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Rhythmic Breathing Meditation – 10 Minutes

Rhythmic Breathing Meditation – 10 Minutes

by John | Oct 6, 2019 | Beginners, 10 Minute, Increase Focus, Reduce Anxiety, Enhance Mood, Letting Go, Guided Meditations, All Meditations

Rhythmic Breathing Meditation – 10 Minutes The following is a Meditation that teaches you how to control your breathing and keep the breath rhythm steady and consistent.  Dr. Alan Watkins is a breathing expert.  He studies the breath and the various types of...
Resilience Meditation – 15 Minutes

Resilience Meditation – 15 Minutes

by John | Aug 31, 2018 | 15 Minute, Build Trust, Reduce Anxiety, Enhance Mood, Letting Go, Guided Meditations, All Meditations

Resilience Meditation – 15 Minutes This is a meditation that teaches us present moment focus and the skills needed to re-frame our stories to allow us to bounce back from change or challenge.  Trust and acceptance are the key skills we are learning here.  When...
Compassion Breathing Meditation – 15 Minutes

Compassion Breathing Meditation – 15 Minutes

by John | Jul 14, 2018 | 15 Minute, Build Trust, Reduce Anxiety, Enhance Mood, Build Compassion, Letting Go, Guided Meditations, All Meditations

Compassion Breathing Meditation – 15 Minutes The following is a Meditation that teaches us self compassion.  The science is very clear that when we are more compassionate to ourselves we enter a growth mindset.  We believe that change is possible and we take...
Muscle Tension Relaxation Meditation – 15 Minutes

Muscle Tension Relaxation Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Increase Focus, Increase Awareness, Reduce Anxiety, Letting Go, Guided Meditations, All Meditations

Muscle Tension Relaxation Meditation – 15 Minutes Many times we go around our day with stress and this plays out in our bodies.  We hold this stress in our muscles and they tense up.  Scanning our body for tension and then consciously releasing this tension...
Releasing Perfectionism – 15 Minutes

Releasing Perfectionism – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Reduce Anxiety, Enhance Mood, Build Compassion, Letting Go, Guided Meditations, All Meditations

Releasing Perfectionism – 15 Minutes This mantra meditation is designed to help us release the negative judgments we have about ourselves.  Many times we see ourselves as not good enough because we have an extremely high standard we think we must live up to. ...
Loving Kindness #2 Meditation – 15 Minutes

Loving Kindness #2 Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Build Trust, Reduce Anxiety, Enhance Mood, Build Compassion, Letting Go, Guided Meditations, All Meditations

Loving Kindness #2 Meditation – 15 Minutes This is a meditation based on the traditional loving kindness meditation which allows us to open ourselves up and send good wishes to not only ourselves but others.   In this version we practice sending TRUST,...
Loving Kindness Meditation – 15 Minutes

Loving Kindness Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Build Trust, Reduce Anxiety, Enhance Mood, Build Compassion, Letting Go, Guided Meditations, All Meditations

Loving Kindness Meditation – 15 Minutes This is a traditional meditation allows us to open ourselves up and send good wishes to ourselves first and then to others.  We practice this meditation because many times we may not treat ourselves as wholesomely as we...
Gratitude Meditation – 15 Minutes

Gratitude Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Reduce Anxiety, Enhance Mood, Guided Meditations, All Meditations

Gratitude Meditation – 15 Minutes Being Grateful is a great way to look at your life in a positive manner.  Everyone has many things to be grateful for.  When you find yourself feeling down you are focusing on the negative.  You are generating active negative...
Noting Meditation – 15 Minutes

Noting Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Increase Focus, Increase Awareness, Reduce Anxiety, Letting Go, Guided Meditations, All Meditations

Noting Meditation – 15 Minutes Noting is an exercise where by we observe what is happening in the present moment and “note” or label what we are noticing.  This is very useful because many times we get caught up in our body or emotions or thinking and we...
Open And Allowing Meditation – 15 Minutes

Open And Allowing Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Increase Awareness, Build Trust, Reduce Anxiety, Enhance Mood, Letting Go, Guided Meditations, All Meditations

Open And Allowing Meditation – 15 Minutes Open and allowing is a stance that we practice in a meditation exercise that teaches us to accept what is happening and letting it be.  Many times we fear what is happening around us and within us.  This fear can be...
Embrace A Positive Experience Meditation – 15 Minutes

Embrace A Positive Experience Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Reduce Anxiety, Enhance Mood, Guided Meditations, All Meditations

Embrace A Positive Experience Meditation – 15 Minutes Our minds naturally gravitate to what is negative around us.  In our distant past, we had to be aware of the dangers around us in order to stay out of trouble and survive.  These days we do not have to be so...
Releasing Negative Beliefs Meditation – 15 Minutes

Releasing Negative Beliefs Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Reduce Anxiety, Enhance Mood, Letting Go, Guided Meditations, All Meditations

Releasing Negative Beliefs Meditation – 15 Minutes Negative stories up show up often.  Being aware of them as they come up allows us to observe them and release them.  This meditation helps practice this skill. This meditation is a visualization meditation that...
Self-Compassion Meditation – 15 Minutes

Self-Compassion Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Build Trust, Reduce Anxiety, Enhance Mood, Build Compassion, Guided Meditations, All Meditations

Self-Compassion Meditation – 15 Minutes Self-compassion allows us to see our experiences, ourselves and others with greater kindness and curiosity.  We see our challenging experiences in the light of a “common humanity”.   We recognize what is going...
Thoughts/Images Meditation – 15 Minutes

Thoughts/Images Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Increase Awareness, Reduce Anxiety, Enhance Mood, Letting Go, Guided Meditations, All Meditations

Thoughts/Images Meditation – 15 Minutes Thoughts, images and inner dialogue constantly occur in our minds.  We cannot prevent them from popping up but we can practice viewing them just as they are. When we see our mind’s activity as passing we are better...
Body Scan Meditation – 15 Minutes

Body Scan Meditation – 15 Minutes

by John | Feb 1, 2018 | 15 Minute, Increase Focus, Increase Awareness, Build Trust, Reduce Anxiety, Enhance Mood, Guided Meditations, All Meditations

Body Scan Meditation – 15 Minutes Our emotions play out in our bodies.  For this reason it’s valuable for us to feel the sensations that come and go.  This body awareness allows us to better understand our emotions early on.  Early detection of our...
Breath Meditation – 15 Minutes

Breath Meditation – 15 Minutes

by John | Jan 31, 2018 | 15 Minute, Increase Focus, Increase Awareness, Reduce Anxiety, Guided Meditations, All Meditations

Breath Meditation – 15 Minutes This is a traditional meditation that teaches us present moment focus.  We learn to focus on our breath and when our mind wanders off we gently guide it back to our breath.  Our minds will always wander and the joy in this...
Emotions Meditation – 15 Minutes

Emotions Meditation – 15 Minutes

by John | Jan 31, 2018 | 15 Minute, Increase Focus, Increase Awareness, Build Trust, Reduce Anxiety, Enhance Mood, Build Compassion, Letting Go, Guided Meditations, All Meditations

Emotions Meditation – 15 Minutes This emotions meditation teaches us present moment focus and awareness of our emotions.  Emotions are complex.  Many times we are not experiencing just one emotion.  We are usually experiencing a number of emotions at any given...
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