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jillian pransky
About
Meet Jillian
About My Practice
Press & Media
Contact
Books
Deep Listening
The Power of the Pause
Retreats & Events
Online Studio
About
Classes & Series
Drop-In Classes
Membership
Member Resources
Member Login
Trainings
Writings
Blog
Sign Up For Newsletter
Substack
Free Meditations
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Meet Jillian
About My Practice
Press & Media
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Folder: Books
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Deep Listening
The Power of the Pause
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Free Meditations
Telling Someone To "Just Relax" Doesn't Work. Here's The Science-Backed Reason Why.
Fall, Mindfulness/Meditation jillian pransky 10/4/25 Fall, Mindfulness/Meditation jillian pransky 10/4/25

Telling Someone To "Just Relax" Doesn't Work. Here's The Science-Backed Reason Why.

Learn how our nervous system really works—and how we can find more relaxation in our lives.

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An Autumn Chakra Reset to Feel Grounded & Ready for the Day
Fall, Mindfulness/Meditation jillian pransky 9/27/25 Fall, Mindfulness/Meditation jillian pransky 9/27/25

An Autumn Chakra Reset to Feel Grounded & Ready for the Day

An opportunity to pause, reflect, and make conscious choices about how we spend and restore our energy.

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welcoming change: an autumn equinox ritual to reflect and recommit to our intentions
Fall, Mindfulness/Meditation jillian pransky 9/20/25 Fall, Mindfulness/Meditation jillian pransky 9/20/25

welcoming change: an autumn equinox ritual to reflect and recommit to our intentions

welcoming change: an autumn equinox ritual to reflect & recommit to our intentions

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a heart-opening restorative to create space for the breath, reduce stress, & feel more connected
Mindfulness/Meditation, Metta, Fall, Stress & Anxiety jillian pransky 9/12/25 Mindfulness/Meditation, Metta, Fall, Stress & Anxiety jillian pransky 9/12/25

a heart-opening restorative to create space for the breath, reduce stress, & feel more connected

Discover how conscious breathing and a simple restorative Fish Pose practice can calm stress, support your nervous system, and open the heart to compassion.

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my favorite 4-minute technique to navigate transitions ✨
Practice Now, Mindfulness/Meditation jillian pransky 9/7/25 Practice Now, Mindfulness/Meditation jillian pransky 9/7/25

my favorite 4-minute technique to navigate transitions ✨

This mirco-practice combines a potent breath technique with simple movement. It takes less than 5 minutes, and you can do it seated!

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the practice that helped me listen to my inner wisdom
Practice Now, Mindfulness/Meditation jillian pransky 8/24/25 Practice Now, Mindfulness/Meditation jillian pransky 8/24/25

the practice that helped me listen to my inner wisdom

Try this FREE meditation practice to help us listen softly and compassionately to ourselves and what our body is saying to us. This meditation pairs with Chapter 6 of my book, Deep Listening.

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sky gazing: an expanding practice without losing yourself
Mindfulness/Meditation, Practice Now jillian pransky 8/2/25 Mindfulness/Meditation, Practice Now jillian pransky 8/2/25

sky gazing: an expanding practice without losing yourself

Discover a powerful Sky Gazin meditation from Jillian Pransky to help you expand without overwhelm this summer. Plus, join our August yoga series with somatic stretching and sweet restorative yoga.

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a 3-minute practice to activate remembered wellness for chronic illness, stress, or pain
Practice Now, Mindfulness/Meditation jillian pransky 7/26/25 Practice Now, Mindfulness/Meditation jillian pransky 7/26/25

a 3-minute practice to activate remembered wellness for chronic illness, stress, or pain

Feeling depleted? Learn a simple 3-minute landing meditation to regulate your nervous system, reconnect with presence, and support healing from chronic stress or illness—plus discover Jillian Pransky’s new on-demand training.

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A 10-Minute Summer Reset: Restorative Yoga to Regulate Your Nervous System on the Go
Practice Now, Mindfulness/Meditation jillian pransky 7/16/25 Practice Now, Mindfulness/Meditation jillian pransky 7/16/25

A 10-Minute Summer Reset: Restorative Yoga to Regulate Your Nervous System on the Go

Take 10 minutes this summer to reset your nervous system with a travel-friendly restorative yoga practice. Ease tension, deepen your breath, and reconnect with presence—anywhere, anytime.

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strong & centered: 15-minute fitness flow for yogis
Practice Now, Mindfulness/Meditation jillian pransky 7/5/25 Practice Now, Mindfulness/Meditation jillian pransky 7/5/25

strong & centered: 15-minute fitness flow for yogis

Try this 15-minute full-body strength practice with optional light weights to feel more balanced and energized.

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restorative yoga chest openers: 3 creative & effective propping techniques for more ease
Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 2/8/25 Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 2/8/25

restorative yoga chest openers: 3 creative & effective propping techniques for more ease

The trick to softening in this position is that we need to feel supported, and we can create conditions for this softening with strategically (and creatively) placed props.

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how to rest when laying down isn’t an option
Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 2/1/25 Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 2/1/25

how to rest when laying down isn’t an option

This posture allows us to feel supported and relaxed, and we can use it as a training ground to learn how to rest and relax in other moments of our lives.

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3 practices to boost energy when we feel depleted
Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 1/18/25 Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 1/18/25

3 practices to boost energy when we feel depleted

These energy-boosting practices skillfully use the breath to warm, engage, and create more energetic flow in the body.

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4 feel-good ways to winterize your practice
Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 1/4/25 Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 1/4/25

4 feel-good ways to winterize your practice

We'll use gentle movement to generate warmth, and then transition into yin-style practice to burrow inward... then slowly expand open to receive more light.

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nourishing ourselves with darkness: a winter solstice practice
Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 12/21/24 Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 12/21/24

nourishing ourselves with darkness: a winter solstice practice

We'll use gentle movement to generate warmth, and then transition into yin-style practice to burrow inward... then slowly expand open to receive more light.

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my favorite ayurvedic self-care ritual for hectic times
Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 12/12/24 Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 12/12/24

my favorite ayurvedic self-care ritual for hectic times

Self-massage the medicine that can support us in feeling more grounded, present, and open.

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grounded in gratitude: a 60-minute slow flow to nurture our nervous system and hearts
Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 11/22/24 Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 11/22/24

grounded in gratitude: a 60-minute slow flow to nurture our nervous system and hearts

A practice to help you feel more connected, rather than more separate, with all the transitions and changes life is serving up.

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soothe your nervous system: a therapeutic touch meditation for extra TLC
Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 11/14/24 Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 11/14/24

soothe your nervous system: a therapeutic touch meditation for extra TLC

We’ll integrate this pausing practice with metta “just like me” so that we can open up space for change, for possibility, for freedom.

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a powerful humming practice to curb overthinking & relieve tension
Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 11/1/24 Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 11/1/24

a powerful humming practice to curb overthinking & relieve tension

We’ll integrate this pausing practice with metta “just like me” so that we can open up space for change, for possibility, for freedom.

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gratitude: a medicinal practice to feel present & open to the fullness of life
Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 10/25/24 Practice Now, Mindfulness/Meditation, Metta, gratitude, grounding, autumn jillian pransky 10/25/24

gratitude: a medicinal practice to feel present & open to the fullness of life

When life serves us conditions that are depleting, try this meditation to feel more grounded, present, and connected.

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