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

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Hello Friends, and welcome back.

Somewhere underneath the noise of your week, something has been quietly growing in you: The patience you didn’t have a year ago, the honesty that forces itself through your lips, or the version of yourself that’s been forming without you even knowing.

For the next 20 minutes, we’ll walk through a gentle practice of noticing what’s alive within us without forcing or feeling the need to fix anything. We often so focused on what’s missing that we fail to notice what’s already there within us.

Music:

"Rotational Flow" by Adi Goldstein

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Most of us spend our days somewhere other than where we actually are. This week’s guided meditation seeks to change that. We’ll learn to appreciate the ordinary, beautiful moment we’re in right now.

This is a meditation for anxiety and presence. It won’t doesn’t ask you to go anywhere or become anything. Just to notice what’s already here. The way the light falls. The silence between sounds. The feeling of your own breath.

If you feel like you’ve been running on autopilot or can’t seem to quiet your mind, this one is for you. 

Music:

"My Secret Place" by Yair Cohen

Want Ri to record a special meditation made just for you? Check out wellnesswithri.com to see our personalized meditation offerings! They’re also a great gift for loved ones who need some encouraging words or a few moments of peace.

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 Hello Friends, and welcome back.

There is a place inside you that anxiety can’t reach. This guided meditation will help you find it.
In this episode, you’re invited to build your own inner sanctuary. This space is completely yours. You can return to it anytime the world starts to feel too heavy.
This guided meditation walks you through a full sensory visualization so that over time, simply closing your eyes is enough to find your way back. One of the most powerful tools for anxiety relief is already inside you, you just need to find it.

Be sure to drop by every Monday for a new guided meditation. If you enjoyed this week’s episode, please leave us a like and be sure to follow us on your favorite podcast platform! 

Want Ri to record a special meditation made just for you? Check out wellnesswithri.com to see our personalized meditation offerings!

Music:

"The Pull of the Deep" by Kyle Preston

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For this week’s guided meditation we find ourselves lying on flat stones by the river, warmed by a full afternoon of sun.
Let the warmth rise on its own. Through the backs of your legs, into your hips and low back, up through your shoulders and the base of your skull. Allow your body to let go and the mind will follow.
This meditation is for the anxious days. Those days you can’t quite seem relax no matter how much you want to.

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Hello Friends, and welcome back.

Support the show

Buy Us a Coffee: https://www.buymeacoffee.com/rrwithri1
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Podcast Home: https://rrwithri.buzzsprout.com

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Hello Friends, and welcome back.

This week you’ll find yourself in the window seat of a slow train cutting through spring countryside at dawn. Nothing to do, nowhere to be. Just the hum of the rails and green fields stretching out as far as the eye can see. This guided meditation lets someone else do the driving for a while.

So just sit back, relax, and enjoy the ride! 

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This week's guided meditation takes us on a gentle hot air balloon ride at sunrise where we'll rise above a serene meadow and drift over springtime countryside in search a quieter mind and a wider view of the world and our place in it. This meditation is for anyone who needs to step back, breathe, and see things differently. 

All you have to do right now is sit back, relax, and enjoy the journey.

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This week’s guided meditation is an invitation to soften, starting with something we rarely think to notice: our eyes.

Even behind closed lids there’s a subtle effort happening, like a slight strain or searching. This practice will help us release that tension and tap into something researchers call panoramic awareness, a shift in the gaze that tells our nervous system it’s safe to settle down.

It’s a great practice for the spring season. The light this time of year doesn’t pick one thing to focus on, it just opens, diffuses, and lands everywhere at once. This guided meditation invites you to do the same.

In less than 20 minutes, you’ll find spaciousness where there was tension, softness where there was effort, and a little more ease to carry with you.

Just press play and let your eyes rest. Everything else will follow.

Music:

"Rotational Flow" by Adi Goldstein

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If you're carrying something heavy right now, like a breakup, a loss, loneliness, disappointment, or an old wound that won't quite close — this meditation is for you. We won't try to fix your pain or rush past it. Instead, we'll breathe into what hurts, soften it, and make room for healing without force. The goal of this practice isn't positive thinking or pretending that everything is fine. It's giving yourself permission to not be okay, and finding out that you're still whole underneath the hurt.  It doesn't matter if your pain is brand new or something you've been dragging around for years. Starting the healing process is what matters, and there is no better time than this very moment.

Music:

"How Could the World Contain You" by The Soundkeeper

"Morning Mist" by We Dream of Eden

"Empyrean" by Dear Gravity

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This week's guided meditation is for the part of you that's been running on empty and saying that everything is fine. We've been taught that rest is something you earn — that you have to burn out completely before you're allowed to stop, but that was never true. In this guided meditation for anxiety, burnout, and stress relief, we'll walk you through your emotions, help you notice where you've been holding tension, and give you permission to let go. Right now, you don't have to perform or produce, you just have to breathe. If you've been grinding through your days and wondering why you're still so tired, this is the meditation you didn't know you needed. 

Breaks don't need to be earned. Rest is an essential part of productivity and progress.

Music:

"Continuum III" by E J R M

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