Shows
Mindful MomentsA 10 Minute Mindfulness Practice To Calm Your Body And Renew Your MindCalm your body and renew your mind with this 10 minute mindfulness practice. Mindfulness is a practice of paying attention to the here and now and continually coming back to the here and now when the mind inevitably veers off course. The more we cultivate the skill of mindfulness, the more we will reap the rewards of the practice, such as improved mood and ability to manage stress, increased psychological flexibility (a cornerstone of improved mood and healthy relationships) and even a renewed relationship to our internal experiences of thoughts and emotions. If you are r...2025-04-0710 min
Mindful MomentsEmbrace Imperfection: A Guided Meditation for Self-AcceptanceYou will be guided through a meditation practice designed to help you embrace imperfection while releasing critical thoughts. This guided meditation for self-acceptance will help you cultivate acceptance and self-compassion, allowing you to move forward with greater ease and less self-criticism.Learn more about therapy-inspired journals to help with breaking free from perfectionism, cultivating gratitude, easing anxiety and more. Find them at https://www.cedarrosecounseling.org/therapy-journalsFor information on anxiety therapy in Ohio provided by Cedar Rose Counseling & Wellness - https://www...2025-03-2413 min
Mindful MomentsGrounding Progressive Muscle Relaxation For Insomnia, Overthinking And Relieving StressThis 10 minute meditation guides you through a grounding progressive muscle relaxation practice, helping you unwind and calm your busy mind. Progressive Muscle Relaxation meditations are ideal for those who struggle with insomnia, overthinking and chronic stress, as they help you to stay in the present moment while easing tension and calming the nervous system.Too many meditation practices make false claims about clearing the mind and eliminating anxiety. While these are often pleasant side effects of meditation and mindfulness, they are not the intended goal. The only goal of a meditation practice is to be present; to...2025-02-1011 min
Mindful MomentsLet Go of Self-Criticism: A Gentle Meditation for Self-CompassionThis 10 minute meditation practice will help you let go of self-criticism as you are guided through a calming and gentle meditation designed to cultivate self-compassion. This practice will help you will learn to treat yourself with kindness, understanding, and acceptance, leading to greater emotional well-being.
Learn more about anxiety counseling services at Cedar Rose - www.cedarrosecounseling.org
(OH residents only)
Too many meditation practices make false claims about clearing the mind and eliminating anxiety. While these are often pleasant side effects of meditation and mindfulness, they are not the intended goal. The only goal...2025-01-2011 min
Mindful MomentsInner Strength: Guided Meditation for Facing ChallengesThis beginner friendly practice is a guided meditation specific for facing challenges. You will be guided through a calming guided meditation designed to help you face daily challenges with more ease. This practice encourages mindfulness and acceptance, allowing you to navigate difficult situations with greater clarity and resilience. Blending Mindfulness with Acceptance and Commitment Therapy strategies, this 13 minute guided meditation will improve your focus, calm your nervous system, and teach you invaluable skills of emotion regulation and making value-based decisions. You will be guided through a calming guided meditation designed to help you face daily challenges with more ease...2025-01-0614 min
Mindful Moments10 Minute Meditation To Clear Your Mind | Guided Body Scan PracticeThis 10 minute guided body scan meditation will help to clear your mind. Body Scan practices are great tools to bring you out of your mind and into your body. This practice allows for our attention to shift to the present moment, instead of the racing thoughts rushing through out mind. It is easy to remain in a state of overthinking and anxiety when we don't have tools like body scans and other grounding practices to assist us. Join me as we deepen the breath, calm anxious thoughts and get in touch with the present moment with this simple 10 minute...2024-12-0210 min
Mindful Moments12 Minute Breathing Meditation For Stress Relief | An Easy Breath Focused Mindfulness MeditationThis 12 minute breathing meditation for stress relief is an easy breath focused mindfulness meditation that will help to calm your busy mind while easing muscle tension in the body. Whenever stress increases, the last thing we often think to do is slow down, yet slowing down is one of the best things we can do to help our mind and body feel safe again within a stressful day. Mindfulness meditations help us to build awareness and presence while cultivating calm, safety and the crucial skill of observing our thoughts.
Take your mental health into...2024-11-0413 min
Mindful MomentsCalming Meditation For The Highly Sensitive Person | An Acceptance and Commitment Therapy MeditationThis calming meditation for the highly sensitive person is designed to calm your mind, ease your emotions and release the burden of carrying the emotions of others. Being an empath, or a highly sensitive person, you carry so much from others and may forget to care for yourself.
Your emotions are yours and yours alone. No matter how hard we try, we cannot control the emotions of others. There may be some actions we take to impart influence over others emotional states, but their emotions and reactions are not ours to carry, process or manage.
In this calming meditation...2024-10-2113 min
Mindful MomentsCalming Meditation Before Bed | Guided Body Scan With Ambient Nature SoundsRelax and unwind with this 15 minute calming meditation before bed. This calming meditation will guide you through a relaxing body scan while deepening the breath, softening your muscles and easing you into sleep with calming ambient nature sounds in the background.
Take your mental health into your own hands with these therapist-created worksheets and journals - https://www.cedarrosecounseling.org/w...
Learn anxiety relief strategies that are actually effective AND long-lasting with my Free Guide - https://9812-katie.systeme.io/calmguide
Get 15% off your first purchase of all natural supplements to support your mental + physical health with code WELLNESS15...2024-08-0516 min
Mindful MomentsSimple 10 Minute Meditation (Beginner Meditation)Let's take it back to basics with this simple 10 minute meditation. This quick and calming practice is a great place to begin if you are new to meditation as it gives you a realistic look at a daily meditation practice. You will be guided through 10 minutes of turning inwards, observing and returning to the breath. Meditation is a practice of mindfulness, which is also a skill to be built. Cultivating mindfulness takes time and patience.
Too many meditation practices make false claims about clearing the mind and eliminating anxiety. While these are often pleasant side effects of...2024-07-2210 min
Mindful Moments15 Minute Anxiety Relief Meditation | Guided Breathwork For AnxietyThis 15 minute anxiety relief meditation is a guided breathwork practice designed to decrease anxiety. You will be guided through a few rounds of structured breathing, known as breathwork, designed to calm your mind, body and nervous system. While this is a meditation meant for anxiety relief, please know that relief from anxiety does take time. Follow along with the breathwork as feels best for you, and certainly listen to your body here. I have listed alternative meditation practices below for you to try if this breathwork is not feeling the best today:
https://youtu.be/7L6CvhVmgkQ?si=oSKZd...2024-07-0815 min
Mindful Moments7 Minute Grounding Meditation For WorryHere is a 7 minute grounding meditation for worry. This meditation is designed to be experienced by stepping outside and awakening your senses. The practice of focusing on your environment through your senses has a way of interrupting your worried thoughts while bringing safety and grounding to your nervous system.
Take your mental health into your own hands with these therapist-created worksheets and journals - https://www.cedarrosecounseling.org/w...
Learn anxiety relief strategies that are actually effective AND long-lasting with my Free Calm Guide - https://9812-katie.systeme.io/calmguide
Get 15% off your first purchase of all natural supplements...2024-06-2408 min
Mindful Moments10 Minute Meditation To Come Back To The BreathCome back to the breath with this 10 minute intermediate meditation designed to help you find stillness and peace.
Learn more about anxiety counseling services at Cedar Rose Counseling & Wellness - www.cedarrosecounseling.org
Take your mental health into your own hands with these therapist-created worksheets and journals - https://www.cedarrosecounseling.org/w...
Learn anxiety relief strategies that are actually effective AND long-lasting with my Free Guide - https://9812-katie.systeme.io/calmguide
Get 15% off your first purchase of all natural supplements to support your mental + physical health with code WELLNESS15 at...2024-06-1011 min
Mindful MomentsA Healthy Way To Process Emotions | Urge Surfing MeditationThis 20 minute acceptance and commitment therapy inspired meditation gives you a healthy way to process emotions. So often, we tend towards avoiding and hoping to eliminate challenging emotions. In this meditation practice, we instead will turn towards our emotions, allow them to be present, begin to understand them and ride out the wave of any actions (urges) they are leading us towards. Taking a mindful approach to processing emotions, as experienced in this meditation, allows us to reflect on what is most important to us and to act in alignment with the values we hold so we can live...2024-05-2720 min
Mindful MomentsAllowObserving and allowing your thoughts to be present is a strong mindfulness skill to use, especially when dealing with anxious thoughts. To be able to observe and allow your thoughts to exist without making meaning of them all of the time ushers in peace and acceptance. This meditation guides you through practicing and cultivating this life changing skill while easing anxiety, worry and overthinking.
Take your mental health into your own hands with these therapist-created worksheets and journals - https://www.cedarrosecounseling.org/w...
Learn anxiety relief strategies that are actually effective AND long-lasting with my Free...2024-05-0612 min
Mindful Moments10 Minute Morning Meditation For A Calm Mind10 Minute Morning Meditation For A Calm Mind
www.cedarrosecounseling.org
Learn anxiety relief strategies that are actually effective AND long-lasting with my Free Guide - https://9812-katie.systeme.io/calmguide
Get 15% off your first purchase of all natural supplements to support your mental + physical health with code WELLNESS15 at checkout
https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW
2024-04-1514 min
Mindful Moments10 Minute Acceptance And Commitment Therapy Meditation For OverthinkingThis calming Acceptance and Commitment Therapy Meditation is designed to relax the body while easing an overthinking mind. A 10 minute meditation will not get rid of your thoughts, as the brain was designed to think, create, plan and make meaning. However, this meditation will assist you with releasing your grip on the thoughts that cross your mind so they no longer have as a great a hold on you. This acceptance and commitment therapy style practice will ease overthinking anxiety while implementing invaluable mindfulness and psychological flexibility skills.
Learn anxiety relief strategies that are actually effective AND long-lasting with...2024-04-0112 min
Mindful MomentsGuided Breathwork For Relaxation | 4-7-8 Breathing For A Calm MindThis 15 minute guided breathwork for relaxation practice will teach and guide you through the 4-7-8 breathing strategy. This breathwork practice is designed to bring relaxation and grounding to your day, while activating your parasympathetic nervous system. It is only when the parasympathetic nervous system is activated and when the mind feels safe that anxiety relief can occur. This 15 minute guided breathwork practice will help you to send safety signals to your mind, relax your body and melt into the present moment.
Learn anxiety relief strategies that are actually effective AND long-lasting with my Free Guide - https://9812-katie...2024-03-1817 min
Mindful MomentsBreathe Deep & ReconnectThe breath can change quickly when the body feels stressed. This practice is designed to help you reconnect with a deeper, fuller breath so your mind and body can feel calm again.
Kickstart your anxiety healing journey with Katie's FREE Calm Guide - https://9812-katie.systeme.io/calmguide
What you get in the guide:
The essentials of anxiety relief
5 proven calming strategies
A simple roadmap to implementing effective calming strategies in daily life
Invest in your wellness goals with all-natural supplements...2024-02-1107 min
Mindful MomentsMeditation For Deep Sleep (Replay)This meditation practice is designed to release tension from the body while calming the mind and nervous system so you are able to drift off and get restful sleep.
Kickstart your anxiety healing journey with Katie's FREE Calm Guide - https://9812-katie.systeme.io/calmguide
What you get in the guide:
The essentials of anxiety relief
5 proven calming strategies
A simple roadmap to implementing effective calming strategies in daily life
Get a kickstart on your wellness goals and...2024-01-0815 min
Mindful MomentsProgressive Muscle Relaxation (Replay)This progressive muscle relaxation practice is ideal for helping you detach from your anxious thoughts and to ground yourself in your body. Not only does this type of practice provide a sense of grounding and safety within the body, it also aids with increasing awareness of when tension is being held within the body. This awareness is key for noticing those first signs of stress and anxiety so we know when to begin implementing calming and safety strategies to ease that tension and return to a state of homeostasis.
Kickstart your anxiety healing journey...2023-12-2410 min
Mindful MomentsObserve Your Thoughts (Stream Imagery)Being able to detach and observe your thoughts is a pivotal skill to cultivate for effective anxiety management and healing. This practice gives you a taste for how to observe your thoughts with the assistance of some guided imagery.
Please remember that:
- You are not your thoughts.
- Just because you think something doesn't automatically make it true
- You actually get to decide what to believe and which thoughts you'd rather not listen to
Kickstart your...2023-12-1110 min
Mindful Moments'Tis The Season To Be GratefulThis practices gives you some insight into your brain's innate protective mechanism which often leads to those not so helpful thoughts and feelings of despair. During this season of gratitude, let us acknowledge the well-intentioned purpose of our own negativity bias while also cultivating a deep sense of gratitude and peace within our mind, body and soul.
Kickstart your anxiety healing journey with Katie's FREE Calm Guide - https://9812-katie.systeme.io/calmguide
What you get in the guide:
The essentials of anxiety relief
5 proven...2023-11-2711 min
Mindful MomentsFind Comfort In A Heavy WorldFinding comfort in a heavy world can feel challenging at times. Whether you are feeling heaviness in your personal life or from worldly events, I pray this practice gives you some time to be still and find comfort in the ever present nature of your breath
Kickstart your anxiety healing journey with Katie's FREE Calm Guide - https://9812-katie.systeme.io/calmguide
What you get in the guide:
The essentials of anxiety relief
5 proven calming strategies
A simple roadmap to implementing effective calming...2023-10-3014 min
Mindful MomentsCultivate Mindfulness Awareness While Releasing Stress And AnxietyThis anxiety relief meditation is designed to help you cultivate mindful awareness while releasing stress and anxiety stored in the body. These 8 minutes are intended to be a self-care gift. Taking time to care for your mind and body is not only important, but is necessary for the health of your mind and body. This anxiety relief practice will help you to feel calm, grounded, and at peace as you also engage in the work it takes to build a mindful awareness so you can experience presence in your daily life.
Double down on y...2023-10-2408 min
Mindful MomentsMeditation Practice To Find Inner StillnessTake a load off with this 6.5 minute meditation practice as you turn inwards and gift yourself with a bit of peace and inner stillness. This meditation practice to find inner stillness will give you a few minutes to breathe, reflect and contemplate what is truly important to you. So often we forget that we are capable of being our own encourager; of providing ourselves with compassion and kindness instead of criticism.
Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote...2023-10-2406 min
Mindful MomentsDeep Sleep Meditation (Progressive Muscle Relaxation Practice)This Deep Sleep meditation will help you to fall asleep quickly as we follow a progressive muscle relaxation style practice. Progressive muscle relaxations are designed to bring us out of our thinking mind and into the present moment. Not only will this practice assist you with being present, you will also be guided to progressively relax major muscle groups which prepares the mind and body for restful sleep.
Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus...2023-10-2413 min
Mindful MomentsMeditation To Cultivate GratitudeThis 7 minute meditation to cultivate gratitude will lead you through a simple breath focused grounding practice while allowing you to reflect on the good things in your life. If you are looking for a simple daily practice with the power to lead to big change in your life, and the rewiring of your brain, it’s time to try gratitude.Gratitude is a powerful practice which has been proven to lead to decreased anxiety and depression and vast improvements in mood and outlook on life. This guided meditation to cultivate gratitude is just one way to harness the power of...2023-10-2408 min
Mindful MomentsMeditation For ConcentrationThis simple meditation for concentration will help you to cultivate the powerful skill of focused attention. It is important to remember that we cannot simply turn our thoughts off - they will continue to exist even when we do not want them to. Even more so, thoughts will become louder when we attempt to suppress them. Practicing acceptance of their existence while gently refocusing our attention to something like our breath can go a long way in cultivating a skill of focused concentration which we can then tap into whenever we need it.
2023-10-2408 min
Mindful MomentsA Simple Mindfulness Practice For A Good DaySometimes all we need is to take a little extra time in the morning for a simple mindfulness practice in order to get our day started well. This meditation practice is just about 8 minutes and will allow you to ease into your day while being reminded that your breath can act as your calming anchor when life becomes too much.
Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15...2023-10-2408 min
Mindful MomentsBreathe & BeThis 8 minute breath focused mindfulness meditation takes you through both guided and unguided spaces to simply breathe and be as you cultivate mindful awareness. Mindful Awareness is a skill which helps us to feel present in our daily lives. It teaches us to be at peace with the present moment and to live fully in the circumstances we have been given. A breath focused mindfulness meditation teaches us to use the breath as a powerful anchor to bring ourselves back into the present moment.
Double down on your wellness with all-natural...2023-10-2408 min
Mindful Moments5-4-3-2-1 Grounding ExerciseThis 5-4-3-2-1 Grounding exercise is a great option to step out of your mind and into your surroundings. Checking in with each of your senses gives your mind something else to focus on. This interrupts your automatic thoughts and changes the channel in your brain. To be clear, this is not a practice of avoidance, but is instead one of tuning in and refocusing your attention so your mind and body can find safety.
Double down on your wellness with all-natural supplements made by XTendLife. Their mental and br...2023-10-0909 min
Mindful MomentsMeditation To Improve CopingWhen we crave an improvement in coping, what we really need is to learn to manage thoughts and emotions better. In this 11 minute guided meditation to improve coping, you will practice noticing and accepting the presence of your thoughts and emotions without automatically making meaning of them or attaching any weight to them. Our thoughts and emotions often drive our lives; taking us out of the present moment and lending to self-doubt. I am here to tell you that it doesn’t have to be this way. Acceptance practices like this one, will help you to become aware of yo...2023-08-1411 min
Mindful Moments8 Minute Anxiety Relief MeditationThis calming anxiety relief meditation is designed to help you build mindful awareness of your thoughts, where your attention lies and how to come back to the present moment. Observing our own thinking patterns empowers us to interact with our mind in a whole new way. Not only that, but when we strengthen this mindful skill of present moment awareness, we are gifting ourselves the ability to become our own method of anxiety relief. While anxiety is a fact of life, we can reduce our own suffering by returning to the present moment again and again.
Double down on...2023-07-0208 min
Mindful MomentsEncouragement & Self-Compassion For CaregiversThis 7 minute practice is designed to assist caregivers with giving back to themselves. As caregivers, it is common to continually give and give without ever spending the time to pour back into our own cups. This quick practice helps caregivers to set aside this time to be still and to give themselves the care and attention they deserve.
Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout...2023-06-0407 min
Mindful MomentsBelly Breathing | A Guided Breath Focused Meditation To Calm The Mind And BodyBelly Breathing is a tried and true technique proven to calm the mind and body. This 8 minute guided meditation focuses on deepening the breath through practicing belly breathing. As you practice belly breathing, you will begin to experience fuller, deeper, more fulfilling breaths while creating safety and security in your body.
Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https...2023-05-1408 min
Mindful Moments2 Minute Grounding MeditationThis 2 minute grounding meditation will guide you as you take a brief two minutes just for you. Taking even just two minutes to breathe and set down our to-do lists can have a widespread positive impact on the rest of our day. Add this quick practice to your lunch break or use it as a transition between work/school and leisure time.
Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at c...2023-03-0603 min
Mindful MomentsSelf-Compassion Meditation | Learning To Love YourselfThis self compassion meditation guides you through learning to love yourself as a friend or loved one loves you. This 9 minute practice leads you through grounding, observation of thought, cultivating self compassion and empowering affirmations.
Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW
Learn the basics of calming your anxiety w...2022-12-2609 min
Mindful MomentsDeep Sleep MeditationProgressive Muscle Relaxation Practices have been long used to assist with deep sleep and relaxation. This practice will guide you through moving your focus from your busy thoughts to your grounded body. Throughout this deep sleep meditation, practice kindness with yourself as you gently tense and relax each major muscle group in your body.
Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://w...2022-11-1411 min
Mindful MomentsSlow Down, You're Doin' Fine“Slow down, you’re doing fine, you can’t be everything you wanna be before your time” - Vienna by Billy Joel
I heard these lyrics from a fresh perspective this morning and they hit me hard. Why is it that we all seem to be rushing towards that next best thing, that next achievement? Why does it seem so challenging to simply be in this moment? When did that become not enough? My hope and prayer is for this practice to help you slow down and to remind you that you are doing so well. It’s okay to...2022-08-1506 min
Mindful MomentsAllow Your Thoughts To PassLearning to allow your thoughts to pass in the background of your mind is a key skill to build when you are wanting to manage anxiety well. This Mindfulness technique helps you to feel in control of your own mind. While it does take time and practice for this skill to build, it is possible to use Mindfulness to lower your anxiety, decrease stress and improve self-esteem.
Not quite ready for therapy but definitely want to kickstart your mental health journey? Download your FREE Mental Health Starter Kit t...2022-08-0806 min
Mindful MomentsCultivating The Observing MindOur observing mind gives us the power to allow the chatter of our thinking mind be background noise. If you find yourself becoming fixated on any particular thoughts, try out this 8-minute guided practices which takes you through the strengthening and cultivation of your observing mind.
Not quite ready for therapy but definitely want to kickstart your mental health journey? Download your FREE Mental Health Starter Kit today: http://subscribepage.io/Mental-Health-Starter-Kit
2022-07-1808 min
Mindful Moments5 Minute Meditation to Pause & RefocusIt has been a little while since sharing another meditation here. Sometimes we need to step back, take a break, refocus. I needed this in my own life. But I have come to realize how important slowing down truly is; taking time to practice mindfulness, to be still if able, to simply breathe. It really does go a long way. As life gets busier, it becomes so easy to let practices drop out of our routine, even when they benefit us. I hope this practice will help you incorporate a beneficial pause into your busy days.
2022-06-2404 min
Mindful MomentsCoping When life Gets HardWe all have an inner critic, and when it comes to coping when life gets hard, this inner critic seems to grow stronger. As if harsh words will assist us. This practice leads you through a different approach, while cultivating compassion and an inner strength.
Not quite ready for therapy but definitely want to kickstart your mental health journey? Download your FREE Mental Health Starter Kit today: http://subscribepage.io/Mental-Health-Starter-Kit
2022-04-1106 min
Mindful MomentsUsing The Breath To Calm The Mind And Relax The BodyUsing the breath to calm the mind and relax the body is a powerful tool that we can all bring with us into our busy lives. Take the next 6 minutes to follow along with the practice - gifting yourself a bit of stillness so that you may have a renewed mindset for the rest of your day.
Not quite ready for therapy but definitely want to kickstart your mental health journey? Download your FREE Mental Health Starter Kit today: http://subscribepage.io/Mental-Health-Starter-Kit2022-04-0406 min
Mindful MomentsLet It BeSpend the next few minutes centering yourself while you practice the art of accepting that which you cannot control.
Not quite ready for therapy but definitely want to kickstart your mental health journey? Download your FREE Mental Health Starter Kit today: http://subscribepage.io/Mental-Health-Starter-Kit2022-03-2807 min
Mindful MomentsSupportedIn today’s practice, we find support of the body, the mind and our emotions. 2022-03-2106 min
Mindful MomentsBreathe & ReflectThis Breathe & Reflect meditation guides you through becoming grounded with your breath, reflecting on a bit of gratitude and slowing down to replenish and refresh your mind. 2022-03-1406 min
Mindful MomentsEmpoweredThis week, we celebrate International Women's Day. While this day is set to celebrate women, this practice was created to encourage and to be a reminder of your innate worth, no matter your gender.
2022-03-0706 min
Mindful MomentsMindful EatingResearch studies continue coming out on the topics of using mindfulness and positive psychology to improve challenging relationships to both food and body image. This practice was created to assist you with cultivating a peaceful relationship to food.2022-02-2807 min
Mindful MomentsMid-Morning Coffee BreakIt can be hard to set aside time for meditations each day. That is why this episode will give you a taste of an informal mindfulness practice that you can do with any drink or meal throughout your day. No formal meditation required - Just you, your food/drink and your senses. 2022-02-2105 min
Mindful MomentsMorning RefreshThis 5 minute practice leads you through laying down to do lists, refocusing on your breath and changing your relationship to your thoughts. 2022-02-1405 min
Mindful MomentsCultivating Self-CompassionThis 7 minute guided meditation leads you through acknowledging, accepting and being thankful for all your body has done, and continues to do, for you. 2022-02-0707 min
Mindful MomentsEnjoy The Benefits Of GratitudeWhile gratitude may appear to be a simple, and therefore unimportant, aspect of well-being, studies continue to show the positive and lasting benefits. With a regular practice of acknowledging that which we are thankful for, not only does our mental and emotional well-being flourish, but our physical health is greatly impacted as well. As with most things, a regular practice will certainly have the largest and most lasting impact. As you decide whether you’d like to engage in a regular gratitude practice or not, try your hand at this practice to get a taste of what a gratitude pr...2022-01-3105 min
Mindful MomentsBrief Body ScanFollow along with this brief body scan practice to check in with the big tension-holding areas of the body. Raising body awareness while bringing relaxation and softening.
Not quite ready for therapy but definitely want to kickstart your mental health journey? Download your FREE Mental Health Starter Kit today: http://subscribepage.io/Mental-Health-Starter-Kit2022-01-2405 min
Mindful MomentsGrounding With The BodyUsing our body as a source of grounding can be incredibly therapeutic. These types of practices can help us to become more in tune with ourself while also finding safety in our body. Sometimes using our bodily sensations to come back to the present moment can also be helpful as we are learning how to continually come back to our current experience. 2022-01-1705 min
Mindful MomentsLoving Kindness PracticeOftentimes it can be much easier to practice kindness towards others, rather than towards ourself. If you have been curious about practicing kindness and compassion towards yourself, enjoy this brief practice to get a taste of what a self-compassion practice can be like. 2022-01-1004 min
Mindful MomentsBrief Mindful ResetThe start of a new week can easily become rushed. Practice this 4-minute guided meditation to reset your focus and intention as you enter this new week.2022-01-0304 min
Mindful MomentsDisrupting WorryOne effective way to disrupt anxious thoughts is to intentionally focus our attention elsewhere. This practice leads you through becoming aware of anxious thoughts and refocusing attention on a positive memory or an imagined safe place. Engaging in a practice like this can, of course, disrupt worried thoughts, as well as make it easier for our brain to become aware of and enjoy positive experiences.2021-12-2706 min
Mindful MomentsEase Anxiety QuicklyThis guided breath practices leads you through the process of calming down the nervous system, which leads to decreased anxiety in about 15-20 minutes. While this practice actively turns on the body’s calming system, it is perfectly normal to still feel a bit jittery or nervous following this practice. Practice giving your body permission to take the time it needs to feel safe.
Follow this link to get 5 Free and Easy ways to feel less anxious sent straight to your inbox - subscribepage.io/DzbIyd2021-12-2009 min
Mindful MomentsQuieting the MindAs we find ourselves continuing into the busy holiday season, your mind may desire some quieting. Follow along with this practice to give your mind and body some much needed R&R.2021-12-1306 min
Mindful MomentsMorning MindsetBeginning your day with stillness, intention and compassion has the power to frame your mindset for the day ahead; priming your mind to find both acceptance and positivity.
Not quite ready for therapy but definitely want to kickstart your mental health journey? Download your FREE Mental Health Starter Kit today: http://subscribepage.io/Mental-Health-Starter-Kit2021-12-0605 min
Mindful MomentsReflect & RefocusReflecting on the good while refocusing on the present moment can certainly be helpful throughout the year; however, the Holidays tend to bring extra challenge for some. This practice is meant to help you to find your center again through the hectic holiday season. 2021-11-2905 min
Mindful MomentsBuilding PresencePracticing mindfulness is the continued practice of coming back to the present moment. This brief practice takes you through a break from you day and a sweet reminder to simply be.2021-11-2204 min
Mindful MomentsA 6-Minute Mindful BreakContinually returning our focus to the breath is at the core of practicing mindfulness. This brief, 6-minute practice leads you through this tenant; helping you to strengthen your mindfulness muscle and feel more present in your life. 2021-11-1506 min
Mindful MomentsSetting an IntentionTo be mindful is to be intentional. This practice is a reminder to bring a bit of patience to the art of setting, and responding to, intentions. 2021-11-0806 min
Mindful MomentsRootedFind your center and feel grounded once again with this standing meditation.2021-11-0106 min
Mindful MomentsSlow It DownGift yourself these 6 minutes to allow your mind and body to rest. Observe how different you approach your day after even a brief practice of tuning into the present moment.
Follow this link to get 5 Free and Easy ways to feel less anxious sent straight to your inbox - subscribepage.io/DzbIyd2021-10-2505 min
Mindful MomentsTaming Your Inner CriticSo often we become lost in our critical thoughts. This practice allows us to slow down, notice the process and choose a different path; one of kindness and compassion. 2021-10-1807 min
Mindful MomentsRadical AcceptanceSo much of life is outside of our control. Come back to this practice for a refresher of how to cope with the hard stuff we can’t change.2021-10-1106 min
Mindful MomentsWash away your thoughtsInstead of fighting a constant inner battle with your thoughts, take a slowed-down approach to shift perspectives. Try out this brief practice and see how it feels to respond to your inner world in a different way.2021-10-0406 min
Mindful MomentsComfortProcess difficult emotions and learn to comfort yourself with this 6-minute practice.2021-09-2706 min
Mindful MomentsSound SleepingWhen you find it difficult to escape your thoughts, come to this practice to find relaxation of the body and the mind, preparing you for restful sleep.2021-09-2008 min
Mindful MomentsLetting GoSo often we get lost in our thoughts without even realizing it. Finding our inner world consuming our whole day. Follow along with this practice to build your mindfulness muscle, learning to be truly present in the here and now with the help of the breath and the body.2021-09-1307 min
Mindful MomentsMindful MovementNot all mindfulness practices have to cultivate stillness. Sometimes the mind or the body are a bit too antsy to start out sitting still. Meet your mind and body where they are at with this movement practice. This practice can be a bridge into a seated practice or allow it to awaken your senses and carry you into your day.2021-09-0606 min
Mindful MomentsWeekly ResetThe start of the week holds abundant opportunities for the vast expanse of emotions. Before being pulled in various directions or flooded with stress, take a few minutes to center yourself with this meditation geared towards calming both body and mind. 2021-08-3006 min
Mindful MomentsEmotional ReleaseHow often do we go about our days and continually push off emotions for a later time? This meditation makes time and space to feel and process through your emotions in the safety of your control. Fear not the power of your emotions; instead, embrace your ability to feel deeply. For within this gift is an immeasurable strength.2021-08-2307 min
Mindful MomentsAnother Mindful BreakGift yourself a few moments of stillness to reset and refocus your mind.2021-08-1606 min
Mindful MomentsUsing the Senses to Feel PresentSetting aside time for practicing mindfulness is one of the most common hesitations I hear and the biggest barrier to engaging in the well-known and beneficial practice. Remove this barrier entirely by learning a simple grounding technique you can practice anytime, anywhere.2021-08-0907 min
Mindful MomentsCalming the Nervous System: Elongating the BreathTry out this breath focused meditation to find relaxation while learning how to turn on your body’s calming system.
Learn the basics of calming your anxiety with this FREE handout. Follow the link to get 5 simple ways to feel less anxious sent straight to your inbox - subscribepage.io/DzbIyd2021-08-0207 min
Mindful MomentsObserveLearn to take back control of your mind with this 7-minute guided meditation, as you practice observing your thoughts without attaching weight to them.2021-07-2607 min
Mindful MomentsGrounding with the Senses: Summer EditionNature has immense and everlasting beauty. If you choose this practice today, find yourself a nice outside space to be present in your surroundings.2021-07-1908 min
Mindful MomentsRefocusBefore you enter into your hectic day, take a few minutes to feel centered with this brief breath-focused meditation. This simple practice will help you to grow your mindful attention while bringing a sense of calm to the body and the mind.2021-07-1205 min
Mindful MomentsRenewSo often we begin our week feeling rushed and frazzled; completely caught off guard by the start of a new work week after experiencing the peace and freedom of the weekend or a vacation. Ease into your week with the help of this 5-minute grounding meditation.2021-07-0505 min
Mindful MomentsAcceptLearn to move through overwhelming emotions without feeling out of control with this guided grounding exercise.
Follow this link to get 5 Free and Easy ways to feel less anxious sent straight to your inbox - subscribepage.io/DzbIyd2021-06-2807 minMindful MomentsPauseIt is no challenge to get caught up by life; easily frazzled, jittery and feeling out of control. Gift yourself these next 7 minutes to be still, breathe and allow your body to relax.2021-06-2107 min
Mindful MomentsFind your StrengthBuild into your confidence and self-compassion with this guided meditation meant to remind you of who you are and all you can accomplish.2021-06-1409 min
Mindful MomentsMindful WalkingThe great thing about mindfulness is really how versatile the practice can be. Any activity we engage in on a daily basis can be practiced mindfully. Today’s practice will bring a sense of intention to the everyday activity of walking.2021-06-0706 min
Mindful MomentsFind StillnessOften times, anxiety and stress make it feel impossible to be present. As if it is threatening to slow down for even one moment. When we feel like this, taking some deep breaths and trying to be still is exactly what we need.2021-05-3105 min
Mindful MomentsGuided Imagery - Stream EditionAllow your thoughts to drift away with this brief guided imagery practice.
Not quite ready for therapy but definitely want to kickstart your mental health journey? Download your FREE Mental Health Starter Kit today: http://subscribepage.io/Mental-Health-Starter-Kit2021-05-2409 minMindful MomentsBreathe EasyIf you are feeling rushed, as if you don't have time for even 5 minutes for yourself, it it likely that this time is exactly what you need. Give yourself this gift. The next 6 and half minutes are just for you. 2021-05-1706 minMindful MomentsEscapeSometimes we all just need a break; an opportunity to leave our troubles, experience joy and to remember life has a lot of great moments. This meditation will take you through the practice of remembering the good and learning how to use these good memories to combat those really tough days.2021-05-1009 minMindful MomentsGratitudeShift your attention and reflect on the good stuff with this 10 minute gratitude practice.2021-05-0310 min
Mindful MomentsProgressive Muscle RelaxationSimilarly to a body scan, Progressive Muscle Relaxations guide us through scanning over the body to increase awareness of how our muscles feel. This particular practice adds in an intentional engagement and relaxation of the muscles. This teaches the brain and the body how tense muscles compare to relaxed muscles so we can better notice when it would be beneficial to engage in stress-reduction activities. This practice also aids with falling asleep, as it focuses our brain on the body rather than on our thoughts.
A little info and a few strategies can go a...2021-04-2609 minMindful MomentsSettle Your ThoughtsIf you are feeling frazzled and believe you don’t have time to sit and be still for 5 minutes, that is likely exactly what you need. Reset and clear your mind with this brief and simple meditation.2021-04-1905 minMindful MomentsEmotion ExplorationEmotions can so easily control us if we allow them to. With this episode, you'll learn how to accept, name and feel your emotions, rather than avoiding them at all costs. 2021-04-1208 minMindful MomentsFull Body Scan This full body scan will give your mind a chance to settle, as we shift our focus to the body to let go of rumination or anxiety.
Not quite ready for therapy but definitely want to kickstart your mental health journey? Download your FREE Mental Health Starter Kit today: http://subscribepage.io/Mental-Health-Starter-Kit2021-04-0508 minMindful MomentsGuided Box BreathingThis technique is a great option to practice when you are feeling extra anxious. An uncommon piece of knowledge about calming down anxiety – it takes between 15-20 minutes to actually feel calm following an episode of higher anxiety or panic. Stick with it, the calm will come as you practice.
Learn the basics of calming your anxiety with this FREE handout. Follow the link to get 5 simple ways to feel less anxious sent straight to your inbox - subscribepage.io/DzbIyd
2021-03-2906 minMindful MomentsPractice #2 - Deepening the BreathCalm the mind as we learn to deepen the breath with this guided, belly-breathing practice.2021-03-2207 minMindful MomentsPractice #1 - The 5 Minute Mindful BreakSlow down and refocus with this short, breath-focused guided meditation.2021-03-1604 min