The Inward Journey: Recent Episodes
Eileen Rose Miles
The life you desire begins with slowing down. Powerful meditations from Insight Timer meditation guide, Eileen Rose Miles, to help you explore what it means to be you. Pause, breathe, reflect and take the inward journey toward understanding and embracing yourself on a deeper level.
Release the need to control how things unfold and gently let go of expectations.
This meditation invites you to soften, trust the present moment, and surrender what you cannot control—creating space for greater peace, acceptance, and ease.
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This gentle meditation offers a calm space to pause, breathe, and reconnect with yourself during life's challenging moments.
Through grounding guidance and compassionate reflection, it helps ease overwhelm, cultivate resilience, and remind you that even difficult seasons can be met with steadiness, self-kindness, and hope.
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In a world filled with constant noise, notifications, and stimulation, silence can be a powerful place to return to yourself. This silent meditation invites you to slow down, quiet the outside world, and simply be present with what is.
Enjoy lots of space to breathe, settle, and reconnect with the peace that is already within you.
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Return to your true essence, your deep knowing, and your intuitive heart. Mini meditation, a quote and encouraged reflections.
This is not about adding more to your life. It’s about returning to presence and knowing that in every moment you have all you need.
Quote is by Adeife Adeyeye.
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Start your day with a reset. This gentle meditation helps you release frustration, shift your perspective, and reconnect with a sense of calm and possibility.
Whether you woke up feeling stressed, irritable, or simply "off," you'll be guided toward a more grounded, peaceful mindset so you can move through the rest of your day with greater ease.
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Return to your true essence, your deep knowing, and your intuitive heart. Mini meditation, a quote and encouraged reflections.
You must first believe in yourself before anything else.
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Quote is by Zhanna Keithley.
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Take a break from the noise and simply be with yourself.
This meditation invites you to slow down, listen inward, and create space for whatever you're feeling—without judgment or the need to fix anything.
Return to your inner wisdom with gentle presence and curiosity.
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Return to your true essence, your deep knowing, and your intuitive heart. Mini meditation, a quote and encouraged reflections.
There is no such thing as being an expert or knowing it all. It's about having the courage to not know, to be present over perfect and choose to be curious as you show up every single day.
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Quote is by Zhanna Keithly.
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This calming guided meditation is designed to help you let go of stress, quiet mental chatter, and release negative thoughts.
Through gentle breathing and mindful awareness, you'll create space for clarity, inner peace, and a renewed sense of balance, leaving you feeling lighter, calmer, and more present.
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Return to your true essence, your deep knowing, and your intuitive heart.
When life takes an unexpected turn, it’s easy to feel like you’ve lost your way.
But what if the detours are part of the path?
This reflection is an invitation to trust what’s unfolding and to remember that life is happening for you, always.
Quote is by Yung Pueblo.
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This gentle guided meditation invites you to step into a peaceful inner landscape and reconnect with the wisest, most compassionate part of yourself.
As you walk together, you'll discover a space for reflection, encouragement, and self-kindness—leaving you feeling more grounded, supported, and at ease.
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Return to your true essence, your deep knowing, and your intuitive heart. Mini meditation, a quote and encouraged reflections.
What if in order to feel the most confident version of yourself, you only had to start practicing this one thing?
Share your thoughts in a review below.
Quote is by unknown author.
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Take a few minutes to calm your mind and regulate your nervous system with the physiological sigh—a simple, science-backed breathing technique that helps release stress and tension.
This guided practice uses two gentle inhales followed by a slow, extended exhale to quickly reduce feelings of overwhelm, promote relaxation, and bring you back to a grounded, balanced state.
Perfect for a midday reset, before sleep, or anytime you need to reconnect with calm.
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When life feels overwhelming, hope can be difficult to hold onto. This gentle guided meditation helps you reconnect with your inner strength, find calm amid uncertainty, and nurture a sense of hope for the future.
Through mindful breathing and compassionate reflection, you'll create space for resilience, healing, and renewed perspective.
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Use your breath as a powerful tool to reset and restore balance.
This calming meditation guides you through gentle breathing techniques designed to soothe stress, regulate your nervous system, and help you reconnect with a sense of ease, presence, and inner stability.
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Begin your day with a sense of calm and confidence as you explore the space between certainty and possibility.
This meditation helps you ground yourself in the present moment, cultivate trust in your inner wisdom, and approach the unknown with openness, curiosity, and resilience.
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Take a few moments to pause, recharge, and return to the present.
This gentle meditation invites you to reconnect with your breath, release tension, and create space for clarity and calm.
Perfect for a midday break, it helps you reset your mind and body so you can move through the rest of your day with greater focus, balance, and ease.
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This guided meditation is designed to help you identify and release outdated thoughts, fears, and self-imposed limitations.
Through gentle reflection and visualization, you'll create space for empowering new perspectives, greater self-confidence, and a deeper connection to your true potential.
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This meditation invites you to imagine standing at the edge of a peaceful shoreline, where each wave gently carries away stress, tension, and lingering emotions.
As the tide flows in and out, you release what no longer serves you, creating space for calm, clarity, and emotional renewal. Allow the rhythm of the ocean to guide you into a state of deep relaxation and inner peace.
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In just three minutes, this simple breathwork practice helps calm a busy mind, release tension, and restore a sense of inner peace.
By focusing on your breath, you'll gently reset your nervous system, reconnect with the present moment, and create space for greater clarity, balance, and ease.
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When worries about the future feel overwhelming, this calming meditation helps you return to the present moment.
Through gentle guidance, you'll release the pressure of uncertainty, reconnect with your inner strength, and remember that your worth is not determined by what lies ahead.
Cultivate trust, self-compassion, and the reassuring reminder that, no matter what the future brings, you are already enough.
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Drift into deep relaxation with this soothing guided meditation designed to calm the mind, release stress, and invite restful sleep.
Gentle breathing and peaceful visualization help you let go of tension, restore inner balance, and ease into a state of calm and tranquility.
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A calming guided meditation designed to help you release negative thoughts, quiet mental chatter, and reconnect with a sense of peace and clarity.
Through mindful breathing and gentle awareness, you’ll learn to observe thoughts without holding onto them, creating space for calm, balance, and emotional renewal.
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This is a gentle guided meditation designed to cultivate compassion, warmth, and emotional connection.
Through calming breathwork and loving kindness intentions, this practice helps you nurture self-love, extend kindness to others, and create a deeper sense of peace, empathy, and inner balance.
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This guided meditation is designed to help you reconnect with your inner wisdom, trust your own intuition, and release the need for external validation.
Through calming reflection and mindful awareness, this meditation encourages you to stop waiting for permission, approval, or reassurance from others—and begin confidently listening to the quiet voice already guiding you from within.
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A calming 5-minute breathwork meditation designed to help you release stress, quiet the mind, and reconnect with the present moment.
Through slow, guided breathing and gentle relaxation techniques, this session promotes calmness, clarity, and emotional balance—perfect for resetting during a busy day or unwinding whenever you need a moment of peace.
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This calming guided meditation is designed to help you release tension, quiet racing thoughts, and reconnect with a sense of inner peace.
Through gentle breathwork and mindful relaxation, you’ll create space to let go of stress, soothe anxiety, and restore balance to both body and mind. Perfect for moments when you need grounding, clarity, and emotional renewal.
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Begin your day with a sense of calm, clarity, and gentle energy. This meditation helps you release lingering tension, center your mind, and welcome the day with intention.
Through mindful breathing and soothing awareness, you’ll cultivate a steady inner peace that supports focus, balance, and a more vibrant, grounded start to your day.
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Step into a quiet inner space where calm, clarity, and comfort naturally arise. This meditation gently guides you to release tension, soften the mind, and reconnect with a sense of safety and stillness that already exists inside you.
Through soothing imagery and mindful awareness, you’ll create a personal refuge you can return to anytime you need peace, balance, or renewal.
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Allow Yourself to Be is a quiet, restorative meditation that invites you to release effort and simply exist as you are.
Instead of striving, fixing, or changing anything, you’re guided to rest in awareness, observing thoughts, sensations, and emotions without judgment.
This practice creates space for acceptance, helping you reconnect with a sense of ease, wholeness, and presence that’s already within you.
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This gentle meditation is designed to guide you through moments of change with calm and clarity. It invites you to pause, breathe, and soften your resistance to uncertainty, helping you find steadiness even as life shifts around you.
Through mindful awareness and grounding imagery, this practice supports letting go of tension, embracing the present moment, and cultivating a quiet sense of trust in the unfolding path ahead.
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This meditation is a calming practice that helps you let go of thoughts, emotions, and patterns that weigh you down.
Through mindful breathing and gentle awareness, you’re guided to notice what you’ve been holding onto and consciously soften your grip.
This meditation creates space for acceptance, emotional clarity, and renewal—leaving you feeling lighter, more centered, and open to what truly supports your well-being.
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This meditation is a soft, nurturing practice designed to ease you into the day with calm and clarity. Rather than jolting awake, you’re guided to reconnect with your breath, body, and senses at a slow, natural pace.
This meditation helps release lingering tension from sleep, invites a sense of gratitude, and sets a grounded tone for the hours ahead. Perfect for early mornings, it creates space for intention, balance, and a mindful start to your day.
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This gentle meditation invites you to soften inward and expand your awareness with curiosity and compassion.
Through mindful breathing and subtle reflection, you’ll create space to release judgment, quiet mental chatter, and reconnect with a sense of openness.
This practice supports emotional balance, clarity, and a deeper connection to yourself and the present moment.
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This calming meditation is designed to help you release tension and settle into ease.
With soft guidance and simple breathing cues, you’ll be invited to let each exhale carry away stress, quiet the mind, and soften the body.
Perfect for unwinding at the end of the day or anytime you need a moment of peace, this practice gently brings you back to a state of balance and relaxation.
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Ease into a state of gentle awareness as you allow the body and mind to soften. In this meditation, you’re invited to release tension, let go of striving, and settle into the natural rhythm of your breath.
With each moment, you’ll cultivate a sense of openness and acceptance, resting fully in the present just as it is.
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Gently turn your attention to the small, often overlooked moments that brighten your day—a warm cup of tea, a soft breeze, a quiet pause.
In this meditation, you’ll learn to slow down, notice, and appreciate these simple experiences with openness and gratitude.
By cultivating awareness of life’s subtle joys, you can nurture a deeper sense of contentment and presence, no matter what your day brings.
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Begin your day with purpose and presence in this uplifting morning meditation.
This meditation will gently guide you to awaken your body, center your mind, and set a clear, positive tone for the day ahead.
Through mindful breathing and simple intention-setting, you’ll cultivate focus, energy, and a sense of calm clarity to carry with you into whatever unfolds.
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A gentle mid-day reset designed to help you step away from stress and reconnect with a sense of calm and focus.
This guided meditation invites you to pause, breathe deeply, and release mental clutter, allowing clarity and balance to naturally return.
Perfect for a quick break, it leaves you feeling refreshed, centered, and ready to move through the rest of your day with ease.
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This meditation is a soothing end-of-day practice designed to help you let go of tension, stress, and lingering thoughts.
With gentle guidance and calming breathwork, it invites you to unwind both body and mind, releasing what no longer needs to be carried into the night.
This meditation creates a quiet space to soften, reset, and transition into rest—leaving you feeling lighter, calmer, and ready for deep, restorative sleep.
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This gentle meditation helps create space for transformation without pressure or force. Through calming guidance and mindful awareness, it encourages you to notice what’s ready to shift in your life—softly, at your own pace.
Rather than pushing for immediate change, this practice invites curiosity, acceptance, and trust in your natural ability to grow. It’s a moment to pause, listen inward, and allow change to begin quietly from within.
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This meditation gently guides you into a space of calm acceptance, helping you slow down and reconnect with the natural rhythm of life.
Through mindful breathing and quiet reflection, you’ll learn to soften the urge to control outcomes and instead nurture patience and trust in the unfolding of your path.
As you relax into the present moment, you create room for resilience, inner peace, and confidence in the timing of your life.
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This meditation invites you to gently reconnect with your breath and welcome a sense of renewal.
With each slow inhale, imagine drawing in fresh, vibrant energy; with each exhale, release tension, fatigue, and anything you no longer need to carry.
Through mindful breathing and calm awareness, you create space for clarity, balance, and a quiet inner reset—allowing your body and mind to feel refreshed, grounded, and open to new energy.
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Start your day with clarity, energy, and intention. This gentle morning meditation helps awaken your body, focus your mind, and reconnect you with the present moment.
Through mindful breathing and uplifting awareness, you’ll cultivate a sense of gratitude, vitality, and openness for the day ahead. Step into your morning feeling refreshed, centered, and fully alive.
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This meditation gently guides you inward to reconnect with your natural wisdom and inner guidance.
Through calming breath and mindful awareness, you’ll quiet external noise and tune into the subtle signals of your intuition. As you relax, you’ll be invited to reflect, listen, and strengthen trust in the inner compass that helps guide your decisions, direction, and sense of purpose.
Leave this practice feeling grounded, clear, and more confident in following the path that feels true to you.
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This soothing, restorative meditation is designed to help you gently release mental clutter and emotional weight.
Through mindful breathing and guided visualization, you’ll create room within—letting go of what no longer serves you and making space for clarity, balance, and renewal.
This practice supports inner alignment and fresh perspective, empowering you to grow with intention and openness.
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This gentle, heart-opening meditation is designed to help you release the past and step confidently into a new chapter.
Through calming breathwork, grounding awareness, and guided reflection, you’ll let go of old patterns, welcome fresh opportunities, and reconnect with your inner strength.
This practice nurtures clarity, courage, and hope—empowering you to move forward with intention, trust, and a renewed sense of possibility.
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This focused, empowering meditation is designed to steady your breath and strengthen your inner resolve.
In just seven minutes, you’ll ground yourself in the present moment, soften fear of uncertainty, and reconnect with the quiet confidence already within you.
Through calming guidance and intentional pauses, this practice helps you release doubt, trust your path, and take your next step forward with courage and clarity—even when the way ahead isn’t fully clear.
Join me for Live Meditations, Courses, and more on the free Insight Timer app.
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This gentle, heart-centered meditation designed to guide you back to your natural state of calm.
Through slow, mindful breathing and soft awareness, you’ll release tension, quiet mental noise, and reconnect with the steady presence within.
Each breath becomes an invitation to let go of stress and return to love, balance, and inner peace. Perfect for moments of overwhelm or as a daily reset, this practice helps you come home to yourself—centered, grounded, and open.
Join me for Live Meditations, Courses, and more on the free Insight Timer app.
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This soothing meditation is designed to help you meet your feelings with compassion instead of resistance. Through gentle breathwork and mindful awareness, you’ll learn to welcome emotions—pleasant or difficult—without judgment.
This practice creates a safe inner space where you can acknowledge what you’re experiencing, soften self-criticism, and respond to yourself with patience and care. Over time, it fosters emotional resilience, self-understanding, and a deeper sense of inner balance.
Join me for Live Meditations, Courses, and more on the free Insight Timer app.
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This gentle, heart-centered meditation invites you to soften self-judgment and reconnect with compassion for yourself—exactly as you are in this moment.
Through mindful breathing, body awareness, and affirming reflection, you’ll be guided to release the pressure to improve, fix, or change, and instead rest in acceptance.
This practice nurtures self-trust, emotional ease, and a deeper appreciation for the person you are becoming—by loving the person you are right now.
Join me for Live Meditations, Courses, and more on the free Insight Timer app.
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This calming meditation that guides you back to your emotional center with warmth and care.
Through gentle breath and awareness, you’ll reconnect with your heart space, letting go of mental noise and self-judgment.
This practice offers a sense of grounding, compassion, and coming home to yourself.
Join me for Live Meditations, Courses, and more on the free Insight Timer app.
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This gentle meditation that invites you to release tension and meet yourself with kindness.
Through slow breathing and mindful awareness, you’ll explore how softness—rather than force—can become a source of stability, resilience, and quiet strength.
This practice helps you soften your body, steady your mind, and reconnect with an inner strength that doesn’t need to push to be powerful.
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This meditation invites you to soften out of fear and into love as your inner guide.
Through gentle reflection and grounding breath, you’ll explore how it feels to respond from compassion, trust, and openness rather than protection or doubt.
A calming practice to help you lead your thoughts, choices, and actions from love.
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A gentle reminder that you don’t need to fix, earn, or become anything more to be enough.
This meditation guides you back to the quiet truth that your worth is inherent, steady, and untouched by productivity, comparison, or past mistakes.
Come as you are, breathe, and rest in the knowing that you are already worthy.
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A gentle, grounding meditation that invites you to slow down, soften your breath, and open to possibility.
Through mindful breathing and quiet awareness, you’ll create space for clarity, calm, and whatever wants to emerge next—without forcing or fixing, just allowing.
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A gentle reminder to slow down and arrive fully in the present moment.
This meditation invites you to release the urge to fix, rush, or become someone else, and instead rest in the quiet truth that this moment is enough.
Through calm guidance and soothing pauses, you’ll reconnect with trust, self-compassion, and the feeling of being supported right where you are.
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A gentle 5-minute guided pause designed to help you reset your nervous system and soften the need to control.
Through calming breath, mindful awareness, and intentional release, this meditation invites you to let go of tension, quiet mental over-efforting, and return to a grounded sense of ease and trust.
Join me for Live Meditations, Courses, and more on the free Insight Timer app.
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A gentle, grounding meditation designed to help you release mental and emotional clutter and reconnect with yourself.
Through calming breathwork and mindful guidance, this practice invites you to let go of distractions, soften tension, and return to a sense of clarity, presence, and inner calm—so you can come back to you feeling lighter, centered, and renewed.
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This calming meditation invites you to soften striving and return to your true essence.
Through presence and gentle awareness, you’ll release layers of expectation and remember the wholeness that has always been within you.
This practice supports self-trust, ease, and a deep sense of coming home to yourself.
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Enjoy this bonus episode where I share my story on Laura Tomlinson's podcast, Tag Up with LT!
Follow LT on Instagram @tagupwithlt @LTlifestylemanagement
Learn more about LT Lifestyle Management
Learn more about The Podcast Container Digital Course
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This gentle meditation will guide you out of urgency and into intention.
Through grounding breaths and mindful reflection, you’ll release the pressure to constantly do more and reconnect with what truly matters.
This practice supports calm, clarity, and purposeful movement—reminding you that aligned action flows naturally, without force or burnout.
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A compassionate meditation that reminds you there is no reset button required to begin again.
This practice invites you to gently return to yourself, honoring where you are now and allowing small, meaningful shifts—without guilt, pressure, or the need to start from scratch.
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A gentle, grounding meditation that invites you to set clear intentions for your day or season—without attaching pressure or rigid outcomes.
This practice helps you focus on how you want to show up, releasing expectations and creating space for ease, presence, and alignment.
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A nurturing meditation to welcome the new year with an open heart.
This meditation invites you to ground into compassion, release self-judgment, and embrace yourself exactly as you are—creating a foundation of kindness, peace, and gentle intention for the year ahead.
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A gentle end-of-year meditation to pause, reflect, and let go.
Through honoring the lessons, growth, and challenges of the past year—so you can release what no longer serves you and makes space for clarity, gratitude, and intention moving forward.
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Presence Is the Greatest Gift is a calming meditation that invites you to fully arrive in the here and now.
By gently turning your attention inward and anchoring in the present moment, this practice helps you experience presence as an offering—to yourself and to others.
As you settle into awareness, you’ll discover how simply being here becomes a powerful gift of connection, peace, and quiet joy.
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Return to What Matters is a gentle meditation that invites you to pause, breathe, and reconnect with what truly matters in this moment.
Through guided reflection and mindful awareness, you’ll release distractions, ground yourself in the present, and realign with your values, intentions, and inner calm.
This practice offers a soft reset—helping you move forward with clarity, steadiness, and purpose.
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Release the pressure to get everything “just right” and settle into a space of gentle acceptance.
This meditation guides you to soften self-judgment, quiet the inner critic, and choose calm over striving.
With each breath, you’re invited to embrace progress, presence, and peace—just as you are.
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This meditation gently guides you into stillness, where you rediscover the radiant light that has always been yours.
As you move through the darkness with calm awareness, you’re reminded that the light you seek isn’t outside of you—it is you.
Allow this practice to illuminate your inner strength, restore clarity, and awaken a deep sense of peace and self-trust.
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This meditation offers a spacious moment to release the pressure of constant doing and reconnect with what truly supports you.
Through grounding breath and gentle guidance, you’ll be invited to soften expectations, acknowledge the weight you’re carrying, and grant yourself permission to pause.
In this space of ease, you can remember that doing less is not a failure—it’s a powerful act of care, clarity, and resilience.
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Settle into a nourishing pause as you unwind the tension of transition and open to the natural rhythm of the season.
This meditation invites you to soften your body, quiet your mind, and create space for grounded presence. Through gentle breath and mindful awareness, you’ll be guided to release what feels heavy, welcome what feels supportive, and arrive with ease in this new chapter.
Join me for Live Meditations, Courses, and more on the free Insight Timer app.
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This meditation offers a compassionate reminder that your path is unfolding exactly as it needs to. Through gentle guidance and grounding breathwork, you’ll release the pressure of comparison and reconnect with your own rhythm.
Allow yourself to soften into trust, embrace your growth, and remember that you are not behind—you are becoming.
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Sink into a moment of quiet and give yourself permission to pause.
This meditation invites you to soften the noise of the day, reconnect with your breath, and ease into a sense of calm.
As you settle into stillness, you’ll create space for clarity, grounding, and gentle renewal—welcoming peace back into your body and mind.
Join me for Live Meditations, Courses, and more on the free Insight Timer app.
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This meditation gently guides you to honor how far you’ve come and to trust the unfolding of who you’re becoming.
Through grounding breath and mindful reflection, you’ll release self-doubt, reconnect with your inner wisdom, and create space for steady, authentic growth.
Leave feeling empowered, aligned, and confident in your path forward.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
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Take a gentle journey inward as you reconnect with the calm, resilient center within you.
This guided meditation invites you to slow down, soften your breath, and create space for inner nourishment.
Through grounding awareness and intentional reflection, you'll cultivate a sense of balance, self-trust, and emotional replenishment—leaving you feeling centered, restored, and deeply supported from within.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
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This meditation guides you to anchor your awareness in the simple rhythm of breathing, discovering small moments of appreciation with each inhale and exhale.
As you slow down and tune in, you’ll cultivate a gentle sense of thankfulness that spreads through the body and quiets the mind—reminding you that gratitude is always available, one breath at a time.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
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This meditation invites you to release the pressure to do more, be more, or fix every detail.
Through slow breathing and mindful presence, you’ll soften into the understanding that this moment—and who you are right now—is enough.
Let your body unwind, your mind settle, and your heart remember that ease is allowed.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
Fill out the interest form here so we can hop on a phone call and have a heart to heart to see if this training is for you! 📞
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This meditation is an invitation to awaken the strength and stillness within you.
Through mindful awareness, you’ll experience the profound impact of simply being — grounded, open, and fully present.
Discover how your presence alone can bring peace, clarity, and transformation to every moment.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
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This gentle guided meditation invites you to return to your center — the calm, grounded space within.
Through mindful breath and presence, you’ll release external noise and reconnect with your true essence.
Come home to yourself, where peace, clarity, and self-trust naturally reside.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
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In the midst of life’s noise and demands, this meditation offers a calm refuge.
Through gentle breathing and present awareness, you’ll learn to center yourself even when the world feels overwhelming.
Take a few mindful minutes to return to stillness, clarity, and inner peace—right where you are.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
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Take a gentle pause and reconnect with your natural rhythm. This meditation invites you to release the pressure to keep up, soften your pace, and find calm in simply being.
With mindful breathing and compassionate awareness, you’ll remember that rest and stillness are not luxuries—they’re part of your healing and balance.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
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This guided breathwork meditation helps you return to the here and now through mindful breathing and gentle awareness.
You’ll release mental tension, ground your energy, and reconnect with your body and senses, allowing you to feel centered, calm, and fully present.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
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Take a mindful pause and reconnect with your inner calm.
This meditation gently guides you to release tension, quiet the mind, and return to a place of balance and stillness within.
Perfect for moments when you need to unwind, reflect, and realign with your true sense of peace.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
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This meditation guides you back to the luminous energy that lives within.
Through gentle breathwork and visualization, you’ll awaken your inner glow, expand your presence, and reconnect with the radiant essence of who you truly are.
A moment to shine from the inside out.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
Fill out the interest form here so we can hop on a phone call and have a heart to heart to see if this training is for you! 📞
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This gentle guided meditation invites you to reconnect with your true essence — the part of you untouched by doubt, fear, or expectation.
As you breathe deeply and let go of external noise, you’ll be guided inward to rediscover your inner strength, clarity, and light. A moment to return home to yourself.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
Fill out the interest form here so we can hop on a phone call and have a heart to heart to see if this training is for you! 📞
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This meditation is an invitation to step into the stillness between breaths—the sacred pause where renewal begins.
As you slow down and soften inward, you’ll discover the quiet power of presence. In this space, clarity emerges, energy is restored, and a new sense of self is gently born.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
Fill out the interest form here so we can hop on a phone call and have a heart to heart to see if this training is for you! 📞
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This guided practice invites you to quiet the noise of the mind and reconnect with your inner wisdom.
Through gentle breathwork and mindful awareness, you’ll create space for intuition to rise to the surface—bringing clarity, insight, and a deeper sense of trust in yourself.
Perfect for moments when you need guidance, grounding, or a clear next step.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
Fill out the interest form here so we can hop on a phone call and have a heart to heart to see if this training is for you! 📞
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This meditation guides you to release the pressure of constant doing and lean into the power of stillness.
By slowing down and giving yourself permission to rest, you reconnect with your body and mind, replenish your energy, and create space for clarity and creativity to emerge.
Rest is not wasted time—it is the foundation for your growth and productivity.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
Fill out the interest form here so we can hop on a phone call and have a heart to heart to see if this training is for you! 📞
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This meditation invites you to connect with the quiet voice within—the inner guide that has always been with you.
Through gentle awareness and grounding presence, you’ll be guided to release outside noise and rediscover your own clarity, trust, and truth.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
Fill out the interest form here so we can hop on a phone call and have a heart to heart to see if this training is for you! 📞
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This gentle practice invites you to breathe deeply, soften your grip on what no longer serves you, and create space for renewal.
Through guided awareness and mindful release, you’ll learn to let go of tension, old stories, and emotional weight—allowing peace, clarity, and lightness to flow in.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
Fill out the interest form here so we can hop on a phone call and have a heart to heart to see if this training is for you! 📞
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This guided meditation invites you to slow down, quiet the noise of the outside world, and connect with the deep wisdom already present inside you.
Through gentle breathwork and mindful awareness, you’ll be guided to release doubt, soften inner resistance, and tune into your intuition.
This practice helps you recognize that clarity, peace, and guidance are not something you must search for outside yourself—they are already within you, waiting to be heard.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
Fill out the interest form here so we can hop on a phone call and have a heart to heart to see if this training is for you! 📞
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Take a moment to step away from the noise of daily life and rise above it all.
In this guided meditation, you’ll journey up a majestic mountain (inspired by Machu Picchu, Peru) and breathe in the fresh air and gain a sense of calm, clarity, and perspective.
If you felt inspired by the meditation journey, I invite you to explore this experience further in person (!!!)
My beautiful friend Adam and I (along with another co-facilitator Deneene are hosting the Sacred Wellness Retreat + 2 Day Machu Picchu Tour designed to immerse you in the breathtaking mountains and help you rise above life’s distractions on September 18th - 24th, 2026. ✨
Learn more about the retreat here and fill out the interest form here.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
Learn more about the virtual MTT here.
Fill out the interest form here so we can hop on a phone call and have a heart to heart to see if this training is for you! 📞
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Let go of the pressure to perform, impress, or be anything other than yourself. In this gentle meditation, you’ll be invited to release the need for external validation and reconnect with your inherent worth.
Through soothing guidance and mindful presence, remember you are enough, just as you are. No proving. No striving. Just being.
BIG NEWS! Only ONE Meditation Teacher Training in 2026!
For the first time ever, I am offering a 12 month payment plan to hopefully make this more accessible for you.
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Center yourself and reconnect with your inner harmony in this calming meditation.
Through gentle breathwork and mindful awareness, you’ll be guided to release tension, quiet the mind, and cultivate a deep sense of balance and stability.
Perfect for restoring peace amidst life’s chaos, this meditation helps you realign with your inner calm and move forward with clarity and ease.
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This calming meditation offers a space to slow down, let go of the need to constantly achieve, and reconnect with the stillness within.
By gently shifting focus from doing to simply being, you’ll cultivate presence, ease, and a deeper sense of self. Ideal for those feeling overwhelmed or disconnected, this practice helps you find balance and clarity by returning to the here and now.
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This gentle guided meditation invites you to journey inward and reconnect with your true self.
Through visualization and mindful reflection, you'll explore the old narratives that no longer serve you and begin to rewrite them with compassion, clarity, and purpose.
Perfect for anyone seeking emotional release, healing from past wounds, or a fresh perspective on their life’s journey, this meditation helps you step into a new story—one rooted in self-love, resilience, and inner peace.
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This gentle meditation will help you create space for emotions to be acknowledged without judgment.
Through mindful breathing and compassionate awareness, this practice reminds you that every feeling can be held with safety, softness, and care—helping you reconnect with yourself in a nurturing and grounded way.
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This guided meditation is designed to help you find steadiness during times of transition.
Through breath, body awareness, and visualization, this practice invites you to release uncertainty, connect with the earth’s support, and cultivate trust in your own resilience.
Perfect for moments when life feels unsettled, it helps you return to center with calm and clarity.
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This guided meditation is designed to help you step out of the noise and pace of daily life.
Through gentle breathwork and grounding awareness, you’ll slow your mind, soften urgency, and reconnect with the quiet wisdom within.
This practice invites you to listen deeply to your own truth and move forward with clarity and calm.
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This meditation is a gentle practice that helps you release distractions, let go of self-judgment, and return to the present moment with kindness.
This meditation offers a chance to reset—whether you’re starting your day, beginning a new chapter, or simply taking a mindful breath—reminding you that each moment is an opportunity to begin again.
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This meditation invites you to release the pressure of control and lean into ease.
Through gentle guidance, you’ll practice loosening tension—both in body and mind—so you can meet life with openness, flow, and trust.
This meditation is a reminder that you don’t have to hold so tightly; peace is found in allowing.
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This meditation is a sacred invitation to open your heart, release what no longer serves you, and welcome joy back into your life — all with the gentle support of ceremonial-grade cacao from Pacha Mana.
Thank you to Pacha Mana Cacao for sponsoring this meditation. I am so grateful to be collaborating with them because their cacao is lovingly grown and harvested in the sacred lands of Peru by farmers who honor both the Earth and the ancient traditions of cacao. Every sip carries the wisdom of generations who have known cacao as a true heart medicine.
If you’d like to fully immerse yourself in this experience, I encourage you to prepare your own cup of Pacha Mana Ceremonial Cacao to enjoy as you listen.
You can order yours here.
Ceremonial Cacao Recipe
(Serves 1)
Ingredients
- 2 tablespoons (20–30 g) Pacha Mana Ceremonial Cacao
- 6–8 oz hot water (just below boiling, around 170–180°F)
- 1–2 teaspoons maple syrup (adjust to taste)
- Pinch of sea salt
Instructions
- Heat the water until it’s steaming but not boiling.
- Add cacao to a blender or heat-safe mug.
- Pour the hot water over the cacao.
- Add the maple syrup and sea salt.
- Blend, froth, or whisk until smooth, creamy, and slightly frothy.
- Serve immediately and enjoy mindfully, letting each sip be part of your meditation.
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This guided meditation will help you create space between yourself and your thinking mind.
Through gentle awareness and grounding practices, you’ll learn to notice thoughts without getting caught in them, allowing you to reconnect with the calm presence that exists beneath mental chatter.
This session is designed to support clarity, ease, and inner freedom.
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This practice guides you back to the breath as an anchor in the present moment.
By gently releasing the weight of urgency and expectation, you learn to replace pressure with presence.
Each inhale grounds you, each exhale softens you, creating space for calm, clarity, and ease right where you are.
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This guided meditation invites you to rest in the quiet power of softness. By turning toward the heart with compassion, tenderness, and acceptance, we discover that gentleness is not weakness but true strength.
With each breath, we soften the defenses that keep us guarded, and in doing so, uncover resilience, clarity, and an unshakable sense of inner peace.
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This soothing meditation helps quiet the noise of overthinking so you can hear the quiet guidance within.
Through gentle breathwork and mindful presence, you’ll create space for insight to naturally arise—reminding you that the answers often come when we stop chasing them.
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This calming meditation invites you to release the pressure of comparison and the illusion of being “late” in life.
Through grounding breathwork and gentle affirmations, you’ll reconnect with your own unique path, learning to trust that you are exactly where you need to be in this moment.
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This short meditation guides you back to center through gentle, intentional breathing.
Designed to calm the nervous system and anchor you in the present moment, this practice helps release scattered energy and reconnect with your inner stillness.
Perfect for times of stress, transition, or whenever you need to return to yourself.
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This calming meditation invites you to step out of urgency and into the present moment.
Through gentle breathwork and mindful awareness, you'll learn to release the pressure of constant doing and reconnect with a sense of inner calm.
Perfect for those feeling overwhelmed, this short practice helps you slow down, reset, and return to your day with clarity and ease.
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This calming meditation uses guided breathwork to help ease anxiety and bring you back to the present moment.
Through intentional breathing techniques, you’ll soothe your nervous system, release tension, and create a sense of inner calm.
Ideal for moments of stress or overwhelm, this practice supports emotional balance and mental clarity.
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This gentle meditation invites you to embrace your emotions without judgment. It offers a safe space to acknowledge whatever you’re feeling—whether it's joy, sadness, frustration, or calm—and to affirm that all emotions are valid.
Through mindful breathing and compassionate awareness, you’ll learn to meet yourself exactly where you are, with acceptance and care.
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This meditation will help cultivate present-moment awareness while keeping the eyes gently open.
This technique encourages a soft gaze and heightened awareness of your surroundings without engaging with them. It’s especially useful for developing focus, grounding, and calm in everyday situations where you can’t close your eyes—like walking, working, or commuting.
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This calming meditation invites you to embrace the uncertainty of life while cultivating a deep sense of inner peace.
Through gentle breathwork and mindful reflection, you'll learn to find stillness in the midst of the unknown, grounding yourself in the present moment and reconnecting with a quiet strength within.
Let go of control, welcome trust, and discover serenity—even when the path ahead isn’t clear.
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In just three calming minutes, this guided meditation gently helps you release anxiety and reconnect with a sense of safety and inner peace.
Through soothing affirmations like “I am safe” and “I am peace,” you’ll ground yourself in the present moment, quiet your mind, and invite a wave of calm into your body.
Ideal for a midday reset or a quick emotional anchor, this practice is your pocket-sized support for when life feels overwhelming. Breathe, relax, and remember—you are safe, and peace is within you.
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Take a few moments to reconnect with yourself through this gentle 5-minute meditation.
Designed to nurture self-love and inner peace, this short practice guides you to pause, breathe, and check in with your heart.
Perfect for a mid-day reset or a mindful start to your day, it offers space to acknowledge your feelings, release self-judgment, and remind yourself that you are worthy—just as you are.
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This calming meditation supports you in navigating life’s changes with grace and trust.
Through mindful breathing and grounding visualization, you’ll learn to release resistance, cultivate inner stability, and open your heart to new possibilities.
Ideal for times of uncertainty, this practice helps you embrace the unknown with courage and clarity.
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This gentle, guided meditation invites you to reconnect with your body through compassion and presence.
By bringing awareness to each part of yourself with kindness and gratitude, you’ll create space for healing, relaxation, and self-acceptance. Perfect for moments when you need to slow down, release tension, and honor your body with the care it deserves.
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Take a gentle pause from the rush of life and return to the stillness within. This calming meditation invites you to rest your mind, ground yourself in the present moment, and reconnect with your natural state of peace.
Through mindful breathing and affirmations like "I am present, I am peace," you’ll create space for clarity, balance, and deep inner calm. Perfect for quieting a busy mind or resetting your day with intention.
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In this gentle meditation, you'll be guided to anchor yourself in the present moment through mindful breathing. With each exhale, you'll be invited to release tension, stress, and lingering thoughts—creating space for stillness, clarity, and calm.
Ideal for grounding yourself during a busy day or winding down in the evening, this practice helps you reconnect with your body, breath, and inner peace.
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This uplifting meditation uses powerful affirmations to help you awaken your inner strength and confidence.
Designed to dissolve self-doubt and ignite self-belief, it supports you in standing tall in your truth, owning your worth, and embracing your personal power. Perfect for starting your day with courage or resetting your mindset anytime you need a boost.
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This gentle meditation guides you on a healing journey to reconnect with and comfort your inner child.
Through soothing visualization and compassionate self-reflection, you'll create a safe, loving space to embrace the younger you—offering reassurance, acceptance, and unconditional love.
Ideal for emotional healing, self-compassion, and building a deeper connection with yourself.
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This calming evening meditation invites you to slow down and reflect on the positive moments of your day.
Through gentle guidance, you'll cultivate a sense of gratitude, acknowledge small joys, and shift your focus to what nourished you—helping you end the day with peace, appreciation, and a full heart.
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This grounding meditation guides you to gently return your attention to the here and now.
Through mindful breathwork and body awareness, you'll learn to anchor yourself in the present, calm racing thoughts, and cultivate a sense of clarity and inner stillness. Ideal for relieving stress or regaining focus during a busy day.
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This nurturing meditation guides you into a deep remembrance of your innate wholeness. Through gentle breathwork and mindful awareness, you'll explore and honor all parts of yourself—light and shadow alike.
It's a space to release self-judgment, reconnect with your inner truth, and embrace who you are with compassion and acceptance. Perfect for times when you need to feel more grounded, complete, and aligned with your true self.
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This gentle meditation invites you to pause, breathe deeply, and reconnect with the wisdom of your heart.
By slowing down your thoughts and tuning into the rhythm of your breath, you'll cultivate presence, compassion, and emotional clarity.
Ideal for grounding yourself in moments of stress or disconnection, this practice helps open your heart space—fostering inner peace and authentic connection with yourself and others.
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This soothing meditation will guide you through deep, mindful breathing to release tension and calm your nervous system.
In just a few minutes, you'll gently let go of built-up stress and return to a state of ease, balance, and inner peace.
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This guided meditation is designed to help you begin your day with clarity, calm, and confidence.
Through gentle breathing and empowering affirmations, you'll center yourself in the present moment, release tension, and cultivate self-pride — setting a peaceful, positive tone for the day ahead.
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Start your day with clarity and purpose through this energizing morning meditation.
Designed to boost self-confidence and ignite inner motivation, this guided session helps you set a positive tone, align with your goals, and step into the day feeling empowered and ready to take on anything.
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Take a few minutes to reset and find calm with this guided breathwork meditation.
Designed to ease anxiety and bring you back to the present, this short practice focuses on deep, intentional breathing to help release tension and restore balance.
Perfect for a quick mental reset anytime you’re feeling overwhelmed.
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Reconnect with inner calm and stability through this soothing visualization meditation.
Guided imagery will help you cultivate a deep sense of peace while grounding your energy, leaving you centered, balanced, and recharged.
Ideal for moments of stress or when you need to feel more rooted and present.
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Unwind and release the weight of the day with this calming evening meditation.
Designed to quiet your thoughts and ease tension, this guided practice helps you transition into a peaceful, restful state. Let go of stress, reflect with clarity, and prepare your mind and body for a night of deep relaxation.
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This is a healing meditation designed to help you step out of harsh inner criticism and into compassionate self-awareness.
By observing your thoughts and emotions without judgment, you create space for acceptance, healing, and release.
This practice gently guides you to become a loving witness to your own experience—offering yourself the kindness you’ve always deserved.
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My first 'talking episode' and a reflection as I turn 30 years young.
With each lesson, my hope is you'll reconnect with your growth, resilience, and unique path—embracing who you are today with compassion and gratitude.
This episode is a gentle reminder that every experience has shaped you and I home you remember there’s truly no one else you’d rather be.
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Step into presence with this gentle walking meditation designed to awaken joy, cultivate gratitude, and help you see the beauty in everyday moments.
As you move with intention and awareness, each step becomes a doorway to inner light, connecting you more deeply with yourself and the world around you.
This practice invites you to walk slowly, breathe fully, and open your heart to the gifts of the present moment.
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This meditation is designed to gently soothe your nervous system, helping you release tension, reduce anxiety, and reconnect with a sense of inner calm.
Through mindful breathing and grounding techniques, you'll invite your body and mind into a state of deep relaxation and balance. Ideal for moments of stress or overwhelm, this reset supports emotional regulation and a peaceful state of being.
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This guided meditation invites you to gently turn inward, reconnect with your heart, and nurture a deep sense of self-love. Through breathwork and mindful awareness, you'll learn to hold compassionate space for yourself—honoring your emotions, releasing judgment, and cultivating inner strength.
Let this practice be a sanctuary where you rebuild trust with yourself and embrace the wholeness of who you are.
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This gentle meditation invites you to step out of mental noise and return to the here and now.
Through mindful awareness and calming guidance, you'll reconnect with your breath, body, and the peaceful stillness of the present moment. Perfect for centering yourself during a busy day or easing into a more grounded state of mind.
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In just five minutes, this guided breathing meditation offers a simple yet powerful way to calm your nervous system and bring your mind back to the present.
Using mindful breath awareness, you'll gently shift out of stress mode and into a state of relaxation. Whether you're feeling overwhelmed, anxious, or just need a moment of stillness, this practice can help you pause, reset, and reconnect with a sense of ease.
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This calming meditation helps you gently release mental noise and overwhelming feelings.
Through grounding breath and focused awareness, you'll create space between your thoughts, allowing clarity and calm to rise.
Let go of what no longer serves you, and return to a peaceful, centered state of mind.
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This guided meditation invites you to soften your defenses and embrace the power of vulnerability. Through gentle breathwork and mindful reflection, you'll learn to let go of fear and show up as your most authentic self.
By allowing yourself to be truly seen, you tap into deep inner strength, connection, and freedom. Vulnerability isn't weakness—it’s your greatest superpower.
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Part 4 of the meditation series inspired by the four agreements by Don Miguel Ruiz.
In this meditation, you'll be guided to connect with your own effort—free from self-judgment or perfectionism.
It's a space to honor your unique energy, embrace the present moment, and cultivate self-compassion as you show up fully, just as you are.
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Part 3 of the meditation series inspired by the four agreements by Don Miguel Ruiz.
This meditation will invite you to quiet the mind, let go of imagined narratives, and cultivate clarity in your thoughts and relationships.
Through guided stillness and reflection, you'll learn to replace assumption with curiosity, and misinterpretation with mindful presence—fostering deeper peace and authentic connection.
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Part 2 of the meditation series inspired by the four agreements by Don Miguel Ruiz.
This meditation helps you release the weight of others’ opinions, actions, and words, fostering emotional resilience and inner peace.
Through breathwork and reflection, you’ll cultivate detachment from external judgments, strengthening self-worth and personal freedom. By embracing this mindset, you allow yourself to navigate life with greater ease, confidence, and compassion.
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Part 1 of the meditation series inspired by the four agreements by Don Miguel Ruiz.
This meditation helps cultivate mindfulness in speech, encouraging truthfulness, kindness, and integrity in communication.
By focusing on intentional words and affirmations, it fosters self-awareness, reduces negativity, and enhances inner harmony.
Through breathwork and reflection, this practice empowers you to speak with clarity and positivity, aligning your words with your highest self.
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In this soothing meditation, you’ll use the power of your breath to release tension and return to a state of deep calm. With each inhale, invite in peace; with each exhale, let go of stress and worry.
This practice will help you reset your mind, reconnect with the present moment, and find balance within.
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Release the thoughts that hold you back with this meditation. Through guided reflection and mindfulness, you'll gently unravel old patterns, reframe your mindset, and create space for new possibilities.
Let go of doubt, step into your true potential, and embrace a more empowered version of yourself.
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Release the grip of fear and step into a life of courage and confidence. This meditation will help you quiet anxious thoughts, let go of limiting beliefs, and embrace the present moment with strength and trust.
Through guided breathwork, you'll cultivate inner peace and resilience, allowing fear to fade and freedom to take its place and feel safe.
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Quiet the noise of doubt and reconnect with your inner wisdom. This meditation will guide you to cultivate confidence in your choices, letting go of fear and second-guessing.
Through mindful reflection and grounding breathwork, you’ll learn to trust yourself fully, embracing clarity and self-assurance in every decision you make.
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This guided meditation will help you reconnect with your inner power, grounding you in confidence and courage. Through breathwork, visualization, and empowering affirmations, you will release self-doubt, embrace your inner fortitude, and navigate life’s challenges with greater ease.
Allow yourself to feel supported, unshaken, and capable as you step into your strength and trust in your ability to overcome and thrive.
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Free yourself from self-doubt and inner judgment with this calming meditation designed to quiet the inner critic. Through mindful awareness, compassionate self-talk, and grounding breathwork, you will learn to soften negative self-talk and replace it with kindness and self-acceptance. This practice will help you shift your mindset, release limiting beliefs, and cultivate a more supportive and loving relationship with yourself. Step into a space of inner peace where self-compassion and confidence can flourish.
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Through gentle guidance, you'll release mental clutter, settle into stillness and reconnect with the clarity that’s always within you.
Whether you're feeling overwhelmed or simply seeking a moment of calm, this practice will help you slow down, ground yourself, and see things with fresh perspective.
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It's easy to feel like you're falling behind, but this meditation is a reminder that your journey is unfolding in its own perfect time.
Through gentle reflection, you'll release the pressure of comparison and honor the progress you've made. Take a deep breath, soften into the present, and remember—you are exactly where you need to be.
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This Meditation is dedicated to my Momma - today is her birthday!
This meditation guides you to soften self-judgment, welcome in self love and compassion, and step into a lighter way of being.
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Turn your focus inward and reconnect with the peaceful and healing presence within you. This meditation invites you to soften into stillness and quiet the external noise.
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In the rush of daily life, it's easy to move from one task to the next without truly being present.
This meditation invites you to pause, breathe, and reconnect with the moment in front of you. Through gentle guidance, you'll cultivate awareness, soften into stillness, and embrace the richness of now so you don’t just go through life, but fully experience it.
Slow down, and let yourself be here.
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Start your morning with presence and intention in this gentle grounding meditation. Together, we’ll slow down, unwind the mind, and reconnect to the calm beneath the surface of your thoughts.
As you breathe deeply and anchor yourself in the present moment, you'll create space for clarity, ease, and trust. Whether the day ahead is full or quiet, this practice invites you to release any pressure or expectations and instead embrace the natural unfolding of whatever comes.
Let yourself feel rooted, open, and ready to welcome the possibility of a beautiful day.
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This meditation is a gentle yet powerful reminder that protecting your peace and energy is an act of self-love and kindness.
By setting clear boundaries and expressing your needs, you honor yourself and create space for your well-being.
Through this practice, you'll be guided to connect with your inner calm, release guilt around saying no, and affirm your right to choose yourself over and over again.
Let this meditation help you build confidence in speaking your truth, embracing clarity, and nurturing your energy so you can show up fully for the life you want to create.
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In this guided meditation, you’ll journey through the seven chakras, visualizing their vibrant colors and tuning into their unique energy.
With each breath, you’ll clear blockages, restore balance, and cultivate a deep sense of harmony within.
As your energy centers align, you’ll feel more grounded, open, and free so you can move through your day with ease, confidence, and inner peace.
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In this gentle 5-minute meditation, you’ll be guided to slow down, take a deep breath, and reconnect with the safety and peace that resides within you.
Let go of the rush and noise of the outside world as you anchor yourself in the present moment.
This meditation will help you remember that you are your own safe haven—a place of comfort, calm, and unwavering support. This is your time to come home to yourself, to rest, and to simply be.
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Let go of the pressure to push, force, or meet impossible expectations.
This meditation invites you to tune into your body’s wisdom, release the weight of 'shoulds,' and trust in the natural rhythm of your mind and heart.
Through gentle guidance, you'll reconnect with your intuition, allowing ease to replace resistance and flow to take the place of force.
Surrender to what feels right in this moment and discover the freedom that comes with honoring your true needs.
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This powerful meditation invites you to let go of the mask of "I'm fine" and embrace the healing power of truly feeling your emotions.
Through gentle guidance, you'll create a safe space to acknowledge what’s stirring within without judgment or resistance.
By allowing yourself to feel, you’ll begin to release the weight of unspoken emotions, clearing space for freedom and lightness in your mind and heart.
This is your permission to be honest with yourself, to feel deeply, and to let go. Free your mind by freeing your feelings.
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Immerse yourself in this simple yet powerful meditation designed to help you let go of what no longer brings you peace.
Guided by a calming mantra and accompanied by the soothing vibrations of sound bowls, this practice invites deep relaxation and inner clarity.
Allow the sound healing frequencies to clear your energy while the mantra centers your mind, creating space for peace, balance, and renewal.
Perfect for moments when you need to release and reset.
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Discover the power of hope as a practice of surrender and trust. This meditation invites you to release control, lean into the unknown, and cultivate a deep sense of trust in life's unfolding.
You'll learn how to nurture hope even in uncertain times, creating space for peace, resilience, and possibility.
Embrace the journey of trusting yourself, the process, and the greater flow of life.
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Take charge of your growth with radical responsibility and self-discipline.
Whether you're learning something new or stepping into becoming a Meditation Guide, this empowering meditation will help you embrace challenges, build resilience, and unlock your true potential.
It's time to own your path and step confidently into who you're meant to be.
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Begin your morning with intention and ease. This meditation is designed to guide you through a calm, unhurried start to your day as you get ready.
Incorporating gentle mirror work and empowering affirmations, you’ll cultivate self-love, presence, and a sense of grounded confidence.
There is no rush my friend. Move with ease as you get ready and step into your day feeling centered, calm and at peace.
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Take a moment to pause, breathe, and reconnect.
In this guided meditation, you'll create space to really check in with yourself, release tension, and find a sense of calm amidst life's chaos.
Let this be your anchor to return to peace and presence, no matter what’s unfolding around you.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Experience deep calm and peace as we journey through two powerful breathwork techniques designed to reduce anxiety and stress.
This meditation combines box breathing, a simple yet effective practice to regulate your nervous system, and alternate nostril breathing, a balancing technique to calm your mind and restore inner harmony.
Together, these practices will help you feel grounded, centered, and at ease. Allow your breath to guide you into a space of stillness. Perfect for moments when life feels overwhelming or you need a reset.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Start your day with this energizing morning meditation, created to ignite your inner spark and awaken your sense of gratitude.
Together, we’ll visualize an ember glowing deep within—a symbol of your light and inner fire.
Through guided breath and imagery, you’ll gently stoke this ember into a vibrant flame, filling your body with energy, empowerment, and light.
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When the mind is swirling and filled with thoughts, feelings, and all you have to do... this meditation is for you to slow down and begin again.
Through a calming visualization, you’ll release stagnant energy and clear mental clutter.
This meditation is perfect for moments when you need to refresh your mind and reconnect with your inner balance.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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In this meditation, you’ll be guided through a powerful gratitude visualization to shift your mindset, reset your energy, and find calm. By focusing on what you're thankful for, you'll release anxiety, let go of self-doubt, and reconnect with your inner strength and peace.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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It's time to realign with the best version of you for the year to come.
Leave behind the weight of the past year and create space for growth, excitement, and possibility.
In this practice, you’ll imagine a version of yourself who effortlessly embodies the confidence, self love, trust, and all that you desire. You'll feel yourself stepping into this empowered state as you welcome the year ahead with an open heart and a sense of calm assurance.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Did you know you do not need to believe everything you think?
Pause and notice the thoughts that are not serving you.
Shift into the observing mind and free your mind of negative thoughts.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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When was the last time you really slowed down and turned inward to pay attention to all that is within you?
You deserve love and attention from yourself.This meditation will help you sit with yourself and renew your energy.
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You can cultivate compassion from within and stop being so hard on yourself.
This meditation includes a short yet powerful visualization to embody more acceptance, love and compassion.
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My friend, did you forget? You are home to your peace.
You can breathe your way there. You can return to the path of peace and feel more calm, steady, grounded energy within you.
This meditation includes Alternate Nostril Breathing (Nadi Shodhana) which involves breathing through one nostril at a time. You will be guided during the meditation however here is how it works:
- Gentle close off your right nostril with your thumb.
- Inhale through your left nostril.
- Close the left nostril with your ring finger, release the thumb and exhale out the right nostril.
- Inhale through the right nostril.
- Close the right nostril with your thumb as you release the ring finger and exhale out your left nostril.
- Repeat.
Enjoy.
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If you are struggling to make a decision, this is for you.
What if ultimately your heart already knows? You are being called for a reason. Drop into your intuition and deep knowing and make the decision.
Music is by Alanah Sabatini. Listen to more of Alanah's music here.
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Have you ever felt like you were behind?
My friend, I know the overwhelming feeling. Our present self can tend to doubt and want to rush the process.
What if you were exactly where you need to be?
This meditation will help you remember to trust the unfolding.
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Do you have an upcoming event or test or surgery?
Are you doing something again after it didn't go well?
This visualization will help you imagine everything going well and ease your mind.
My friend, we are not meant to live in fear.
You will be okay, no matter the outcome.
You can let go of worry and rest your mind.
You can conquer your fears and feel free.
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I know the feeling of the heaviness of comparison.
We can spend so much energy wishing we had someone else's life or success.
When in reality, we have no idea what it actually takes to be where they are.
This meditation will help you retrieve some of the energy that has been spent comparing your life to others. It will help you remember all that you are and return to your enoughness.
Music by Alanah Sabatini.
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You can rest your mind on the breath.
To return to the present moment and feel peace within, the breath is always accessible to support you in that journey.
This meditation includes a breathing technique where you count the breath from 1 to 10 and then reverse the order. Notice any resistance or any desire to rush the process.
I hope this inspires you to take your day one breath at a time.
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Are you being kind to your mind?
When we feel down or low energy sometimes that is because we are judging our mind and being hard on ourselves.
This meditation will help you slow down and see version of you with more kindness and acceptance.
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What if when the mind is swirling and you feel anxiety there actually isn't anything wrong with you?
What if it is simply an invitation to slow down and breathe deeply.
This meditation includes repetition of an affirmation for you to rest your mind on.
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When the mind is swirling we tend to judge ourselves and cause more suffering.
My friend, you can slow down and acknowledge the overthinking happening within you.
Once you accept and allow yourself to overthink, then you can gently shift into a state of peace and relaxation.
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We all have an inner narrative and sometimes the stories we tell ourselves do not serve us.
This meditation is to help you become aware of the stories you are telling yourself that might be holding you back.
It's time to release and create space for what does uplift, encourage and support your growth.
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Getting ready in the morning doesn't have to be chaotic.
You can take it slow and see getting ready as a time for self care.
This meditation really shows you that meditation can be informal and still powerful.
Carrying this meditation with you through your morning routine of coffee, brushing your teeth, washing your face, doing your hair or makeup, etc.
And make it a beautiful day!
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Use the breath as a powerful tool to remember the magic is within you.
You are the gift.
You are the light.
When you truly believe this, you will feel peace.
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One thing I know for sure is that we cannot move through life on autopilot... and we can do anything - just not everything all at once.
When we take the time to pause and check in with our hearts, we can feel a beautiful shift in our energy and presence, bringing more ease into each moment.
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You can shift your inner narrative.
Affirmations are like practice thoughts. If you speak them in the quiet of your own mind they will become a belief of yours and in turn shift your inner world.
You can feel your own encouragement, acceptance and self love within you grow as you nurture your mind with these empowering affirmations.
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Soothe your nervous system with this simple yet powerful meditation using the affirmation "I am safe, I am here."
My hope is that you feel more grounded, peaceful, and calm.
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We woke up today. We get to experience another day.
May you take the time to regain your presence and fill your heart with gratitude.
You will do enough today and you are enough.
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Bring awareness to the way you speak to yourself and how often you judge yourself.
You can release judgment and set your mind free to feel inner peace.
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How do you think a younger version of you would see the you that you are now?
I bet they would be in awe.
Even if you aren't exactly where you think you need to be.
A younger version of you would be so amazed that you made it through so much.
We must honor the road that it took to get here.
This meditation includes a powerful visualization of your inner child.
*Important note: the poem that is read includes the pronouns she/her please note you are free to insert the pronouns that you identify as.
Additionally, if this is triggering in anyway please know that you are worthy of professional support. Go to Psychology Today to find a therapist.*
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How many times do you have those moments where you think:
"oh my goodness, what is wrong with me?!"
My friend, there is nothing wrong with you.
You are allowed you feel how you feel.
You are allowed to think what you think.
You are allowed to be human.
This meditation will remind you to love all the parts that exist within you and recognize that there is nothing wrong with you.
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How often do you reach outward for answers on what you should do?
My friend, we tend to forget we have so much wisdom within.
Maybe the clarity you are seeking is within reach.
Maybe the clarity you are seeking is right within you.
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I know we have been programmed to believe that we need to do more in order to be productive.
When in reality, the best thing you can do for you (and the most productive) is choosing to slow down, stop rushing, and rest your mind.
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I've been there too... where energy is low and you feel like giving up...
My friend, you can and will keep going.
This meditation will help you reset and feel ready to move forward with more motivation and energy.
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My friend, any amount of time meditating will help you shift your internal state.
If you are feeling anxious or overwhelmed, breathing techniques can help you refocus the mind and calm down your nervous system.
Box Breathing is a simple technique where you inhale for a count of four, hold the inhale for a count of four, exhale for a count of four and hold the exhale for a count of four.
My hope is you notice that even just a couple minutes of breathing and turning inward can make a subtle shift.
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You have the power to take yourself to a safe, calm, and peaceful place.
This meditation experience will guide you through visualizing your 'safe place' so that you can feel ease in this moment.
By doing so, you may feel a shift in your nervous system and a return to a more steady state.
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I know the weight of worry and how anxiety can seem to knock you down.
The morning can be especially hard if you experience anxiety.
My friend, I want to remind you that you are the one that is aware.
You are not your anxiety.
Any maybe... anxiety is an invitation that you are in need of more love and attention.
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How often to you push through the day despite the anxiety?
How often to you move through the day on auto-pilot... just going through the motions?
This meditation will help you slow down and return to your breath so you can feel refreshed.
Every breath is an opportunity to begin again and reset.
Take the time to pause and then move forward.
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Loneliness is a sign you are in desperate need of yourself.
What if feeling alone is different that truly being alone?
Can you learn to enjoy your solitude and return to the truth that you are never truly alone?
Sending you so much love and light.
I am beyond excited to have featured music by Saltbreaker & The Lasso from their album Lake Mist. I used the song The Cave. I hope you enjoy!
Click here to enjoy the full album Lake Mist by Saltbreaker & The Lasso.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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How often do you look for love outside of yourself?
Self Love comes from the Self.
Within you is an abundant source of love and light.
This meditation includes a powerful visualization for you to reconnect to your own source of love.
I am beyond excited to have featured music by Saltbreaker & The Lasso from their album Lake Mist. I used the song Foggy Vision. I hope you enjoy!
Click here to enjoy the full album Lake Mist by Saltbreaker & The Lasso.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Is your mind swirling?
Are you feeling disconnected from yourself?
Maybe you feel your nervous system is dysregulated.
Your breath is always there for you.
Experience two unique breath patterns to soothe your nervous system and calm down your mind, heart, and body.
As always, listen to your body and stop engaging in the breathing technique if something doesn't feel right.
If you are experiencing extreme distress, anxiety, and/or depression breathing techniques cannot be the only thing you choose to do to take care of you. Please seek professional support. You are worthy of feeling good. Find a therapist today at https://www.psychologytoday.com/us
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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When you focus on other peoples needs versus your own.
When you suppress your feelings.
When you avoid yourself.
This is self abandonment.
Experience the journey toward yourself and choose to stay with you in this meditation.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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When the mind is swirling, you can set your thoughts free using the cloud visualization technique.
Allowing your thoughts and your emotions to be witnessed and then send about gently on a cloud.
I hope this helps you slow down the overthinking mind.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Grief can feel heavy and all consuming.
We can tend to want to avoid our grief.
My hope is this meditation can be a safe place for you to feel.
Because we must feel to heal.
Sending you love.
P.s. My friend, may you know that there is professional support out there when grief feels like too much. Meditation is a great addition to therapy. Head to https://www.psychologytoday.com and find a therapist today.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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When you are facing a challenge or a tough time and your entire world feels like it is swirling... remember you can hold steady.
You are not the storm.
You are the human experiencing the storm.
You are not your thoughts.
You are the thinker.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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You know the feeling where you feel like you have to keep going or you should do more?
What happens is we feel this sense of urgency and desire to do more to earn our worth.
The reality is you do not need to do more or less in order to be enough.
You can slow down and be done.
This meditation will help you stop the urgency and remember you are enough.
There is nothing left to do. You can rest now.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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When was the last time you looked within for answers instead of looking outside of yourself?
When you take time to listen and turn inward, you can reconnect with your intuition.
Deep down, you know. You just have to listen.
This meditation will help you cultivate a deep connection to your intuition - your inner guide, your inner compass, your inner voice.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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The fear... the anxiety... the worry... the doubt...
It can all be so overwhelming when we forget to hold onto hope.
There is no hope without trust.
This meditation will help you cultivate trust and return to hope.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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I know the feeling of swirling thoughts and a loud, anxious, overthinking mind.
Even though our hearts and our bodies are tired, sometimes the mind keeps going.
We can slow our breath down and remember our agenda at the end of the day is to let go and allow ourselves to experience the peace of rest.
You are worthy of deep sleep.
You are worthy of being free from anxious thoughts.
You are worthy of rest.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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When was the last time you asked yourself questions and really listened?
We often reach outward to be listened to and we wait to be asked questions.
In this meditation I will guide you through asking yourself a series of questions and simply sitting with what answers arise.
It is a gift to be seen and heard by you.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Why are you rushing your way through life?
(I often ask myself the same question)
My friend, busy is not your purpose. You are free to slow down.
This meditation will help you slow down and be here for your life by regaining your presence, feeling the power of stillness and reconnecting with your breath.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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You cannot heal if you pretend you are not hurt.
Slow down and check in. How are you, really?
What is going on within?
Slow down and reconnect with yourself.
Slow down and hold space.
Slow down and check in.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Did you know your breath can be your own greatest medicine?
I am excited to share with you a new powerful breathing technique I've learned. I feel a shift in energy and awareness and I hope you will too.
This meditation includes breathwork. Please listen to your body and slow down the breathing if it feels like too much and consult a doctor if needed/you have concerns.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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When was the last time you sat with yourself and got quiet enough to hear your own insight?
This meditation is unique because I share a quote by Brianna Wiest that really feels like a powerful reminder for when things feel challenging.
It's a reminder of the invitation.
You will have time to sit with the quote and listen to your inner knowing.
I hope it is a beautiful process of allowing the words to land on your heart and welcoming any more wisdom and clarity to come forward.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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This meditation is for you (and me) whenever you are feeling fearful.
You can and will rise above the fear within you... because most often we suffer more from imagination than reality.
What if it all goes really well?
What if fear is lying to you?
What if there is something greater waiting for you on the other side of fear?
By the time this meditation is out I will have gone skydiving (!!!!!)
Check out my instagram to see my latest post where I share about my entire experience.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Yep, I've been there too... reacting in a not so great way to a stressful situation or being judgmental toward myself and others.
Would you believe me if I said that there is a version of you that is called your Higher Self just waiting within you?
This version of you chooses how to respond versus react and is full of acceptance.
This meditation will help you remember you are always becoming and you can shift into being your Higher Self.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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My friend, I know sometimes our feelings arise and we want to push them away and avoid them.
What you resist will only persist.
The best thing you can do for you is give yourself full permission to feel.
You have to feel it to free it. It's time to remember it is safe to express your feelings and you are allowed to feel.
This meditation will help you drop in and allow yourself to feel all that you are feeling right now.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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(I originally created this meditation for my students in my Meditation Teacher Training and thought everyone could probably benefit from hearing it—I hope you enjoy!
We've all experienced it...
You start something new and step into the unknown. Maybe it's a training, a new job, a new group, or a new way of showing up for yourself.
At first, it's exciting, right?! Then the self-doubt creeps in...
"I don't know if I can do this."
"I don't know if I belong."
"Maybe this wasn't the right decision for me."
My friend, I believe that voice is a sign you are in the right place. It's a sign you are growing and expanding into something new. You are capable of more than you think you are and this meditation is meant to be a reminder of that.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Wake up and feel anxiety and dread for the day ahead? This meditation is for you.
My friend, you woke up today and that should be celebrated. And because you're reading this, you've made a conscious choice to start your day differently.
And you can.
Let's soften into the present moment as we find comfort in our breath. Embrace gratitude for the new day and welcome a new sense of peace into your morning routine.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Meditation is not just a practice in the mind.
Meditation can be a practice in the body, too.
In this meditation, I want to help you drop into your body and release stuck energy.
We'll work through some gentle stretching and movement while breathing deeply, increasing our awareness, and observing the mind and body connection.
I hope you'll join me in this safe and powerful practice to help you reset and feel grounded.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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We all know that feeling...
Something happens during the course of our day that irritates us or throws off our energy.
It's especially difficult when we're striving to have a clear, joyful, present energy for a specific event or gathering.
This meditation is for you to clear your energy after something happens that triggers you or impacts your energy in a negative way.
My friend, don't forget that you have the ability to begin again. You can choose to move forward with more positive energy and let go of what just happened.
Join me in this powerful meditation to clear your energy and begin again.
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The shame, the embarrassment, the anxiety, the ruminating thoughts...
All these things can come from a vulnerable moment of sharing your emotions or even leading and sharing your thoughts/personal ideas.
My friend, you are not alone if you find yourself feeling this way. In fact, I made this meditation for me as much as I made it for you because I experience these feelings often.
This meditation is for US to sit with our vulnerability hangover and recognize it just might not be a bad thing after all. 🙏
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In the final part of my Foundation of Meditation series, we'll explore what it looks like to make meditation a way of life.
Remember: Meditation is more than just a practice, it truly is a way of life. Wherever you go, your meditation practice follows.
Making meditation a way of life includes the continuous practice of:
- Coming back to the present moment
- Returning to your breath
- Noticing if you are telling yourself a story
- Choosing to speak kindly to yourself
Thank you for joining me for this series and I hope it's brought you one step closer to this meditation practice. Connect with me on Instagram @eileenrosemiles to share your thoughts on this series!
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Are you feeling stuck? Are you feeling off or down about yourself?
It's usually because there are limiting beliefs that live in the subconscious mind and therefore run our lives.
These limiting beliefs are thoughts that we believe that limit us and keep us small.
My hope is this meditation can help you really see what is holding you back and help you feel more free and empowered.
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In Part 3 of this Foundations of Meditation Series, we're focusing on the present moment.
There is so much power in the present moment. There is so much waiting for us in the present moment.
Yet most days we are never really here...
This meditation is a reminder that the practice is all about returning to the moment again and again and recognizing that right here is all we have.
Tune in for Part 4 next week (the last of this series!)
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When was the last time you took a few moments to check in with yourself?
So often we go go go through life and feel like we're "too busy" to slow down.
This meditation is for those times.
My friend, the only way to go forward is to go inward first.
We can't keep going without checking in on ourselves. Join me in this meditation to hit the pause button and spend a few minutes reconnecting with yourself.
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In Part 2 of this Foundations of Meditation Series, we're focusing on the breath.
The breath is a tool. And what's magical about this tool is that it's always available to us.
When we slow down our breathing, we shift our nervous systems into the parasympathetic state for a more peaceful inner world.
In this meditation, we'll focus entirely on the breath and I'll lead you through a Box Breathing exercise to slow your breath and soothe your nervous system.
Tune in for Part 3 next week!
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We don't experience change for no reason. Through change, we have an opportunity to grow and transform into something and someone we've never been before.
When things are changing and so much feels out of your control, how do you respond?
So often we become resistant to change that comes our way and when we resist change, it can leave us hurting. When we try to control our lives and stop anything from evolving, we cease to evolve ourselves.
In this meditation, explore your relationship to change and maybe, create a new one.
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People tend to think that meditation is about controlling or changing what they are thinking... and it's actually quite the opposite.
In this new series, I'll be using meditations to share some of the foundational elements of this practice. Every Monday for the next 4 weeks, the meditation I share will be focused on introducing another foundational part of the meditation practice.
Today, focus on your ability to simply be and observe. Witness your mind with a neutral approach and become the observer of your thoughts and feelings.
See you next week with Part 2!
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I have felt it too, my friend... the ruminating thoughts, the anxious negative thought spiral, the loud inner critic...
Our minds are capable of incredible things and can also create the thoughts that become the cause of our anxieties. When we spend so much time thinking, we can easily create patterns that no longer serve us.
We have to remember we can slow down the mind and influence these recycled thoughts.
This meditation will help you come back to the present moment, reconnect with your breath, and slow down the overthinking mind.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Sometimes illness can be our body's way of communicating that we need rest.
That's been the case for me this week and as difficult as it's been to heal, it's been a powerful reminder of just how good rest can feel.
Have you been listening to your body? What might it be trying to tell you?
Today's meditation is about tuning into your body and remembering that resting is a productive activity too.
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When we experience feelings like insecurity and sadness, we tend to want to quickly fix them. Like they are 'bad' feelings and we need to get rid of them as quickly as possible.
What if instead you sat with the pain and held your tender heart?
What if that might feel different or lead to more compassion and understanding toward yourself? Maybe in order to feel something different, you need to try doing something different.
I invite you to join me in this meditation and find out. ✨
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How often do you feel a rush to get to the next point in your life or fast forward to a future state?
I don't know about you, but when I feel that way, it's exhausting.
This meditation is for those times. When the weight of wanting to be somewhere or someone else and the heaviness of feeling behind sets in.
You are right on time. There is no rush. You are exactly where you need to be.
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This future-self visualization is one I return to often when I find myself feeling like I'm not good enough or not doing enough...
By thinking about myself in the future, I bring more love and acceptance to the person I am now. What would my future self say to me right now?
My friend, I want to share this powerful practice with you in the hope that it will bring about feelings of enoughness and acceptance for who you are today.
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Where there is no attachment there is abundance.
Where are you grasping? What are you attached to? A thing, a person, external validation or an outcome?
Let it go and make room for more.
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How do you measure the success of your day?
Often we base our success on how productive we are and what we can accomplish. It can leave us feeling like we always have to do more...
But what if there was another way to measure the success of our days?
What if it could be measured on our ability to practice presence?
This meditation is for you to reflect on your definition of success and maybe, just maybe, allow presence to be the thing that you aspire to most.
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My friend, your thoughts and feelings don't have to consume you.
Just like a river flows by, so can the things you think and feel.
Join me in this river visualization as you focus on staying grounded to create a sense of inner freedom and peace of mind.
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“Silence is not the absence of sound, but the ability to exist within it.”
This meditation is meant to help you sit in the stillness and silence of your mind and your heart.
Be still and bring awareness to your inner world to create a new sense of positivity as you start your day.
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Going for a walk outside is a great way to soothe your nervous system.
Going for a walk AND meditating? Even better.
This walking meditation will help you create awareness of the world around you and within you.
Take time to notice your surroundings and see things (including yourself) in a new way.
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My friend, is there something holding you back from speaking your truth?
Like there's something you want or need to express and it seems to get stuck inside?
This meditation is for that feeling. Through breathwork and affirmation, we'll work to clear any blockages that are holding you back from using your voice to speak your truth and express yourself clearly.
I hope you'll leave this meditation feeling empowered and confident to speak your truth and remember that you are worthy of being heard.
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Our worries can bear an extreme weight. We carry them around with us daily and they hold us back from entering into each moment with our full presence.
This meditation is meant to help you let go of the weight of worry.
By doing so, we can make room for trust. Trust that we are on the path that is meant for us and trust that life is happening for us, not to us.
I hope you feel the weight of worry leave your heart and allow trust to enter.
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Do you know that feeling when you experience a wave of sadness, anxiety, worry, fear, or low energy? That feeling when you're restless and maybe even feel a knot in your stomach or throat or another sensation in your body?
These are signs of a dysregulated nervous system.
My friend, it's a human thing. We all experience nervous system dysregulation from time to time and when we do, let's remember there are things we can do to regulate ourselves.
This meditation includes some breathwork, grounding techniques, gentle somatic movement, butterfly tapping, and more to regulate your nervous system.
You can be the very thing that helps you come back to a steady, calm, relaxed state.
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How do you define "strength?"
What if I told you the strongest people I know are also the softest...
And the act of softening can be the very thing that will make you stronger.
In this meditation, we'll reflect on what it would look like to set down what you are trying to carry alone and how to soften (even during difficult times).
And in that, you will be stronger.
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When we feel off and down we usually are stuck in our overthinking, overanalyzing, overwhelmed mind.
In order to regulate our nervous system, we must drop into the heart.
This meditation will help you recenter back into your heart, feel more grounded, and regulate your nervous system.
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If your heart is feeling heavy or off, this meditation is for you.
This practice of loving-kindness is a way to send well wishes, good energy, and positive thoughts to yourself and others.
In this meditation, we will create what is called 'metta' - an intention to improve our emotional state and to return to our natural compassionate being by sending loving kindness toward others (including yourself).
Sending you love.
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My friend, you have never seen this day.
It is a gift that you woke up and are here.
If you find yourself starting your day with anxiety, fear, doubt, or restlessness about what is to come, this meditation is for you.
Be still before you jump into your to-do list. Take time for you.
You won't regret it.
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We've all been there... Feeling low energy, low motivation, low inspiration, and overall down.
This meditation is for those times.
To sit with how you are feeling with less judgment and more curiosity and acceptance.
My friend, I hope this meditation will help you feel more at ease. Remember to be kind to your mind. ✨
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If you know me or have been receiving my email newsletters, you know I am anti-resolutions for the New Year.
What I do love is time to reflect and begin again.
This meditation includes a series of questions for you to gain clarity and reflect as you enter the New Year.
There is lots of space for you to sit and the answers will come.
I hope you enjoy.
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What if it's possible you can ease into the new year instead of rushing to change or fix something about yourself?
Slow down and be with this version of you.
You have come so far. Take time to truly see yourself and arrive in awe.
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We need the wind. We need the adversity. It reminds us that we are incredibly resilient and can endure whatever comes our way.
This meditation is dedicated to my strength training coach, Katie. She shared this BioDome experiment in one of her classes. It really resonated with me.
Little did she know, she herself would need this reminder too. She is currently going through some health challenges.
Please take a moment to send good energy and/or a prayer her way.
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The greatest gift you can give yourself isn't a physical gift. It's the gift of allowing yourself the time and space to be with you and go on the Inward Journey.
You are a beautiful and complex being worthy of being discovered, explored, and held through all moments in life. You are worthy of your own curiosity, care, and love.
Today, join me as you rediscover your own self-love and peace by cultivating loving awareness toward yourself.
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No feeling is final and this too shall pass.
My friend, join me to take a few minutes to breathe and soothe your nervous system.
Your breath is an incredibly powerful tool to help you ease into anxious feelings and calm your mind and your body.
And the most beautiful part? Your breath is always with you.
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How often do we end up missing what's happening now as we get caught up in moments that happened in the past or await moments that might happen in the future?
In this meditation, reconnect with your present self. It's the only version of you that is true at this moment.
Enjoy the sweet sound of sound bowls in the background as you regain your presence and focus your energy on who you are in this present moment.
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You can't pour from an empty cup.
Maybe you've heard that saying a hundred times and yet, how full is your cup?
In this meditation, let's take a few moments to focus on ourselves. Self-love and self-care are not selfish.
By meeting ourselves and meeting our own needs first, we can show up in meaningful ways with the people in our lives.
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Remember: Meditation doesn't always have to look a certain way. It doesn't have to be long. You don't have to be in a certain posture. Sometimes, it's about sitting with ourselves for just a few moments.
This meditation is a little different.
I'll be with you, in the beginning, to set the intention for this powerful pause and then give you space to just be. Try it out. 😊
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My friend, we are on the same team with ourselves.
Being on the same team means allowing ourselves to feel and hold our thoughts and emotions with non-judgment.
We are the thinkers, not the thoughts.
Use this meditation to remember you have permission to feel all things and you are capable of holding yourself through it all.
Use this meditation to remember that you are on the same team as YOU.
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My friend, you are worthy of a deep, restful sleep and sometimes the nervous system filled with thoughts and anxieties can get in the way.
Use this relaxing body scan meditation to relieve restlessness and anxiety to help you fall asleep faster.
Embrace stillness and use this meditation to drift into a restful sleep.
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What kind of stories are you telling yourself?
Maybe they are stories about yourself or about people around you.
Our inner dialogue is an incredibly powerful force in our lives.
These stories have the power to impact and alter our reality and the way we experience the world. I know that's been my experience lately...
This meditation is about letting go of those stories.
I hope you'll join me.
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My friend, there is always room for multiple feelings to exist at once.
All the contradicting emotions and feelings make sense. Despite a feeling like grief, something like gratitude can still be present.
This meditation is about allowing and embracing the many things that may be swirling inside of you all at one time.
Let's embrace duality, together.
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What if gratitude is simply the art of paying attention?
Noticing the small, unique, beautiful, challenging moments and things that are occurring in our lives from moment to moment.
On holidays like Thanksgiving, maybe the greatest sense of gratitude we can create is by being present and paying attention to the people and experiences happening around us.
Before you connect with others in your life, take a moment to connect with yourself.
May you be fully present for Thanksgiving.
May you be fully present for your life.
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Most of us have felt it...
Whether intentionally or unintentionally, we head to social media and get sucked in. All of a sudden, time has flown by and we find ourselves aimlessly scrolling and wondering how we got there in the first place.
How often do you pause to take inventory of how you feel in those moments? What comes up for you?
Comparison?
Self-doubt?
An urge to buy new things?
An urge to be different?
This meditation is a reset. To check in with how you feel and become more aware so you can process those feelings and maybe let them go.
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What are you carrying, my friend?
What is feeling heavy on your heart?
It's time to set it down and let it go - even if just for a few moments. Join me in this meditation to relieve stress and let go of what is weighing you down.
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You woke up.
It's the start of another day.
Whatever you are feeling this morning is okay. Let it be.
No matter how you start your day, know that you can always come back to this practice of deepening your breath, slowing down, and recognizing what a simple gift each day is.
✨
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My friend, when was the last time you celebrated yourself?
So often we are always looking forward to the next thing. Focusing on what is ahead of us and who we think we need to become in order to get there.
But how far have you come already? Have you recognized and celebrated your growth?
Not just for all you've done, but for who you have become along the way.
You deserve time to see yourself and celebrate you fully.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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It's Sunday and the waves of anxiety and worry start to pour in.
If you find yourself getting swept into what's ahead and all that you feel like you have to do, take a few moments to remember to be.
My friend, you can tap into the peace within you.
Right here, no matter the uncertainty, you can still feel peace.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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I was recently at a retreat focused on The Four Agreements and the first agreement really stood out to me: be impeccable with your word.
So often, we associate our 'word' with what we speak out loud and say to others. But about what we say to ourselves?
How are you speaking to yourself in the quiet of your own mind?
The things we say to ourselves and the stories we tell ourselves can become our reality.
This meditation is about reviewing and shifting our internal narrative and when we do that, we just might change our lives. ✨
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Lately, I've been finding myself wanting to abandon some challenging feelings that have been coming up. Have you ever felt this?
It's like we start to feel things that are uncomfortable and then immediately we want to leave. We want to abandon ourselves and avoid the things swirling within us by numbing ourselves from experiencing those feelings altogether.
My friend, I believe the greatest act of self-love is doing the very opposite.
It's choosing to stay and be with ourselves. It's observing our thoughts and feelings with curiosity and compassion so we might gain a deeper understanding of ourselves.
Let's do that together in this meditation. 🙏
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Even though every day may not be good, there is still good in every day.
When you are going through a difficult time, don’t forget to maintain hope. Hope for a better tomorrow and a new beginning.
Use this meditation to check in during challenging times and shift your mindset so you can remember to believe in what’s possible vs. what is in front of you right now.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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When we get overwhelmed, sometimes the last person we check in with is ourselves.
This meditation is for you to slow down and listen to what is going on within.
How are you, really?
These powerful pauses allow us to check in and take notice.
Its the ultimate act of self-care and self-love.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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If you ever wonder if you make a difference in the world, this meditation is for you.
Other people may not see every little thing you do or say that impacts your life and the lives of people around you.
But you see it. You know it.
All of those little things add up to something big. Something beautiful. What you do on a micro level matters and makes an impact far greater than you may ever know.
Let's meditate together and remember the difference we make in the world. ✨
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Our strength is not a reflection of how hard or rigid we are to the outside world. Our strength is a reflection of how in touch we are with our true being.
We can be soft and strong at the same time.
In this meditation, I want you to reflect on what being strong looks like to you. Where do you draw your strength from and how can you tap into that power?
Remember, my friend, you are resilient and capable. Do not forget about or ignore your own strength.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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My friend, did you forget?
You do not need to earn rest.
You do not need to constantly be on the go.
It's time to become a 'well rested human.'
My hope is that this meditation will help you rest in mind, body and heart.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Our inner dialogue is such a powerful thing.
It can completely change the way we show up each day for ourselves and the people around us.
What is your inner dialogue like right now?
Are you speaking to yourself like you would your best friend?
In this meditation, we'll use a few affirmations to shift our inner dialogue and create more confidence and positivity in our lives. ✨
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My friend, you are human. You are allowed to mess up, make a mistake, and fall short. It happens to all of us and it's going to happen again.
But what happens next? That's what's often most important.
Today, let's practice our ability to be gentle with ourselves.
That involves sitting with the feelings of anger or frustration we are experiencing and being curious.
What are they teaching us? What can we learn?
Come back to this meditation any time you find yourself needing to forgive you.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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I know how the overwhelm that comes with uncertainty and change can feel so heavy...
In this meditation, I share two of my favorite quotes that bring comfort and a new perspective on a season of uncertainty and change.
My friend, change is what you make it.
Can you remember that within uncertainty is limitless possibility?
Open your heart and mind to the good that is coming especially as we shift into a new season. ✨
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Sometimes, the most healing thing we can do is go outside. 🍂
In this meditation, let's step into the fresh air together and breathe in all that Mother Nature has to offer.
Feel free to take this meditation on a walk, lay in the grass, or sit on your patio.
Nature has such a beautiful way of soothing our nervous systems and helping us steady our world within.
Let's tap into that today.
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In difficult moments, oftentimes the first thing we let go of is our belief in ourselves.
In this meditation, we'll turn to a superpower (that's always available to us) to create more resiliency and self-trust during difficult times.
Remember, my friend, you are stronger and more capable than you think.
I believe in you and now it's time for you to believe in yourself. 🙏
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Have you ever found yourself jumping to conclusions and expecting the worst possible outcome?
My friend, that is catasthropic thinking.
Those thoughts are fueled by anxiety and fear.
You can free yourself from these thoughts that do not serve you.
Practice focusing on what could go right versus what could go wrong.My hope is that this meditation can help you embrace uncertainty and believe that good things are coming your way.
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I know the feeling all too well...
The minute you go to bed and close your eyes your mind starts racing.
Thinking about what happened today...
Thinking about what is to come...
The anxiety...
The excitement...
You toss and turn and just cannot sleep.
This is very practice I use in order to calm my mind and drift off into a deep sleep.
In this Meditation I'll guide you through total body relaxation and Box Breathing
(inhale for four, hold the inhale for four, exhale for four, hold the exhale for four).
I hope it helps you realize tomorrow can wait and all you need to do is rest.
p.s. have you ever wanted to learn how to create and lead your own meditations? Learn more about my Meditation Teacher Training and join the waitlist using the link below.
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Sometimes there are things that we wish we heard as children that would have impacted us and our future selves.
Maybe we feel we were a little more seen, heard, valued, understood...
The gift is that we have the opportunity to give ourselves some of those things—even now as we grow older.
In this meditation, we'll reflect on what it is we may have felt we were missing and use affirmations to help fill some of those voids.
**This is in no way meant to replace therapy or counseling. If you find this meditation brings up a lot for you, I encourage you to seek additional professional support.
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Today's meditation is going to be a little different...
It's a chance for you to slow down, observe, and hold space for whatever that's within you to exist completely.
Be still. Observe. Be gentle.
Give yourself the space to try something new today. 🙏
p.s. have you ever wanted to learn how to create and lead your own meditations? My September 2023 meditation teacher training is open for enrollment!
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As empaths, one of the most difficult things is to separate our emotions from those around us... But we are capable of creating an energetic boundary that protects our peace.
In order to protect our energy, we need to ask ourselves: "Whose emotions am I feeling?
My friend, you do not need to carry it all.
This is especially for those who are constantly listening to other people's feelings because of their profession (therapists, eating disorder counselors, nurses, social workers, etc.)
In this meditation, I want to help you remember that you can protect your inner peace and energy. ✨
p.s. have you ever wanted to learn how to create and lead your own meditations? My September 2023 meditation teacher training is open for enrollment!
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Whether it's period pain, a headache, back pain, or something else, physical pain in the body can be such a difficult thing to experience...
In this meditation, I want to help you reflect on how you can hold yourself through experiencing this pain. What would that look like?
And what can you shift your focus to that is feeling good?
Use this meditation to help you soothe your nervous system and hopefully help you find some pain relief. 🙏
p.s. have you ever wanted to learn how to create and lead your own meditations? My September 2023 meditation teacher training is open for enrollment!
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Today, let's practice letting go of our worries and starting to believe in all the good things coming our way.
Believe that life is happening for you.
Believe that you are on the right path.
Believe that everything works in your favor.
Most importantly, believe in yourself.
Use this meditation to breathe your way back to believing. ✨
p.s. have you ever wanted to learn how to create and lead your own meditations? My September 2023 meditation teacher training is open for enrollment!
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Let's go on a walk together. ✨
Mental health walks are an incredible thing, y'all.
Add a meditation to it? Even better.
I'll guide you from the moment you put your shoes on to stepping out the door and being on your way.
Take in the world around you. Find your peace and presence again.
Come back to this meditation on the days you feel down and far from yourself.
p.s. have you ever wanted to learn how to create and lead your own meditations? My September 2023 meditation teacher training is open for enrollment!
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When you envision your most true and beautiful life...
What does it look like?
How do you feel?
Who are you surrounded by?
Now, shift your attention to your life now. Is there a gap?
How do you need to evolve?
Who is no longer helping you grow?
What is no longer serving you?
My friend, you are worthy of a life that is beautiful and fulfilling.
Stop abandoning yourself and your dreams to please others. 🙏
p.s. have you ever wanted to learn how to create and lead your own meditations? My September 2023 meditation teacher training is open for enrollment!
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You could wait... but imagine all you could accomplish if you didn't.
So often we deny ourselves of our dreams.
Maybe it's because:
"It's not the right time."
"I'm too busy."
"I don't have the money."
"I'm afraid to try something new."
We tend to fall into the trap of:
"When this happens, then I'll _______"
There will never be a perfect time. So why not now?
A year from now, if you look back, imagine all you could accomplish.
Imagine what a beautiful life you could create. ✨
p.s. have you ever wanted to learn how to create and lead your own meditations? My September 2023 meditation teacher training is open for enrollment!
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My friend, if you feel yourself responding to your life, you are human.
In today's meditation, let's practice what it would feel like to be present with ourselves and all that we are feeling in this moment.
Rather than push away what is here, let's practice being fully aware.
Remember: meditation is simply the practice of bringing our awareness back to the present moment.
We cannot exist in the future and we cannot exist in the past. ✨
p.s. have you ever wanted to learn how to create and lead your own meditations? My September 2023 meditation teacher training is open for enrollment!
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Monday mornings can be so hard y'all.
There's often so much uncertainty of what our week ahead will hold and that can be such a difficult feeling to sit with.
But what if we could find beauty and positivity within the uncertainty?
Instead of starting our weeks with fear and doubt, what if we could create a sense of positivity and trust?
We'll do just that in today's meditation.
I hope you'll join me. 🙏
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My friend, let's stop the spiral of comparison and feeling like we're "not enough".
In this meditation, I want to lead you through an exercise to practice contentment. Contentment means cultivating awareness and creating a sense of peace and satisfaction exactly where we are.
It's about meeting ourselves as we are in this moment.
Right now, you are whole and complete. ✨
I hope you enjoy today's meditation and be sure to come back to it whenever you are finding yourself feeling like you are not enough.
p.s. have you ever wanted to learn how to create and lead your own meditations? My September 2023 meditation teacher training is open for enrollment!
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Our relationship with our body can be so challenging.
Trust me, it's something I still struggle with on a consistent basis.
Often, I find my relationship with my body is at it's worst when I'm solely focused on how my body looks.
In this meditation, practice healing your relationship with your body by focusing on what your body does for you not how it looks.
I'll walk you through a body scan and we'll focus on viewing our bodies with gratitude and appreciation. 🙏
p.s. have you ever wanted to learn how to create and lead your own meditations? My September 2023 meditation teacher training is open for enrollment!
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In today's meditation, I want to share two simple, practical tools for combatting your anxiety in the moments when it feels most difficult.
The first is a grounding technique where we'll focus on bringing awareness to your space and the things around you.
The second is a breathing technique called 4-7-8 breathing that has been scientifically proven to help soothe the nervous system.
If you're struggling with anxiety, give these two techniques a try, and let me know if you notice a shift. 🙏
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It's natural to want to deny ourselves of our dreams and believe all the reasons it won't work out. This meditation is for you to switch the narrative. To remember: you can and you will.
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Are you sitting with a decision you need to make?
Maybe it feels heavy like the weight of the world is resting on this one choice.
When you are unsure of what step to take next, I encourage you to look to yourself instead of looking to the world.
Connect with your gut and your deep inner knowing. The answer is inside of you.
From my experience, it will lead you to the place your heart is calling you to.
Let's take a few moments to turn inward and listen.
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My friend, you have the power to make your dreams a reality.
It starts with envisioning what you want your life to look like and believing it is possible.
A few short years ago, I dreamed of leading my own meditation business while traveling the country with my husband.
We've been living that dream for over a year now!
What you focus on will grow.
Join me in this meditation as we manifest abundance, freedom, and self-love into our lives. ✨
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Use this short morning meditation to feel more at ease.
So often, our mornings are filled with worry and anxiety about the day.
There are so many unknowns about what might unfold.
Remember, my friend, we can still find peace and calm within the unknown.
I hope you feel that way after this meditation. ✨
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Every birthday... every wrinkle... every ache... every year older... it's all a privilege.
Today, I want to meditate with you on what it would feel like to remember that you are on the SAME TEAM with you.
As we age, we're met with new opportunities to hold space for the feelings that come along with aging and recognize that aging is a gift.
Aging is a privilege.
Join me to turn inward and embrace growing older. ✨
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I have an important question for you...
What can you give yourself that no one in the world can give you?
So often, we're seeking things outside of ourselves.
We're looking for someone to validate what we're feeling or experiencing.
But what can you give to yourself that no one else can give you?
This meditation is all about turning inward.
I hope you find it helpful. 🙏
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We've all been there...
The second your eyes open in the morning you know you're feeling...
Anxious.
Overwhelmed.
Dreading the day.
Feeling "off".
My friend, that's the moment we have a choice to make.
Join me in this short meditation when you find yourself waking up on the wrong side of the bed. ✨
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Gratitude is like a superpower y'all.
It can shift our entire mood and perspective. The good news?
All that's required to create more gratitude is awareness.
This meditation is all about taking a moment to recognize and honor the things in our lives that deserve attention our attention.
Let's take a few minutes to notice and create awareness for the things that already are.
Take 10 minutes and let this feeling of gratitude uplift you today. ✨
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What if we took all the time and energy we put into thinking about how we LOOK and started to pay more attention to how we feel?
What do you think we might recognize?
What dialogue might change within our minds?
My friend, this meditation is all about honoring how and what you are feeling. I hope you can use this meditation as a sort of practice round to bring into your daily life.
What you pay attention to grows.✨
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The only way forward is inward. The degree in which you take care of yourself is the same degree in which you will be able to care for others.
worthy of taking care of yourself
what does that look/feel like
bow and arrow - pull back to launch you forward
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Our breath is one of our greatest tools.
We can return to it whenever we need a moment to bring our focus back to the present moment.
Let me share one of my favorite breathing techniques to regain presence. It’s called Alternate Nostril Breathing.
If you need a visual, I’ve linked one below:
Click here for a video demonstration of Alternate Nostril Breathing.
Come back to this meditation whenever you need a short powerful pause. ✨
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If you're anything like me, you get caught looking forward. Like, constantly.
Looking at your to-do list.
Looking toward what's next.
Looking at what else you can do.
Looking at how far behind you feel.
We're gonna hurt our necks if we're always looking in one direction. 😅
This meditation is about looking the other way - at what you've accomplished.
If you really stop and think... wouldn't the version of you a week ago... a month ago... a year ago be in awe of the you that is here today?
I made this meditation for anyone struggling with comparison and feeling like they are behind and there's constantly more to do.
Let's see how it feels to slow down for a minute and be proud of ourselves. ✨
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Y'all know that autopilot feeling?
When we're doing things because... well, we've always done them.
Our minds can end up on autopilot A LOT if we're not paying attention.
And so often, our minds on autopilot tend to create a lot of negative thoughts.
In this meditation, I'll guide you through a visualization experience to help recognize some of those paths you take yourself on without realizing it and we'll review what to do to create new, more helpful thought paths for ourselves.
Click the play button and let's begin. ✨
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The thing is, avoiding the difficult thoughts and feelings that we experience typically feels like the easier path... If we ignore it, maybe it will just go away?
But it never seems to.
And the difficult thing is that turning our backs on our feelings is only causing more suffering.
The more difficult but worthwhile thing to do?
Choosing to stay with our emotions instead of running away.
In this meditation, let's practice staying with ourselves and learn to hold ourselves through any difficult emotion we might be experiencing.
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We spend so much of our days in our heads.
Thinking.
Thinking about what might go right or what might go wrong and so many what-if's.
Spending the entire day in your own head is exhausting.
I recorded this meditation to help you get out of your head and into your heart.
Your heart is a place of peace. Let's find peace, together.
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I think you know the feeling as well as I do…
It hits you immediately when you wake up.
You’ve got…
A big test…
An important meeting…
A presentation…
A first date…
A class to teach…
Something that’s bringing you a wave of anxiety, fear, stress, and worry.
This meditation is for those moments.
Let’s take a pause, bring awareness to how we are feeling, and signal to our minds and bodies to slow down.
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What makes a moment beautiful?
Is it all about what’s happening?
Where we are?
Who we are with?
What we’re doing?
Or maybe it’s simply about our willingness to pay attention… To be aware of what’s unfolding in our lives and find beauty in the big moments and the most mundane.
What if finding more beautiful moments in your life came down to being present and paying attention?
My friend, this meditation is all about helping you do that. 🙏
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Fear, jealousy, resentment, anger, shame, sadness, regret...
We label all of these feelings as "bad" but they are still just...feelings.
I think we make room for the light in our lives when we allow the darkness to exist.
(That was a good line, y'all, read that one again 😅)
Rather than try to push these difficult feelings away, let's sit with them, together.
Let's be curious and really FEEL them. Let's gain a deeper understanding of these difficult feelings and be compassionate with ourselves along the way.
Let's do the difficult, but meaningful work, together. ✨
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Y'all, I'm a firm believer in the idea of a "powerful pause."
A powerful pause can be as simple as taking a breath. It's about taking a moment to bring awareness to how we are feeling in the present moment and check in with ourselves.
"How am I doing?"
"What am I feeling?"
"What do I need?"
The powerful pause is an incredible tool to use throughout the day to check-in, notice, reset (if needed), and become aware.
Let's take a short powerful pause, together. ✨
Come back to this meditation whenever you find yourself needing to take a few minutes to recenter.
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I have a feeling I'm not the only one who gets caught up in feeling like there's so much pressure when making decisions... Like one path is RIGHT and the other is WRONG and I need to choose the right one and sometimes it's... overwhelming.
My friend, what if the "right" path is ultimately the path where we choose to trust in ourselves and that something beautiful will unfold?
It starts with trust and belief and in this meditation, I want to reflect on that together and hopefully, take away some of the anxiety around decision-making.
I hope you feel a shift. ✨
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You lay down after a long, stressful day to fall into a restful sleep and your mind is like: "Hey, now is a great time for me to share 4718 ideas about things we should feel anxious about." 😅
We've all been there.
Use this body scan meditation to shift your attention from your thoughts to your body. In a few minutes, you'll feel relaxed and hopefully (🤞 ) drifting off into a peaceful sleep.
Let me know if it helped you and if so, come back to this meditation whenever you are having a difficult time falling asleep. 😴
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Some days we wake up feeling like a million bucks and then there are lots of others when... well, we feel like anything but that. 😅
No matter how you are feeling when you wake up to start the day, let's spend a few minutes meditating together to get our mindset right. By letting go and softening into the day, we can open ourselves up to what is meant for us.
I want to help you feel centered and calm so you can enter the day as your best self. 🙏
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You know the feeling… It's Sunday night and you’re filled with dread and worry for tomorrow morning and the week to come.
My friend, you are not alone. Sundays can be scary.
But, what if it actually all goes well? What if this week can be something amazing and you can shift your mindset to make it that way?
You have everything you need, let’s meditate through this, together. 🙏
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Beautiful human, it is okay to feel. We are allowed to have not-so-good days where we feel unmotivated or down and we may know why or we may have no reason at all.
In fact, I just had one of those days this last week. Actually, a couple in a row even. 😅
Rather than beat ourselves up, I hope you come back to this meditation when you are having one of those days and lean into those feelings and give yourself grace.
Remember, we are meant to be on our own team. 🙏
Your Mental Health is important. Call or text 988 for Mental Health Support. You are not alone.
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You've probably heard the quote from Marianne Williamson...
"Our deepest fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure... There is nothing enlightening about shrinking so that other people won’t feel unsure around you... As we let our own light shine, we consciously give other people permission to do the same."
My friend, I know what it feels like to have the fear that there is no room for you or sitting with the feeling that maybe you have nothing to offer.
I don't believe either of those things to be true and if you really think about it... you probably don't either.
Today, let's work through those feelings and explore what it might feel like to let our own light shine. ✨
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You know the feeling... we enter uncertain situations or take unknown paths and then what? To fight against the discomfort of uncertainty we try to control. We hold on so TIGHT and hope we can determine every single thing that happens next. Anyone feel that? Just me? 😅
What if our control is an illusion? And what if everything won't fall apart if we release control?
What if, just maybe, something beautiful could unfold if we give up control?
Today, my friend, I invite you to join me in exploring our desire to control and how it might feel to let it go. ✨
Exciting news! My Meditation Teacher Training is now open for enrollment before June 1st! I want to teach you everything I've learned about becoming a meditation guide over the last 3 years in only 3 months so you can be comfortable, confident, and calm when leading meditations.
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My friend, what if there is a purpose in the pain? Maybe, this stressful and difficult time is deepening the resiliency within you.
Let's take some time to slow down and breathe together. Notice the hope, the peace, the calm that can still be present among the hardship.
What if this stress is building you up for something greater?
Exciting news! My Meditation Teacher Training is now open for enrollment before June 1st! I want to teach you everything I've learned about becoming a meditation guide over the last 3 years in only 3 months so you can be comfortable, confident, and calm when leading meditations.
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One of my favorite practices for relieving feelings of fear, stress, or anxiety is to use something called a 'safe place visualization'. In this meditation, I'll guide you through revisiting a place or experience that brings you peace in order to cultivate a sense of safety and comfort.
Be creative and let your mind paint a beautiful picture of a special place in your heart.
I invite you to come back to this healing practice whenever you find yourself needing to ease into a moment or situation and go on a journey to somewhere that makes you feel safe.
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Studies have shown there is one emotion humans are most fearful of experiencing... do you know what it is? It's not anger, disappointment, or shame.
It's joy.
Hard to believe, right? I believe we are conditioned to feel that life is supposed to be hard. We're SUPPOSED to be stressed and struggling and living life for the weekend or when we go on vacation when we can finally, maybe, experience joy.
But even then, I find myself feeling maybe I'm not worthy of joy when I experience it.
My friend, maybe you've felt this too. I recorded this meditation as a reminder to myself, and to you, that we are worthy of joy.
Maybe, it starts with being more open to receiving it in the first place. 🙏
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You know the feeling... you begin to drift away into thinking about things that have already happened or the things that are yet to come. It might feel you with fear, anxiety, regret, uncertainty, hope, and so many more feelings, thoughts, and emotions.
But this focus on the past or the future robs us of the precious moments happening right before our eyes. My friend, this meditation is about regaining your presence and remembering to come back to living in the present moment.
The present moment is all we have, let's bring our awareness back to it.
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There is always calm within the chaos. No matter what is swirling around you, come back to your breath, and recenter. Your inner world can be a steady, grounded, calm place to live from.
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You are here on earth to be in partnership with yourself. Slow down and reconnect with your heart, your mind, and your soul. Remember you are on the same team with you.
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Free yourself from the trap of comparison and judgement by beginning to celebrate those around you. By celebrating others, and yourself, you can start to remember and come back to your own worthiness.
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Hold space for your grief and sadness. Grief is simply love with no place to go. Grief lives where love once did. You are allowed to feel. Hold space with compassion and gentle understanding.
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As we shift from winter to spring, may you acknowledge the growth that has continued to be present within you all along. Step into the season of newness with a fresh perspective and sense of readiness.
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Patience is a quiet hope that everything will be okay. We can slow down, surrender and trust the process of our lives. This meditation is for you to cultivate peace in patience while remaining open.
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Affirmations are like practice thoughts. We slowly begin to believe and unlearn harmful inner narratives and shift to a more loving awareness. In this meditation, you will focus on one of my favorite affirmations: 'I am loving awareness' and then come up with your own. Simply repeating the affirmation allowing affirmation to do its job.
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You are the very thing that can settle and heal yourself. Experience this ocean visualization meditation for you to remember you always have this quiet, calm, peaceful space within you.
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All it takes is a couple intentional breaths to recenter, calm your nervous system, and reset your day. In this short meditation, I will guide you through the 4-7-8 breathing technique as a tool for you to use in your daily life. Come back to this whenever you need a powerful pause.
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How often to do slow down and pay attention to yourself? Get quiet so that you can hear what is going on within. Allow yourself to feel. Listen and observe with judgmental awareness.
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Take just 5 minutes to slow down, check in, breathe, and recenter. Especially if you are feeling "off" this short meditation will help you see yourself in a different way and regain your presence with compassion.
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Listen to this meditation as you wind down from a long day. Your evening presents a powerful opportunity to slow down and remind yourself that you've done enough. You, my friend, are enough.
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Let go of the expectations of where you thought you should be by now. Return to trusting that you are right on time and that what is for you will not pass you. My friend, you are exactly where you need to be.
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We are the thinker, not the thoughts. Not every thought and feeling that comes into our minds is true. We cannot truly relax until we relax our attempts to control our thoughts and emotions. Turn inward and notice what feelings are swirling. Learn to become curious toward your thoughts and feelings.
There is room for it all. You are allowed to feel. It is safe to feel. What you feel makes sense.
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If you are experiencing acute, chronic or complex trauma, please do seek professional help and/or therapy. This meditation is simply in addition to the many tools we must discover to heal our trauma.
The most important thing is to acknowledge the trauma we feel so we can begin the process of releasing it. My hope is that this meditation can help you soothe your nervous system and remind your brain that you are not currently in danger.
We'll move through a visualization technique where you use your creative mind to enter a safe place. We also use speaking to a past version of you and/or your inner child, if that feels okay, to bring in love, support and reassurance.
In addition to meditation, I encourage you to seek professional help to process trauma. Visit this link to find the professional help you deserve:
https://www.psychologytoday.com/us
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What if you already have everything you need to get to where you want to go? Use this meditation to recognize and trust in your capabilities. Let this be a reminder that you are well-equipped to handle whatever comes your way.
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Rest is one of the greatest medicines for the mind, body, and soul. Rest isn’t something you need to earn. You deserve it simply because you exist. Slowing down and pausing is one the most productive things you can to be your best and most true self. Don’t “busy” your way through your life.
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You will miss so much if you are constantly rushing for the next finishing line in life. Instead of what’s next, ask yourself, what’s here? Use this guided meditation to reflect on the path you've taken to get to where you are and recognize how far you've come.
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How would it feel to care and give love to yourself? This meditation is for all the caregivers out there. Meaning, anyone who cares for others and gives so much energy worrying about everyone but themselves. May you slow down and realize self love isn't selfish. You deserve to receive your own love. You know how to love yourself best.
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We don’t see things as they are, we see things as we are. Change is what you make it. Within uncertainty is limitless possibility. Open your heart and mind to the good that is coming. Not everything happens for a reason, but we can create a beautiful reason. See the newness in a different way and feel the excitement as you shift into a beautiful new chapter of your life.
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We constantly search outside of ourselves for validation yet we have the power to affirm all that we are. Use this guided meditation to regain your worthiness and let go of the need of external validation. Shift your inner dialogue to be more kind, uplifting, and reassuring.
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Okay friends, today's episode starts with a personal story of how I apply meditation and mindfulness into my everyday life - and how you can too. I want you to remember that your breath is always with you and it's such a powerful tool to help you self-soothe and recalibrate your nervous system. I'll share two practical breathing techniques you can use to feel calm, grounded, and steady.
Learn the Alternate Nostril Breathing Technique
Disclaimer: if you are experiencing extreme panic attacks and anxiety breathing techniques can be helpful however, in addition, ask for professional help. Visit Psychology Today to find a therapist and/or psychiatrist to get the help you deserve.
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Your morning sets the tone and intention for your day. If you tend to feel anxiety or dread starting your day, this guided meditation is for you. This Meditation will help you feel grounded and steady as you enter the new day by helping you to remember to trust the unfolding and strive to remain open.
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What happens when feelings or thoughts come up? Are you a loving witness or do you judge yourself based on expectations of how you shouldthink or feel? Learn to hold space for yourself and allow whatever is present to be. Learn to allow what is vs what you think should be.
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The most constant thing in your life is you. How is your relationship with yourself? Learn to be kind to your mind and shift your inner dialogue to reflect the way you would speak to your best friend. You are your forever home, it's time to befriend yourself.
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Feel a fresh start by regaining your presence and reconnecting with your breath. Instead of waiting for a new day or something to change outside of you, feel a shift within. Even if it's subtle, it's significant. Begin again right here and ease into the next moment completely renewed.
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Our minds are filled with thoughts and beliefs that are not ours to keep. Settling into who you are truly meant to be starts with freeing yourself from the limiting beliefs that are holding you back from connecting to your true self. Unlearn limiting beliefs to uncover all that is possible.
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