Do you have a cherished goal you're working toward? Visualization is a powerful tool to get you focused and clear about achieving your goals. In order to "be it," you have to be able to "see it." Step into your best life with this powerful visualization technique.
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Visualize Your Goals

Do you sometimes feel like your mind is spinning out of control? Are you constantly rehashing a negative experience from your past? Or rehearsing what you want to say to someone who has upset you? In moments like these, our thought patterns are actually contributing to our suffering – not alleviating it. And the best way to shift those patterns is to move into deep, wholehearted compassion for yourself. A mind entangled with difficult thoughts is so worthy of your own compassion and love. Photo by Eeberhard Grossgasteiger on Unsplash
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Self-Compassion

Mindfulness means being aware of your thoughts, not stopping them. If your mind wanders, you're not getting it "wrong." In fact, every time your mind wanders and you notice it, it is actually a moment of mindfulness. Photo by Alejandro Piñero Amerio on Unsplash
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A Moment of Mindfulness

When you're feeling stressed or anxious, everything seems to be moving quickly: thoughts race through your mind, and your heart may feel like it is going to explode in your chest. In this meditation, you'll intentionally slow down the breath, and then check in with your thoughts and your heart rate to see if they have also slowed.
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Slowing Down

Underneath the busyness of our lives and our minds, there is a calm pool of stillness that we can always dip into. In this meditation, you will connect with that stillness, and go back to your day recharged and rejuvenated afterward.
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Sink Into Stillness

Are you firmly in "doing" mode today? Find some stress relief by giving yourself three minutes to sink into "being." After you rejuvenate yourself, the action that you take today will be much more effective. Enjoy!
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Shifting from "Doing" to "Being"

Want to increase your happiness quota today? It may be as simple as tapping into the joy that others are experiencing. When you can do this with an open heart, it is an important corrective to feelings of envy. Envy suggests that there is not enough to go around. But when you can feel genuine happiness for another person's win, you are communicating a new belief in abundance Ð that there's more than enough happiness to go around, and that your wins are just around the corner! Photo by Andre Furtado from Pexels
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Cultivating Joy

Most of us begin our days in an uninspired state. We are running through our to-do list in our minds, or we may be resisting what we have to do that day. What if you could start your day in the most inspired state of mind you could imagine? How would today be different from other days? Dive into this meditation, and watch your inspired morning unfold!
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Inspired

This guided meditation will help you welcome into your life more gladness - a profound sense of being content with where you are right here, right now.
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Gladness

Your heart and your solar plexus are key to your well-being. As your centers of love and life-force, they need to be nourished with your breath and mindful attention to stay vital. In this meditation, you'll imagine filling your heart and solar plexus with light as you breathe into them. Bring a little more aliveness into your day with this soothing and healthful practice.
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Filling Yourself Up

Just before you sleep, your subconscious is very open to suggestions. That’s because when you’re drowsy, it's harder for your thinking mind to block or resist new ideas. In this meditation, you’ll first get nice and relaxed. Then you’ll bring to mind something you want to manifest: abundance, love, health, peace of mind, or any goal. You’ll visualize this briefly before you drift off to sleep. If you do this practice regularly, you’ll begin to notice more golden opportunities to act on in your waking life, which will help you turn your intentions into a lived reality. Get ready to manifest!
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Manifest While You Sleep

Compassion is a strong concern for yourself and others when suffering. We all experience suffering, even if it is merely our everyday experiences of sadness, stress, or worry. By shining more compassion on yourself on the inside, you become a beacon of compassionate light on the outside as well. Photo by Gabriel Siqueira from Pexels
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Light Of Compassion

In our world today, we are subtly taught to focus on the flaws in others. But when we start retraining our brains to notice their goodness instead, we are actually investing in our own happiness. When we are able to notice others' virtues, we are better able to appreciate it in ourselves as well. That appreciation for goodness is what we will be practicing in this meditation. Photo by Andre Furtado from Pexels
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Appreciative Joy

Sometimes when you're feeling lost or stressed, and you don't know what to do, the answer is to do nothing. When you allow yourself to surrender completely to the moment, to give up actively looking for solutions, you take the pressure off of yourself and your busy mind. That allows your intuition to kick in, and to deliver the answer you need at the perfect time.
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Surrender

Our default is to navigate life with our busy minds. How would today be different if instead, you chose to navigate with your heart? Turn your heart light on with this meditation and find out!
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Heart Light

When our minds are racing, it's so easy to forget that we actually have the power to choose where we put our focus. In this meditation, you'll practice choosing the breath as your central focus over and over again. Consider it a "dress rehearsal" for sharpening your concentration in your everyday life.
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Choosing the Breath

This meditation gives you a powerful visualization for practicing the art of mindfulness, which is observing your thoughts and feelings from a neutral perspective, without attachment or resistance. They are like the currents of the river rushing past you, while you, the observer, are like a rock in the riverbed. This allows you to stay anchored in a calm state of awareness, which you can then bring back into your day. Photo by JAMES WESTMAN from Pexels
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The River

In this meditation, you will practice the art of deep noticing. You will first bring your focus to your body breathing, and stay anchored in those sensations until you sense your mind wandering. When that happens, there is no judgment – only noticing. It's all okay. You're still in the circle of awareness.
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Circle of Awareness

When we meditate, it helps to have a peaceful anchor for our attention. In this meditation, you are invited to imagine your breath flowing in and out of your body with the rhythm of ocean waves. Wishing you a restorative practice.
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Breath Like Ocean Waves

Loving-kindness is a heart-opening practice. It is a strong wish for your own happiness, as well as the happiness of all living beings. Relax into this practice now, and feel your heart opening like a lotus flower. Photo by Andre Furtado from Pexels
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Basic Loving Kindness

If you're feeling great today, why keep it to yourself? Get ready to visualize an ocean of love and light expanding outward from your heart space and reaching everyone around you. Get your dose of love today!
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Ocean of Love

When difficult emotions arise, we often experience something even more agonizing: a rejection of ourselves for feeling what we are feeling. Instead, what if our first instinct was to love ourselves even more fiercely whenever we feel stress, anxiety, or sadness? This meditation is a tribute to Matt Kahn's book "Whatever Arises, Love That," which directly inspired the words I am speaking.
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More Love, Not Less

Perhaps there is someone in your life you love very much, and maybe you even want to strengthen your love for this person – to feel it even deeper. In this meditation, you will begin by amplifying the love you feel for yourself. Then you'll allow that wellspring of love to flow over to your loved one, strengthening the connection between the two of you.
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Strengthening Love

In this mindfulness practice, we allow our attention to be easily caught by the feeling of the breath flowing, the sensations of the body, and the sounds in the room. We bring our awareness to these things without judgment, simply noticing them as part of the landscape of our present moment.
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Choiceless Awareness

The art of mindfulness is the ability to observe your thoughts without getting attached to them. In this meditation, you will visualize your mind as the sky on a clear, blue day. As thoughts come up, you'll watch them float by like clouds in your sky mind - without resisting them, without attaching to them, and without even thinking them. With each passing cloud, you will return your focus to that calm blue sky, allowing yourself to feel peaceful and calm before you step back into your day.
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Sky Mind

This meditation is an exercise in self-compassion. By gently breathing into any difficult emotion we are feeling, we allow that emotion to feel total acceptance. After that, it usually feels safe enough to release on its own.
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Compassion & Emotional Release

In this bedtime story, a sleepy swallow comes to rest on the golden statue of a happy prince. The little bird's only wish is to sleep before his long journey to Egypt. But the prince has other plans - ones that will forever change the lives of the poor people in the city. This wandering tale moves at a lazy pace that will lull you right to sleep, all while you enjoy a sweet story about the true meaning of giving. (Based on "The Happy Prince" by Oscar Wilde. Adapted by Christina McMahon)
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The Happy Prince & the Sleepy Swallow

In this bedtime tale, you’ll hear about the day the Greek gods Neptune and Athena appear in a brand-new hilltop town and challenge each other to a contest. The winner gets to bestow their godly name on the town and become its devoted protector. Each offers a glorious gift if they are chosen, but the choice lies with the people on the hilltop. Be inspired by this sweet tale of new beginnings, even while the story's calming tone sends you right off to dreamland. (Based on "The Horse and the Olive" by James Baldwin. Adapted by Christina McMahon)
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Neptune & Athena Hold A Naming Contest

In this bedtime tale, you'll hear about Arachne, who weaves spell-binding patterns on her loom. While the world is stunned by her artistry, the goddess Athena wonders if the young weaver is missing a step. This Greek myth may be familiar to you, but you've never heard it told this way - as a sleep story as sweet as it is soothing. Dreamland, here you come! (Based on "The Wonderful Weaver" by James Baldwin. Adapted by Christina McMahon)
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Arachne the Weaver

This bedtime story gives the ‘birth order blues’ a girl-power twist. Young Ophelia feels invisible to her parents. Not the baby and never in charge, she seeks solace and a solution from the mysterious Woman in the Moon. Amidst a solo journey to an enchanted meadow, Ophelia unlocks the power of her individuality to light up her whole world. The moon magic and nighttime ambiance are sure to make your dreams extra sweet, after the story lulls you right to sleep. (An original children's story by Christina McMahon)
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Ophelia's Moon Song

Christina & Darrin

Love Coach & Therapist

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

This guided practice will help you sink into the aliveness of this present moment by opening up your senses fully to what's around you, all while you are sending well wishes to yourself, someone else, and the planet.

Bring Yourself Into Joyful Presence

Do you have trouble navigating the ups and downs of dating? In this guided imagery meditation, you’ll imagine yourself floating on peaceful ocean waters. Whenever you are tempted to be swept up high above the water (like the “high” of meeting someone new and exciting), you’ll be guided to float back down to the peaceful ocean surface. Same thing when you feel you are being pulled down into the depths of the ocean (like the “low” after a disappointment with someone you like). In each scenario, you can bring yourself back into balance by remembering that you are held and supported by something much larger than you.
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Find Peace With Dating

The key to getting a good night's sleep is shutting down a busy mind. A relaxing body scan is one of the best ways to do this. In this meditation, you'll imagine your whole body to be a shopping mall whose lights are turning off for the night, section by section. Watch the final swirls of dust settle down as you drift off into restorative sleep.

Closing Down For Sleep

Studies have shown that consciously practicing gratitude at bedtime leads to longer and sounder sleep. Gratitude promotes relaxation by shifting a busy or worried mind into a more positive state. In this meditation, you'll imagine you are floating on peaceful waters while warm waves of gratitude wash over you, lulling you into a deep sleep.
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Go To Sleep With Gratitude

When you meditate, it is always helpful to have something to anchor your attention to. Usually, that is the breath. However, in this meditation, you will use the sounds in your environment as your attention anchor. This trains you to be more in tune with your senses, which can create a deeper sense of awareness in your everyday life.
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Sounds

On our path to inner peace, we start with where we are. We can't go directly from experiencing agitation to feeling joy. We first need to build a bridge to feeling better, and self-compassion is the best foundation for that bridge. When we attend to difficult emotions with tenderness, we can restore our natural zest for life, which often gets lost when our minds are clouded with worry or anxiety. Photo by Aleksandr Barsukov on Unsplash
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Compassion As The Bridge

Empathetic Joy is delight in others' good fortune. When we view the world through the eyes of abundance, there's not much we can fail to attract into our own lives.
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Manifestation and Empathetic Joy

This gentle practice will invite you to bring more self-compassion into your day, particularly when you are experiencing a difficult emotion. Photo by Rowan Chestnut on Unsplash

Gentle Release

Do you sometimes feel that you are the only one having a difficult day, or struggling with a challenging emotion? In this meditation, you will bring your awareness to the throngs of people around you who are just like you – doing their best to handle what is coming up for them emotionally as they navigate their day. As you breathe in connection with them and breathe out compassion, you will feel more solidarity with others around you – and more compassion for yourself as well. Photo by Shane Rounce on Unsplash

Breathe in Connection

In this meditation, you will be holding a strong intention for healing for our planet. This can be a calming counterbalance when our world is going through challenging circumstances, and you might be feeling helpless. We will close the meditation by imagining others all around the world holding the same powerful intention for global healing.
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