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

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

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

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

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)

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

Our emotions can take over if we've been diagnosed with a serious health issue. 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

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)

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 is a simple standing yoga flow to help you feel more grounded and energized while you connect to your breath. We move through four simple poses (Mountain Pose - standing tall, Standing Forward Fold - reaching towards our toes, Monkey Pose - coming up halfway, and Chair Pose - sitting back - back to raise our arms to the sky into Mountain Pose and start again). Each pose is described to help you feel the pose first and then move through. 

This meditation for healing helps to bring us back to wholeness. Heal at the cellular level visualizing healing happening all throughout your body. Picture yourself surrounded by a healing light. As you take the time to do this each day, your body starts to release physical and emotional pain. Bring yourself back with this meditation for healing.  

When diagnosed with a serious health issue or you just aren't feeling your best, it can be overwhelming and can bring up a lot of emotions. This meditation is meant to bring you a sense of hope as you open your heart to a higher power and visualize your healthy self.  

If this meditation resonates with you, I have several other meditations and prayers for healing on my page for you to explore. 

Prayer & Visualization for Recovery

This meditation helps us to start to visualize what we desire and start planting the seeds for these to grow. Everything in life that was ever created started in someone's mind. Planting the seeds of your desire is a powerful manifestation exercise.

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

If you've ever wondered how you might be able to eat less and feel more satisfied, check out these mindful eating tips. This recording can be used to learn more about how to eat more mindfully or used to try it out for yourself. Mindful eating should be an act of self-love to help you thoroughly enjoy every bite.

Mindful Eating Tips

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.  

Open yourself up to guidance from the universe. This starts with a little movement (standing, raising arms) and then moves into a seated meditation to reflect and be still. Use it anytime you are searching for answers.

Guidance from The Universe

The loving-kindness meditation helps us to develop more compassion for ourselves and others and helps us to feel more connected. Sending out love all around us, may we be happy, may we be healthy, may we live with ease and be free from dis-ease.

Loving Kindness Meditation

Start your day with the positive energy of gratitude! How you begin your day has an impact on the rest of your day. This energizing wake up meditation helps you to start your day focusing on what you are grateful for.

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.


I'd like to invite you into a prayer for your healing and recovery. If you are dealing with a serious diagnosis or anything in your life that requires healing or recovery, may this prayer serve as a reminder that Divine love is always with you!  Feel free to replace any words in this prayer with whatever resonates with you (God, Divine, Higher Power, etc.).

Prayer for Healing & Recovery

Bring yourself back to your breath and find your inner calm.  This meditation is great for any time of day as a reminder to relax and become more mindful.

Mudras are simple hand gestures that are said to have different effects on your mind and body.  Hakini Mudra (pictured in the photo and described in the meditation) is said to help boost brain power by helping you remember something you have forgotten and improving your memory.  It's quick and easy to learn and can be done anywhere. 

Hakini Mudra - Improve Memory

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

This meditation focuses on the sky above to help us remember our limitless nature. Open yourself up to unlimited possibilities.

Limitless Sky Meditation

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.