Cheri Watchmaker

Mindfulness coach & guide, MBSR teacher

Basic mindfulness meditation for morning or anytime you want to come into the present moment. This practice takes you through the body and breath bringing you into present moment awareness. A great experience for beginners and experienced meditators.

A simple mindfulness meditation for beginners and experienced meditators that brings you into present moment awareness through the body and breath.

Mindfulness Of Breath

How we start our morning sets the tone for our day. This meditation will create a calm center filled with positive energy which will carry you through your new day. Allow yourself this time to release limiting thoughts and walk into your day with a sense of unlimited possibilities.

Morning meditation sets a positive tone for the day, creating a calm center full of energy and possibility, releasing limiting thoughts.

Morning Meditation For Positivity

The practice of loving-kindness generates feelings of love and compassion not only for yourself but for all living beings. This meditation is an abridged version of loving kindness and may be used anytime.

Loving-kindness meditation generates love and compassion for all beings, with this abridged version being usable anytime.

Loving Kindness

Discover the subtle sensations of your body as you attend to mindfulness of each moment. This meditation will assist you in accepting your emotional and physical life as it unfolds. Through being with these sensations you will become grounded, calm and steady with whatever is happening.

Practice mindfulness meditation to become grounded and calm, and accept the sensations of your body as they unfold in each moment.

Becoming Mindful of Subtle Sensations

When we practice compassion towards ourselves, we are nurturing not only our hearts but our nervous system as well. In addition, the practice of self-compassion supports positive emotions like self-worth, empathy, and acceptance. When we nurture ourselves with self-compassion, we can then offer compassion to others. This meditation offers silence between affirmations allowing you to practice at your own pace.

Self-compassion nurtures the heart and nervous system, promotes positive emotions, and enables offering compassion to others; this meditation affirms at one's own pace.

Sowing Seeds Of Self-Compassion

This meditation invites you to experience love for yourself in the present moment before including the felt sense of love towards another. You will then be guided towards growing that feeling of love towards other beings. Appreciate your body, heart, and mind in loving awareness!

Meditation urges self-love before extending it towards others, appreciate your being in loving awareness while growing the feeling of love.

Experiencing Self-Love

Inner joy is something we can cultivate because it is within our hearts. This meditation will assist you in growing your joy through awareness and a brief visualization. With practice, you will be able to resource joy during challenging times. Experience the wonder that is yours to discover. Let your heart show you your joy!

Cultivate inner joy through meditation and visualization, allowing you to resource joy during challenging times and discover the wonder within yourself.

Cultivating Inner Joy

Box breath meditation may be used to shift you from a state of fight or flight to one of rest and digestion. By practicing box breathing, your parasympathetic nervous system will become activated and assist you in returning to a calmer more responsive place.

Box breathing shifts you from fight or flight to rest and digestion by activating the parasympathetic nervous system.

Box Breathing For Stress

This gentle body scan may be used to discover the present moment experience held within your body. It would also be beneficial in managing physical stress and relaxation. By focusing on the physical sensations in each area of the body, you will develop an awareness of your mind-body connection. Practicing the body scan also strengthens your ability to concentrate.

Body scan helps discover present sensations, manage physical stress and relaxation, and strengthens ability to concentrate by developing mind-body connection.

Gentle Body Scan

We are not always told we have choices for anchoring to the present moment. This meditation begins with a brief talk introducing mindfulness before guiding you through a short meditation moving from internal to external anchors. Learn which option works best for you.

This meditation helps you anchor to the present moment by guiding you through internal and external anchors to find the best option for you.

Exploring Our Anchors

The wise body holds our emotions even when we are not aware of them. If we connect to the body with the breath, we may experience our deeply held emotional energies, Experiencing energies at the physical level is the first step to shifting them to a place of ease. Use this meditation as a foundation for working with difficult emotions.

Connect to the body through breath to experience deeply held emotions and shift them to a state of ease with this meditation.

Shifting Emotional Energy

Start your morning with gratitude to soothe your nervous system and nurture your heart. This brief gratitude practice for the new morning is established by a memory of a dear friend or pet. Be thankful for your life and this brand new day!

Begin each day with gratitude by recalling a cherished memory to soothe your nerves, nurture your heart, and be thankful for life.

Morning Gratitude

This three-step exercise is a beneficial approach to reducing stress or any challenging emotions. It can be used as a formal practice at your own pace and turned into an informal practice. It is also easily used during daily activities when you need to reset your stress level.

Three-step exercise to reduce stress: formal or informal practice, easily used during daily tasks to reset stress level.

Stop To Reset Stress And Anxiety

We often feel tension and pain in our bodies and our minds. This practice will help you develop your ability to experience your emotions before becoming overwhelmed. Use this beginner-friendly meditation to establish your mindfulness practice.

Develop mindfulness practice and learn to experience emotions before becoming overwhelmed with beginner-friendly meditation.

Calm Body, Steady Mind

Discover a path towards building self-esteem through self-love. Conditioning has left a mark on how we treat ourselves resulting in low self-worth, sadness, loneliness, and depression. This practice will help you return to your true nature by affirming your worthiness of love.

Build self-esteem with self-love; conditioning has led to low self-worth, but affirming worthiness of love can help return to true nature.

Reconnect To Self Love

Our lives have become over-committed and stressful. This not only impedes sleep, but also impacts our ability to rest, reset, and recharge after physical and energetic exertion. This meditation offers you an opportunity to rest whenever you feel depleted. Periods of silence are offered to allow you to rest your body, mind, and heart. Enjoy!

This meditation provides periods of silence to help you rest your body, mind, and heart whenever you feel depleted from your over-committed and stressful life.

Resting Here

The heart has always known love, but we often forget this truth. This meditation may be used to reconnect the love that you're heart holds deep inside through the memories within your body. Shed the negative feelings of unworthiness that conditioning has put on you, and tap into your true loving nature.

Meditation helps reconnect with love inside heart, shed negativity of unworthiness and tap into true loving nature through body memories.

Radical Self Love

Become aware of your energetic body through your breath and offer yourself ease and healing. This awareness meditation will assist you in noticing blocked energy within your body. With regular practice, you may accept what is present, and release what no longer serves you.

Gain awareness of your energetic body, alleviate blockages, and release what no longer serves you through a breath-focused meditation practice.

Healing Your Energetic Body

Discover a way of knowing what is really true when you've been on autopilot. Our brain has developed a mechanism for filling in missing information when we are not present. But can we rely on this information? This talk offers you a way to tap into what is true when you are feeling unsure from stress or anxiety. Use this anytime for a reminder of the innate capacity you have for being present to what is truly here at any moment.

Learn how to tap into your innate capacity for being present and discovering what is truly true, even when your brain is on autopilot or feeling unsure.

Know The Truth

Be gentle and naturally awaken to the present moment each morning. Use your breath and become aware of your energy in the present moment to center yourself for the day. Establish your center of awareness and move through your day with presence, clarity, calm, and ease.

Wake up gently, focus on your breath and energy to center yourself for the day. Move through your day with presence, clarity, calm, and ease.

Gentle Morning Meditation

We often carry so much chronic stress that we can't decide if we are tired, stressed, or relaxed. This talk outlines a simple breathing exercise that will enable your parasympathetic nervous system to take you into a place of rest and digest. It can be used at any time, in any conditions.

Learn a simple breathing exercise to activate your parasympathetic nervous system and find rest and relaxation, even in stressful situations.

Fatigued or Relaxed, Which Are You?

Challenging emotions may be safely encountered in the body when you hold your heart/mind open to the experience. Use this practice and make a choice of holding any unwanted difficult emotions with love and compassion. Through this approach, you will no longer be controlled by emotions. May this ease your suffering.

Open your heart/mind to challenging emotions & hold them with love & compassion to avoid being controlled by them & ease your suffering.

Opening To Difficult Emotions

Strengthen self-confidence and release doubt through rituals that bring you joy and empowerment. Discover what has the most meaning for you and make them a part of your day with kindness, flexibility, and creativity. When you make yourself a priority, you build confidence in your ability to balance life.

Build self-confidence through empowering rituals that bring joy and make yourself a priority.

Strengthen Confidence Through Rituals

Be present with all that is in your awareness with this spacious and open meditation. Sit with your body, heart, and mind in this human experience before opening up to choiceless awareness. Extended silence is offered for a fuller experience.

Meditate on present awareness with body, heart, and mind before experiencing choiceless awareness and extended silence for a fuller experience.

Spacious Awareness

Breathe with Cheri and move energy through the body. Notice how the breath may be used to enliven your subtle body. This practice may be used anytime you wish to reawaken yourself, morning or evening.

Breathe with Cheri to enliven your subtle body anytime, morning or evening.

Create Energy Through Breath

We often don't realize how much of life is taken for granted. This practice offers you the opportunity to expand your gratitude for both the little and big things in daily life. Cheri begins with a personal example of an experience that could have led to frustration instead, gratitude was chosen.

Practicing gratitude helps us appreciate the small and big things in life, as shown through a personal example of choosing gratitude over frustration.

Being In Gratitude

This meditation offers self-compassionate phrases for healing negative self-talk. It begins with Cheri discussing her personal use of this practice before offering supportive loving and kind phrases. Use this for healing your inner critic's voice or dealing with challenging emotions.

A meditation providing self-compassionate phrases for healing negative self-talk and dealing with challenging emotions, shared by Cheri based on personal experience.

Healing Negative Self - Talk With Metta

This practice begins with a brief sharing of a recent encounter on a beautiful day. It offers a visualization with affirmations for times when you need self-care and support. Allow this meditation to remind you that we all have gifts to draw upon to cultivate inner strength and light the path when we need it most.

A brief practice that encourages self-care and support by reflecting on personal encounters and visualizing affirmations for inner strength.

Shine Your Light Be The Warmth

This meditation uses Rumi's poem, "The Guest House" as a template to consider your life. It includes a reading of the poem, followed by guidance surrounding what Rumi suggests. You will become aware of what is unfolding, how you respond to it, as well as options for responding. Brief periods of silence are offered for a richer experience.

Using Rumi's poem, this meditation explores life, guiding you to become aware of unfolding events, your responses, and options for a mindful approach.

Accepting Our Guest House

This practice was inspired by the poem, "Learning To Let Go' by Danna Faulds. It begins with a reading of the poem, then in moves through the body and breath inviting trust in your natural state of love. Through this practice, you have a choice of softening and releasing fear experience in the body. Use this practice daily or whenever you find fear rising in the body. Flow in the current of the river of within.

Inspired by "Learning To Let Go" by Danna Faulds, this practice helps release fear through body and breath, trusting in love within.

Let Go Of Fear And Flow In Grace

This short guided meditation may be used for those who have little time for a longer formal practice. It guides the listener through the senses and awakens the spirit before beginning the day. Explore what the morning has to share with you and become present in life.

Quick guided meditation awakens senses and spirit for busy individuals, promoting presence and connection with morning energy.

The Gift Of Early Morning

This talk points to questions of doubt and lack of clarity meditators encounter at all levels of practice. It points to the lessons to be learned by experiencing doubt and a lack of faith interest. Through kindness, acceptance, and patience you will move to the next stage on your path.

Navigating doubt and lack of clarity in meditation leads to growth; embrace kindness, acceptance, and patience to progress on your spiritual journey.

Why We Keep Meditating

This short practice may be used whenever you experience stress and anxiety. It is a reminder that this is the only moment there is, right where your feet are connected to the earth. Return to present-moment awareness whenever you get caught up in the business of life.

Ground yourself in the present moment to reduce stress and anxiety by reminding yourself to focus on where your feet are connected to the earth.

Being Present Now

Come explore the true nature of impermanence through this short meditation. It's through the direct experience of all things changing that you will begin to explore your own experience with all the subtle changes that are often unnoticed, Take nothing for granted, and deepen your relationship with life itself. Enjoy!

Explore impermanence through meditation, notice subtle changes, appreciate life fully, deepen your connection with existence.

Tracks by Cheri Watchmaker