaching with Amy has transformed our family.

Parent coaching with Amy has transformed our family. When we started, we were exhausted and exasperated with parenting and our kids. We felt as though we’d gone through our “toolbox” and were out of ideas on how to have cooperative, yet happy kids and family. By the end of the day we often felt bad/sad about our own actions that day.

Parent coaching has enabled us to take a step back to learn about each of our kids and their emotional, physical and developmental needs. And because we recognize that each is unique, and often changing, our parenting needs to be flexible and less rigid than we’d set up. We can have more fun, enjoyment and laughter AND feel successful at the end of the day. Remembering to find the joy and playfulness makes for happy kids and parents!

We’ve worked through countless real, concrete solutions to our family’s everyday challenges. We’re building a toolbox. We’re learning how to use it in real time and having more fun, too.

Melissa and Ernie, parents of 5 year old twin boys and a 2 year old girl in Newton, MA

I am able to be the parent I wanted to be.

I have been talking about this experience of parent coaching with every parent I talk to. I’ve shared the value of the resources and time reflecting and processing. At the beginning I felt overwhelmed, hopeless, and like a complete failure. Now I feel confident and recharged. I am able to be the parent I wanted to be. Our weekly conversations have been most helpful. You are so positive, supportive, and nonjudgmental, which is what we all need when talking about our insecurities with parenting.

Mo Reed-McNally, mom of 5 and 7 year old boys in Amherst, MA

I’m grateful I’ve had you as a touch point and lifeline.

Your parenting, relationship, and individual coaching has been invaluable to me through this year which has been challenging in so many ways. I’m grateful I’ve had you as a touch point and lifeline. Your parenting insights and ideas made me step back and examine the type of relationship and family I want to create –and recognize that our family and relationship doesn’t have to be the one that just happens, but that I can be more in control and a creator of both. You have been a true treasure and ray of light for me during a difficult year.

Sara, mom of 7 year old girl and twin 5 year old boys in Marin County, CA

Coaching strengthened our relationship with our older daughter and each other.

The most important impact of parent coaching for us is that now we’re on the same page as parents in terms of how we handle our daughter’s behavior. Before that, our strategies were reactive or inconsistent. Through our weekly coaching sessions, we gained clarity on what was happening and learned how to handle meltdowns effectively. We learned to pay attention to WHY our daughter was behaving negatively, which enabled us to get much better at meeting her needs. Now it’s hard to remember the last time there was a hitting or yelling episode! We are both on the same page and can tap in for each other when one of us needs a break. Parent coaching with Amy was a really worthwhile investment that has strengthened our relationship with our older daughter and each other. We are truly grateful to Amy for her guidance through a big transition for our family.

Andy and Elizabeth, parents of girls ages 4 and 7 months, Roslindale, MA

Amy helped us bring back a sense of delight of being with our son.

Amy helped us navigate through a really turbulent time and brought back a sense of delight of being with our son. He is now less whiny, better at coping with emotions, and more self-directed and we are calmer and more confident in our approach to parenting, which makes all of us feel happier to be together. What makes Amy truly stand out is her hands-on, judgement-free approach—over six sessions, she equipped us with the tools and language to approach parenting challenges and help our son build resilience and navigate his emotions. We learned to emphasize the positive and to show our son the process of our thinking through things. We now encourage him to participate in problem solving and he comes up with great ideas. Seeing things from our son’s perspective gave us new insight into his needs. We are all enjoying less conflict and more fun around the house!

Jennifer Chen and Simon Montlake, Cambridge, MA

I am a much happier, stronger person than I was when we started

I am incredibly grateful that I had Amy as a coach during a time of intense personal change and growth. She helped me to reflect on and understand difficult losses, she helped me to be a better parent to my teenaged children through big transitions, and she helped me make changes in my life that have allowed me to grow and to thrive. I am a much happier, stronger person than I was when I started coaching 12 weeks ago–Amy has made such a difference in my life.

Amy, mother of 2 teens in Newton, MA

I felt supported, heard, and understood every step of the way.

Through the whole coaching process, Amy was the very definition of committed. She was completely focused and engaged, took copious notes, asked highly relevant questions, engaged in dialogue for the sake of discovery and clarification, and took the time to compose thoughtful emails. I felt supported, heard, and understood every step of the way.

Father in Brookline, MA

We are having more fun with our kids now.

We would definitely recommend parent coaching with Amy. She helped us build our parenting muscles, work better as a team and build our confidence to parent well and in line with our values. We are having more fun with our kids now and feel like we have some more structure and control over what happens at home.

Parents of two young children in West Roxbury, MA

Amy helps me to focus on what is most important in my life.

Amy reminds me to pay attention to and move toward what lights me up and what makes me feel most alive. This helps me to focus on what is most important in my life.

Mother dealing with separation and job transition in Newton, MA

There is now a wonderful friendship and love between me and my son…

It has been two years since I did parenting coaching sessions with Amy and I still use ideas and techniques I learned during that time. I am so happy that there is now a wonderful friendship and love between me and my son which I had not thought would be possible when I started the coaching. He now reads more books and makes better choices. I am so grateful to Amy for those conversations, and her support and wisdom that changed my approach to parenting and brought light into our family life.

Olga, Newton parent of 7 & 3 years old

My stress level has decreased to a more manageable level.

Working one on one with Amy has been invaluable to our family. With her help, I have become more firm, clear, and confident in my parenting. Before I worked with Amy, my stress level about parenting was on the high end. As a result of working with Amy, my stress level has decreased to a more manageable level. My family routines have greatly improved and I’ve learned to make a more concerted effort in nurturing all of the relationships in our family. I highly recommend Amy Behrens as a parent coach.

Maura, mother of boys ages 6 and 2 in Roslindale, MA

Parent Coach and Educator

Guided Meditation Audios