Guided Meditations with Samantha Case: Recent Episodes
Samantha Case
Weekly guided meditations to find stillness in all stages of life. Meditation is medicine. It's a doorway into relaxation, clarity, truth, insight, acceptance, and stillness. Whether you experience anxiety, a busy lifestyle, self-criticism, depression, anger, or any other common emotional states, these guided meditations are intended to bring relief.
Samantha Case is a yoga instructor, meditation teacher, and advocate for conscious living: a lifestyle that focuses on self-awareness, personal empowerment, and intentional choices to achieve authentic change both individually and collectively. Support this podcast: https://anchor.fm/bysamcase/support
So often we get caught in the go-go-go of the day, forgetting to pause and allow ourselves to steep in the moment. Sometimes we even absorb this forward momentum in our body posture, causing us to rush even when we don’t need to. In this meditation we practice literally relaxing our posture backwards and opening a space for ourselves to be with whatever is unfolding in the moment, including the environment around us.
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In this meditation we relax into the present moment and create space for things to just be as they are. We begin with a scan through the body, then move our awareness to be with the breath. We invite a sense of softness and spaciousness in the body and mind, especially around any sensations of tension.
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When we feel rigid, it’s often because we are trying to control some aspect of ourselves or our lives. This rigidity can separate us from others and from our own inner wisdom. It can keep us cut off from the fluidity of life. Sometimes all we need is to sit and allow space for this rigidity to feel safe enough to soften. In this meditation we use our time to create this container of space.
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Box breathing, or square breathing, is a simple breathing technique that can help slow your breathing and calm your nervous system. The practice is to inhale for a count of four, hold the breath for a count of four, exhale for a count of four, and then hold the breath again for a count of four. This practice might be supportive following a stressful situation or as a break in the middle of a busy day.
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A body scan meditation is a mindfulness practice that brings our awareness to sensations in the body. This can help us feel calm and grounded as we direct our attention little by little away from the monkey mind and into the physical body. Rather than visually imagining each body part in the mind, try to directly feel the sensations in the body by feeling it “from the inside out.” If you find it difficult to feel anything in certain areas of the body, that’s not a problem. Just notice that, continuing with the practice.
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RAIN is a mindfulness tool we can use to be with difficult emotions or challenging situations. The acronym stands for [R]ecognize, [A]llow, [I]nvestigate, and [N]urture. In this practice, we slow down how we are relating to our emotions, creating space to be with the emotion and hold it with compassion. This practice can be supportive in the moment of an emotional reaction, or if you want to skillfully return to and work through an emotional situation in the past.
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In this meditation we will begin by tuning into the sounds around us before turning the attention internally. We will then move through a brief body scan, inviting softness in from head to toe. We’ll finish by resting the attention with the breath, allowing the mind to focus and quiet.
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Yoga Nidra is a guided deep relaxation practice. It can help you to access the subconscious and a state of consciousness between being awake and sleeping. I will walk you through each part of the body in this practice. All you need to do is follow my voice and feel into each part of the body as I say it. This practice can be beneficial when you’re feeling particularly stressed or ungrounded, or when you are feeling tired and haven’t been sleeping well. To skip the intro, jump to 1:58 in the recording.
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This meditation is intended to help you relax and calm the mind before drifting into sleep. We sometimes struggle to sleep when the mind thinks it still needs to be “on”—processing things and seeking solutions. In this meditation we will move gently through the body to help us feel more grounded and invite the mind to turn off for the evening.
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This meditation is for anyone who’s brand new or fairly to new to meditation, or anyone who wants to cultivate that beginner’s mind. We will ease our way into our seated meditation before resting the awareness with the breath. Just a reminder: it is normal and okay for the mind to be busy and for you to have to come back to the breath over and over again. Even if your mind wanders for the majority of the practice, it’s still worth it.
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In a lovingkindness meditation, we bring our focus to the repetition of phrases of wellbeing for ourselves and others. This can offer a balm for loneliness, which we sometimes feel when we’ve forgotten our innate connection to the other beings around us. This meditation helps us to tap into that connection and expand a sense of love and connectedness within.
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We begin by scanning through the body to help us relax and feel grounded. We then spend time resting our awareness on the breath before exploring our ability to create space for whatever change we’re experiencing.
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In this fast-paced world, it can be challenging not to get swept up in the urge to charge forward. But oftentimes, it’s when we feel that urge that would actually benefit most from taking a gentle step back. In pausing and slowing down we can gain more clarity around where we are and what it is we truly seek. In this meditation we will practice slowing the breath as we trust the process and relax into it.
“One day I sat in the woods, which I found to be stunningly different than walking ‘through’ the woods. And in the sitting, the woods jumped to life with a spirited activity that I had scarcely ever seen or known to exist. And as I sat there turning this way and that in order to draw it all in, I thought that it was not the woods coming alive. Rather, it was me coming to a halt.” – Craig Lounsbrough
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This short meditation is created for anyone who is meditating for the first time or still considers themselves a beginner to meditation. When we first begin to exercise our mindfulness meditation, it’s very normal for the mind to feel busy with thoughts and for our attention to drift very frequently from the breath. Consider this your first time at the gym! It takes time and patience to strengthen our focus. Be kind and gentle with yourself through the process.
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It’s not uncommon for us to move through the day judging ourselves for the ways we feel we fall short. This practice brings those self-judgments into awareness so they can be released, and it invites us to return home to ourselves. This meditation can be especially supportive at the end of the day or before bed.
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Even a five minute meditation can help us relax, focus our attention, and ground our energy. This meditation is ideal to tune into at the middle of the day or between activities. These small breaks to breathe throughout the day can add a sense of spaciousness in the midst of all the various responsibilities we have in a day.
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In this meditation we will begin with a body scan to help ground our awareness. From there, we will expand our awareness to include the breath and then sounds. Our focus will be on allowing space for whatever rises to be just as it is, no right or wrong. This practice of expanded, open hearted awareness can help us root into the moment in a spacious and accepting way.
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Mindfulness meditation is the practice of bringing awareness to our experience without judging what we notice. It’s a common misconception that the mind “shouldn’t” wander while we’re meditating. This can be frustrating for many people, especially beginners, because it is the nature of the mind to have thoughts. Instead, the practice is to bring awareness to what’s going on inside us. In this meditation we’ll explore the first step of awareness: noticing when you’re not aware. Distraction is part of the process, and the practice of noticing when we’re distracted helps us strengthen our ability to be present.
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In meditation we tend to focus our attention on the breath to stabilize our thoughts when the mind begins to wander. But there are many things we can use instead of the breath to give us a place to focus, like bodily sensations and sounds. In this body scan meditation we will use the body as an anchor, helping us to become more familiar with the body and its changing sensations.
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Metta or lovingkindness meditation is a style of meditation where the focus is on opening the heart and generating feelings of kindness toward others and ourselves. “Metta” means positive energy and kindness toward others. In this style of meditation, you will be invited into a more loving and connected state of mind through the repetition of phrases. Practice Metta to strengthen your connection with others or to support yourself through moments of self-criticism and low self-worth.
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One of the most useful and grounding ways of attending to our body and mind is the practice of walking meditation. It can be practiced regularly, before or after sitting meditation or anytime on its own.
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Use this 5 minute guided meditation at any point in your day to help you relax, become present, and create some space. For everyone, including beginner and long-time meditators.
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Connect with your breath as your anchor in this 10 minute guided meditation.
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This short meditation is designed to help create space in your body and in your day as we welcome acceptance for whatever is rising.
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Body scan meditations can help us be present through the changing nature of life by anchoring us in the sensations of the body. Our direct experience of life can be accessed right here, right now, just by tapping into our senses.
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This five minute guided meditation offers an opportunity to take a break in your day to come back to the breath and the body. Sometimes all we need is literally five minutes to tune back in. Enjoy!
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In the day-to-day motions of life we can find ourselves with our heads down, causing us to get lost in all the details of our lives. In this state, we can lose perspective of the big picture and forget where we've come from and where we're heading. When we take time to zoom out and gain perspective, we're reminded that maybe things aren't as complicated as we think, maybe we're doing alright after all, and maybe we're right where we need to be.
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There is no right way to meditate, there's no way to mess it up, nor is there a way to become an expert at it. Meditation is simply the practice of showing up, connecting to the breath, and noticing whatever we're experiencing physically, emotionally, or mentally without judgment. It's normal for your mind to wander, even if it's every other second. Try to let go of any goals that you bring to your meditation practice and see if you can simply connect with your breath, over and over again.
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Busyness is a state of being that we are trained to operate within. Staying busy can be an addiction, and it can be so engrained that it's hard to know how to operate any other way. Taking 10 minutes within a busy day to pause, notice how busy feels in the body, and connect to the breath is one way to cut through what feels like an unending stream of to-dos. I hope you can let yourself unwind for a moment in this meditation.
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In this guided meditation we relax into the body and into the breath before opening up to life exactly as it is in this moment. Befriending life is as simple as releasing our resistance and resting in the present moment. Poem is by Danna Faulds.
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Body scan meditations are great for moving out of a busy mind into the body. By moving awareness through the body, you begin to fully inhabit your body and release tension. Body scan meditations can be supportive before bed to help with falling asleep, too.
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A quarter life crisis is a period typically in your 20's-mid 30s where life feels confusing AF, particularly because what you've been told you should want or who you should be conflicts with what you actually want. Or, maybe you don't know who you are or what you want at all and that can feel particularly confusing and scary. This is the nature of the quarter life crisis, and it's completely normal.
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I help women live a conscious, soul-centered life through meditation, yoga, mindfulness, self-awareness, and connection to nature.
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Enjoy this 13 minute guided meditation to help you relax and allow love in. Sometimes all we need is the validation, or the reminder, that we are truly loved by others, by this world, and especially by ourselves. I recorded this with the intention of helping you direct love toward yourself. XO
I help women live a conscious, soul-centered life through meditation, yoga, mindfulness, self-awareness, and connection to nature.
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Like seeds, we are born with the knowledge embedded within us to grow into the potential we contain within. We arrive on this earth with purpose, and it's our duty to understand this purpose and create a supportive internal and external environment for ourselves so that we can live it out.
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Sometimes it only takes a few minutes of focused breathing to cut through the winds of our lives and find stillness once again. Use this meditation for a quick break in your day, before eating meals to become more present, or to start or end the day. Enjoy this 5 minute guided meditation to return back to your breath, yourself, and this moment.
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I help women live a conscious, soul-centered life through meditation, yoga, mindfulness, self-awareness, and connection to nature.
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Sometimes our desire to “make the most of our lives” keeps us living on the surface of what life has to offer. We move from one thing to the next without truly experiencing the depth of what each thing actually has to offer.
What if a meaningful life has nothing to do with the width (the timeline) of your life but everything to do with the depth of it?
What would it look like to fall into the depth of your life?
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To skip the introduction that explains what Yoga Nidra is, skip ahead to 3:35.
Yoga Nidra is an ancient yogic practice. It's a form of guided meditation also referred to as “yogic sleep” and is intended to bring about total physical, mental, and emotional relaxation. Yoga Nidra takes you to a state of mind in between wakefulness and dreaming.
Yoga Nidra starts and ends with your own Sankalpa, or an intention that you set for yourself. Before we begin, create a sankalpa for yourself. This is a short statement that reflects a heartfelt desire to bring about positive change in your life. Make it feel true for you. What is it that you desire in the deepest part of you? Create a one sentence phrase with this desire that's state in the present moment. For example: I am at peace. The meditation will guide you at the right time to state your resolve to yourself.
Enjoy, and let yourself surrender.
I help women live a conscious, soul-centered life through meditation, yoga, mindfulness, self-awareness, and connection to nature. For more, subscribe: https://view.flodesk.com/pages/6033f2e7eeca3d7560dd45c3
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Achieving our goals, cultivating long-term change, and experiencing fulfillment in our lives comes down to three main things. The go hard & go fast hustle mentality of American society certain isn’t conducive to the process. So then how do we actually give life to the things we desire?
I help women live a conscious, soul-centered life through meditation, yoga, mindfulness, self-awareness, and connection to nature. For more, subscribe: https://view.flodesk.com/pages/6033f2e7eeca3d7560dd45c3
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This 13 minute guided meditation combines breath and body awareness to help you release stress and find a sense of calm. The point of meditation isn't to eliminate our thoughts or our anxiety, but to learn to bring a sense of awareness and presence to what we're feeling and thinking without judgment or attachment. This meditation is especially supportive when feeling anxiety, overwhelm, or tension in the body.
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I help women live a conscious, soul-centered life through meditation, yoga, mindfulness, self-awareness, and connection to nature. For more, subscribe: https://view.flodesk.com/pages/6033f2e7eeca3d7560dd45c3
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What does it mean to live in alignment with our true selves? What does that look like? I explore these questions and more by using my experiences on and off the mat to emphasize the consequences of rushing through the process of alignment as well as the expansion and full blossoming that occurs when we respect the wisdom of intentional, slow alignment.
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I help women live a conscious, soul-centered life through meditation, yoga, mindfulness, self-awareness, and connection to nature.
For more, subscribe: https://view.flodesk.com/pages/6033f2e7eeca3d7560dd45c3
WEBSITE: https://www.samanthacase.com
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This 20 minute guided meditation combines breath, body awareness, and visualization to help you experience a sense of grounding. The support of the earth can help us relax and feel restored whenever we're feeling anxious. This meditation is especially supportive during change, life transitions, uncertainty, and feelings of anxiety or overwhelm. To prepare, find a quiet area without distractions and find a comfortable position lying on the floor.
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I help women live a conscious, soul-centered life through meditation, yoga, mindfulness, self-awareness, and connection to nature. For more, subscribe: https://view.flodesk.com/pages/6033f2e7eeca3d7560dd45c3
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This 10 minute guided meditation will help you feel relaxed, grounded, and connected to the present moment without resistance to what it offers. Peace is found in presence and acceptance of this moment.
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