Guided Meditations: Recent Episodes
The Yoga Bunny
My name is Bunok, aka The Yoga Bunny, and I am on a mission to get as many people meditating as I possibly can. Join in on the mission and use my meditations. Please and thank you.
For 6 years, I have kept the meditations free and ad-free. If you have the means, donations are welcome on my homepage: www.TheYogaBunny.com. Thank you for your support.
Set a positive, refreshed tone for your day with this gentle 10-minute morning somatic practice.
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Today’s session uses gentle muscle activation and controlled 10-count release sweeps to clear physical stiffness, followed by heart-centered gratitude and day-setting visualization to wake up your mind and body without strain.
🧘🏽♀️ What to Expect:
• Active Somatic Sweeps: Move swiftly through progressive muscle contractions—from the feet up to the face—paired with slow, 10-count releases.
• Heart-Centered Gratitude: Sink inward after releasing physical tension to anchor your morning in genuine appreciation.
• Day Visualization & Awakening: Picture your ideal state of being for the day ahead, concluding with gentle movement to stir energy.
Best for: Morning energy, releasing sleep stiffness, setting daily intentions, physical awakening, gentle focus.
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Beat the classic midafternoon slump and recharge your battery in just 5 minutes with this energizing Meditation Burst.
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When focus dips and energy crashes, you don't need a long sit or another cup of coffee—you just need a quick, intentional nervous system reset. This somatic practice combines a deep stretch, active pranayama breathing, and a vibrant grounding visualization to shift you from fatigue to focus.
🧘🏽♀️What to Expect:
• Physical Awakening: Wake up your spine with an overhead stretch and shake out physical fatigue.
• Energizing Breathwork: Oxygenate your blood and contract your core with a structured 6-count inhale and sharp exhale.
• Vibrant Earth Visualization: Draw fresh, stable energy up through your body to clear mental fog.
• Instant Slump Relief: Move stagnant energy and reset your nervous system in under five minutes.
Best for: Workday breaks, beating afternoon fatigue, quick stress relief, and instant mental clarity.
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Transition from the busy energy of your day into a deeply restful night with this guided evening shutdown meditation.
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Our days are filled with screens and mental clutter. This 10-minute session provides a clean break—giving you permission to close out responsibilities, turn off devices, and find stillness.
🧘🏽♀️ What to Expect:
• Digital Decoupling: Set boundaries and turn off final devices.
• Somatic Connection: Release physical tension head-to-toe.
• Dual-Mantra Release: Inhale calm, exhale heavy mental burdens.
• Silent Integration: Rest in quiet, natural peace.
Best for: Evening wind-downs, insomnia prevention, stress relief, device detoxing.
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Meditation Bursts are a series of short practices that you can do when you have a few extra minutes in your day or are in need of a quick reset.
In this Meditation Burst, you will do a short mindfulness practice.
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Taking time to connect with our inner child is a powerful tool toward deep healing. Give yourself the gift of forgiveness and love in this guided visualization practice.
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You don't have to be a monk, practice yoga, or be a "spiritual" person to meditate. In this episode, Bunok talks about how you can start a meditation practice right now and how to bring meditation into your daily life.
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Meditation Bursts are a series of short practices that you can do when you have a few extra minutes in your day or are in need of a quick reset. In this Meditation Burst, you will find the deep love that exists within you at your heart center.
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In this episode, you will connect your breathing with guided mantras to bring you back to present moment.
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This practice dives into what is known as The Third Eye or the Ajna Chakra to connect you with your higher self.
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In this episode, you will use visualization to burn away whatever is blocking your growth.
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In this episode, singing bowls and other instruments play to bring some calm to your moment.
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In this episode, you will learn how to breathe out through an imaginary straw to calm the nervous system.
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This meditation utilizes the sound of waves to help you wash away tension, blocks, and old stories that you're ready to release yourself from.
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As part of my Meditation Burst series, this practice will take a little over 5 minutes and will teach you how to utilize your breathing to calm your mind.
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Use this practice to assist you in falling asleep when you're feeling restless or to help you come into a state of deep relaxation.
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As a part of my Meditation Bursts Series, this 5-minute practice will help you to come back to present moment by connecting to the earth.
In our first Meditation Burst, you'll be guided to experience and express gratitude for the people, experiences, and things you are blessed with that really matter.
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Be sure to look out for "Meditation Burst" in the title of new meditations coming your way. These will be short, 3-5 minute sits to get you back to present moment.
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This is the final day of our 10-day Introduction to Mindfulness Program. There is a recap of the Mindfulness of Sound and then silence for you to utilize whatever technique work best for you to stay present.
Thank you for participating and keep practicing!
Go to Day 1 to start the program from the beginning.
Day 9 of the 10-day Introduction to Mindfulness Program. By now, you have learned several techniques to bring you back to present moment. Today you will meditate on your own utilizing the Body Scan.
Day 8 of the 10-Day Introduction to Mindfulness Program. Today you will practice Mindfulness of Breathing on your own in silence until you are guided out.
Day 7 of the 10-day Introduction to Mindfulness Program. Today you will dive into the experience of sound to stay in present moment awareness.
Day 6 of the 10-day Introduction to Mindfulness Program. Today we will move into a more detailed Body Scan. Simply follow the prompts and move your awareness throughout your body.
Day 5 of the 10-day Introduction to Mindfulness Program. Today we recognize sensations in the body and float the awareness to different points, being open to experience as the attention moves.
Day 4 of the 10-day Introduction to Mindfulness Program. Today we will recognize any sensations that may arise in the body without judgment, simply bringing awareness to the experience.
Day 3 of the 10-day Introduction to Mindfulness Program. Today we notice how the breath effects movement in the body.
Day 2 of the 10-day Introduction to Mindfulness Program. Today we begin recognizing the inhale and exhale as it is happening and make note of the breath.
Day 1 of the 10-day Introduction to Mindfulness Program. Today you will learn how to stay in present moment by simply keeping the awareness at the nostrils and the flow of breath.
You can use this meditation when going on a nature walk or hike. It's a short meditation that guides you to be present with your outdoor environment. When the meditation ends, finish your walk utilizing the mindfulness tools that you were guided with.
In this meditation, you will recognize and express gratitude for people, things, and experiences in your life.
If you don't know how to breath diaphragmatically, use our "Learn How to Breath Deeply*" episode before beginning this practice.
In this practice, you will take slow, deep, complete breaths at a full 5-second count inhalation and 5-second count exhalation, breathing at a 6 breath per minute pace. Studies show that decreasing breaths per minute (by taking longer inhalations and exhalations) is an effective way to maximize HRV (heart rate variability), which has been associated with better health and longevity in the general population.
When we are born, we naturally breathe diaphragmatically, allowing for a full oxygen exchange. As we age, we lose touch with how to breathe. This causes us to hold onto stress and anxiety. Relearning and practicing proper breathing patterns will trigger the body's normal relaxation response, bringing us back to a state of rest and calm. Diaphragmatic breathing also maximizes the oxygen flowing in our bloodstream for reduction of stress and better health.
In this episode, you will begin lying on your belly, then on your back, and finally seated, all while being guided to take deep, diaphragmatic breaths.
This meditation is to help you relax the body and calm the mind to allow for a deep sleep. This can also be used during the day if you're feeling anxiety or stress to bring you back to a place of balance.
Dive into your heart center and offer heartfelt intentions to you and those around you. This guided Metta meditation will help you connect with unconditional love.
In the simplest of terms, Yoga Nidra (aka yogic sleep) is a state of being where the physical body is in deep sleep, while the mind remains conscious. In this guided practice, make every effort to remain still, focused and aware.
Find a comfortable seat, think of something you are creating in your life and follow our guided visualization. Have a lovely meditation.
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Open up your heart to unconditional love and healing with this heart center guided meditation.
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This meditation guides you to draw back your own energy that you have given away.
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This is the second meditation in a series of Chakra meditations. All you have to do is sit comfortably and follow the voice prompts.
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Find your roots and bring calm to your moment with this guided meditation focusing on grounding.
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