Tune into this 18-minute relaxing body scan guiding you into a state of peace, ease and calm of the body and mind. We hold so much stress and tension in our physical body. Practice exploring ways to increase presence, decrease reactivity and strengthen awareness in your day-to-day.

Many thanks to Calm for the inspiration on this journey.

This 15-minute guided meditation will explore how to work with difficult emotions when they arise

We all experience big, difficult feelings, from common emotions like uncertainty, anger, despair, and regret to difficult experiences like the woes of comparison, stress, burnout, and perfectionism. When we learn to recognize our emotions and allow the experience to be there just as it is, without trying to fix or avoid anything we begin a transformational journey.

This episode was inspired by Calm and Sharon Salzberg. My gratitude to the many great teachers! 

Forgiveness is a decision to let go of the burden and the suffering we hold onto. This 10- minute guided practice on self forgiveness reminds us that we can let go of past narratives that bind us in shackles and find freedom through self-acceptance, self-love and compassion. 

This 10- minute meditation is about working with our self-criticizing patterns of thinking. As we look to bring awareness to our inner voices and patterns, we are not trying to stop them, instead we observe with curiosity what's going on in our mind and body. Remembering that we are not our thoughts.

By practicing mindfulness of thought we can begin to watch the storms of fear, anxiety and other emotions and give them the space they need to transform and diminish in intensity.

This 5-minute guided breathing technique is one of the most powerful ally we have in restoring calm, decreasing stress and reducing anxiety- right within us.

Tension is a natural part of life. We can learn to pause and take a few deep conscious breaths whenever we get overwhelmed or feel a bit frazzled. 

Remember, your breath is always there- a tool you can use to help reset and calm down.

Cultivating loving-kindness gives rise to pure appreciation, friendliness, love and the felt-sense of belonging. We have this negativity bias that leaves us feeling desperate, aversive and particularly hard on ourselves. Give yourself a break with this 10-minutes guided loving-kindness meditation.

Given our mind's natural negativity bias- an inclination to notice negative information, it is easy to focus on what is going wrong.

This 10-minute gratitude practice provides a space to explore the tools and techniques to cultivate and express feelings of gratitude. The more we pay attention to the things that enrich our lives, the more we become aware that life is a miracle.

A 13-minute, guided meditation exploring the power of the breath. Take an ocean journey and flow with your breath like waves in the sea.

The breath is more than just breathing in oxygen. When we pay attention to the sensations of the body breathing in and out, it allows us to receive feedback from our physical and emotional states. It acts as a two-way street and supports the healing of the body on a deeper emotional state.

The breath is always with us, we can come back to it over and over. 

This episode was inspired by two of my great teachers, Dawn Mauricio and Meg Krejci.