This visualization meditation evokes feelings of grounding and reminds us that we can handle all of what life brings. By embodying the qualities of a mountain, we bring forth our own capacity for stability, resilience, and equilibrium. Even in the midst of life’s change and uncertainty, we can remain rooted and centered in ourselves.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

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.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

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.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

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.

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.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

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.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

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.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

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.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

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.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

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.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com