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

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Hello Friends, and welcome back.

This week we’re going to slow down and turn our attention inward with a guided body sensation meditation. This is a somatic mindfulness practice designed to help you reconnect with your physical self, release tension, and find stillness in the present moment.

Body sensation meditation is a powerful tool for anxiety relief, stress reduction, and nervous system regulation. By gently bringing awareness to the sensations in your body without judgment, you can quiet a busy mind, ground yourself in the here and now, and cultivate a deeper sense of inner peace.

If this episode resonated with you, please subscribe, leave a review, and share it with someone who could use a moment of calm. We’d love to hear from you! 💜

Music:

"Eidolon" by Dear Gravity

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Want a personalized meditation for yourself or a loved one? Visit:

https://www.wellnesswithri.com/store/personalized-meditations

Hello Friends, and welcome back. 

Struggling with stress, a racing mind, or have trouble sleeping? This 16-minute guided 4-7-8 breathing meditation is designed to help you slow down, release tension, and reset your nervous system. 

The 4-7-8 breathing technique (inhale for 4, hold for 7, exhale for 8) is one of the most effective natural tools for calming anxiety, lowering your heart rate, and preparing your body and mind for deep, restful sleep. It’s perfect for winding down after a long day, managing stress at work, or when you just need a few quiet minutes for yourself.

🎧 Best experienced with headphones in a quiet, comfortable space.

New episodes every Monday. Subscribe so you never miss a session!

We also wish to extend a very special thank you to Heather for the heartfelt feedback. 

If you're interested in learning more about the CYC and its mission, visit: cycenter.org

Music:

"Snowfall" by Adi Goldstein

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Hello Friends, and welcome back.

Most of us spend our days in our heads — thinking, planning, and worrying. Authentic Movement is an invitation to come back  into the body and simply let it lead for awhile.

We’ll be practicing a gentle somatic meditation rooted in intuitive, free movement. Rather than following a set of instructions, just notice what your body wants to do and give it permission to do just that. It sounds simple, and in many ways it is, but the experience of being that present with yourself can be quietly profound.

This practice is particularly well-suited for beginners. You don’t need a meditation background or any prior experience. All you need is a little open space and a willingness to slow down.

Authentic Movement has long been used as a mindfulness and body awareness practice to ease stress, process anxiety, and reconnect with a sense of inner calm. 

If this episode resonated with you, please subscribe, share, and leave a review. It means more than you know!

Music:

"Peace" by Vence Ray

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Check out all of Ri's wellness offerings over at https://www.wellnesswithri.com/

Hello Friends, and welcome back.

What if you could ease up on the harsh things you say to yourself about your body? This body positivity meditation creates space for that shift.
We’ll work with the chatter in your mind, the parts that compare and criticize. You’ll reconnect with simple gratitude for what your body does, and practice treating yourself with kindness instead of just thinking that you should. It’s about self-love that feels real, not performed.

If body image has been weighing on you, or you just want some relief from being so hard on yourself, this meditation is for you. You don’t need to be experienced with meditation, you just need to be willing to sit with yourself for a few moments.
Sit back, relax, and let’s spend some time honoring the body that’s been with you all along.

Music:

"Some Were at Sea" by Rebirth

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Hello Friends, and welcome back.

It's almost Valentine's Day, a holiday that brings both joy and a fair bit of anxiety. Many of us feel the weight of the "romance" that Valentine's Day carries with it. We're going to change that.

When you feel pressured, give yourself permission to lighten up. This 40-minute guided meditation is all about reconnecting with joy and playfulness - the parts of you that know how to have fun, be silly, and find delight in simple things.

We'll start by releasing the weight of seriousness (because honestly, we all carry too much of it). Through gentle breathwork, playful movement, and visualization, we'll rediscover what it feels like to just... play. No pressure. No perfection. Just you, finding your way back to happiness.

Whether you're dealing with stress, anxiety, or just feeling stuck in the heaviness of adulting during the Valentine's Day season, this meditation offers a softer approach. It's for anyone who needs a reminder that it is joy and playfulness that define this time - not chocolates, roses or obligations.

Music:

"Sunmonth" by Flint

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Hello Friends, and welcome back.

Stuck in the middle of a big change? This meditation is for anyone navigating that uncomfortable space between what was, what is, and what’s next.

Life transitions are hard. Career changes, relationship shifts, moves, personal growth—whatever you’re going through, the middle  is usually the messiest part. Everything feels uncertain, and it’s tough to see the way forward when you’re right in the thick of it.

When we’re in the middle of significant change, it feels never-ending. But there is always an end—the in-between is temporary.  This meditation will remind you of what you already know deep down: you’ve got what it takes and this time will pass.

Music: 

"Peace" by Vence Ray

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Hello Friends, and welcome back.

Find your unshakeable center with this 25-minute guided journey. Using visualization techniques, we’ll connect with a sturdy lighthouse—grounded, steady, and capable of weathering any challenge that comes our way.

This meditation works well when you need to reconnect with your inner strength. Whether you’re dealing with workplace stress, feeling anxious about what’s ahead, or just need a midday reset, this practice helps you tap into the part of yourself that can remain calm and centered even when things feel chaotic.

The lighthouse stands firm through storms not because it fights them, but because it’s rooted in something solid. 

You don’t need any meditation experience for this practice. Just find a comfortable position, press play, and let the meditation guide you. 

This week, we extend a special thank you to TG for his kind listener feedback submission! We wish you many victories on the race track ;)  

Music:

"Textures" by Okaya 

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Hello Friends, and welcome back.

When the winter cold settles in, we need more than physical warmth—we need emotional comfort and inner resilience. This 25-minute guided meditation helps you cultivate a deep sense of inner warmth that radiates from within, providing emotional comfort during challenging times.

This meditation uses visualization to help you tap into your own source of warmth and strength. Whether you’re dealing with seasonal stress, feeling emotionally depleted, or simply need a moment of comfort during the cold months, this practice offers a practical tool for building emotional resilience.

Music:

"Meditation" by Vence Ray

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Hello Friends, and welcome back.

Feeling the pressure to match everyone else’s pace this new year?

This week we’ll be using visualization techniques and body awareness to ground us in our own experiences—because the only race that matters is the one we’re running with ourselves.

Perfect for:
∙Starting the year without comparison or pressure
∙Releasing “hustle culture” stress and unrealistic expectations
∙Finding your natural pace instead of forcing someone else’s timeline
∙Lunch breaks or morning resets when you need perspective
∙Anyone feeling behind or “not doing enough”

The only comparison worth making is comparing the you of today to the you of yesterday. Don’t let anyone else run your race.

Thank you so much for joining me. Have a wonderful week filled with peace and I look forward to a long and fruitful new year with you! <3

Music:

"Dear Gravity" by Good Morrow

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Hello Friends, and welcome back.

Connect deeply with your body and find instant calm through this guided heartbeat meditation that uses your natural heart rhythm as an anchor for presence and relaxation. Perfect for managing anxiety, racing thoughts, or disconnection from your body.

In this 10-minute meditation, you’ll tune into the rhythm of your heartbeat to cultivate body awareness, regulate your nervous system, and create a sense of safety and grounding. This practice combines gentle breathwork with somatic awareness to help you feel more centered and present in your body.

This meditation is perfect for:
∙Reducing anxiety and racing thoughts
∙Grounding yourself during stress or overwhelm
∙Reconnecting with your body after dissociation
∙Calming your nervous system naturally
∙Managing panic or heightened emotional states
∙Building body awareness and mindfulness

Music:

"Water Reflections" by Onyx Music

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