Anarinya

Accepting kindness, not only from others, but from yourself, is repeated quite often in guided meditation practice because it's one of the hardest things we do. I learned early on when studying mindfulness that our brains are more likely to focus on the negatives and ignore the positives. It is likely because we perceive the positives as areas that are working so we focus on the negatives, or things we feel still need our focused attention. In addition, we have a problem with treating ourselves well. I'm hoping this meditation will allow you to give yourself some grace, even if it's just for a little while.

Thanks for listening, 

The Eclectic Psychologist

All Original Audio - All Rights Reserved - Copyright Anarinya, 2023. 

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One of the primary goals of therapy is to discuss situations that have caused distress, think about what actions were taken, how to deal with the results, and improve for the next time. That is a very long sentence to say we work with coping skills. How did I cope here and am I satisfied with the results? What would I do different next time? 

This Guided Meditation is an exercise in identifying needs in a situation in a calming way so you have more mental clarity. At the end, I do ask you to write down what you identified so you can use this as a journaling meditation. 

Thanks for listening, 

Dr. Colleen

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Enjoy this guided meditation where we breath deeply, accept things so we can focus only on breathing, and then infuse our bodies with relaxation using your favorite color. This guided meditation can be used multiple times so you can easily recall it when you are in a situation and need to pull back to lower anxiety and stress. 

Thank you for listening, 

Dr. Colleen


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Standing meditation, also known as Zhan Zhuang, is a traditional Chinese practice that involves standing in various static postures for extended periods of time. It is commonly associated with the practice of Tai Chi and Qigong. Standing meditation can promote mental calmness and reduce stress. By concentrating on your posture and breath, you can clear your mind of distractions and achieve a state of mental relaxation.

Some practitioners report an increase in energy levels and vitality as a result of standing meditation. It is believed to help balance and enhance the flow of qi (life energy) in the body. It cultivates focus and concentration. The practice requires sustained attention, which can carry over into other aspects of your life, improving your ability to concentrate on tasks. Any task that forces you to focus increases focus, concentration, and your memory. 

 For those studying internal martial arts like Tai Chi, standing meditation is an essential component of developing the internal power, balance, and structure needed for effective martial techniques.

Thank you for listening, 

Dr. Colleen

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This week's guided meditation is an Expansive Compassion one. It takes us through focusing on each part of our bodies to see where we hold discomfort. Then, we send compassion to that part so we can feel what it's like. 

Expansive compassionate meditation is often associated with various traditional and modern mindfulness and meditation practices, including Metta (Loving-Kindness Meditation) and Tonglen (a Tibetan Buddhist practice). The goal is to cultivate a more compassionate and empathetic outlook on life, which can have positive effects on one's emotional well-being and relationships with others.

Thanks for listening, 

Dr. Colleen






This meditation has Buddhist themes. 

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There is something so calming about the beach and ocean sounds. Paired with a guided meditation it can help you on the toughest nights. 

This meditation can be used every night if you need help guided you through to relaxation. 

Thanks for listening, 

Dr. Colleen

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Grounding in your body meditation is a practice that involves bringing your awareness to your physical body and the sensations within it. Grounding in your body helps you become more aware of physical tension and stress, allowing you to release it. As you focus on your body's sensations, you can let go of mental distractions and find a sense of calm.  This meditation strengthens your awareness of the mind-body connection. By tuning into bodily sensations, you can better understand the impact of your thoughts and emotions on your physical well-being.

Engaging in grounding meditation before bedtime can help you relax and prepare your body for a restful night's sleep, potentially improving sleep quality. Ultimately, grounding in your body meditation promotes a sense of balance and harmony between your physical and mental aspects, contributing to overall well-being.

Thank you for listening, 

Dr. Colleen

All Rights Reserved. Anarinya 2023. 

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Sleep appreciation is crucial for maintaining overall health and well-being. It involves recognizing the value and importance of sleep in our lives.  Adequate sleep is vital for the body to repair and rejuvenate itself. During deep sleep, the immune system is strengthened, muscles and tissues are repaired, and various bodily functions are optimized. Chronic sleep deprivation can lead to a weakened immune system, making individuals more susceptible to illnesses.

Sleep plays a critical role in mental health. It helps regulate mood, reduce stress, and enhance cognitive functions like memory, problem-solving, and creativity. A lack of sleep is linked to mood disorders such as depression and anxiety. Quality sleep is essential for emotional stability. Sleep deprivation can lead to irritability, mood swings, and increased emotional sensitivity. A well-rested mind is better equipped to handle daily challenges and maintain emotional resilience.

Sleep is crucial for cognitive function. It consolidates memories, improves learning, and enhances decision-making abilities.  Adequate sleep is closely tied to productivity and efficiency. Sleep-deprived individuals often experience reduced focus, attention, and productivity, which can have negative implications for work and daily tasks. Recognizing the value of sleep can lead to better time management and improved productivity.

Thank you for listening, 

Dr. Colleen

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Letting go of resentment can have numerous physical, emotional, and psychological benefits. Holding onto resentment can be harmful to your overall well-being, and releasing it can lead to a more fulfilling and healthier life. 

Resentment often leads to negative thought patterns, including anger, frustration, and rumination. Letting go of resentment can help reduce these negative emotions, leading to improved mental health and a more positive outlook on life. 

Resentment can be a significant source of stress. When you release resentment, you can experience a significant reduction in stress levels, which can have a positive impact on your physical health.

Chronic resentment has been linked to various physical health problems, including high blood pressure, heart disease, and weakened immune system function. Letting go of resentment can contribute to better physical health and a reduced risk of these issues.

Letting go of resentment often involves developing emotional resilience. This can help you better cope with future challenges and setbacks.

Thank you for listening, 

Dr. Colleen

All Rights Reserved. Copyright Anarinya 2023. 

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The sight and sound of a roaring fire can create a relaxing and comforting ambiance. It can be a great way to unwind and enjoy a rainy evening indoors. Many people find the presence of a fire soothing and stress-relieving. Watching the flames dance can be a form of meditation and relaxation, along with the white noise effect of a windy storm. 

This hour long background sound can be used as a sound barrier in headphones when traveling or when you are journaling. 

This is the first Subscriber Only episode and the first ASMR episode. 

More to come!

Thanks for Listening, 

Dr. Colleen

Original Sound Composition. Copyright Anarinya 2023. 

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