Inviting Calm with Anita: Recent Episodes
Anita Ducharme
Mindful meditations, soothing talk, and ideas for living a centered life.
Meditation
Yoga
Tips and strategies
Version With Music
A guided meditation using various breathwork techniques. Life is like your breath, it can be calm and flowing- moving with ease- or just like life, it may speed up or slow down with calmness along the way.
Please do not listen to this while driving or doing anything that requires your undivided attention.
With much gratitude,
Anita
breathwork, #meditation, #breathe, #guided meditation
Version Without Music
A guided meditation using various breathwork techniques. Life is like your breath, it can be calm and flowing- moving with ease- or just like life, it may speed up or slow down with calmness along the way.
Please do not listen to this while driving or doing anything that requires your undivided attention.
With much gratitude,
Anita
breathwork, #meditation, #breathe, #guided meditation
Version W/Music
I am currently struggling with some health issues and made this in an effort to help me heal. I thought I would share it with the universe and you. Welcome to this healing meditation for the mind, body, and soul.
As you continue to breathe slowly and deeply, imagine a warm, golden light surrounding you, filling you with healing energy from the universe. Feel this light entering your body with each breath, spreading to every cell, bringing comfort and peace.
acceptance #divineenergy #guidedmeditation #healing #meditate #meditation #personalgrowth #selfcare #selflove #visualization #lovingkindness #bodyscan #bodyscanmeditation
Version W/Out Music
I am currently struggling with some health issues and made this in an effort to help me heal. I thought I would share it with the universe and you. Welcome to this healing meditation for the mind, body, and soul.
As you continue to breathe slowly and deeply, imagine a warm, golden light surrounding you, filling you with healing energy from the universe. Feel this light entering your body with each breath, spreading to every cell, bringing comfort and peace.
acceptance #divineenergy #guidedmeditation #healing #meditate #meditation #personalgrowth #selfcare #selflove #visualization #lovingkindness #bodyscan #bodyscanmeditation
Version W/music
A Guided Meditation
Let go of the limiting thoughts that have held you back. Release them into the wind, watching them drift away like clouds passing by. Embrace the concept of "yet" - the idea that there are endless opportunities waiting to unfold, beyond what you can currently see or imagine.
Please do not listen to this while driving or doing anything that requires full attention.
With much gratitude,
Anita
Version W/out music
A Guided Meditation
acceptance #divineenergy #guidedmeditation #healing #meditate #meditation #personalgrowth #selfcare #selflove #visualization #power #thinking #mindest
yet
Version W/out music
A Guided Meditation
Let go of the limiting thoughts that have held you back. Release them into the wind, watching them drift away like clouds passing by. Embrace the concept of "yet" - the idea that there are endless opportunities waiting to unfold, beyond what you can currently see or imagine.
Please do not listen to this wil driving or doing anything that requires full attention.
With much gratitude,
Anita
Version W/out music
A Guided Meditation
acceptance #divineenergy #guidedmeditation #healing #meditate #meditation #personalgrowth #selfcare #selflove #visualization #power #thinking #mindest
yet
Version With Music
May you be happy. May you be healthy. May you be safe. May you live with ease.
Welcome to this guided loving kindness meditation for yourself, a loved one, and community/world.
With much gratitude,
Anita
Version W/Out Music
May you be happy. May you be healthy. May you be safe. May you live with ease.
Welcome to this guided loving kindness meditation for yourself, a loved one, and community/world.
With much gratitude,
Anita
Version with music
Welcome to Inviting Calm while this meditation is created for the start of the school year, it may also help as a calming meditation for fostering gratitude, possibilities, and, growth.
With much gratitude,
Anita
Version without music
Welcome to Inviting Calm while this meditation is created for the start of the school year, it may also help as a calming meditation for fostering gratitude, possibilities, and, growth.
gratitude,
Anita
Version w/out music
The main difference between fairies and pixies is in their personalities and roles-the jobs that they do. Fairies are often seen as gentle caretakers of nature, and are grace and wisdom. They are known for their nurturing and protective qualities, fostering growth and harmony ( everyone getting along)in the natural world. On the other hand, pixies are known for their playful and mischievous nature, always seeking excitement and thrills. They bring a sense of playfulness to the world, adding a spark of fun to everyday moments. While fairies focus on serenity and balance, pixies bring a sense of liveliness and spontaneity to the magical world they live in.
I now invite you to settle in as we begin our journey with fairies and pixies.
Version with music
The main difference between fairies and pixies is in their personalities and roles-the jobs that they do. Fairies are often seen as gentle caretakers of nature, and are grace and wisdom. They are known for their nurturing and protective qualities, fostering growth and harmony ( everyone getting along)in the natural world. On the other hand, pixies are known for their playful and mischievous nature, always seeking excitement and thrills. They bring a sense of playfulness to the world, adding a spark of fun to everyday moments. While fairies focus on serenity and balance, pixies bring a sense of liveliness and spontaneity to the magical world they live in.
I now invite you to settle in as we begin our journey with fairies and pixies.
Version W/Music
Welcome to this interactive meditation. Please make sure you have something to write with and a piece of paper or something to doodle on.
Doodling without any specific goal in mind. Allowing your hand to move freely on the paper. Syncing movements and breath.
Version W/Out Music
Welcome to this interactive meditation. Please make sure you have something to write with and a piece of paper or something to doodle on.
Doodling without any specific goal in mind. Allowing your hand to move freely on the paper. Syncing movements and breath.
Version W/Music
In this space of playful exploration and deep wonderment, you are free to be exactly who you are, without reservation or hesitation. Let this childlike essence within you guide you towards a sense of joy and lightness that transcends any worries or doubts.
Please do not listen to this while operating machinery, driving, or doing anything that requires your full attention.
With much gratitude,
Anita
Version W/Out Music
In this space of playful exploration and deep wonderment, you are free to be exactly who you are, without reservation or hesitation. Let this childlike essence within you guide you towards a sense of joy and lightness that transcends any worries or doubts.
Please not listen to this while operating machinery, driving, or doing anything that requires your full attention.
With much gratitude,
Anita
Version w/music
“As you sit in stillness, let the chatter of the mind dissipate like clouds passing in the sky.” Thich Nhat Hanh
I invite you to join me in this meditation designed to help quiet the “chatter”.
Please do not listen to this while operating a motor vehicle or doing anything that requires your full attention.
With much gratitude,
Anita
meditate #trymeditation
Version w/out music
“As you sit in stillness, let the chatter of the mind dissipate like clouds passing in the sky.” Thich Nhat Hanh
I invite you to join me in this meditation designed to help quiet the “chatter”.
Please do not listen to this while operating a motor vehicle or doing anything that requires your full attention.
With much gratitude,
Anita
meditate #trymeditation
Version W/Music
Welcome to this guided meditation that aims to support you in nurturing self-compassion and honoring yourself amidst struggles. Find a comfortable seated position or lie down, eyes may be closed or soften your gaze whatever feels most comfortable.
Please do not operate any motorized vehicles or do anything that requires your full attention.
With much gratitude,
Anita
Version W/Out Music
Welcome to this guided meditation that aims to support you in nurturing self-compassion and honoring yourself amidst struggles. Find a comfortable seated position or lie down, eyes may be closed or soften your gaze whatever feels most comfortable
Please do not listen to this meditation while operating a motorized vehicle or doing anything that requires your full attention.
With much gratitude,
Anita
Version W/Music
Imagine yourself standing in a vast open field under the night sky. Above you, the stars twinkle brightly, but one star stands out among the rest - the North Star. This star shines with a steady and unwavering light, guiding you towards your true north, your inner compass. As you gaze upon the North Star, feel a sense of calm and assurance wash over you, knowing that it is there to lead you on your journey.
Thich Nhat Hanh reminds us that , "Peace is present right here and now, in ourselves and in everything we do and see. Every breath we take, every step we take, can be filled with peace, joy, and serenity." Imagine yourself guided by your true north start, your inner compass giving you the inner peace and inner direction. Stepping forward and moving with truth. Your truth.
Please do not listen to this while operating a motor vehicle or doing anything that requires your full attention.
With much gratitude,
Anita
Version W/Out Music
Imagine yourself standing in a vast open field under the night sky. Above you, the stars twinkle brightly, but one star stands out among the rest - the North Star. This star shines with a steady and unwavering light, guiding you towards your true north, your inner compass. As you gaze upon the North Star, feel a sense of calm and assurance wash over you, knowing that it is there to lead you on your journey.
Thich Nhat Hanh reminds us that , "Peace is present right here and now, in ourselves and in everything we do and see. Every breath we take, every step we take, can be filled with peace, joy, and serenity." Imagine yourself guided by your true north start, your inner compass giving you the inner peace and inner direction. Stepping forward and moving with truth. Your truth.
Please do not listen to this while operating a motor vehicle or doing anything that requires your full attention.
With much gratitude,
Anita
Version with Music
As you focus on the imagery of the river and the sky, allow yourself to let go of any worries or distractions. Imagine each breath you take as a small stone dropped into the river, creating ripples that flow outward and then dissolve into the calm water.
Please do not listen to this while operating a motor vehicle or doing anything that requires your full attention.
With much gratitude,
Anita
Version without Music
As you focus on the imagery of the river and the sky, allow yourself to let go of any worries or distractions. Imagine each breath you take as a small stone dropped into the river, creating ripples that flow outward and then dissolve into the calm water.
Please do not listen to this while operating a motor vehicle or doing anything that requires your full attention.
With much gratitude,
Anita
Version w/out Music
Thich Nhat Hanh reminds us that “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
I this guided meditation we will use the imagery of clouds and letting go of our thoughts like clouds floating by. Thoughts in our mind appear like fluffy clouds coming and going drifting across our mind and the sky.
So, find a comfortable and quiet place to join me in this mindful practice.
Please do not listen to this while operating a motor vehicle or doing anything that requires your full attention.
With much gratitude,
Anita
Version W/Music
Thich Nhat Hanh reminds us that “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
In this guided meditation we will use the imagery of clouds and letting go of our thoughts like clouds floating by. Thoughts in our mind appear like fluffy clouds coming and going drifting across our mind and the sky.
So, find a comfortable and quiet place to join me in this mindful practice.
Please do not listen to this while operating a motor vehicle or doing anything that requires your full attention.
With much gratitude,
Anita
This version is w/music
Join me in this guided meditation to help foster a positive mindset.
You will be invited to visualize a peaceful garden, filled with vibrant colors and fragrant flowers. Imagining yourself walking through this garden, feeling a sense of calm and joy. As you walk, noticing the beauty surrounding you and take in the sights and sounds.
Jack Kornfield's words: "Each morning we are born again. What we do today is what matters most."
Think of a challenging situation you are currently facing and imagine yourself approaching it with a positive mindset. Envision yourself finding strength, resilience, and peace in the midst of adversity.
Please do not listen to this while driving or doing anything that requires your full attention.
With much gratitude,
Anita
This version is w/out music
Join me in this guided meditation to help foster a positive mindset.
You will be invited to visualize a peaceful garden, filled with vibrant colors and fragrant flowers. Imagining yourself walking through this garden, feeling a sense of calm and joy. As you walk, noticing the beauty surrounding you and take in the sights and sounds.
Jack Kornfield's words: "Each morning we are born again. What we do today is what matters most."
Think of a challenging situation you are currently facing and imagine yourself approaching it with a positive mindset. Envision yourself finding strength, resilience, and peace in the midst of adversity.
Please do not listen to this while driving or doing anything that requires your full attention.
With much gratitude,
Anita
Version w/music
Welcome to this guided meditation inspired by hiking up a mountain trail and reaching the summit.
Imagine yourself standing at the trailhead of a majestic mountain, surrounded by lush greenery, the sounds of nature filling your senses. With each step you take, feel your connection to the Earth beneath you growing stronger.
"In nature, nothing is perfect and everything is perfect. Trees can be contorted, bent in weird ways, and they're still beautiful." - Alice Walker
Join me in this guided meditation continuing the journey up the mountain.
Please do not listen to this while driving or doing anything that requires your undivided attention.
I welcome any comments/feedback.
With much gratitude,
Anita
Version W/Out Music
Welcome to this guided meditation inspired by hiking up a mountain trail and reaching the summit.
Imagine yourself standing at the trailhead of a majestic mountain, surrounded by lush greenery, the sounds of nature filling your senses. With each step you take, feel your connection to the Earth beneath you growing stronger.
"In nature, nothing is perfect and everything is perfect. Trees can be contorted, bent in weird ways, and they're still beautiful." - Alice Walker
Join me in this guided meditation continuing the journey up the mountain.
Please do not listen to this while driving or doing anything that requires your undivided attention.
I welcome any comments/feedback.
With much gratitude,
Anita
Version with music
Welcome to this guided meditation for releasing toxic energy.
Imagine a bright golden yellow light warm and inviting. With each inhale the light fills you with warmth and positive energy, and with each exhale releasing any toxic energy or emotions that no longer serve you.
This guided meditation incorporates breathwork, a body scan, and visualization.
Please do not listen to this while driving or doing anything that requires your full attention.
With kindness,
Anita
Version without music
Welcome to this guided meditation for releasing toxic energy.
Imagine a bright golden yellow light warm and inviting. With each inhale the light fills you with warmth and positive energy, and with each exhale releasing any toxic energy or emotions that no longer serve you.
This guided meditation incorporates breathwork, a body scan, and visualization.
Please do not listen to this while driving or doing anything that requires your full attention.
With kindness,
Anita
Version w/music
Wings of Confidence: A Guided Meditation for Self-Trust and Inner Knowing
Picture yourself standing on a high cliff, overlooking a vast and beautiful landscape. Feel the wind gently blowing around you, carrying a sense of freedom and possibility. As you look up at the sky, you see a bird soaring effortlessly, its wings spread wide, trusting in its ability to navigate the winds.
Take a moment to connect with this image of the bird flying high above. Feel the strength and grace in its movements, the trust it holds in its own instincts. Allow yourself to absorb this sense of confidence and inner knowing.
Please do not listen to this while driving or doing anything that requires your full attention.
With much gratitude,
Anita
Version w/out music
Wings of Confidence: A Guided Meditation for Self-Trust and Inner Knowing
Picture yourself standing on a high cliff, overlooking a vast and beautiful landscape. Feel the wind gently blowing around you, carrying a sense of freedom and possibility. As you look up at the sky, you see a bird soaring effortlessly, its wings spread wide, trusting in its ability to navigate the winds.
Take a moment to connect with this image of the bird flying high above. Feel the strength and grace in its movements, the trust it holds in its own instincts. Allow yourself to absorb this sense of confidence and inner knowing.
Please do not listen to this while driving or doing anything that requires your full attention.
With much gratitude,
Anita
Version with music
Visualize a soft, gentle light of grace surrounding you, offering compassion and understanding for any past mistakes or regrets. Take a moment to forgive yourself for any perceived shortcomings, knowing that you are human and deserving of forgiveness. Breathe in this light. Filling your lungs and body with this gentle light of grace and releasing it back out to the universe with each exhale. Allowing this light of grace to fill every cell of your being.
This act of allowing your grace is also self love.
Sharon Salzberg, reminds us that , "You, yourself, as much as anybody in the entire universe, deserve your love and affection.”
Feel a warm sense of love and acceptance radiating from within you, acknowledging your worthiness and value as a unique individual.
Do not listen to this while driving or doing anything that requires your full attention.
With much gratitude,
Anita
Version without music
Visualize a soft, gentle light of grace surrounding you, offering compassion and understanding for any past mistakes or regrets. Take a moment to forgive yourself for any perceived shortcomings, knowing that you are human and deserving of forgiveness. Breathe in this light. Filling your lungs and body with this gentle light of grace and releasing it back out to the universe with each exhale. Allowing this light of grace to fill every cell of your being.
This act of allowing your grace is also self love.
Sharon Salzberg, reminds us that , "You, yourself, as much as anybody in the entire universe, deserve your love and affection.”
Feel a warm sense of love and acceptance radiating from within you, acknowledging your worthiness and value as a unique individual.
Do not listen to this while driving or doing anything that requires your full attention.
With much gratitude,
Anita
Version With Music
Each of us carries a unique set of experiences, perspectives, and qualities that make us who we are. Just as a garden is enriched by its diverse array of flowers, so too is humanity enriched by its diversity.
Please do not listen to this while driving or doing anything that requires your full attention.
With much gratitude,
Anita
Version Without Music
Each of us carries a unique set of experiences, perspectives, and qualities that make us who we are. Just as a garden is enriched by its diverse array of flowers, so too is humanity enriched by its diversity.
Please do not listen to this while driving or doing anything that requires your full attention.
With much gratitude,
Anita
This version is with music
Guided Meditation inspired by 'Bridge Over Troubled Water'" by Simon and Garfunkel.
Begin by finding a comfortable position, either sitting or lying down. Eyes may be closed or soft gaze. Settling in. Lengthening the spine. Feeling the connection of the earth beneath you. Knowing you are supported.
Envision yourself standing at the edge of a magnificent bridge, stretching over a tranquil body of water. This bridge is your sanctuary, a symbol of hope and calmness in times of trouble.
Please do not listen to this meditation while operating a motor vehicle or doing anything that requires your full attention. This meditation may make you drowsy.
With much gratitude,
Anita
This version is without music
Guided Meditation inspired by 'Bridge Over Troubled Water'" by Simon and Garfunkel.
Begin by finding a comfortable position, either sitting or lying down. Eyes may be closed or soft gaze. Settling in. Lengthening the spine. Feeling the connection of the earth beneath you. Knowing you are supported.
Envision yourself standing at the edge of a magnificent bridge, stretching over a tranquil body of water. This bridge is your sanctuary, a symbol of hope and calmness in times of trouble.
Please do not listen to this meditation while operating a motor vehicle or doing anything that requires your full attention. This meditation may make you drowsy.
With much gratitude,
Anita
Version with music
Imagine yourself surrounded by a soft, radiant light, the color of indigo, symbolizing intuition and deep wisdom. Feel this light enveloping you, creating a sense of peace and serenity.
Please do not listen to this meditation while operating a motorized vehicle or doing anything that requires your full attention.
With gratitude
Anita
Imagine yourself surrounded by a soft, radiant light, the color of indigo, symbolizing intuition and deep wisdom. Feel this light enveloping you, creating a sense of peace and serenity.
this meditation while operating a motorized vehicle or doing anything that requires your full attention.
With gratitude
Anita
Version With Music
Welcoming the gentle embrace of May. Feel the warmth of the sun on your skin, the sweet scent of flowers in the air, and the promise of new beginnings all around you. Let the essence of spring and summer fill your senses, bringing a sense of peace and renewal to your soul.
In this season of renewal, let your breath be your guide, grounding you in the present and inviting you to let go of any tension or worries. With each inhale, draw in the energy of the blooming world around you, and with each exhale, release any lingering thoughts that no longer serve you. Let your breath be a bridge connecting you to the essence of May, to the harmony and balance that nature effortlessly embodies.
Please do not listen to this while driving or doing anything that requires full attention.
With much gratitude,
Anita
Version Without Music
Welcoming the gentle embrace of May. Feel the warmth of the sun on your skin, the sweet scent of flowers in the air, and the promise of new beginnings all around you. Let the essence of spring and summer fill your senses, bringing a sense of peace and renewal to your soul.
In this season of renewal, let your breath be your guide, grounding you in the present and inviting you to let go of any tension or worries. With each inhale, draw in the energy of the blooming world around you, and with each exhale, release any lingering thoughts that no longer serve you. Let your breath be a bridge connecting you to the essence of May, to the harmony and balance that nature effortlessly embodies.
Please do not listen to this while driving or doing anything that requires full attention.
With gratitude,
Anita
Version with music
Through this guided meditation I invite you to breathe deeply, bringing awareness to the concept of connection- connection to yourself, to the Earth, and to everyone and everything around you. Visualize yourself as a mighty tree with deep roots spreading beneath you, anchoring you to the Earth, and connecting you to all beings.
Please do not listen to this while driving or doing anything that requires your full attention.
Thank you for Inviting Calm into your day.
Through this guided meditation I invite you to breathe deeply, bringing awareness to the concept of connection- connection to yourself, to the Earth, and to everyone and everything around you. Visualize yourself as a mighty tree with deep roots spreading beneath you, anchoring you to the Earth, and connecting you to all beings.
Please do not listen to this while driving or doing anything that requires your full attention.
Thank you for Inviting Calm into your day.
Embracing the process of growth and transformation with grace and acceptance. Just like the flower that blooms without comparing itself to others, find beauty in your own unique journey.
Envision the lotus flower, a symbol of purity and beauty, emerging from the murky depths of the mud below, its roots anchored firmly in the darkness as it strives towards the light. Consider the journey of the lotus flower the struggle, the perseverance, and the eventual blooming into a magnificent flower that stands tall and proud above the waters.
With each breath, center yourself in the present moment, appreciating the beauty of what is and welcoming the possibilities of what will be. Feel gratitude fill your being, nurturing your soul and uplifting your spirit.
Please do not listen to this while driving or doing anything that requires your full attention. This version is w/music.
Embracing the process of growth and transformation with grace and acceptance. Just like the flower that blooms without comparing itself to others, find beauty in your own unique journey.
Envision the lotus flower, a symbol of purity and beauty, emerging from the murky depths of the mud below, its roots anchored firmly in the darkness as it strives towards the light. Consider the journey of the lotus — the struggle, the perseverance, and the eventual blooming into a magnificent flower that stands tall and proud above the waters.
With each breath, center yourself in the present moment, appreciating the beauty of what is and welcoming the possibilities of what will be. Feel gratitude fill your being, nurturing your soul and uplifting your spirit.
Remember, growth happens when we open ourselves to new experiences and possibilities. Trust in the journey, trust in yourself, and trust in the beauty of your own unique bloom.
This version Is without background music.
Please do not listen to this driving a car or do anything that requires your attention.
This version has music in the background.
Hello. Welcome to inviting Calm. So often we are busy taking care of everyone else’s needs that we forget to put ourselves on the list in order to be fully present we need to practice self-care. It’s hard to give an empty vessel. Thank you for showing up and taking this time for yourself.
Visualize your heart expanding with each breath, like a blooming flower of loving-kindness. Feel its petals unfolding, radiating warmth and love throughout your entire being. Allow this love to wash over you, soothing all parts of yourself that may have felt unworthy or unvalued.
Please do not drive or perform any tasks where you need to have full attention.
With much gratitude,
Anita
Hello. Welcome to inviting Calm. So often we are busy taking care of everyone else’s needs that we forget to put ourselves on the list in order to be fully present we need to practice self-care. It’s hard to give an empty vessel. Thank you for showing up and taking this time for yourself.
Visualize your heart expanding with each breath, like a blooming flower of loving-kindness. Feel its petals unfolding, radiating warmth and love throughout your entire being. Allow this love to wash over you, soothing all parts of yourself that may have felt unworthy or unvalued.
Please do not drive or perform any tasks where you need to have full attention.
With much gratitude,
Anita
Welcome to “Inviting Calm” and today’s guided meditation Embracing Infinite Possibilities.
Imagine a vast expanse of possibilities stretching out before you, like a blank canvas waiting to be painted. Allow yourself to let go of any preconceived notions or expectations that may be holding you back. Embrace the unknown with a sense of curiosity and excitement.
Remember the words of mindfulness teacher Ram Dass, who said, "Be here now." Stay rooted in the present moment, letting go of the past and the future. This is where true freedom lies – in the endless possibilities of the here and now. If your mind wanders at any point that’s ok. Bring it back by focusing on your breath. Allowing your breath to guide you into the present.
Please find a place to meditate where you are free to relax and do not be driving or performing any other activity that calls for your attention.
guidedmeditation #meditate
Hello. Welcome to Inviting Calm and this guided meditation focusing on Divine Energy through the Crown Chakra- Sahasrara.
Imagine a beam of this light rising from your Crown Chakra, reaching up towards the sky, connecting you with the universe and all its infinite wisdom. Feel yourself becoming lighter, letting go of any limitations or doubts.
Amita Ray said-
“Enlightenment gives profound joy of the heart and a great love for the fellow beings.”
As you continue to breathe with each exhale, envision this light expanding beyond your physical body, creating a sense of oneness and unity with all that exists. Allow yourself to surrender to the present moment, embracing the boundless possibilities that await you.
Hello welcome to Inviting Calm and this guided meditation honoring the arrival of spring, a season of renewal and growth.
Jack Kornfield reminds us that "Spring is the time of rebirth and renewal in nature, inviting us to also awaken to the new possibilities and growth within ourselves."
In this moment of stillness and reflection, embrace the energy of spring as a time of rebirth and transformation. Just as the earth begins to awaken from its winter slumber, allow yourself to open up to new possibilities and opportunities for growth. Feel the essence of spring stirring within you, igniting a spark of creativity and vitality that propels you forward on your journey.
“Spirituality is not about perfection; it is about connection." - Sri Sri Ravi Shankar
Please join me in this guided meditation as we visualize a vibrant red light at the base of the spine, symbolizing the energy of the Root Chakra. Feeling this red light expanding with each inhale, creating a warm and grounding sensation throughout the body. Feel the support and stability as you connect with the energy of the earth beneath you.
Imagine you are drawing up the nourishing energy of the earth filling your body with strength and vitality.
Hello welcome to Inviting Calm. It’s been a week. This week has been a mixture of highs and lows. Many of my students are struggling emotionally. I need to be mindful of my own inner peace and energy. Usually, I will take a walk in nature but was unable to do that physically. However, I am able to meditate and center myself. Please join me in this meditation for inner clarity.
Remember the words of Thich Nhat Hanh, "Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor." Allow your breath to serve as your anchor, grounding you in the present moment and guiding you to clarity.
Let's begin our guided meditation for inner healing. Find a comfortable position, either seated or lying down, eyes may be closed or soft gaze.
Thich Nhat Hanh reminds us that "Your body has the innate ability to heal itself. Trust in its wisdom and allow the process to unfold."
And
Sharon Salzberg reminds us to “Remember, healing is a journey, not a destination. Be patient with yourself as you navigate this path."
You can return to this guided meditation whenever you need to reconnect with your inner strength and promote healing within yourself.
Thank you for Inviting Calm into your day.
Hello, welcome to Inviting Calm. Many of us are so busy with tending to the needs of others and meeting deadlines- checking off the infamous to do list that we often do not take the time to be still. Perhaps viewing it as a waste of precious time when in actuality, taking time out and being quiet will help to center and add to productivity and calmness . Ram Dass reminds us that "The quieter you become, the more you can hear." I invite you to embrace the stillness within you and listen to the whispers of peace that emanate from your soul.
Welcome to “Inviting Calm”
In our fast-paced lives filled with endless responsibilities and expectations, it is crucial to take time to nurture and heal ourselves. This guided meditation aims to lead you on a journey of self-love and healing, allowing you to embrace the power within you and express gratitude for your body.
Connecting with your breath, visualizing the expansion of your heart, and harnessing the healing energy of nature's vibrant green and cultivating a deep sense of self-care and appreciation.
As Sharon Salzberg reminds us, "You, yourself, as much as anybody in the entire universe, deserve your love and affection."
Welcome to inviting calm and "Radiate Positivity," a guided meditation designed to help you cultivate a positive mindset and unlock your inner potential. In this practice, we will explore affirmations, imagery, colors, conscious breathing, and a body scan to help you shift your perspective and embrace the power of positivity.
Affirmations:
Repeat the following affirmations, embracing them as guiding principles for your positive mindset:
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"I embrace each day with a positive mindset.”
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“ I have the power to shape my reality."
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"I am worthy of love, joy, and abundance in all areas of my life."
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"I release all self-limiting beliefs and replace them with empowering thoughts and actions."
5."I am resilient and capable of overcoming any challenges that come my way."
6."I choose to see the beauty and potential in every situation."
Remember the words of Buddha-
"Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change." –
Hello. Welcome to Inviting Calm. This week I have been thinking a great deal about learning and pushing out of the comfort zone as as an educator and on a personal level. Eckhart Tolle reminds us that “True learning happens when we dare to explore the unknown." -
Please join me in this guided meditation for inner growth.
"The only way to grow is to step outside of your comfort zone." - Neale Donald Walsch
Welcome to Inviting Calm. So often we are running from one thing to the next. Taking time out to reset and and be still is a rare opportunity for some of us. However as Hermann Hesse reminds us
“Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself."
Please join me in this guided meditation as we invite a moment of stillness- inviting inner peace and tranquility.
Ram Dass reminds us that “The quieter you become, the more you can hear." - Listening, being still.
Ram Dass once said, "The most important aspect of love is not in giving or the receiving; it's in the being." Reflect on these words and consider how you can embody love in your daily life, not just through actions, but by nurturing a state of being that is open and compassionate.
Please join me in this guided meditation inviting a sense of love and giving.
Hello. Welcome to Inviting Calm.
Prasad Mahes reminds us. “The mind is like water. When it's turbulent, it's difficult to see. When it's calm, everything becomes clear."
In our hectic lives, it's easy for our minds to become cluttered with thoughts, worries, and distractions. Just as we tidy up our physical spaces, it's equally important to declutter our minds and create more mental space. In this meditation practice, we will explore the power of observing our breath flow and embrace the natural rhythm within us. Allow the soothing color of clarity, inspired by yoga's vibrant hues, to guide you on this journey of mental decluttering.
Hello, welcome to Inviting Calm. With the start of the New Year many people including myself make resolutions or intentions. Both of these words are nouns however according to the dictionary a Resolution means to do something or not do something whereas an intention is described as a thing intended or an aim or plan.
As Wayne Dyer reminds us, “The power of intention is the power to manifest your dreams." -
Please join me in this guided meditation for manifesting intentions.
As we begin the new year- 2024 , I am offering a three day metta meditation. Thich Nhat Hanh invited us to practice metta meditation during the first three days of the new year. I hope this offering helps us to enter the new year grounded, grateful, and hopeful.
The first day we practice a metta meditation for ourselves. Giving ourselves loving kindness and selfcare.
The second day we practice a metta meditation for another person or being that we care about.
The third day we practice a metta meditation for another person or institution that we struggle with or has harmed us. Or a global metta meditation.
All of the days are included in this one meditation podcast. Pause after each day and be ready to begin the next day.
Welcome to Inviting Calm and this meditation for opening your intuition and connecting with your higher self. Deepak Chopra reminds us that
“In the midst of movement and chaos, keep stillness inside of you." -
With each breath, imagine the indigo light entering your body, flowing through every cell and tissue, bringing a sense of calm and balance. Allow this healing light to penetrate deeply, cleansing and purifying your mind, body, and soul.
Welcome to Inviting Calm and to this guided meditation for finding calmness amidst the holiday season.
Celebrating the holidays may sometimes intensify or bring on feelings of loneliness, sadness, or anxiety. It does for me. If this seems familiar to you, please know that there are many others that feel this way. You are not alone.
I invite you to find a comfortable position, either sitting or lying down, and join me in this guided meditation encouraging calmness during the holiday season.
As Martin Luther King Jr. said, “Forgiveness is not an occasional act; it is a constant attitude”. Please join me in this guided meditation encouraging an attitude of forgiveness.
As you continue this breathwork, let your mind gently bring forth moments where forgiveness is needed. Begin by forgiving yourself. Allow any regrets, self-judgments, or mistakes to come to the surface. Offer yourself love and compassion, knowing that mistakes are an opportunity for growth and learning.
Dalai Lama said “World peace must develop from inner peace. Peace is not just mere absence of violence. Peace is, I think, the manifestation of human compassion."
Inhale deeply, saying the word "peace" silently in your mind, and exhale fully, releasing any tension or worries. Inhale... peace... exhale... release. Continue with this breath for a few moments, allowing yourself to sink deeper into a state of relaxation and calm.
A short guided meditation
Hello welcome to Inviting Calm
This guided meditation aims to bring calmness and connection into our busy lives by harnessing the imagery of a gentle breeze and the power of intentional breathwork. As we enter the holiday season, let us take a moment to center ourselves, invite tranquility, and reconnect with our inner peace.
Our bodies are miracles, allowing us to experience the world and all its wonders. With each breath, send appreciation and love to your body, acknowledging its ability to move, to feel, and to heal. Remember the words of Ram Dass: "The body is a vehicle for awakening. Treat it with care."
Please join me in this short guided meditation of peace and connection.
Hello welcome to Inviting Calm. With the business of the Holidays starting to approach, I wanted to take time out to nurture ourselves Rumi reminds us that "You are not a drop in the ocean. You are the entire ocean in a drop." Embrace the understanding that your individual essence is connected and intertwined with the entire universe.
A short guided meditation
In the midst of our hectic lives, finding moments of inner peace can seem like an impossible task. However, with the right mindset and techniques, it is indeed possible to tap into a sense of calm even in the most chaotic environments.
“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” Thich Nhat Hanh.
Welcome to ‘Inviting Calm” and this guided meditation for cultivating gratitude and appreciation for the incredible capabilities of our mind, body, and spirit. In this practice, we will take a journey of self-reflection and visualization, using breathwork and a body scan to connect with our deepest sense of gratitude.
Let's begin.
Welcome to “Inviting Calm” and this guided meditation on letting go of thoughts and finding peace within.
As the spiritual teacher Ram Dass once said, "The quieter you become, the more you can hear." Allow yourself to embrace this quietness within, where the noise of your thoughts fades away, and the true essence of who you are emerges.
Hello welcome to “Inviting Calm” and this meditation for self-care. Eleanor Brownn reminds us that “You cannot pour from an empty vessel.” I invite you to join me as we prepare to honor ourselves and fill our vessel with love and compassion.
Honoring ourselves while nurturing our minds, bodies, and souls.
Please do not listen to this while driving or otherwise needing to be engaged in a task requiring your attention.
Welcome to “Inviting Calm and your breathing meditation for relaxation and being present. Thich Nhat Hanh reminds us that “Meditation is offering your genuine presence to yourself in every moment. It’s the capacity to recognize clearly that every moment is a gift of life, a gift from the Earth and sky.”
A Guided meditation using breathwork, imagery, and a body scan to encourage relaxation and presence.
Welcome to “Inviting Calm”. Now more than ever I feel the need for calmness and connection. Letting go of the to do list and the random thoughts can often send us spiraling away from the present moment and being truly connected.
Thich Nhat Hanh reminds us that “The present moment is the only time over which we have dominion." -
I invite you to join me in the guided meditation for connection and release where we will use the extended exhale and imagery of autumn to let go and “release” anything that no longer serves us.
Welcome to Inviting Calm. It’s the start of autumn in New England.. Oh, how I love the fall. Crisp air, a cacophony of colors. Nature putting on a magnificent show. George Eliot said, "Delicious autumn! My very soul is wedded to it, and if I were a bird I would fly about the earth seeking the successive autumns."
Please join me in this guided meditation as we use the imagery of Autumn and breathwork to guide us and encourage calmness as we invite autumn’s colors and the invitation of change into our lives.
Hello. Welcome to Inviting Calm. So many of us are bombarded all day long with thoughts. Thoughts that distract us from the present and being present in our own lives. Dan Millman reminds us that “You don't have to control your thoughts. You just have to stop letting them control you."
I invite you to join me in this short guided meditation to cultivate presence and connection.
Welcome to Inviting Calm and this guided meditation for calmness and relaxation.
I invite you to find a quiet and comfortable space where you can sit or lie down. Remember that this is your practice. I will be guiding you. If at any point you do not feel comfortable, do what feels right in your body. Settling in. Observing how your body feels.
– Thich Nhat Hanh reminds us that “Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.”
A short guided meditation using breathwork and visualization.
Please do not listen to this while driving or performing any activities which require full attention.
Hello. Welcome to Inviting Calm. Please join me in this guided meditation inviting awareness and being present.
Let’s begin by finding a comfortable position, either sitting or lying down. Eyes may be open or soft gaze. Take a few moments to settle into the present moment.
Join me as we reflect on the inspiring words of James Baraz: "Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won't)."
A guided meditation for present moment awareness.
Welcome to Inviting Calm. Today like so many other days, I am hoping to ease and settle a chaotic mind. I often have a mind filled with random thoughts and the ever growing to do list. However, in order to be effective and present- I need to quiet that “monkey mind” I need to take some time and settle and “clear my mind" so that I have clarity.
Thich Nhat Hanh reminds us to “Be still, and the world of chaos will fade away." -
I invite you to join me in this guided meditation designed to encourage inner peace through breath work and visualization.
A short guided meditation designed to encourage inner peace.
Hello. Welcome to Inviting Calm. For me, nature has a healing power. It calms and soothes an anxious mind and helps ease a heavy heart.
Lao Tzu reminds us that “Nature does not hurry, yet everything is accomplished.”
Please join me in this guided meditation using our breath and the imagery of nature as inspiration for clarity and inner peace.
Welcome to Inviting Calm and this this guided meditation, using the subtle magnificence of a brook for inspiration.
Leonardo da Vinci said, “Water is the driving force of all nature.”
inspired by the sights and sound of a free flowing brook. We will combine breathwork and visualization as we “Invite Calm” into our mind and body.
Hello Welcome to “Inviting Calm”. Robert Wyland said "The ocean stirs the heart, inspires the imagination, and brings eternal joy to the soul." Please join me as we use the ocean as our inspiration for this guided meditation- visiting its sounds and imagery.
I invite you to get in a comfortable position- either seated or lying down. Eyes may be open or soft gaze. Please remember that this is your meditation. I will be acting as a guide and facilitator. Please do what feels comfortable. You may want to use props- sitting on a rolled up blanket or cushion to help naturally move the pelvis forward and lengthen the spine. If lying down you decide if you want a blanket over you or something under your head or knees. Being mindful to lengthen your spine feeling the contact of the earth beneath you.
Hello, welcome to “Inviting Calm”. Please join me in a guided meditation of relaxation to promote rejuvenation and healing. Remember this is your practice. Please do what feels best in your body. You may also use any prompts such as blankets or cushions to sit on or cover yourself.
Thich Nhat Hanh reminds us “Breathe in deeply to bring your mind home to your body.” Use your breath as an anchor to bring you into the present moment and invite a moment of relaxation to rejuvenate your mind, body and soul.
Remember that you can do this meditation practice anytime. Make it your own. Carry the sense of wellness and healing with you as you continue your day.
A short guided meditiation using breathwork and imagery through a body scan to encourage relaxation, rejuvenation, and healing.
Welcome to “Inviting Calm”. It’s summertime, and as Seals and Crofts sing in their song Summer Breeze- “Summer breeze makes me feel fine, blowing through the jasmine in my mind." Please join me using the imagery of a summer breeze and our breath to inspire us in our meditation acknowledging change as we rest and recharge.
A short guided meditation helping to promote calm and being present while acknowledging change through nature’s dance of breeze and the imagery of motion.
Rumi reminds us that "The morning wind spreads its fresh smell. We must get up and take that in, that wind that lets us live. Breathe before it's gone."
Thank you for “inviting Calm” into your day and practicing self care.
Hello welcome to Inviting Calm.
Dalai Lama tells us that “An open heart is an open mind."
Please join me in this guided meditation to open the love from within. Inviting being open and exploring the energy within our heart.
Note- Please do not listen to this, or any other, guided meditation while driving or doing anything that requires complete attention.
Thich Nhat Hahn said that "Each sunrise offers us a chance to practice mindfulness and appreciate the beauty and wonders of life unfolding in front of us."
Please join me in this guided visualization to reconnect with the energy of the sunrise, colors, breathwork, and your own inner strength and possibilities .
Carrying this renewed energy with you throughout your day, allowing it to guide you towards a state of harmony, inspiration, and inner balance, and being open to possibilities.
We just finished a rainy spell where I live. Growth of greenery and flourishing fauna as well as also flooded and swelling brooks and waterways to be seen.
John Updyke reminds us that “ Rain is grace; rain is the sky descending to the earth; without rain, there would be no life."
Please join me in this guided meditation where we will use our breath and the imagery and sounds of the rain as inspiration.
Hello welcome to Inviting Calm. I love waking up early in the morning and listening to the birds as they greet each other and the new day.
As Sarah J. Maas said, “The singing of birds became an orchestra- a symphony of gossip and mirth. I'd never heard so many layers of music,,,”- I just love how the varied melodies speak to me and awaken my heart.
To quote Hal Borland, “Without birds, where would we have learned that there can be song in the heart?”
Please join me in this guided meditation using our breath as we bathe ourselves in the melodies birds.
‘“Energy flows where attention goes." - Michael Beckwith
I invite you to join me in this guided meditation visualizing a waterfall and using our breath to imagine standing at the base of a magnificent waterfall. Feeling the cool mist gently caressing the skin and the soothing sound of cascading water filling the air.
I invite you to get into a comfortable position in a quiet spot where you can get ready to meditate feeling and connecting to the present.
Please join me in this guided body scan. This can be done in the classroom and beyond. I encourage you to make it your own. At times, I will do a more general scan- more of a basic checking in. If working in a classroom, honoring where students are at and building a relationship. You may decide to focus on the eyes, forehead, or any other combination.
Begin by finding a comfortable seated position, either on a chair or on the floor, with your spine straight and your body relaxed. Rest your hands on your lap or gently place them on your thighs. Close your eyes, or soft gaze, I invite you take breath in, and exhale slowly, allowing yourself to fully arrive in this present moment.
Hello. Welcome to Inviting Calm. This week I have been giving special thanks to trees. There is a great deal of smoke and particles in the air in large part due to the fires in Canada.
In one year a mature tree will absorb more than 48 pounds of carbon dioxide from the atmosphere and release oxygen in exchange.
Munia Khan reminds us that “Trees exhale for us so that we can inhale them to stay alive. Can we ever forget that? Let us love trees with every breath we take until we perish."
As far back as I can remember, I have always loved trees. Experiencing their shade on a hot sunny day, their vibrant fall colors, the beauty of a pine tree sprinkled with snow on a winter day, and new buds arriving during the of spring, growing with new life.
Joyce Meyer says to “Consider a tree for a moment. As beautiful as trees are to look at, we don't see what goes on underground - as they grow roots. Trees must develop deep roots in order to grow strong and produce their beauty. But we don't see the roots. We just see and enjoy the beauty. In much the same way, what goes on inside of us is like the roots of a tree.”
I invite you to join me in a guided meditation using trees as our inspiration.
A guided meditation using visualization and breathwork.
Hello. Welcome to Inviting Calm. This week I have been more focused on mini mindful breaks and allowing myself to invite stillness into my being.
Ram Dass said, “The quieter you become, the more you can hear.”
I know for me this is true. When I quiet my busy mind and internal and external chatter I usually gain much needed clarity.
I invite you to settle in as we prepare for our meditation. Find a comfortable position . You may be seated or lying down.
You may decide to Sit on a cushion or chair. Allow your spine to be straight but not rigid. Relax your shoulders and place your hands on your lap or in a comfortable position. Feeling your body supported beneath you as you.
I invite you to close your eyes or soften your gaze: Closing your eyes helps to minimize distractions and turn your focus inward. If you prefer to keep your eyes open, find a spot on the floor or a wall to rest your gaze without actively looking at anything.
A guided meditation using visualization and breathwork.
Welcome to Inviting Calm. Today I invite you to join me in this guided meditation for calming and connecting with your inner self. We will practice selfcare and being quiet. As Deepak Chopra reminds us “In the midst of movement and chaos, keep stillness inside of you." - let us practice stillness and connecting mind and body.
I invite you to find a comfortable position, either seated or lying down. Eyes may be closed or soft gaze. Settling in with your spine straightening and feeling the earth supporting you. Feeling the connection of your body where it meets the supports beneath you.
Know that you deserve love, care, and gratitude from yourself. May you continue to honor and appreciate the magnificence of your body and the power of showing up for yourself.
Thank you for Inviting Calm into your life.
Hello, welcome to Inviting Calm. If you read my blog this week, you know that last weekend was a cathartic one. I said goodbye to some trauma and hello to continued healing. The woods inspired me and gave me plenty of signs that I am moving ahead. There was a hawk in flight, a Great Egret (never before seen in my area), a Blue Heron, butterflies, and turtles. Nature is a healing place for me and helps open my heart to possibilities as I mindfully walk, soaking it all in through my many senses. John Muir said, "In every walk with nature one receives far more than he seeks." I feel at home in nature. It restores and heals me. As Guyer Snyder points out "Nature is not a place to visit. It is home.”
I invite you to join me as we “go home” through this guided meditation of imagery and breathwork.
Hello. Welcome to Inviting Calm. This week I have found myself struggling with nagging self defeating thoughts. Bombarded with feelings of inadequacy. Flipping the switch through my meditation practice and acknowledging my thoughts as just that- thoughts.
Julie Farrell reminds us that “Thoughts are just thoughts, and they can’t hurt you. My thoughts land in my mind like a butterfly; they stay for a while, then flutter away. The butterfly isn’t me. I can step away from it, and watch it, learn from it, enjoy it, without needing to absorb it into my identity.”
Please join me as we prepare for our meditation
I invite you to Find a comfortable and quiet space where you won't be disturbed. You may be seated or lying down in a relaxed posture with your back straight and your hands gently resting. Eyes may be closed or soft gaze. Feeling the earth supporting you as you settle in.
A guided meditation using breathwork and visualization
Hello. Welcome to Inviting Calm. This week has brought gifts of deep conversations with students, colleagues, and friends. The Dalai Lama says that “Once your mind is calm and full of love, there is no room for hatred or fear. Others will trust you because of your open heart.” It is such a privilege to have someone trust you, and trust you enough to show vulnerability. I know how hard it is for me. There is something so beautifully raw and healing in these exchanges. I am grateful and continually working on opening my heart.
As Jack Kornfield reminds us “It is true that the heart has its seasons, just as a flower opens to the sunlight and closes to the night. We need to be respectful of those rhythms. But we can't close down for long. It is our true nature to have an open heart.”
Please join me in this guided meditation for opening your heart center.
Hello. Welcome to Inviting Calm. This week during my drive to work there were a couple of days that were foggy. I was inspired by the imagery. Especially the fog over the river and lakes that I passed. The fog rising over the mountains was equally mesmerizing. Nature sure knows how to put on a show. The fog reminded me of how there are days that I feel like I am in a fog and then it lifts. Clarity arrives, and I feel lighter and more peaceful.
- Virginia Woolf said “The weather varies between heavy fog and pale sunshine; My thoughts follow the exact same process."
I certainly can identify with that. There are days or “seasons of my life” that the fog is ever present. I move forward and the sun finds its way.
As Mehmet Murat Ildan said, “Sometimes when you lose your way in the fog, you end up in a beautiful place!”
Meditation helps me deal with the “fog”. It allows me to quiet my mind and connect with my body. To be present and work through the fog.
Meditation can be a powerful tool for relieving stress and promoting relaxation. One technique that can be particularly helpful is visualization, where you use mental imagery to create a calming, peaceful environment in your mind.
I invite you to join me in a guided meditation using visualization and breath-work.
Welcome to Inviting Calm with Anita. Today I am going “off script” and sharing from the heart as I journey through the forest. We will walk together sharing sights and sound through visualization. Sabrina Elkins reminds us that “forests are like churches, hallowed places. There’s a stillness about them, a sort of reverence.”
Please join me In this guided meditation.
I invite you to get into a comfortable position- either seated or lying down. Whatever is most comfortable. Eyes may be open or soft gaze as we settle in for our “forest walk”.
Background sounds created with Epidemic Sounds. https://share.epidemicsound.com/nup678
https://share.epidemicsound.com/nup678
Hello Welcome to Inviting Calm. This week has been a time of much reflection. There has been a palpable ebb and flow of energy within the school community heading into vacation week. And now, vacation has officially begun as I write this. A chance to recharge. Everyone needs a chance to recharge. Hopefully, we do not wait until vacation and recharging is part of our daily life. We can give ourselves permission to recharge and honor ourselves through self care practices. Dick Van Dyke said, “When you're a kid, you lay in the grass and watch the clouds going over, and you literally don't have a thought in your mind. It's purely meditation, and we lose that.” I love that image and activity. Nowadays I may not lie in the grass to watch clouds- but I am still watching clouds. Watching clouds has a way to help me relax and release stress. It helps quiet my overactive mind.
Thich Nhat Hahn reminds us that “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
Please join me as we prepare for our meditation. A guided meditation through visualization and breathwork.
Hello. Welcome to Inviting Calm. Spring has arrived in New England. Plants are beginning to blossom. Gardeners are getting gardens ready. Some gardeners planted seeds indoors in hopes of plants arriving in time for the garden. Others, will plant directly into the soil when the timing is right. However, in life, when planting seeds of knowledge, we do not always know when the timing is right or how our seeds will be received. Some may take and we will see the growth, others may or may not grow. We often do not get to witness the transformation and wonder if the seed even landed.
Nourishing our own bodies with knowledge in the hopes of learning and growing. Often, struggling with the process. The journey may be a long one- leaving us wondering if change is occurring. Moreover, we need to be mindful of what we plant and cultivate within ourselves. Thick Nhat Hahn reminds us that “Whether we have happiness or not depends on the seeds in our consciousness. If our seeds of compassion, understanding, and love are strong, those qualities will be able to manifest in us. If the seeds of anger, hostility and sadness in us are strong, then we will experience much suffering”. Some of these seeds may have been handed down to us through others and we need to decide which to cultivate and nourish.
Please join me in a guided meditation. The use of breathwork and visualization.
Hello. Welcome to Inviting Calm. This week has been a rollercoaster of emotions. The highs and lows of life. Struggling to nurture myself while being present through the heaviest and lowest parts of the week and celebrating and being present for the highest parts and everything in between. Johann Wolfgang von Goethe said, “As soon as you trust yourself, you will know how to live.” I need to listen to my body and trust myself to honor me. Take the time for self care and trust in myself that I matter. Allowing myself to open to the possibilities that life has to offer while trusting enough in me to make that leap. Self care and connection helps build self trust.
Please join me as we prepare to nurture ourselves through meditation and self connection.
Using guided visualization and breathwork
Hello. Welcome to Inviting Calm. Spring is here. Day light hours are longer. Mornings are greeted with the sound of birds singing. New life is budding. I live in New England in the United States. So the weather is still an uncertainty. There are days of almost 60 degrees followed by a snowstorm. Still, the snow melts quickly and flora and fauna make their way through the ever changing landscape. I too experience days of “pushing through” and finding my way amongst the changes of life. I am on a wellness journey. Honoring where I am and being grateful for this moment. “Springing” into a more positive mindset and being kind to myself as I journey. Planting seeds of nourishment along the way.
Henry David Thoreau said -
"Though I do not believe that a plant will spring up where no seed has been, I have great faith in a seed... Convince me that you have a seed there, and I am prepared to expect wonders."
I invite you to get into a comfortable position as we prepare to nourish ourselves.
Welcome to Inviting Calm. Today we are going to practice being kind to ourselves. Sometimes, it is easy to feel like we are not good enough and need to be more of something. Often, our thoughts tell us we are not good enough or need to be something else. We can easily believe our thoughts are true. Telling ourselves we need to change. We need to give ourselves love and be kind to ourselves. We need to say good things to ourselves. I am here to tell you that you matter, you are valued, and you are loved. You are enough. You are worthy.
Today we are going to practice saying good things to ourselves called affirmations. Affirmations are positive statements It is saying yes that something is true.
designed for children and young adults. However, adults may enjoy it too. This also may be done in a classroom setting. You may also decide to do parts of it. There are several affirmation sections. You may decide to just do one or to do more. Use this in a way that makes sense for you and your needs or the needs of your students/children. Remember this is a practice and is your practice.
Thank you for practicing self-care.
Welcome to Inviting Calm. In the world of social media it is easy to feel less than. Often, my inner critic is loud, and I can easily believe my thoughts are reality. I have found that allowing myself to flip the dialogue and replace these thoughts with positive affirmations helps.
Dr. Alexander says-
“We live in a society where it’s easy to get bogged down with lots of negativity, Positive affirmations are a way to help shuttle out some of that negativity, in terms of the things that we say to ourselves.”
Life can certainly present us with challenges. Sometimes, it is easy to be overwhelmed or go into denial. A positive mindset may help to meet these challenges. Our mental health can impact our physical health.
Dr. Alexander also says. “I advocate for affirmations that acknowledge the difficulty you’re going through but also remind you of times when you’ve been successful.”
Some examples are;
My feelings make me uncomfortable right now, but I can accept them.”
“I am strong enough to handle what’s happening to me right now.”
“This situation is difficult, but I have the skills and abilities to deal with it.”
“I can ride this out and not let it get to me.”
“I’ve survived other situations like this, and I’ll survive this one, too.”
Other common affirmations are
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I am in control of my life and my destiny.
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I am strong and capable of achieving any goal I set for myself.
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I have the power to make positive changes in my life.
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I am worthy of love, joy and abundance.
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I let go of negative thoughts and feelings and embrace positive ones.
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I am confident and capable of achieving success.
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I am surrounded by positive energy and people who support me.
I invite you to get into a comfortable position as we get ready to practice a mediation of positive affirmations. Yo
Hello. Welcome to Inviting Calm. One of the practices I have is keeping a gratitude journal and practicing gratitude throughout the day. Looking at life through a lens of gratitude helps me to be more positive and to be more open to lessons that may lie within a difficult situation. It’s a work in progress just like me. A practice isn’t perfection. However, the more I practice, the more it becomes a part of me.
Thich Nhat Hanh said-
“When we live in the spirit of gratitude, there will be much happiness in our life. The one who is grateful is the one who has much happiness while the one who is ungrateful will not be able to have happiness.”
Please join me as we get ready to do a meditation practice of gratitude.
A short guided meditation
Hello. Welcome to Inviting Calm. I love being outdoors. Walking in the woods with my dogs brings me peace and joy. The beauty in nature never ceases to disappoint. Winter walks - especially fresh falling snow offers me a sense of newness and offers a restorative quality. If I am fortunate enough to be the only one on a freshly snow covered trail, there are no traces of human tracks before me. I am leaving a fresh track which may also be erased by falling snow. The snow blankets the earth in a sparking of white frozen crystals. Each snowflake unique.
Lewis Carroll said-
"I wonder if the snow loves the trees and fields that it kisses them so gently? And then it covers them up snug, you know, with a white quilt; and perhaps it says, 'Go to sleep, darlings, till the summer comes again.'"
I invite you to join me in this guided meditation as we take a walk in the woods on a snowy winter’s day.
Hello. Welcome to Inviting Calm. Prior to yesterday, temperatures were warming up, however, today’s temps are on the freezing side. Daylight hours are getting longer and birds are singing and migrating back. So, I’ve been thinking about spring. This idea of new birth and life. Transformation. Flowers bud and bloom along with trees enveloped in a cacophony of naturesounds and sights.
Christopher Paul Curtis said-
“A bud is a flower-to-be. A flower in waiting. Waiting for just the right warmth and care to open up. It's a little fist of love waiting to unfold and be seen by the world. And that's you.”
I invite you to join me in this guided visualization as we open ourselves up like that of a bud.
Hello welcome to inviting Calm. I love connecting with nature. A walk in the woods helps to calm me and ground me. For me, nature restores me and soothes my soul. It helps me to make sense out of the world I live in. There is a deep connection. I am always in awe of the beauty. I am starting school vacation and am looking forward to immersing myself in nature and it’s miraculous beauty. I am grateful to be present.
Thick Nhat Hanh said-
“People usually consider walking on water or in thin air a miracle. But I think the real miracle is not to walk either on water or in thin air, but to walk on earth. Every day we are engaged in a miracle which we don't even recognize: a blue sky, white clouds, green leaves, the black, curious eyes of a child -- our own two eyes. All is a miracle.”
Please join me in this guided meditation visualizing the colors of nature.
Welcome to Inviting Calm. It’s early morning and my mind is calm as I start the day. However, what typically happens as the day goes on is my mind becomes a place of many. Many thoughts, many to do lists, and many view points. The inner critic weaves its presence throughout the day and amongst the “many”- the many thoughts. Adding to this storm of many. Imagine a shaker or calming bottle filled with fluid and colored sparkles. When you shake the container the sparkles float about as if in a storm. Sometimes gently floating around and other times bumping into each other in a flurry of movement. It depends on how much the vessel or container is shaken and the force behind the shaking.
I invite you to get into a comfortable position as we prepare to calm ourselves (our vessel) and quiet our minds through a guided meditation.
Welcome to Inviting Calm. Temperatures are plummeting where I live. Grateful when I see and feel the sun. Somehow it doesn’t feel as cold when the sun is brightening the day despite wind chill warnings. It reminds me of feeling warmth from within despite any external happenings.
Thich Nhat Hanh said-
“When you look at the sun during your walking meditation, the mindfulness of the body helps you to see that the sun is in you; without the sun there is no life at all and suddenly you get in touch with the sun in a different way.”
I invite you to get into a comfortable position and join me as we get ready to “let the sun in”.
A short guided meditation
Welcome to Invting Calm. As far back as I am able to remember, I have always loved clouds. As a child wishing I could be on a cloud floating around. Imagining what it would be like. Would it be soft and puffy? What sights could I see? As I Grew older, and still to this day, I love sitting or lying down watching clouds. Sometimes imagining what their shapes look like and creating a story. During this season of my life,I find myself mostly watching clouds and doing a visual meditation. Allowing the clouds to anchor me into the present and calming me. Opening myself up and lifting me beyond and away from my inner critic. Allowing me to be.
-Miranda Kerr said
“If you want to relax, watch the clouds pass by if you're laying on the grass, or sit in front of the creek; just doing nothing and having those still moments is what really rejuvenates the body."
Please join me as we explore clouds.
Hello. Welcome to “Inviting Calm”. I am learning how to be grateful for what my body is able to do and trying not to focus on what it is struggling or unable to do. I am in a month long walking challenge. I have been doing this challenge for over 6 years. Every January all my miles are walked outside regardless of the weather. There are two challenges combined. One is in memory of a fellow coworker who lost his battle to cancer. So, when I get “grumbly” about not walking as far as I used to, I try to flip the switch and silence the inner critic with loving kindness.
Thich Nhat Hanh said "To be beautiful means to be yourself. You don't need to be accepted by others. You need to accept yourself." I am working on “accepting myself” and treating myself with loving kindness as I practice being grateful for “all of me”.
I invite you to join me as we get ready to give thanks for our bodies through a guided meditation.
Hello. Welcome to Inviting Calm. I have been doing early morning walks before the sun rises. I love the quiet both external and internal. There is a calmness I feel that helps steady me for the day. While walking, I practice Metta meditations, mindful walking, and breathwork. Ram Dass said “The quieter you become, the more you can hear”.
I invite you to join me in this short guided meditation as we get quiet and get ready to “hear.”
Hello. Welcome to Inviting Calm. I am a work in progress when I think about this idea of connection and being more present. Like so many people, I have a busy mind and an active inner critic. Being connected and present may take work and practice . Acknowledging emotions and using experiences to help navigate the present while avoiding going down the rabbit hole and the voice of the inner critic taking over.
Moments of calm and being connected allowing presence of mind to be fully engaged and open.
Alan Watts reminds us that “The art of living is neither careless drifting on the one hand nor fearful clinging on the other. It consists in being sensitive to each moment, in regarding it as utterly new and unique, in having the mind open and wholly receptive.”
I invite you to join me in this short guided meditation. I have incorporated some breathwork with a modified version of the 5,4,3,2,1 grounding method. As an educator, many of my meditations are designed to be used in a variety of settings- including the classroom. This meditation is designed to be used by a variety of ages from elementary aged students- adult. Hopefully, giving another tool allowing people to self-regulate and connect.
As we begin the new year- 2023- , I am offering a three day metta meditation. Thich Nhat Hanh invited us to practice metta mediation during the first three days of the new year. I hope this offering helps us to enter the new year grounded, grateful, and hopeful.
The first day we practice a metta meditation for ourselves. Giving ourselves loving kindness and selfcare.
The second day we practice a metta meditation for another person or being that we care about.
The third day we practice a metta meditation for another person or institution that we struggle with or has harmed us. Or a global metta meditation.
All of the days are included in this one meditation podcast. Pause after each day, and be ready to begin the next day.
Hello. Welcome to Inviting Calm. As we enter into a new year -2023- I am reminded of renewal, growth, change and possibilities. Perhaps reflecting a bit on 2022. Noting the growths and transformations and being grateful for the journey. Trying not to get stuck in what has now become the past. But rather looking at it with a lens of compassion and takeaways. Being grateful for the present.
Moving ahead reminds me of the start of each day. Debasish Mridha reminds us that “Every morning, the rising sun invites and inspires us to begin again.”-
I invite you to join me in this guided meditation of gratitude and renewal. Please allow yourself to get into a comfortable position. Lying down or seated. Whatever is your practice. Eyes may be open or soft gaze.
Hello. Welcome to Inviting Calm. I have been really enjoying Shavasna as part of my yoga practice. So, I thought that for this week’s podcast I would invite you to join me in a Shavasna practice.
Shavasna has been shown to help reduce fatigue, increase focus, boost energy levels, help with moods and open up compasssion for self and others.
Please get really comfortable as you prepare to lie down in the shavasana pose also called corpse pose. . You may want to have a towel or blanket under your head. I encourage you to use props to feel fully supported and aide with relaxing your body. You may decide to put a pillow, rolled up towel/ blanket or bolster under your knees. I also put a bolster for my back of my ankles to rest on. You may decide to use no props and have your legs resting on the earth beneath you or have your knees resting against each other with feet on the earth and legs bent. Whatever helps you to fully relax into this nurturing pose. Eyes may be open, soft gaze or you may decide to put something over your eyes. Arms may be down by your sides palms up or down or resting on belly and or chest. Again, this is your practice you decide. Feel free to adjust your pose as needed. You may even decide to cover up with a blanket or put a blanket on your stomach or chest. Again, this is your practice. Allow yourself to be as comfortable as possible.
Background music created with Epidemic Sound. Link found under bio LinkTree in Instagram @invitingcalm. or
https://share.epidemicsound.com/nup678
Hello. Welcome to Inviting Calm. This week has been a rollercoaster ride . Needing to ground myself and take a time out several times a day. Focusing on my breathing as stress levels increased and riding the waves to calmness. Weaving in breathing practices throughout the day allowing me short meditation practices.
I often hear people stay “ I have tried to meditate but do it wrong”. Or my mind is too busy. I used to think that too. As I furthered and further my studies and practice I realize that for me it’s about accepting and not judging. Leaning into my breath which serves as an anchor and brings me into the presence.
Papaji said,
"The ocean doesn't complain about the dance of ten million waves; so don't be concerned with the rise and fall of thoughts."
I invite you to get into a comfortable position and join me in this short guided meditation using our breath to anchor and “invite calm” into our life.
Hello welcome to Inviting Calm. The holiday season is upon us. For some it may bring joyful positive feelings and for others it may bring sadness and negative or mixed feelings. The holiday season may also bring an added layer of stress no matter what other feelings exist.
In a previous podcast, I spoke about mirror neurons.
Mirror neurons are a type of brain cell that respond the same wether we perform an action or wether we witness someone else perform the same action. Therefore, I try and add calmness while being centered and grounded. They key for me is self care through meditation, allowing myself to be present. I am not perfect- no one is. I remind myself to focus on my breath and take mindful moments throughout the day. Particularly when I am being bombarded with chaotic stressful energy and donot want want to mirror that.
I invite you to get into a comfortable position as we settle in for our meditation. You may br seated or lying down. Whatever feels comfortable in your body. Eyes may be open or soft gaze. This mindful practice of meditation is a chance to observe without reacting and spiraling. Taking time out from any possible stressors.
Hello. Welcome to inviting Calm with Anita. This week has me thinking about stress. It has been a particularly stressful week. Selfcare is crucial as well as understanding various ways to help alleviate stress. For me nature is my cure all. However, I am not always able to get outside in nature. Guided meditation has been a way for me to settle my mind and connect myself with the present. It helps to slow down the inner critic and allows me an opportunity to recharge.
Please join me in this guided meditation as we breathe and move through visualization releasing tension and stress allowing ourselves to be in a calming sanctuary of nurturing and selfcare. We have the power to tap into ourselves for soothing comfort and discovery.
Music provided through Epidemic Sound
https://share.epidemicsound.com/nup678
Hello. Welcome to “Inviting Calm” with Anita. I have been exploring gentle yoga and meditation practice in the morning before work. The days I do this practice, I feel calmer and more present. Please join me in this practice.
Before we begin, I invite you to get your yoga mat and a blanket or two. We will be starting in a seated position- easy seat. I like to sit on my folded yoga blanket to help align my spine. Remember this is your time and practice. I will be giving suggestions for poses. If they do not feel comfortable, do what feels good in your body. Listen to your body honoring it.
May I be safe
May I be peaceful
May I be healthy and strong
May I live with ease
Take a moment to thank yourself for showing up and honoring yourself. You matter. You are valued. You are enough.
Hello. Welcome to “Inviting Calm” with Anita. I have been thinking a lot about the idea of gratitude.Perhaps enhanced by the upcoming Thanksgiving holiday. According to the Oxford dictionary, “ gratitude is the quality of being thankful; readiness to show appreciation for and return kindness.”
On a personal level, I keep a gratitude journal and have been doing so for many many years. It helps me to reflect upon my day and the many things I have to be grateful for. I have been cultivating an “attitude of gratitude”. It is not always easy, but I remind myself to be present and appreciate the here and now and perhaps, look for the “hidden treasure” in a difficult situation. It is a practice. There are ups and downs but through practice it becomes woven into this tapestry of life.
Various research has shown that the cultivation of an “attitude of grated or “positive mindset may help to add happiness and a sense of fulfillment to one’s life. There is the field of positive psychology and the psychology of happiness. According to a Khoda 20016- “…happiness is related to life satisfaction, moments of pleasure, and appreciations of life.”
Please join me as we prepare for our meditation of gratitude.
Hello. Welcome to “Inviting Calm” with Anita. So many of us struggle with self-care. With all the varied demands of life - who has time? We must make the time not only because it is important for our own well-being but also for those around us. It is the idea that our body is a vessel-a container- if we keep depleting the container, it will run out. So, in order to give to others, we need to have it to give or we will be attempting to give from a depleted source- ourselves. The good news is that we can incorporate different self-care practices throughout our day that do not require a great deal of time and can be done anywhere. Breathwork and meditation can go anywhere! Fully transportable And no equipment needed- just ourselves and a willingness to practice.
Today we will be practicing belly breathing. This is also something that can be done with younger children. People of all ages may find this useful.
If the hand on your chest is moving but not your belly, you are breathing in a shallow way.
Begin by finding a quiet place to sit or lie down. If practicing for the first time, lying down may make it easier for you to understand what belly breathing actually feels like. Eyes may be closed or soft gaze.
Hello. Welcome to “Inviting Calm” with Anita. This week as I was doing meditation throughout the day, I was having lots of “inner chatter”. The wondering mind- often referred to as the “monkey mind”. The idea of being bombarded with thoughts, ideas, and worries- the unsettling of the mind. During a training that I took several years ago, one of my teachers said “it’s ok to have thoughts. Acknowledge and let go. Try not to carry on a conversation or judge. Wow! This was incredibly freeing for me. I thought I was incapable of meditating because I did not have a “blank mind”. As I furthered and further my studies I have come to realize that I meditate many times throughout the day as a way of connecting with self, calming self, and quite honestly- “taking a break” from the chaos that often surrounds me.
I use my breath to help anchor me this may or may not be effective for everyone. Some people find focusing on an image, or visualizing an item, place, or person is calming and centering. We will be using our breathe for today’s practice. As always, this is an invitation. Please remember that we are not trying to stop our thoughts but rather acknowledging them and letting go.
If a thought pops up, acknowledge it — label it thought and return to breath. If you find yourself distracted by a sound- label it sound then return to your breath.
Please join me as we use our breath to meditate while labeling thoughts/sounds.
Hello, welcome to Inviting Calm. This week has been a rollercoaster of emotions.Personal family issues as well as professional issues. At school, we had to do Alice Trainings. How to try and survive an intruder- keeping ourselves and students safe,. Statistics of ever growing numbers of mass shootings,powerful disturbing images and stories, and a feeling of helplessness. I found myself focusing on my breathing and practicing mindfulness to help regulate my emotions and center me.
As caretakers, educators, and community members, we need to take care of ourselves and model selfcare while teaching and living mindfulness. Being present in our own life so that we may be present for others.
I invite you to get into a comfortable position while we prepare for our meta meditation. Observing the natural rhythm of our breathing. Without judgement, noticing how we are feeling in our body as we prepare for our meditation. A loving kindness meditation sending loving kindness and positive energy to ourselves and others. The Loving-Kindness Meditation, is a practice to promote self-love, empathy, understanding, and kindness.
May I feel calm
May I feel safe
May I feel love
May I feel worthy.
Hello, welcome to “Inviting Calm” with Anita. This week I have been thinking about resilience - my own and that of my students. Many of my students appear to be struggling in this area. This has been on ongoing topic for many years in the field of education. However, it seems that coming out of the Pandemic myself and others are wondering,now more than ever, how do we help students become more resilient?
Mindfulness. The practice of mindfulness can help build resilience and also helps with being aware - being in the present moment may help with understanding thoughts and emotions without judgement - accepting thoughts and emotions the way they are. Mindfulness practice can rewire the brain.
Mindfulness Based Stress Reduction (MBSR) program is a technique that was developed by Dr. Jon Kabat-Zinn in 1979. Some of the practices this may include are practicing yoga, body scan meditations, mindfulness meditations, and breathwork.
I invite you to get into a comfortable position as we prepare for our mindfulness practice.
Hello. Welcome to “Inviting Calm” with Anita. This week I have been thinking about inspiration and struggling with inspiring some of my students. I reflected on my own inner state and what I am sending out into the world- especially what I am sending out to my students. It has been a week of mixed emotions. The inspirational highs of connecting with nature, watching a student connect with learning, and creating curriculum. I am grateful for these moments. There have also been the uninspired moments that left me feeling “empty”. The lows of not fully honoring myself with meaningful self-care ( neglecting my morning yoga and meditation practice, struggling to get out in nature) and the moments in the classroom when students are refusing to work, and are connecting with their phones( when phones should be away) and not being present. I am also grateful for these moments.
The highs and lows have helped me to reevaluate my own inspiration. After all, for many of us, life is comprised of highs and lows. Searching for inspiration during the lows that move us towards the highs. The ebb and flow of life.
According to the definition from Merriam-Webster, inspiration is
“1 : an inspiring agent or influence. 2a : the quality or state of being inspired. b : something that is inspired a scheme that was pure inspiration. 3 : the act of drawing in specifically : the drawing of air into the lungs.”
The 3rd definition resonates with me “ the act of drawing in specifically : the drawing of air into the lungs.” This is Prana. It comes back to breathing. Using our breath to anchor us, calm us, and add energy while being present and connected. Using our breathing has the power to not only calm us and center us, but also to energize us.
I now invite you to join me in. “Bellows Breath,” also known as “Bhastrika.” This is used in yoga to boost your “life force” and clear the mind.
Hello and welcome to “Inviting Calm” with Anita. This week I have been thinking a great deal about transformation. Here in New England the cooler temps and brilliancy of colors are showing the transformation of nature. I love the fall. The tapestry of colors, the skittering of animals as they prepare for the winter. Birds migrating, squirrels gathering food, and the sounds of insects as I walk in the woods. I enjoy the fall for so many reasons. I love “sweater weather’- cooler temps, the crispness of a fall morning, watching my dogs frolick, and as mentioned earlier- colors. The autumn pallet - rich hues of oranges, reds, and yellows. The sun’s rays has the power to transform these colors into a a glowing richness that is indescribable. It is magical.
For me, the change of seasons - no matter which one- helps me to think of change. Each season- wether it be the the physical seasons of the earth or the seasons of my life give way to goodbyes and hellos. The transformation of the physical and the spiritual or emotional. What are “the winds of change” bringing your way? Are you open to change ?
Join me as we meditate using our breath to anchor us through “the cycle of change”.
This week as I asked and opened myself up to receive inspiration, I have been inspired by trees. I love the beauty of trees and the symbolism. It is currently the start of fall in New England. The colors are starting to unfold. I just love the varied yellows, oranges, and reds. Waliking in the woods is a delight. Cool temps, breezes, brilliance of colors, and the sense of transformation. Mother nature in all her brilliance.
Paulo Coehlo said-
“In a forest of a hundred thousand trees, no two leaves are alike. And no two journeys along the same path are alike." I love this. Leaves are ever changing and unique as are we. Sometimes, are transformations present themselves with delight while other times it is through pain that we transform. “our journeys are unique to us”
I invite you to get into a comfortable position as we prepare for meditation. Eyes may be open or soft gaze.
Welcome to Inviting Calm.
We are going to focus on breath and movement.
Thich Nhat Hanh said,
“Breathe in deeply to bring your mind home to your body. “–
And
“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment, I know this is the only moment.” –
There are many breathing techniques and practices that have the ability to help a person focus and invite calm into the body allowing for presence - being present. During this meditation we will practice breathing in through our nose to the count of 5 deeper breath in as we pause and exhale through nose or mouth to the count of five pushing out though the pause.
Stress is something all of us experience. There is the idea of good stress and bad stress. Some examples of good stress may be traveling, starting a new job or career, or moving. These same things may also be considered bad stress. It’s how we react and perceive them. For example, let’s look at traveling. Maybe you’re traveling for vacation and are happy and excited. You are looking forward to the adventure. On the other hand, maybe you are traveling for an event that you are not looking forward to- maybe it’s a work event that you are not happy to be going to, or traveling for some other reason that you are not happy or excited about. Therefore, you are probably not looking forward to the adventure and the stress feels differently compared with traveling for enjoyment.
Most of us tend to avoid “sitting” in our stress. We don’t want to examine it. We may choose different paths or coping mechanisms to deal with it. Some choices may help or hinder.
However, “sitting” with our stress in a meditative manner may help to not only acknowledge the stress but also accept the varying facets it brings. Sebene Selassie says, “It’s an opportunity to adore oneself so completely that imperfections are part of the perfection of your being. No part left out. Until we contend with that, our practice is simply a battle with ourselves, a self-evaluation project dressed up as self-acceptance.”
Mirror neurons are neurons that fire when a person does an action or observes something being done. Mirror neurons also activated when hearing someone doing a recognized action. The neurons respond as if you are doing that action.
How does this translate into daily life? Imagine walking into a room, where others are smiling and laughing? Mirror neurons activate and the observer also may begin to feel “the energy” of the room- smiling .
Join me as we briefly explore the topic of Mirror Neurons followed by a short meditation.
I have been thinking a great deal lately about what it means to be me. This idea of honoring oneself. Mandy Hale said, “Just be yourself. Let people see the real, imperfect, flawed, quirky, weird, beautiful, magical person that you are.” Too often I find myself comparing myself to others —- asking am I “good enough”, and then noticing my flaws. Forgetting that I possess gifts and the magnificence of being me.
So, as Wayne Dyer said, “ The essential lesson I’ve learned is to just be yourself. Treasure the magnificent being that you are and recognize first and foremost you’re not here as a human being only. You’re a spiritual being having a human experience.”
Please join me in this meditation of celebration. “Just Be You”
With loving kindness,
Anita
Over the last several weeks, I have been thinking a great deal about the upcoming school year. One of my favorite quotes is “ Seek first to understand, then to be understood,”- by Stephen Covey. This guides me in my everyday life as well as in the classroom.
I also think that in order to be open to others and receiving we need to take care of ourselves and be mindfully listening to our body and mind. Parker Palmer said, “Self-care is never a selfish act- it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.”
So, I invite you to join me as we practice and meditate for self-care and care for others.
Join me as I sit on a rock overlooking the captivating and calming scenery provided through connecting with nature. I invite you to engage through my dialogue and imagery. Painting a picture and engaging your senses while “inviting Calm” into your life. Step into nature even if you need to do it from behind a desk or inside.
“Wilderness is not a luxury. But a necessity of the human spirit, and as valuable to our lives as water and good bread.” Edward Abbey. We are a part of nature -interconnected amongst the plants, wildlife, air, sun, moon, and earth. We are part of the life force.
Come with me as I invite you to-
”Empty yourself of everything. Let the mind become still. The ten thousand things rise and fall while the self watches their return. They grow and flourish and then return to the source. Returning to the source is stillness, which is the way of nature.” Lao Tzu
I am so grateful that I silenced the inner critic and got back on the trail. I had been dwelling on the past and what my body used to be able to do. Frustrated with some of my decline- forgetting to give thanks for what I am able to do.
Eckhart Tolle said-
“Most humans are never fully present in the now, because unconsciously they believe that the next moment must be more important than this one. But then you miss your whole life, which is never not now.” – I was tired of waiting for that next moment and decided to be in the now.
Reminded by what Thich Nhat Hanh h(pronounced Tick-Naught-Han) said
“We are very good at preparing to live, but not very good at living. We know how to sacrifice ten years for a diploma, and we are willing to work very hard to get a job, a car, a house, and so on. But we have difficulty remembering that we are alive in the present moment, the only moment there is for us to be alive.” –
Although our mind wanders and moves among past, present, and the future, our body exists in the present. When we are aware of our body and sensations, we are living in the present. This is one of the reasons why focusing on our breath helps to connect mind and body, bringing us into the present. It is also why I enjoy being our on the trail.
I offer this meditation as a gift of presence.
Working on a practice of mindfulness through meditation and focusing on being present helps us to be more connected and perhaps, leaving stresses behind- even if momentarily. When we focus on being more mindful, we are less apt to spiral away with our thoughts. The inner critic may be silenced or at least put on hold. So often our thoughts rob us of enjoying what is in front of us and fully connecting with living our life. Instead our thoughts may become our perceived reality.
When we develop our practice of mindfulness, we may start to focus on our breathing- allowing this practice to become part of our intuitive nature. For example, when caught up in an unpleasant emotion we may begin to intuitively focus on our breathing - being mindful of our inhales and exhales. This practice calms the nervous system and helps us to self-regulate- connecting us to the present- Mind/body/soul. We will open ourselves up to have presence of mind and clarity.
In our practice today we will work on being aware and connected to the present through sound.
I have always found such peace in nature. I feel a connectedness that goes deep within my soul. Nature helps me to make sense of the chaos and to quiet my mind. It restores my aching soul and body.
I recently learned that the monarch butterfly is now on the Endangered Species List. The monarch butterfly has always been a part of my summers. I feel such joy when watching it gracefully and gently land from flower to flower and the dance of its flight.
So, I offer this meditation as a way for us to collectively thank Mother Earth. This meditation is unscripted and comes from the heart. The words flowed from me without editing or rehearsal.
Thank you for joining me In this offering.
Welcome to “Inviting calm” with Anita. Today’s meditation is a body scan adapted from a Yoga Nidra style. We will be doing a scan of the upper body. I will invite you to use the color blue. Blue is associated with calmness and peace. If at any point you feel uncomfortable, you may stop. Remember - this is your practice.
Yoga Nidra (Pronounced Nih-drah, not Nee-drah) is also referred to as “yogic sleep”. This meditation is modified to invite calm but not designed to go into the deep ”yogic sleep” of a full Yoga Nidra practice. Caution should be taken when doing a full Yoga Nidra practice as it can bring up many emotions, sensations, and unconscious memories.
The purpose of this visualization meditation is to provide you with a scene that completely absorbs your attention and distracts you away from your busy mind. Hopefully, As you become absorbed in the scene you will deepen your state of relaxation and will notice changes in your body. It may lead to your muscles becoming less tense, your heart rate slowing, and your breathing may deepen. In this scene, I will invite you to imagine being in a beautiful meadow.
Michael Josephson said,
“The world has enough beautiful mountains and meadows, spectacular skies and serene lakes. It has enough lush forests, flowered fields, and sandy beaches. It has plenty of stars and the promise of a new sunrise and sunset every day. What the world needs more of is people to appreciate and enjoy it.”
I invite you to take some time out and visit the meadow with me.
Many indigenous cultures believe that we each have a specific animal that is connected to our soul, and that this animal can teach us important lessons about ourselves and the earth. https://www.spiritanimal.info/animal-meanings/
Hello. Welcome to “Inviting Calm” with Anita. Today I want us to explore our own special place. If you could go anywhere, where would it be?
Albert Einstein said,
“Logic will get you from A to B. Imagination will take you everywhere.”
Through this guided meditation, I invite you to let your “imagination take you on a trip”. Free your imagination and release your stress.
Welcome to “inviting Calm” with Anita. I am doing a series of “mini travel spots.” Today I invite you to visit the ocean and beach with me. As stated in previous meditations, visual meditation may help to calm the mind and has the ability to transport us to a favorite spot. It can be a place that we have visited or one that we create.
Although I will be guiding us at a beach setting during today’s meditation, please feel free to visualize another spot. If this meditation brings you to another place that’s ok. This is your practice.
Andy Puddicombe, Headspace co-founder said-
“We can’t always change what’s happening around us, but we can change what happens within us.”
And
“Meditation is not about having yet another new strategy of self-help plan, but rather providing a framework in which to see yourself more clearly.”
I invite you to visit the ocean with me as we try to calm our minds and perhaps as Puddicombe suggests- “ see yourself more clearly.”
Welcome to “inviting Calm” with Anita. Today I invite you to visit the forest with me. As stated in previous meditations, visual meditation may help to calm the mind and has the ability to transport us to a favorite spot. It can be a place that we have visited or one that we create.
Although I will be guiding us into the forest during today’s meditation, please feel free to visualize another spot. If this meditation brings you to another place that’s ok. This is your practice.
John Muir stated “Earth has no sorrow that earth can not heal.”
John Muir. Also said-
“And into the forest I go to lose my mind and find my soul”
I invite you to visit the forest with me as we connect with our soul through the sounds of the forest.
Background sounds provided through the use of @epidemicsounds. Link found in my linktree
https://linktr.ee/aducharme?utm_source=linktree_profile_share<sid=4980cbf4-c7ea-4ea3-832c-4bae64ce43ad
Welcome to “inviting Calm” with Anita. Today I invite you to visit the ocean with me. We are often so busy during our day that we forget to nurture ourselves. Visual meditation may help to calm the mind and has the ability to transport us to a favorite spot. It can be a place that we have visited or one that we create.
According to a study by doctors SY ATEZAZ SAEED,, KARLENE CUNNINGHAM,, AND RICHARD M. BLOCH, in 2019 published in the American Family Physician:May 15, 2019.
“Meditation, including visualization meditation, may be a successful way for some individuals to treat and cope with symptoms of depression, anxiety, and stress relief…, and help foster positive feelings “.
So, even if we are physically unable to get away, our mind has the ability to transport us.
Maya Angelou said-
“Each person deserves a day away in which no problems are confronted, no solutions searched for. Each of us needs to withdraw from the cares which will not withdraw from us.”
Let us take some time to “withdraw from the cares” and possible stresses of the day.
Hello and welcome to “Inviting Calm” with Anita. Lately, I have been thinking a great deal about transformation and change. Perhaps, because it’s the time of year where butterflies are around. I love watching butterflies and their beauty and grace. Maya Angelo says, “ We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
The journey of change and transformation is deeply personal.
Hello. Welcome to Inviting Calm with Anita. Today we are going to take time for a little self-care. Often many of us give to others, but when it comes time to give to ourselves- we struggle.
The world can be busy with many demands. However, if we do not take care of ourselves, at some point, we will not be fully present to care for others. By taking care of ourself, we are then able to be a better version of ourself. According to Dalai Lama, “In dealing with those who are undergoing great suffering, if you feel ‘burnout’ setting in, if you feel demoralized and exhausted, it is best, for the sake of everyone, to withdraw and restore yourself. The point is to have a long-term perspective.”
We need to show ourselves the same compassion we have for others.
Words matter. The way we communicate with each other has power. Words have the power to heal, to comfort, to teach but may also have the power to cause harm- intentional or unintentional. For years to come, our conversations with others will be remembered. They may be a soothing inviting memory or a memory that inflicts lasting pain. Therefore, mindful speaking is one of the areas that may have the greatest impact on our relationships.
When we begin to live a more mindful life, we also begin to pay attention to our lives and the ways in which we communicate with others. We work on being present and truly hearing what others are saying.
Often, when engaged in a conversation or listening to a lecture for work, school, or personal growth, our mind is filled with distractions and we are only catching bits and pieces of what is being said. Various studies suggest that we are “actively listening about 25% of the time. In other words, 75% of the time a person is speaking to us, we are distracted and thinking about other things. Have any of you ever had to ask someone to repeat themselves? How often have you said or thought, “I did not hear a word you said”?
Truly listening to others not only enriches our life, but it shows the other person that you care and they matter. It foster growth and nurturing in the relationship.
Today we are going to do some ecstatic breathwork concentrating on our heart opening. The chakra Anahata. ” (un-AA-huh-THuh)
In Sanskrit, “anahata” (un-AA-huh-THuh) means unhurt, unstruck and unbeaten. It is serves as the center of love for self as well as others, showing compassion, empathy and forgiveness. The ability to give and receive love. This chakra(Chuck”-ruh) is also associated with unconditional love, compassion, and joy. It is also associated with the color green.
WHERE IS IT LOCATED?
Move your hand around your sternum. Find the place where there's a slight indentation, it's above the Xiphoid process, which is is at the very bottom of your rib cage in the center). The space we’re concentrating is about 3 to 4 finger-widths above the Xiphoid process. The spot you are looking for has a slight indentation and is sensitive. As mentioned earlier, it feels sensitive and has a slight indentation to it. That's how you'll know you found it. From there, you are going to move your attention inward about a 3 finger width. This is where the region of the ‘cave of the Heart’, Anahata Chakra.
The breath that we will be doing is through an open mouth. You will be breathing in twice and exhaling. You can experiment with the depth or shallowness of your breath.
Before we get started you should be in a comfortable place to lie down ( you may or may want to use props such as bolsters under your legs or knees. Your head should be on the ground or a towel. You just do not want your head raised causing strain on your neck or back). You may want a shawl or blanket in case you get cold.
The visual breathing star is a tool that can help calm a person by breathing as you trace the star following the breathe in/hold/breathe out directions. This can be done with an actual print out or visualizing a start and tracing it mentally or in the air. By the end of tracing the star, the person will have completed deep breathed- enough to calm the mind and relax.
This is also a great “brain break” to help transition to the next activity and refocus the mind.
This can be done with people of all ages. Young children and visual/tactile learners do well with the visual.
A short instructional video.
Breathing. Our life force. Pranayama. Breathing meditation practices can help to center us and calm the mind. Many of us are so busy. Our minds are constantly flooding us with thoughts and distractions. Sometimes these thoughts take over and add anxiety and disconnect. We are not fully present.
This exercise is one that helps calm the body by focusing our mind on our breath. It becomes our center. This breathing practice can be done anywhere as a tool to help calm and center.
This practice calls for breathing in to the count of 3, remaining in the pause exhaling to the count of 3- remaining in the pause and repeating the cycle. I like to count to 3- but you may decide longer or shorter feels best in your body.
A mindfulness body scan is a wonderful practice to let go of thoughts and to bring awareness into our bodies and back into the present moment.
When we bring awareness into the present moment it can help us to release from the constant stream of thinking, allowing the body and mind to enter into a relaxed state.
From this relaxed state the body can heal and nourish itself as it enters into a state of rest and digest.
Often we will gain clarity, solve a problem, have a great idea or have an insight through a body scan practice as our brain enters a calm and peaceful state.
The body scan is wonderful because as the mind scans through the body it is anchored in the present moment, and it is not focused on thinking.
I hope this short meditation will help you to take time out and honor yourself. Show yourself some loving kindness and compassion. Often, we are able to show loving kindness to others but find difficulty doing the same for ourselves. When we practice treating ourselves with loving kindness, it flows from us to the world. I hope you enjoy this mediation. Thank you.
This mini meditation is designed to help us to treat ourselves with loving kindness. So often our critical selves are quick to point out and judge us. We need to see ourselves through a lens of compassion and kindness. When we begin treating ourselves with compassion, it can turn our judging critical thoughts into a loving voice of positivity. In turn, we are able to see the world through this lens. This mediation practice is meant to serve as a tool that you are able to use throughout the day- turning the judging critical mind into one of gratitude and compassion for our being.
This meditation is designed to help refocus, be present and ”invite calm. It uses all our senses as a way to focus on our environment and self while quieting our anxious or distracted mind. I have also designed a graphic organizer that me be helpful if you work with school aged students or someone with impaired cognitive functions. The graphic organizer may be found on my Instagram @invitingcalm
This is a mini meditation to help us feel gratitude. Hopefully, help us to carry the feeling forward into our daily life and beyond.