R&R with Ri | Guided Meditations for Anxiety, Stress and Sleep

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Hello Friends, and welcome back.

This short practice opens with five rounds of box breathing to steady the mind. Our breath affects far more than we realize every second of every day. Control your breath, and control your body and emotions. 

Music:

"Gloomy Reeds" by Adi Goldstein

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*For the best listening experience, headphones are highly recommended*

Hello Friends, and welcome back.

Tonight we find ourselves in a small cabin tucked high in the mountains on a windy winter night. Snow is falling soft and quiet outside your window while you rest wrapped up in the most comfortable bed you’ve ever known. We’ll let the day fade away and tell every worry to wait until morning. All we need to do is embrace the cool night air and  deep warmth of your blankets. This meditation is perfect for winding down at bedtime, calming a busy mind, or drifting off into a deep, restful sleep. When you’re ready, find a comfortable position, close your eyes, and get cozy!

Ambience:

Winter, wind, fireplace crackle

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Hello Friends, and welcome back.

Sugar in warm tea doesn’t need to be stirred. It resists for a second, but the warmth of the tea gently takes over and the sugar gives way gradually. This week’s meditation follows that image.  We don’t need to force tension away, it should be loosened grain by grain until it dissolves and something calmer settles in its place.

Music:

"Whispers" by Okaya

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Hello Friends, and welcome back.

Some things we keep holding long after we should. Often an old worry, a tightness in the chest, or a breath we never fully let out. This guided meditation is an invitation to release that hold and free ourselves.

Through a simple exhale-and-pause practice, we’ll move toward the small, quiet freedom that comes from letting go: the soft opening that is created when we stop holding our breath and release what doesn’t serve us.

If you’re feeling stuck, weighed down, or ready to release something that has been weighing on your mind, this meditation will help. You don’t need to do anything but get comfortable and breathe.

Find a comfortable place to sit or lie down, and let yourself be free, if only for a few moments.

Happy Independence Day to those of us in the States, and wishing a weekend of peace and freedom to our wonderful listeners abroad. Thank you so much for listening and we’ll see you back here on July 13th! <3

Music:

"Rotational Flow" by Adi Goldstein

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Hello Friends, and welcome back.

Every breath has a pause — at the top of the inhale, or at the bottom of the exhale. It’s small and easy to miss. But it’s there in every cycle. This pause is where stillness lives.

This 16-minute meditation focuses on that stillness. We overlook it every minute of every day, but today is a reminder to acknowledge and appreciate the calm that resides between actions.

For anyone who feels like their days are getting away from them, know that you don’t have to slow down time or find more hours in your day. You just need to find those quiet moments of peace that already exist.

Now sit back, relax, and hit play when you’re ready to find the space between. 

Music:

"Aurora" by Adi Goldstein

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Hello Friends, and welcome back. 

We’re at the halfway point of the year, and if it feels like it’s gotten away from you, you’re not the only one. This guided meditation offers another perspective of where you are on your journey.

We’ll stop on the road at the midpoint and take an honest look around at what the first half held, the hard parts and the good ones, and the things that haven’t resolved yet. We won’t be setting goals or finding things to fix. We’ll just observe.

You’ve made it through six months to get here. Take a moment to appreciate it.

Now find a comfortable place to sit or lie down, and stay as long as you need.

Music:

"Ocean Drifter" by Kyle Preston

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Hello Friends, and welcome back.

This week’s guided meditation is all about relaxation and stress relief, set on a quiet summer evening. We’ll walk through calm breathing and body awareness, then into a slow, sensory journey outdoors. 

Just sit back, relax, and enjoy golden evening light, neighborhood sounds, and fireflies rising in the grass. 
This meditation is perfect for sleep, anxiety relief, or simply unwinding after a long day. 

Remember that you never need a reason to rest. 

Ambience:

Lawn Mower, Birds, Children Playing, Crickets, Dogs

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Most of us think that quiet equals emptiness, that there is a lack of something. This couldn’t be further from the truth. Quiet allows us to embrace what’s already here, once we stop moving long enough to notice it.

In this guided meditation, we’ll lean into that stillness. Into honest, unhurried rest. 

This one is for the days when peace and presence are the things you need most.

R&R with Ri is a guided meditation podcast for rest and restoration. New episodes every Sunday night/Monday morning.

Music:

"Water Reflections" by Onyx Music

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Hello Friends, and welcome back.

Most of us move through each moment of the day without really being in them. In this week’s meditation we’re going to change that  — through one small, unhurried motion. You just need your hands, something warm (optional) and your full attention.

This is a practice you can take with you wherever you go. The beauty of presence is that you can practice it anytime, anywhere.

Music:

"Gloomy Reeds" by Adi Goldstein

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Hello Friends, and welcome back.

Sometimes you can’t quite name the tension you’re carrying. It lives in your jaw, your shoulders, or the shallow breath that feels unfinished. This 17-minute guided meditation is built around the long exhale — a simple, evidence-based breath practice that signals your nervous system to shift from stress into rest.

If you’ve been feeling especially tense lately, this one is for you.

Music:

"Textures (Instrumental Version) by Okaya

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