Hello Friends, and welcome back.  For many, Easter is a spiritual holiday of hope and grace, as well as a time for spending time with family and hunting colorful eggs. For this week’s meditation we begin a serene Easter’s day by joining family to watch the sun rise. We may even meet a new friend in the process! Thank you so much for joining me. Have a wonderful week and I’ll see you soon for Part 2 of our peaceful Easter Day. 3 Support the show Buy Us a Coffee:...

Hello Friends, and welcome back.  This week, we will be practicing “belly breathing”, a meditative breath technique that can help reduce stress and anxiety as well as enhance focus. Don’t think too hard about whether you’re doing this exercise the “right” way. Your only job is to focus on your breath. That’s it!  Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation. 3 Support the show Buy Us a Coffee:...

Hello Friends, and welcome back.  Today, we will embark on a relaxing journey into the heart of a tranquil rock garden. We have no schedule and no place to be, so just sit back, relax, and enjoy this peaceful moment of solitude. Thank you so much for joining me. Have a wonderful week and I’ll see you next week for a new meditation. 3 Ambience: birds, water.  Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1 Instagram: https://www.instagram.com/rrwithri/ Facebook:...

Hello Friends, and welcome back. This week, we’re going back to the basics and reconnecting with our breath. The breath is a powerful tool that we can harness to relieve stress and keep our anxiety in check. Remember that you can use this practice anytime you  feel overwhelmed or need to calm your nerves. Thank you for joining me. Have a wonderful, peaceful week and I’ll see you next week for a new meditation. 3 Support the showBuy Us a Coffee:...

Hello Friends, and welcome back. Congratulations, you’ve made it to the final part of our “Kicking Bad Habits” series! In today’s meditation we will reinforce the principles that we have been honing over the past several weeks. Kicking bad habits for good is a long-terms process, and you will have a bit more work to do after we’ve concluded. But please drop us a line on social media keeping us informed of your progress and just know that we’re here and we’re rooting for you! Thank you so...

Hello Friends, and welcome back.  Congrats on making it to week 5 of our series on breaking bad habits. For this week’s meditation, we will begin the practice of “aversion therapy” to help us distance ourselves from our undesirable habits. You've come a long way—be proud of yourself and stay the course!  Thank you so much for joining me and I’ll see you back here next Monday. Have a wonderful week! 3 Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1 Instagram:...

Hello Friends, and welcome back.  Congratulations on making it to week 4 of our Changing Bad Habits Meditation series. Today, we will use the power of visualization to overcome the temptations of the habit we wish to eliminate. You can do this exercise anytime, anywhere. So feel free to try it on your own or listen back through this meditation as many times as you need. Thank you so much for joining me. Have a wonderful, peace-filled week and I’ll see you back here next week for a new...

Hello Friends, and welcome back.  For this week’s meditation, we continue our journey of breaking bad habits.  Today, we will use breathing and mindfulness to observe how we feel when engaging in our undesirable habit. Doing so can bring clarity and help us understand why we engage in the habit in the first place. This is a necessary first step in kicking that habit for good!  Thank you so much for joining me. Have a wonderful week and I’ll see you back here next week for a new meditation....

Hello Friends, and welcome back. This week we continue our journey of self-improvement by mindfully observing our habits, and only that. We are not judging or blaming ourselves, but simply observing our habits and the emotions and other external factors that surround them. So sit back, get comfortable, and let's get more in tune with ourselves through meditation.  Thank you for joining me. Have a wonderful week and we'll see you back here next week for Part 3! Support the showBuy Us a...

Hello Friends, and welcome back. Many of us have made resolutions for the new year, but change is not always an easy process. So, we’re starting this year off by kicking a bad habit. Over the next few weeks, we will be focusing on an undesirable habit that we wish to eliminate and harnessing the power of mindfulness to get rid of that habit for good! Sit back, get comfortable and get ready to begin the journey to a better you! The framework for this meditation practice comes from Loka...

Hello Friends, and welcome back. I hope you’re having a wonderful start to the new year. In this week’s meditation, we will be mindfully focusing on winter. Winter is often a time for reflection and solitude, and there is much peace to be found in its stillness. So sit back, get comfortable, and let’s get the most out of this winter season. Thank you for joining me, and I wish you a week filled with peace.  I’ll see you back here next week for a new meditation. 3 Support the showBuy Us a...

Hello Friends, and welcome back. New Year’s Eve is a time both to reflect on the past year and to make resolutions for the next.  It is a time for mindfulness and creating positive intentions for the year ahead. For this week’s meditation, we will embrace a moment of tranquility, setting the tone for a peaceful and purposeful start to the new year and a proper sendoff to the last! As always, thank you for joining me. Have a wonderful rest of your year, you deserve it. We will be taking a...

Hello Friends, and welcome back. The Christmas season is upon us, and what better way to celebrate than embarking on a soothing holiday train ride where we share some magical moments with the most unexpected of jolly hosts. Sit back, get comfortable, and prepare are to step on board the mystical Holiday Express! Ambience: Christmas music, train tracks, train station, train engine, sleigh bells.  Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1 Instagram:...

Hello Friends, and welcome back. The holidays are a time for family, relaxation and reflection. It’s a time for us to recharge and prepare for another year. Today, we will be traveling to a cozy Christmas cabin where we will embrace the winter season as a child, playing in the snow, enjoying our favorite movies and eating some delightful comfort foods. So sit back, get comfortable, and enjoy the festive cabin escape!  Ambience: winter wind, fireplace, Christmas music, classic...

Hello Friends, and welcome back. Music is an important part of capturing the spirit of the holiday season, so this week we will be enjoying a serene (and jolly) holiday music mindfulness meditation.  Sit back, get comfortable and get ready to unwind and embrace the festive spirit with some all-original holiday meditation music.  As always, thank you for joining me. Have a wonderful week and I’ll see you next week for new meditation!3 Support the showBuy Us a Coffee:...

Hello Friends, and welcome back.  This week, we will immerse ourselves in the tranquility of a cozy village library as the whispers of turning pages and soft embrace of book-lined walls guide us to a state of profound relaxation. This mindfulness experience will melt away stress, offering a literary sanctuary where the mind finds peace and the soul finds serenity. So sit back, get comfortable, and prepare to get lost in the pages of old by a crackling fireplace in the heart of the sleepy...

For this week's meditation, we will embark  on a transformative journey within as we delve into the essence of self-gratitude.  We will explore the power of thankfulness and cultivate a mindset of appreciation toward ourselves and those closest to us. Sit back, relax, and let’s practice embracing positivity in every breath.  As always, thank you for joining me. Have a wonderful week filled with gratitude and peace, and I’ll see you back here next Monday for a new meditation. 3 Music: "Under...

Hello Friends, and welcome back.  Here in the U.S., we're about to celebrate Thanksgiving, a holiday best spent with friends, family, and lots of food. It serves as an important annual reminder for us to practice gratitude. For the next few minutes, let's let go of all of our anxiety and stress, and focus on the things that bring us joy and that we are truly grateful for.  As always, thank you for joining me. I am grateful for each and every one of you and hope you continue to join us in...

Hello friends, and welcome back.  This week we will be stepping into the heart of a mystical forest alive with the teachings of a wise spirit. As rays of light filter through the ancient branches of the forest, immerse yourself in a world where time stands still, and the Spirit of the Mist gently guides you to embrace the profound significance of living in the present moment. Let the gentle whispers of nature become your guides in this transformative journey toward a mindful existence. As...

Hello Friends, and welcome back.  For this week's meditation we will be enjoying a relaxing rainy Saturday morning with nowhere to be and nothing we have to be doing. We will simply enjoy the sounds of the rain (and sleeping in, of course) alongside our furry best friend. Sit back, relax, and let the gentle pitter-patter of raindrops wash away stress and anxiety, leaving you refreshed and rejuvenated. Ambience: rain, thunder, birds, relaxing piano music. As always, thank you for joining...

Hello Friends, and welcome back.  Escape to the serene Tranquil Valley Farms in this soothing meditation designed to lull you into a peaceful slumber. Experience the calming sights and sounds of the countryside as we spend Halloween with friends, traversing a corn maze, enjoying some apple cider by the bonfire, and maybe even discovering a secret or two along the way. Perfect for those seeking a restful night’s sleep or a moment of tranquil meditation. Discover the power of the fall season...

Hello Friends, and welcome back. This week, we will be practicing the transformative technique of 4-7-8 breathing. Join us as we explore the calming rhythm of breath, guiding you on a journey towards inner peace and mindfulness. This meditation practice will help you to relax, reduce stress, and achieve a deeper sense of tranquility. It can even help reduce cravings!  Embrace the art of mindful breathing and experience the serenity it brings. As always, thank you so much for joining me....

Hello Friends, and welcome back.  For this week’s meditation, we will be embracing the serenity of nature by going on an overnight retreat to a natural springs spa. Immerse yourself in the healing power of the water as you soak in the steamy springs and meditate on your day. Sit back, relax, and enjoy your time at the springs!  As always, thank you for joining me. Have a wonderful, relaxing week and I’ll see you back here next Monday for a new meditation! 3 Ambience: leaves, wind, birds,...

Hello Friends, and welcome back.  No three things are more important to our mental and physical health than movement, mindfulness and gratitude. This week's guided meditation is a short exercise combining all three that you can use to start your day off on the right foot, or to give yourself a little pick-me-up during the day if and when you need it.  As always, thank you so much for joining me. Have a wonderful week filled with peace and gratitude and I'll see you back here next week for a...

Hello friends, and welcome back. For this week’s meditation, we will be finding serenity through stillness. In today’s chaotic, busy world, we often forget to slow down and take time to just be. There is beauty and tranquility in stillness, we just need to pay attention from time to time.  As always, thank you so much for joining me. Have a wonderful, peaceful week and I’ll see you next Monday for a new meditation. 3 Support the show