Wake up with a barrage of positive affirmations to start your day off right. This track will offer affirmations you can repeat to help you come into alignment for a great day ahead.

Start your day with positive affirmations to come into alignment for a great day ahead.

Good Morning Flood Of Affirmations

This track is designed to help you fall asleep quickly and includes affirmations to help you to find more relaxing, restful sleep. Use it at night when you are in bed ready to go to sleep.

Sleep-inducing track with affirmations to enhance relaxation and promote restful sleep, best used at bedtime.

Sleep Affirmations

This meditation focuses on the mantra "So Hum". So Hum translates to mean "I am That" and represents our oneness with all of creation and helps us to see our connection to all things and know that we are constantly supported by the universe. Feel free to chant along or simply contemplate the phrase during this meditation.

Meditation focuses on "So Hum" mantra, meaning "I am That" to connect with all things and feel supported by the universe.

So Hum - Mantra Meditation

This breathing technique is simple to do and is great to do any time of day. It helps to balance your nervous system. It is both calming and energizing, so if your mind is wandering and you need some calmness, this can help, but if you are just waking up and need some energy or a mid-day boost, this can help as well.

A simple breathing technique that balances the nervous system, providing both calming and energizing effects suitable for any time of day.

Balanced Breathing 4x4

Triangle breathing is a simple, relaxing breathing technique that you can do anywhere that you want to relax. It helps to slow down your breathing rate and calm you down. I count out the practice as we inhale to a count of four, hold for a count of four, and exhale to a count of four for several rounds.

Triangle breathing is a calming technique where you inhale, hold and exhale to the count of four for multiple rounds, and can be done anywhere.

Triangle Breathing For Relaxation

Learn the calming breathing technique known as Bees Breath, aka Brahmari. This breathing technique has a calming effect and can help relieve stress and can also help to calm the body and mind before sleep. The name comes from the humming sound that you make while practicing this technique. This track will talk you through how to do it so you can try a few rounds of it.

Learn Bees Breath, a calming breathing technique that relieves stress and aids sleep by making a humming sound. Try it with this guided track.

Bees Breath - Bhramari Breathing

Learn the yoga breathing technique of ujjayi breath - a breathing technique that is said to be both relaxing and energizing at the same time. Some say it sounds like an ocean wave. This breathing technique is meant to center you and allows your focus to come back to your breath.

Ujjayi breath is a yoga breathing technique that relaxes and energizes simultaneously, centering you and allowing focus on your breath, sounding like an ocean wave.

Ujjayi Breath

Learn the technique of alternate nostril breathing; great to use on its own to help calm and relax you or before a longer meditation to prepare you. The picture shows the starting hand position, which is also described in the meditation.

Alternate nostril breathing is a calming technique that can be used alone or before meditation, with a specific hand position shown in the picture.

Alternate Nostril Breathing

Bunny Breath, also known as Crying Breath, is a great breathing technique for children! It can help them to breathe easier when they are crying and help them to calm down from overwhelm and anxiety. Caution: If this causes dizziness at all, stop. Listen with your kids or learn the technique to teach to them.

Bunny Breath is a breathing technique that helps children calm down from overwhelm and anxiety, but caution should be taken if it causes dizziness.

Bunny Breath (for Kids)

Three part breath is a relaxing breathing technique to help calm you down. This breathing technique helps to reduce stress and anxiety. It is calming and grounding and promotes a full and complete breath.

"Three part breath: calming and grounding technique to reduce stress and anxiety by promoting full and complete breath."

Three-Part Breath for Relaxation

Bees Breath (Bhramari) is a great technique to teach your children! It can help them to feel calmer and reduce anxiety and it is very simple to do. Children love this technique because it is fun to do and can help them to feel better. This meditation teaches kids how to do bees breath - practice together with your kids.

Teach your children the calming bees breath technique to reduce anxiety - a fun and simple meditation practice.

Bees Breath For Kids - Help Anxiety

Belly breathing is a calming technique that is easy for kids to learn to help them calm down. Use this with your children or grandkids, or listen to it so you can teach this to them! Kids have big feelings, and this breathing exercise is helpful when they feel overwhelmed, sad, frustrated, anxious, or afraid. They'll place their hands on their belly, and we use the imagery of a balloon filling up with air and then letting go to help them easily picture what they are doing.

Teach kids belly breathing, a simple calming technique to manage big feelings like frustration, anxiety, and fear by imagining a balloon filling up.

Belly Breathing - Calm for Kids

The root chakra is the first chakra of our seven major chakras (an energy system in our body). This meditation starts out with a little information to learn about the root chakra, and then takes us into a quick mantra and meditation for our root chakra. If you're interested - there is a short meditation for each of the seven chakras - be sure to follow me or check out the Intro to the Chakras Series to hear them all.

This meditation focuses on the root chakra, the first of the seven major chakras, with a brief introduction and a quick mantra and meditation.

Intro to the Root Chakra

The Crown Chakra is the seventh chakra of our seven major chakras (an energy system in our body). This meditation starts out with a little information to learn about the crown chakra and then takes us into a quick mantra and meditation to support this chakra.

Meditation to support the Crown Chakra, the seventh chakra, through a quick mantra and meditation.

Intro to the Crown Chakra

The Sacral Chakra is the second chakra of our seven major chakras (an energy system in our bodies). This meditation starts with a little information to introduce you to the sacral chakra and then takes us into a quick meditation and affirmation to support our sacral chakra. Please note - I have created short meditations for each of the seven chakras - be sure to follow me or find my "Intro to the Chakras" to check them all out!

Meditation focusing on the Sacral Chakra with a brief introduction and affirmation to support the energy system in the body.

Intro to the Sacral Chakra

The Throat Chakra is the fifth chakra of our seven major chakras (an energy system in our body). This meditation starts out with a little information to learn about the throat chakra and then takes us into a quick meditation and affirmation to support it. Coming soon - short meditations for each of the seven chakras - be sure to follow me to check them all out.

This meditation focuses on the fifth chakra, the Throat Chakra, and includes information and affirmation to support it. Short meditations for each chakra upcoming.

Intro to the Throat Chakra

The Solar Plexus Chakra is the third chakra of our seven major chakras (an energy system in our body). This meditation starts out with a little information to learn about the solar plexus chakra and then takes us into a quick mantra and meditation to support this chakra. Coming soon - short meditations for each of the seven chakras - be sure to follow me to check them all out!

Meditation to support the Solar Plexus Chakra with a quick mantra and information about the seven major chakras. More meditations to come.

Intro to the Solar Plexus Chakra

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.

Meditation on the third eye chakra, the sixth chakra of our body's energy system, with a quick mantra and information on it.

Intro to the Third Eye Chakra

The Heart Chakra is the fourth of our seven major chakras (an energy system in our body). This meditation starts with a little information about the heart chakra to learn about it and then takes us into a quick visualization and affirmation to support it. Coming soon - short meditations for each of the seven chakras - be sure to follow me to check them all out!

A meditation to support the Heart Chakra with visualization and affirmation. Short meditations for all seven chakras coming soon. Follow for updates.

Intro to the Heart Chakra

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.

Meditation helps open the heart chakra for more self-acceptance, compassion, and hope regardless of prior experience or knowledge of chakras.

Open Your Heart Chakra

The chakras are an energy system in our bodies, and keeping our chakras balanced can help our physical and mental health. This meditation is an introduction to the chakras, taking a journey through all seven chakras. As we focus our attention on each one, we will practice a simple chakra balancing technique.

Learn about chakras and practice balancing them through meditation with a simple technique in this introductory guide.

Journey Through the Chakras

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.

Learn mindful eating tips to eat less, feel satisfied, and enjoy every bite as an act of self-love.

Mindful Eating Tips

If you find that you keep creating the same results over and over, despite wanting to change them, this powerful technique can help you to understand why and help you start to create new results. Results - Thoughts - Feelings - Actions Thoughts - Feelings - Actions - Results

Master the power of your thoughts, feelings, and actions to change your results with this technique: Results - Thoughts - Feelings - Actions.

Change Your Results (Start W Thoughts)

Have you heard about the law of attraction, LOA, or manifestation? Are you curious to learn a little bit about what these are? Join Amy to learn the basics and a simple breakdown of the law of attraction (aka manifesting) and the three simple steps that go along with it. Want to work with Amy one on one to learn more about the law of attraction and how you can apply it to your goals? Here's a link to her 1:1 coaching: https://www.aurahealth.io/coaching/amy-kerman-gutzmer

Learn the basics of the Law of Attraction with Amy, including a simple breakdown and three steps. Work with her one on one to apply it to your goals.

Law Of Attraction 101

The new year often gets us thinking about forming new habits. This track talks about one of the barriers to forming a new habit - negotiating with yourself. Make a committed decision and you will be on the road to your new habit and thinking of how you CAN do it instead of why you can't. Want to work with Amy one on one? Try 1:1 coaching! https://www.aurahealth.io/coaching/amy-kerman-gutzmer

Negotiating with oneself is a barrier to forming new habits; make a committed decision to overcome it. Work with Amy through 1:1 coaching to succeed.

Forming A New Habit

This track discusses the law of attraction LOA or manifestation and the importance of taking action as a critical component in the process.

The importance of taking action in the law of attraction and manifestation process is discussed in this track.

Action - A Key To Law Of Attraction

This track goes into some of the science behind why gratitude is important and some of the things it can help us with. Practicing the habit of gratitude can rewire our brains for happiness and help us look for more things to be grateful for. Want to work with Amy 1:1? Try 1:1 coaching! https://www.aurahealth.io/coaching/amy-kerman-gutzmer

Gratitude rewires our brains for happiness and helps us find more things to be grateful for, according to the science explained in this track.

Why Gratitude?

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.

Change your victim mentality by asking empowering questions. Better questions lead to better answers, helping you find your inner power. Journal the process.

Empower Yourself with Better Questions

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.

Quick transition to mentally prepare for next meeting: helps refocus and feel prepared between clients, patients, calls, etc.

Transition to Next Meeting (or Client)

Did you set a New Year's Resolution only to have it fizzle within a few days? Set a goal that you can stick with, by setting a SMART goal. SMART is an acronym for Specific, Measurable, Attainable, Relevant/Realistic, and Time-Bound - this track will discuss things to think about when setting a goal and give you tips to stick with it.

Setting a SMART goal, which is specific, measurable, attainable, relevant/realistic, and time-bound, can help you achieve your goals and stick with them.

SMART Goals

Grab a pen and a journal or paper to start to work on writing down your dreams, goals, and desires. This meditation will give you a simple exercise that is powerful for helping to manifest your desires and bring your dreams and goals to reality.

Manifest your desires and achieve your goals by writing them down in a journal or paper - a powerful exercise for bringing dreams to reality.

Journal and Manifest Your Dreams

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.

A meditation for personal growth and visualization of an abundant future to achieve big goals.

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.

Learn to let go of thoughts with breath meditation technique - easy to learn and use anytime.

Back to the Breath

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.

"Visualize healing at cellular level with meditation, surrounded by healing light to release physical and emotional pain and attain wholeness."

Meditation for Healing

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.

Release negative energy by sending love and creating positive energy through meditation. Don't hold onto anger and focus on oneself instead of others.

Send Love to a Difficult Person

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.

Meditation to aid deep sleep, best used to wind down before bed.

Sleep Meditation (Just Breathe)

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.

Quick gratitude meditation helps to take a moment to be thankful amidst busy days.

Two-Minute Gratitude Meditation

Start your day with a bit of stretching right in the comfort of your bed. This track will talk you through a few gentle easy yoga stretches you can do before you get out of bed in the morning to help you face your day.

Wake up and stretch with gentle yoga poses in bed for a better start to your day.

Morning Yoga In Bed

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.

Get guidance from the universe through movement and seated meditation, use it when searching for answers.

Guidance from The Universe

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: A mindfulness technique for anxiety that focuses on identifying 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

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.

Take two mindful minutes to enjoy your favorite beverage and escape from your day.

Two-Minute Coffee or Tea Break

I invite you to allow this track to help you snuggle into your bed and ease into a calming, deep, restful sleep for the night.

"Track promises to ease listeners into a calming and restful sleep for the night."

Deep, Restful Sleep

Use this track in bed at night before going to sleep. We'll work through a body scan, relaxing and releasing tension throughout the body to go to sleep feeling good and relax your body to fall asleep more easily.

"Unwind and prepare for restful sleep with a soothing body scan track, releasing tension and promoting relaxation for easier sleep."

Sleepytime Body Scan

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.

Meditation helps us observe our thoughts and realize we are not defined by them, a useful exercise for anytime negative thoughts arise.

Observing Your Thoughts

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.

Visualization meditation helps manifest desires by planting seeds in the mind.

Seeds of Change Manifestation Meditation

Bring yourself back to your breath and find your inner calm. This session helps you to feel a little calmer right at this moment. This meditation is great for any time of day or night as a reminder to relax and become more mindful.

Meditation session helps find inner calm, relax, and become more mindful - perfect any time of day.

Calming, Healing Breath

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 hand gesture improves memory and boosts brain power. Quick and easy to learn, can be done anywhere.

Hakini Mudra - Improve Memory

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.

This meditation helps you calm down and focus on your breath, providing a mindful minute to relieve stress throughout the day.

Mid-Day Break Focused on Your Breath

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.

Use the calming three-part breath meditation at bedtime to prepare for a night of restful sleep.

3 Part Breath for Better Sleep

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.

Meditation: create healing light ball to send positive energy to loved ones or for own healing. Open heart for positivity.

Ball of Light Healing Meditation

This meditation is meant to help us process and release the day so that we can drift off to sleep without thoughts weighing us down and keeping us awake. Use it when you are in bed, ready to go to sleep.

Meditate to process and release the day for a peaceful sleep, using the technique in bed.

Release The Day - Sleep Meditation

As we move towards a state of sleep, our minds are wide open to suggestions and possibilities. It's a great time to visualize what you would like to manifest and bring into your life and what you would like your future to look like.

Before sleeping, visualize and manifest what you want in life as your mind is open to suggestions and possibilities.

Sleep & Visualize Your Abundant Future

The loving-kindness meditation is great to fall asleep to find more compassion - it helps us to send love and feel love as we bask in the kindness glow at bedtime. May we be happy. May we be healthy. May we live with ease and be free from dis-ease.

Loving-kindness meditation promotes compassion, sends and feels love, and helps to fall asleep by basking in the kindness glow.

Fall Asleep with Loving Kindness

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.

A mindful sleep story with ocean sounds aids quick sleep with beach visualization.

Picture Yourself on a Beach Sleep Story

Many cultures discuss the healing power of trees and some even have their own "sacred" tree. Tonight, fall asleep in the energy of a sacred tree visualizing the beauty of nature and feeling the healing energy.

Experience healing energy by falling asleep in the presence of a sacred tree and visualizing the beauty of nature, as many cultures believe in its power.

Fall Asleep Under the Sacred Tree

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.

Practice gratitude at bedtime for a happier and more grateful mindset when waking up; use prompts to journal or simply feel thankful before sleep.

Go to Sleep Grateful

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 and recovery: Divine love always with you. Replace words as needed (God, Divine, Higher Power).

Prayer for Healing & Recovery

When diagnosed with a serious health issue such as cancer or a chronic condition like autoimmune 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.

A meditation for those facing health challenges, bringing hope and visualization of a healthy self, with more resources available.

Prayer & Visualization For Recovery

We often get caught up in our worries and feel that everything is on us. This short prayer for releasing worry and anxiety is meant to help you remember that you are not alone and that Divine Love is always with you. I use the words God, Divine, and Higher Power, but you can replace these with whatever resonates with you.

A short prayer to release worry and anxiety, reminding us that we are not alone and Divine Love is always with us, using words that resonate.

Prayer For Releasing Worry

Relax as you fall asleep at night and travel with me to a small town on the Gulf of Mexico to picture yourself paddleboarding to the bay, noticing the sights that surround you.

Soothe yourself to sleep with a mental journey to Gulf town and paddleboard through its scenic bay.

Paddle Boarding To The Bay - Sleep Story

Travel with me in your mind to a small town Christmas Festival, filled with holiday cheer. Relax with visions of the town holiday tree lighting, carolers singing, and celebration.

Experience the joy of a small town Christmas Festival with holiday decorations, carolers, and a tree lighting ceremony.

Christmas Festival - Sleep Story

Fall asleep on the pier in the beautiful Northwoods. Picturing yourself looking out at the water, letting the day turn to night as you relax into the imagery.

Sleep on the pier in Northwoods and relax while watching the day turn to night.

On the Pier in the Northwoods

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.

Mentally stroll to a doughnut shop with the writer inspired by their favorite local shop.

A Walk to the Donut Shop (Sleep Story)

Take a walk with me in your mind through the autumn wonderland of leaves and fall asleep with the vibrant colors of fall dancing in your mind.

An imaginary walk through autumn leaves and colors for a peaceful sleep.

A Walk In The Autumn Leaves Sleep Story

Fall asleep with visions of a day at the lake as we arrive at the pier, take a leisurely boat ride, and roast marshmallows by the campfire, spending time with family.

Enjoy a day at the lake with family, taking a boat ride and roasting marshmallows by the campfire before a peaceful slumber.

A Day at the Lake

Fall asleep with a picture of a sunset at the beach. Add in some ocean wave sounds with the music icon to enhance your experience. This sleep story will talk you through arriving at the beach and calmly lead you through the sunset with waves rolling in to help you to relax and unwind.

Sleep to sunset beach sounds with calming narration.

Sunset At Jamaica Beach - Sleep Story

After a long day, fall asleep visualizing yourself on your favorite beach sitting near the ocean, listening to the waves roll in. Add in ocean waves sounds with the music icon to enhance the experience.

Visualize yourself on your favorite beach and enhance the experience with ocean wave sounds using the music icon to fall asleep better.