Mindful Mama Moments: Recent Episodes
Amber Cook
This is a guided meditation podcast written by a mama for mamas. Join me as I lead you to find a moment of calm in the chaos of motherhood.
A new season started Sept 23, so we're going to take some time today to set an intention for this new season in the year. For many of us it is also a new season in life. Whether you're settling into a new duty station or making some new friends after your friends PCSed, maybe you added or will soon be adding another child to your family. Maybe there's a deployment or a homecoming. There are constant changes in our military life, so let's take a few moments together to set an intention for this fall season.
Want to dive right in? Meditation starts at 1:45.
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It's 21 days of daily emails that include meditation, mantra, breathwork, and a yoga pose.
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This is a guided meditation practice to help you find some gratitude and notice the good despite the challenges you may be facing.
There is no limit to the challenges that we face as military spouses, my daily gratitude practice has continued to ground me and help me find the silver lining despite the challenges. Join me in today's practice where I walk you through a gratitude practice.
If you wanna jump right in (skipping the intro) the meditation starts at 1:15.
If you like this practice share it with a friend!
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This fall I am running a Kickstart Your Wellness Fall Challenge.
Starting Monday, September 23 you will receive a daily email with a 5-minute meditation and yoga pose breakdown, along with other tips for building a habit of setting aside ~10 minutes of your day to nourish your mind, body, and soul
Sign-up here
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
This fall I am running a Kickstart Your Wellness Fall Challenge.
Starting Monday, September 23 you will receive a daily email with a 5-minute meditation and yoga pose breakdown, along with other tips for building a habit of setting aside ~10 minutes of your day to nourish your mind, body, and soul
Sign-up here
Hello! I am so excited to be back after taking the summer off to settle in as a family of 4!
We're kicking off season 4 with something new! Each Monday I will be releasing a 5 minute guided meditation.
This week's meditation is for ground, the meditation starts at about 3 minutes, so if you want to skip ahead to the meditation, jump up to 3 minutes.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
This fall I am running a Kickstart Your Wellness Fall Challenge.
Starting Monday September 23 you will receive a daily email with a 5-minute meditation and yoga pose breakdown, along with other tips for building a habit of setting aside ~10 mins of your day to nourish your mind, body, and soul
Sign-up here
This week's meditation is all about taking some time to simply breathe. I guide you through some different ways to focus on your breath. And then there is an opportunity to simply sit and be and breath. This is a perfect way to reset at the start of nap time, start your day with calm, or unwind at the end of the day.
Meditation begins about 1:45.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
This is a guided meditation that takes you through awareness of your 5 senses. This meditation is very grounding and can be helpful when you're feeling overwhelmed, anxious, or overstimulated.
The meditation begins around 2:30 if you want to skip ahead.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
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This meditation was inspired by my own practice after a particularly challenging morning with my toddler where I was feeling overwhelmed and overstimulated. This practice is written with the overwhelmed military mama in mind.
Meditation begins around 2:45 if you want to skip ahead.
If you like this practice share it with a friend!
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You can find me on Instagram here
Today's meditation is inspired by a practice from my favorite book called Awake at 3 am. This book has been a game changer for me in finding little ways to check in with myself and reset throughout the day.
This practice leads you through a scan of your body, mind, and heart, giving you the opportunity to simply check in with yourself and see how you're feeling. Learning to tune into my body in this way has helped me catch my warning light before we get to full-on raging mom or meltdown mode. My hope in sharing this practice is that you can come back to it again and again and eventually not need my voice guiding you through it, but simply be able to walk yourself through the practice. One other thing I love about this practice is we don't actually work to change how we're feeling, but rather take notice of it and sit with it, which I find I often feel better just giving myself the space and time to feel what I need to feel.
If you want to dive right in and skip the intro stuff the practice starts at
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Today's meditation is done in partnership with Legacy Magazine. Legacy Magazine is your guide to pursuing your passions and purpose within the narrow margins of military life. With brave, honest stories and beautiful photography and art, Legacy offers intentional community connection through print and digital offerings.
Want more from Legacy? Join their email list Legacy Letters. It's one of my favorite emails to get each month.
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Background music credit: Fluidscape by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100393
Artist: http://incompetech.com/
Meditation starts at ~2:45 if you want to dive right in.
I'd encourage you to be all ready for bed before starting this meditation, it is meant to help you drift off to sleep!
I lead my 1.5-year-old son through this practice each night as part of his bed time routine and have noticed he often unwinds a little easier when we do this, so this being the month of the military child I wanted to make sure I had a meditation that helped support our amazing military children.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
Join me for a guided meditation to plant a seed of intention for the Spring season.
The meditation starts at 3:10 if you want to dive right in.
If you like this practice share it with a friend!
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You can find me on Instagram here
Want a yoga flow to accompany your meditation? I made a flow here to compliment this meditation.
Are you feeling the weight of winter dragging on? Or maybe feeling the heaviness of a deployment, or upcoming PCS. This meditation is for you. For the days when your body and soul feel tired, worn out, heavy, and run down.
The meditation starts at about 2:30 if you want to skip the intro.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
Hi There!
Welcome to the Mindful Military Spouse, I recently rebranded from Mindful Mama Moments, so please bear with me as I get everything switched over.
This week's episode is brought to you due to the upcoming PCS season. There are so many hard emotions that come with a PCS and this is a meditation designed to allow you space to feel those feelings and then release them.
The meditation starts at 6:30. If you don't know what a PCS is and our curious I elaborate on that in the first 5 mins. If you want to just jump to the meditation skip ahead.
If you like this practice share it with a friend!
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This is a guided meditation to help you cultivate unconditional and abundant love in your life. We use a breath practice, mantra, and guided imagery in this practice.
The meditation starts at about 1:00.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
Notice something new?
In an effort to be more aligned and attuned to my goals, dreams, and wishes to bring yoga to the military community I've made a decision to rebrand. Tune in here for a bonus episode on where I came from/started and why I'm making the pivot from Mindful Mama Moments to The Mindful Military Spouse.
If you like this practice share it with a friend!
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Connect with me on Instagram here
Meditation starts at 1:40
Drift off to sleep with me - whether you're struggling with insomnia or to unwind after a full day this meditation is for you to help you drift off to sleep. Before you hit play make sure you are all ready for bed for the night, and be sure to turn on the sleep mode for whatever platform you listen on so it doesn't auto-play the next episode!
Happy sleeping!
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
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Meditation starts at approximately 3:50
Join me for a guided meditation to release the gunk. Whether it's something from 2022 that you still need to release or something that happened this week, this is a meditation to help you release and let go of what no longer serves or supports you.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
Meditation starts at 10:34 (mantra creation portion starts around 8 mins)
Join me for a short workshop on Self-Compassion, create a self-compassion mantra and finally allow me to guide you through a meditation using your new mantra.
You can buy Kristin Neff's book referenced in this episode here.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
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Meditation starts at 2:45.
Join me for a guided meditation where we practice gratitude together. We start off with a breathing exercise to center ourselves and come into the present and then enter into the gratitude portion.
Challenge: if you have time after your meditation, take a few moments to write down at least 1 thing that you're grateful for. Try to do this every day for the month of December and see if you notice a difference in your life.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
This week's meditation is inspired by the stress I've been feeling with all the fall kick-off things (and I don't even have kids in school or sports yet). Join me as I lead you through a body scan and breathwork practice to help you unwind, release and let go of the stress of the day.
Meditation starts at 2:03 if you want to dive right in.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
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A restorative class to accompany this meditation can be found here.
Hi Mamas! This week's episode is specifically for our military community. Join me for a guided meditation to help find rest and healing after the chaos of PCS season. This meditation is meant to help you find wholeness and healing after once again packing up your life and moving to wherever the military has sent you.
This is the meditation I referenced in the beginning
Meditation starts at 2:56 if you want to dive right in.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
If you'd like a physical yoga practice you can find me on youtube here
This is a guided meditation to help you set an intention for the day. You may want a journal to be able to write down your intention and anything that may have come up during the practice.
The practice starts at 2:56 if you want to jump right in.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
If you'd like a physical yoga practice you can find me on youtube here
This is a 10 minute guided meditation to help you relax, unwind, and wash away any stress and tension that you may be carrying with you!
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
This is a guided meditation designed to help mamas unwind at the end of a busy day. I guide us through a body scan and we finish with a mantra practice.
If you like this practice share it with a friend!
You can get new episodes in your inbox by clicking here
You can find me on Instagram here
Hey Mamas!
I'm so excited to be back and guiding you through this meditation! Today's episode is inspired by many days of feeling exhausted, frustrated, and irritated by my very curious 10.5-month-old. This is a simple meditation to give you a few moments to breathe and reset in the midst of chaotic momming days. So find a comfortable seat and hopefully a quiet place to take these few minutes to yourself to reset so you can tackle whatever your kiddos may throw at you.
Want to connect more?
Find me on Instagram @cook.amberrose
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ANNOUNCEMENT: Mindful Mama Moments is making a comeback!
In this episode I briefly recap what's been going on the last year and announce our next episode and the current plan to bring more meditations to you!
In the meantime you can find me on Instagram or my website linked below
IG: https://www.instagram.com/cook.amberrose/
Website: https://amberrosecook.com/
Don't miss the next episode! I will email you when it releases!
Subscribe: https://deft-painter-3359.ck.page/4523786552
This week's episode we take the time to bring our bodies into a restful state with a body scan meditation. This is a great meditation to do when you're needing rest and can be beneficial to do prior to bed. I highly encourage you to do this practice lying down, you may want a blanket or a few pillows, and anything else to make you extra comfy and cozy so you can really settle in!
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
Inquire about custom meditation by me: https://forms.gle/B3DhyCh2zZf21Sqw6
Work 1:1 with me: https://forms.gle/GFLkgYZ3xPhNb12o7
This episode we learn the art of alternate nostril breathing and experience the harmonizing and balancing effecting this breathing practice can have on our bodies, minds, and souls.
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
Inquire about custom meditation by me: https://forms.gle/B3DhyCh2zZf21Sqw6
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This week I lead you through a practice to help you find a sense of steadiness and stability. It's easy for us to feel chaotic and out of control, this practice will help you to reset and feel steady, grounded and rooted, giving you the strength and clarity you need to carry on.
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
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Tune in for a calming and grounding practice to help you find peace and calm with the chaos of the holidays.
This is a guided meditation written to help you release and let go of what no longer serves or supports you. We take a journey together using guided imagery to give you a reset in this busy and chaotic season.
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
Inquire about custom meditation by me: https://forms.gle/B3DhyCh2zZf21Sqw6
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This is a guided meditation designed to help you cultivate compassion for yourself. As mamas, we're the first to put ourselves on the back burner, and often struggle to give ourselves grace, love, kindness, and compassion. This meditation is designed to help you give yourself some of the love you deserve.
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
Inquire about custom meditation by me: https://forms.gle/B3DhyCh2zZf21Sqw6
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Tune in for a meditation designed to help release and let go of anxiety and anything else that no longer serves or supports you.
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
Inquire about custom meditation by me: https://forms.gle/B3DhyCh2zZf21Sqw6
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This is a guided meditation teaching you the art and practice of breath awareness. Tune in for the opportunity to learn the power of your own breath as a tool to help you find calm in the chaos and reset when you're feeling overwhelmed.
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
Inquire about custom meditation by me: https://forms.gle/B3DhyCh2zZf21Sqw6
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One of my biggest challenges as a nurse when I worked in the ER was bringing work home with me, there were often patients and situations that I could not get out of my head. This meditation was made exactly for those days, those moments, those situations. Pause, tune in, and take a few moments to unwind after your shift so you can be present to your life outside of work.
Find me on Instagram: @mindfulmamamoments
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This is a special episode tailored specifically for nurses who are feeling overwhelmed. Take these next 20ish minutes to tune into your body and your breath, helping you release these feelings of overwhelm that we so often struggle with and bring a sense of calm and peace back into your day. Whether you do this practice before your shift, on your lunch break, after your shift, or on a day off, it will give you a sense of calm and a tool you can take into your life whenever you feel overwhelmed.
Tune in for a meditation that takes you through a gratitude practice for yourself, your community, and the world around you.
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
Inquire about custom meditation by me: https://forms.gle/B3DhyCh2zZf21Sqw6
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Whether you're just wanting to wind now for the night, struggling to fall asleep, or struggling to fall back asleep after waking up in the middle of the night, this meditation will help you to unwind, relax, and fall asleep.
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
Inquire about custom meditation by me: https://forms.gle/B3DhyCh2zZf21Sqw6
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Feeling anxious, antsy, uneasy, scattered? Take a few moments to reconnect with your body and your breath in this grounding meditation.
Find me on Instagram: @mindfulmamamoments
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Feeling tired, run-down, fatigued? Take 10 mins here to bring fresh energy into your day!
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
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Tune in for a guided meditation written to help open up your heart when you're feeling stuck and stagnant.
Find me on Instagram: @mindfulmamamoments
https://www.instagram.com/mindfulmamamoments/
Inquire about custom meditation by me: https://forms.gle/B3DhyCh2zZf21Sqw6
Work 1:1 with me: https://forms.gle/GFLkgYZ3xPhNb12o7
Want to know more about me, who I am, why I started this, and who I'm shooting to serve? This is the episode to listen to!
If you want to bypass getting to know me, jump ahead to about 12:00 mins and I share how to get started meditation. I cover what, where, and when in regards to starting your practice. I share some of the benefits of meditation and a brief overview of the 8 Limbs of Yoga and what meditation is.
Remember to subscribe and share with your friends!
Feeling overstimulated, like you can't get a moment to yourself, chaos is ensuing around you? Maybe you're in the middle of a PCS or your kids are having a rough time? Maybe work was just too much and life is feeling a little too much? Take a few moments to pause and find some quiet, where you can gather yourself and nourish your soul before returning to the chaos.
A brief introduction to the podcast, to me and to the community I serve. Plus the release date and what to expect!