Welcome to Your Mindful Escape From the Everyday.  Experience the life changing benefits of meditation as you find your ease and calm with simple practices to calm and heal your body, mind and spirit.  

We are often searching outside of ourselves for answers, when the real power is within.  By using mindful, stress relieving meditations on a daily basis, we start to learn how to access our inner strength and bring this calmness with us into our daily lives.  We learn to face any situation with ease and grace.  

Get more from Amy at EverydayYogaEscape.com

Calming, Healing Breath

Relaxing Body Scan

Morning Gratitude Meditation

Picture Yourself on a Beach Sleep Story

Mid-Day Break Focused on Your Breath

Visualize Your Abundant Future

Meditation for Healing

Energizing Mountain Flow Yoga

Seeds of Change Manifestation Meditation

Amy Kerman-Gutzmer

Mindfulness & Yoga Teacher

AFGHANISTAN

ALAND ISLANDS

ALBANIA

ALGERIA

AMERICAN SAMOA

ANDORRA

ANGOLA

ANGUILLA

ANTARCTICA

ANTIGUA AND BARBUDA

ARGENTINA

ARMENIA

ARUBA

AUSTRALIA

AUSTRIA

AZERBAIJAN

BAHAMAS

BAHRAIN

BANGLADESH

BARBADOS

BELARUS

BELGIUM

BELIZE

BENIN

BERMUDA

BHUTAN

BOLIVIA

BONAIRE, SINT EUSTATIUS AND SABA

BOSNIA AND HERZEGOVINA

BOTSWANA

BOUVET ISLAND

BRAZIL

BRITISH INDIAN OCEAN TERRITORY

BRUNEI DARUSSALAM

BULGARIA

BURKINA FASO

BURUNDI

CAMBODIA

CAMEROON

CANADA

CAPE VERDE

CAYMAN ISLANDS

CENTRAL AFRICAN REPUBLIC

CHAD

CHILE

CHINA

CHRISTMAS ISLAND

COCOS (KEELING) ISLANDS

COLOMBIA

COMOROS

CONGO

CONGO, THE DEMOCRATIC REPUBLIC OF THE

COOK ISLANDS

COSTA RICA

COTE D'IVOIRE

CROATIA

CUBA

CURACAO

CYPRUS

CZECHIA

DENMARK

DJIBOUTI

DOMINICA

DOMINICAN REPUBLIC

ECUADOR

EGYPT

EL SALVADOR

EQUATORIAL GUINEA

ERITREA

ESTONIA

ETHIOPIA

FALKLAND ISLANDS (MALVINAS)

FAROE ISLANDS

FIJI

FINLAND

FRANCE

FRENCH GUIANA

FRENCH POLYNESIA

FRENCH SOUTHERN TERRITORIES

GABON

GAMBIA

GEORGIA

GERMANY

GHANA

GIBRALTAR

GREECE

GREENLAND

GRENADA

GUADELOUPE

GUAM

GUATEMALA

GUERNSEY

GUINEA

GUINEA-BISSAU

GUYANA

HAITI

HEARD ISLAND AND MCDONALD ISLANDS

HOLY SEE (VATICAN CITY STATE)

HONDURAS

HONG KONG

If you have a big goal that you are working to accomplish, this meditation is focused on your personal growth and takes you into the future to visualize your abundant future.  

This meditation helps us to learn to let go of thoughts by bringing our attention back to the breath.  It's a technique you can use anytime unwanted thoughts come up and it's simple to learn.  

Back to the Breath

The 5 4 3 2 1 is a mindfulness and grounding technique that helps to calm anxiety. It draws you into the present moment to find 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

5 4 3 2 1 Reduce Anxiety

We often get caught up in our situations and put ourselves into a victim mentality by asking ourselves questions that are not empowering. You can turn the situation around and find your inner power by asking yourself better questions. When we ask ourselves better questions, we find better answers to help us in our situation. Feel free to have a journal handy so you can journal these questions or use the in-app journal.

Empower Yourself with Better Questions

Grab your favorite beverage and take these mindful moments to enjoy!  This is great for a break in your day to take yourself away from everything else and give yourself just two minutes to truly enjoy your favorite coffee or tea.

Two-Minute Coffee or Tea Break

This meditation helps us to create subtle shifts to open our heart chakra a little at a time. The theme of the heart chakra is love and compassion. If we've been hurt in the past or are experiencing grief, the heart chakra can become unbalanced.
 
When we are able to open the heart chakra, we feel more self-accepting, trusting, compassionate, and filled with hope. You don't need to have any experience or knowledge of the chakras to open your heart chakra.

Open Your Heart Chakra

Sometimes we find ourselves holding on to anger without realizing it for days or even years. When we are upset with someone, we don't always realize that we are the ones that get stuck in and experience the negative energy that we are sending out. This meditation is about creating new positive energy. It's not about the other person. It's about the energy that we are putting out into the world. Create new positive energy by sending love.

Send Love to a Difficult Person

In this meditation, we create a beautiful ball of healing light energy that we can use to send to a loved one in need of healing or use for our own healing. Open your heart to send out some positive energy.

Ball of Light Healing Meditation

We often get wrapped up in our own thoughts. It is estimated that we can have over 6000 thoughts in a day, some that we think over and over and don't even realize. Thoughts can become a part of us to where we forget we can change our thoughts, especially if they are unwanted or negative.  
This short meditation helps us to become an observer of our own thoughts and helps us to remember that we are not our thoughts. It's an exercise you can use and take with you anytime unwanted thoughts appear.

Observing Your Thoughts

Often times throughout the day we feel stressed. This meditation focuses on bringing you back to your breath so you can take a mindful minute away from everything else and calm down. Use it when you need a break from work or anything else so you can come back to yourself and into your inner calm.


We often have very little time throughout the day between clients, patients, calls, etc. This is a very quick transition you can use to help mentally prepare for your next meeting. It helps you to refocus and come away from whatever you were doing to feel prepared for what's next.

Transition to Next Meeting (or Client)

Sometimes we get so caught up in our day that we forget to take a moment to be grateful. This meditation brings us to a quick moment of gratitude.

Two-Minute Gratitude Meditation

This nighttime meditation is great for falling asleep to while you plant seeds of desire in your mind.  Your mind is.  Your mind is open to suggestions as you fall asleep at night and it is a beneficial time to plant the seeds of what you most want during this time to help them manifest and bring them to fruition. A great nightly bedtime ritual. 

Fall Asleep in the Manifestation Garden

Our emotions can take over if we've been diagnosed with a serious health issue or chronic condition.  This meditation is best used at bedtime to focus on healing. It is meant to help us calm down, brings us into a non-denominational prayer, and moves on to a visualization to remember You are whole. You are well and You are loved.  

Also, find my "Meditation for Healing" on this channel as well.

Hope After Serious Diagnosis - Bedtime

The Third Eye Chakra is the sixth chakra of our seven major chakras (an energy system in our body). This meditation starts out with a little information to learn about the third eye chakra, and then takes us into a quick mantra and meditation to support it. 

Coming soon - short meditations for each of the seven chakras - be sure to follow me to check them all out.

Intro to the Third Eye Chakra

Waking up from a bad dream or a nightmare can leave us feeling scared and keep us awake for hours. This meditation is meant to help ease you back to sleep calmly after a bad dream.  

Go Back to Sleep After a Bad Dream

This track will talk you into getting into legs up the wall pose. This pose has many benefits, including helping you to sleep better, promoting circulation, and helping with depression and anxiety. Make sure you have a little space on a wall that you can use. 
Caution: If you are pregnant, have an eye condition, or high or low unregulated blood pressure, this pose is not recommended for you.

Legs Up the Wall Pose for Better Sleep

Ocean lovers - this mindful sleep story is great for helping you to fall asleep quickly while picturing yourself on a beach and noticing the sights and sounds of the ocean.  Add in some ocean sounds from the sound effects to enhance the experience.

This meditation is meant to help ease you in to a deep, restful sleep. Use it when you are in bed winding down for the night.

Sleep Meditation (Just Breathe)

Send healing energy all throughout your body to heal physical and emotional pain. Start to let go of tension as positive energy fills your body as you fall asleep. Keep this healing with you all throughout the night.

Fall Asleep with Healing Energy

Help your body relax from head to toe with this relaxing body scan. Oftentimes we hold tension, tightness and even emotions in different areas of the body. This meditation helps us to focus all the way down to release anything we're holding on to that's no longer necessary for us. Great at bedtime or anytime you need to unwind and calm down.

Three-part breath is a calming breathing technique that can be used to help us prepare for sleep.  Use this meditation at bedtime to relax into your night of calm, restful sleep.

3 Part Breath for Better Sleep

This meditation helps to prepare us for a deep, relaxing night of sleep. Using progressive relaxation, we scan from head to toe to let go of any tension to ease us into a calming night of sleep.

Head to Toe Relaxation for Sleep

Remembering to count your blessings as you drift off to sleep is a powerful exercise to help you fall asleep and wake up happy and grateful. Feel free to use the gratitude prompts to journal at bedtime or simply to feel the feelings of gratitude in your mind as you fall asleep.

Go to Sleep Grateful

Take a relaxing stroll with me in your mind through the neighborhood as we walk to the doughnut shop. Inspired by my favorite local doughnut shop.

A Walk to the Donut Shop (Sleep Story)