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

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Hello Friends, and welcome back. 

As 2025 draws to a close, many of us are looking forward to what 2026 will bring. We all look forward to a new year, but we often to forget to reflect on the last. Reflection is essential for releasing what no longer serves you, acknowledging your growth, and creating space for what comes next.
For the next 20 minutes, we’ll gently review our year to help us recognize accomplishments, learn from challenges, and identify patterns without judgment. 

From R&R with Ri, we wish you a happy and peaceful end to 2025 and a hopeful, blessed beginning to 2026. Thank you so much for being here with us, and we look forward to seeing you next year! <3

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Hello Friends, and welcome back.

The holidays are already upon us once again. This week, we will gently reconnect with a cherished childhood Christmas memory to anchor ourselves in feelings of warmth, safety, and joy. This practice combines visualization techniques with mindful breathing to help us stay present and grounded during the holidays.

This meditation is especially helpful for:
∙Reducing holiday stress and anxiety
∙Finding calm during busy Christmas preparations
∙Reconnecting with joy and gratitude (as well as your inner child) 
∙Managing feelings of loneliness or seasonal depression
∙Creating peaceful moments during hectic holiday gatherings

From the team here at R&R with Ri, we sincerely wish you a very Merry Christmas and a happy holiday season. Eat lots of cookies, drink a gallon of hot chocolate, and enjoy this time to the fullest. We’ll see you next Monday for a new meditation bidding farewell to this year and welcoming the next.<3

Music:

"The First Noel" by Ian Post

"Away In a Manger" by Ian Post

"It Came Upon a Midnight Clear" by Ian Post

"Christmas Songs and Carols" by Victor Mixed Chorus

"Oh Come All Ye Faithful" by Jonas Kolberg

"Jingle Bells" by Jonas Kolberg

"Oh Christmas Tree" by Jonas Kolberg

"Silent Night" by Jonas Kolberg

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Hello Friends, and welcome back.

This week we relax and unwind by making our way to a cozy bakery where we will build our very own gingerbread house. Creative building can an effective (and fun!) exercise for fostering stress relief and mental calm- something we could all use a little more of at the holidays. 

As you visualize creating your house step-by-step, let your mind naturally shift from stress and anxiety to a place of focus and flow.

Ideal for:
•Quick stress relief during the holiday season
•Resetting your mind before or after work
•Calming anxiety and racing thoughts
•Practicing mindfulness through creative visualization

No preparation (or gingerbread) necessary- just find a comfortable position, press play, and let your imagination do the rest. 

Music:

"First Snow" by Beneath The Mountain

"Moon (Instrumental Version)" by Space Doves

"Winter Wonderland" by Hans Johnson

"Closure" by Beneath The Mountain

"First Snow" by Hans Johnson

"Candy Stars (Instrumental Version)" by Candy Stars

"O Come O Come Emmanuel" by Jon Gegelman

"The First Noel" by Milo Mwanza

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Hello Friends, and welcome back.

It’s Christmas time yet again. Feeling overwhelmed by holiday chaos? This week’s guided meditation helps you reconnect with what truly matters - being fully present with the people you love, not the presents you give. 

Perfect for:
•Deep evening relaxation after holiday gatherings
•Sunday afternoon reset during the busy season
•Processing family dynamics with compassion
•Finding gratitude beyond consumerism

Using progressive relaxation, breath awareness, and heart-centered visualization, you’ll release seasonal pressure and rediscover the simple joy of connection. This extended practice gives you space to truly let go of gift anxiety, family stress, and holiday overwhelm while reconnecting with the meaning of the season.

Whether you’re dealing with seasonal depression, social exhaustion, or just need deep restoration during the busiest time of year, this meditation brings you back to center—No matter which holiday you celebrate.

Take 40 minutes to remember: your presence is the greatest present.

Music:

"Snowfall" by Adi Goldstein

"Beholder" by Marshall Usinger

"Water Reflections" by Onyx Music

"Ember" by Michael FK

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Hello Friends, and welcome back.

Presence is powerful. 

It allows us to experience the fullness of life as it happens. It can reduce stress and anxiety and curb overthinking. It connects us to the world around us.

This week we will focus on cultivating a mentality of “right here, right now.” 

Use this meditation when you catch yourself overthinking, as a morning practice to set a mindful tone for your day, or anytime you need to reset from mental spinning to present moment clarity.

Music: 

"Snowfall" by Adi Goldstein

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Hello Friends, and welcome back.

This week we will meditate to cultivate deep gratitude and thankfulness through visualization. This meditation uses guided reflection and imagery to help you connect with appreciation for the people, experiences, and blessings in your life.

Benefits of This Gratitude Practice:

• Cultivate deeper thankfulness and appreciation
• Reduce stress through positive reflection
• Shift perspective from lack to abundance
• Enhanced emotional wellbeing and contentment
• Create meaningful connection with what matters most
• Develop a sustainable gratitude practice

This practice is perfect for anyone looking to build a gratitude practice, those preparing for Thanksgiving gatherings with a centered heart, people wanting to reduce holiday stress, or anyone looking to shift from anxiety to appreciation through guided meditation. 

Have a very Happy Thanksgiving, be well, and eat lots of turkey and cranberries!

Music:

"Altitude" by Beneath The Mountain

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Hello Friends, and welcome back.

This week we’ll be focusing on releasing  the stress of the day to drift into a peaceful sleep. Using focused breathing techniques and calming ambient music, we’ll let go of daily tension and transition into deep, restorative rest.

Use this sleep meditation as the final step in your nighttime routine. Let the combination of your breath and the music guide you from the mayhem of your day into the tranquility of restful sleep.

Thank you so much for joining us. Have a wonderful week filled with peace and we’ll see you next Monday for a new meditation. <3

P.S. Thank you so much, Quila for your kind words! Being a mom (to twins no less!) isn’t an easy job and we’re honored to help bring a little bit of calm to the chaos! 

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Hello Friends, and welcome back.

Start your day centered and energized with this 10-minute morning grounding meditation set to ambient music.  We will prepare for the day ahead by anchoring ourselves in calm, focused energy before life’s demands begin.

Whether you’re new to meditation or have an established practice, this morning grounding visualization offers a practical, accessible way to begin your day from a place of balance. Listen before your morning coffee, during your commute, or as part of your morning self-care routine.

Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation! <3

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Hello Friends, and welcome back.

Be gentle with yourself. 

This guided self-compassion meditation offers a safe space to find kindness, acceptance, and healing during life’s challenging moments.

When times are hard, we often become our own harshest critics. This 15-minute practice will help you soften that inner voice and embrace yourself with the same compassion you’d offer a dear friend. Through gentle guidance and soothing techniques, you’ll learn to acknowledge your struggles without judgment and nurture yourself with the care you truly deserve.

This meditation was inspired by the work of Dr. Kristin Neff. If you want to dive deeper into self-compassion, check out Dr. Rangan Chatterjee’s recent interview with her. 

Music:

"Meditation" by Vence Ray

P.S. Thank you so much, Ed! We truly appreciate you sharing your story with us this week. Much love and be well!

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*Headphones highly recommended for the best listening experience*

Hello Friends, and welcome back.

This week you’ll find yourself wandering through a mystical autumn forest on Halloween night, where shadows dance and moonlight filters through the trees.

Along the way, you’ll discover a warm, glowing lantern waiting to bring you comfort, safety, and inner calm.

But how did it get here? Where will it take you? Sit back, get comfortable, and let’s find out.

If you’ve been listening over the last few years, you know we love our Halloween episodes. We hope you enjoy listening to this meditation as much as we did creating it.

Have a safe and Happy Halloween! 

P.S. Thank you so much Katie for your listener feedback submission! Your kind words mean so much! 

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