Dr. Colleen Pearson

Psychologist & Meditation Teacher

This is a guided meditation to teach you to watch your thoughts go by without getting caught up in the emotions. I walk you through sitting on the side of the stream, putting your thoughts on leaves to watch them float by. This way, you’re not overtaken or overwhelmed with the intensity. It is a strong reminder that you are not your thoughts, and you do not have to engage with every one of them.

Guided meditation helps to observe thoughts without getting caught up in emotions; it emphasizes that thoughts do not define us.

Watching Your Thoughts Float By

In this meditation, you will focus on a moment of your life that stands out. A moment you bring into your mind to savor it, recalling the feelings and thoughts you felt at the time. Bathing in that warm, safe, and wonderful feeling allowing you to ease your current stress by putting in a moment of joy.

Meditate on a joyful moment in your life to ease current stress and recall the feelings and thoughts you experienced at that time.

Your Best Moment

Gratitude meditation is reflecting on the people and things in our lives we’re grateful for. It’s a feeling of appreciation for family or friend, a beloved pet, or your favorite book/movie/vacation spot.

Gratitude meditation involves reflecting on and appreciating people, pets, things, or experiences that bring us joy and gratitude.

Gratitude for Yourself and Others

When we lay down to sleep all of the thoughts we ignored all day can come roaring back, sometimes with megaphones. This is a guided meditation with an appreciation for your life to help you relax, take a non-judgmental view of your life while relaxing your body and mind.

Guided meditation to relax, appreciate life, and calm the mind before sleep, amidst the roaring thoughts that come back.

Sleep Appreciation Meditation

I created this meditation specifically for my clients who found it hard, or rolled their eyes, every time I asked them to treat themselves with the same love and compassion they give to the ones they love. You will think of a current difficulty or challenge and then direct compassion toward yourself right after. This will help derail the negative self-talk that can accompany challenges in our lives. Dr. Pearson

Meditation helps to overcome negative self-talk by directing compassion towards oneself during difficulties.

Treat Yourself Like You Love Yourself

In this meditation, you will create a mental garden with a small home, pond, trees, and flowers as a mental safe space away from the stresses and anxiety of life.

Meditation for creating a mental garden as a safe space away from stress and anxiety.

Mental Garden Escape

This meditation helps you create a natural space in your mind to relax your body and relieve stress. You can listen to it often to really solidify the image in your mind so it's there whenever you feel stressed or overwhelmed allowing you to carry that calm all day.

Meditation creates a calm space in the mind to relax the body and relieve stress, allowing you to carry that calm all day.

Create A Mindful Oasis

This meditation walks you through connecting and re-connecting with breath allowing you to relax and pull your mind away from busy thoughts creating a calmer more relaxed sense of being.

Meditation helps relax and connect with breath, creating calmness and relaxation by pulling away from busy thoughts.

Life Breath Meditation

You know about Mindfulness, but do you know WHY Mindfulness? Mindfulness is very popular right now and it helps to know what the basis is for Mindfulness Meditation. In this lecture, I explain the Seven Foundational Attitudes of Mindfulness + 1.

Learn the basis of Mindfulness Meditation by understanding the Seven Foundational Attitudes of Mindfulness + 1 in this lecture.

7 Foundational Attitudes Of Mindfulness

There is nothing else with us daily as close as our inner monologues. When critical and negative, they can lead to stress, anxiety, overwhelmed, and burnout. This talk is about how those are related and how Mindfulness addresses them.

Inner monologues can lead to stress and burnout; mindfulness can address them.

Monologuing Minds, Stress, and Burnout

This meditation uses breath and body scan practice to help you relax and fall asleep. It can be repeated whenever needed.

This meditation aids in relaxation and sleep using breath and body scan practice, and can be repeated as needed.

Bedtime Mindfulness

Sit quietly and pay attention to your senses. Watch and listen to the constantly changing world around you, everything is always in motion... change is normal and good.

Be aware of your senses, observe the world around you, embrace constant change for personal growth.

The Moving World

In this meditation, we notice thoughts and feelings as they arise but do not get caught up in them. You can watch them exist while breathing gently and relaxing instead of feeling like your thoughts control or drive you.

Observe thoughts and feelings without getting caught up in them through meditation, allowing relaxation and control over one's mind.

Arriving, Gathering, And Expanding

Wouldn't you love to get into a car and drive away from anxiety and depression? Well, that's what we do here. Each time you listen to this, you get better at leaving negative thoughts and feelings on the side of the road.

Escape anxiety and depression by listening to this audio program that helps you leave negative thoughts behind while driving.

Driving Away From Anxiety And Depression

Here we focus on the breath while allowing our thoughts and emotions to exist without engaging with them. This gives us a mental breath...a space to relax, even on the toughest days.

Focusing on the breath brings mental relaxation by allowing thoughts and emotions to exist without engaging with them.

Calm, Clarity, And Confidence Meditation

Breathe in compassion for yourself and breathe out compassion for others. This is an exercise in learning self-compassion and then expanding it to people you care for. There are journal prompts at the end.

Practice self-compassion and extend it to others by breathing in and out compassion, with journal prompts provided.

Compassion For Self & Others

This meditation focuses on what you like about yourself. Using your breath to ground you, keep focusing on aspects of yourself you like to bring on a feeling of comfort and confidence.

Meditation on self-appreciation: focus on your positive qualities while using your breath as a grounding tool for comfort and confidence.

What Do You Like About You?

In this meditation, there is an example story of how pre-forgiveness sets the stage for a healthier relationship than anger, criticism, and holding a grudge. Then, we travel to a secret garden to let go of any grudge you are holding to free yourself.

Meditation highlights pre-forgiveness for healthier relationships and takes you to a secret garden to let go of grudges.

Forgiveness Meditation

Whether you have anxiety, are feeling overwhelmed or burned out, you need a mental breath. Each break from the stress helps improve your focus, concentration, and memory. This includes helping you set aside worries and concerns before bed.

Mental breaks improve focus, concentration, memory, and alleviate anxiety, stress, and burnout, leading to better sleep.

Take A Mental Breath

Learning about Stress and its activation of the sympathetic nervous system helps us see how we can use mindfulness and meditation to calm our minds and move into a healthier mental space.

Stress activates the sympathetic nervous system; mindfulness and meditation can help calm the mind and improve mental health.

Let's Talk About Stress

The struggle to heal ourselves begins with identifying what is bothering us and what can we do, and not do, to make a difference. This meditative exercise walks you through identifying a difficult situation and the needs that are not or were not met. Afterward, you will note the situation and the needs you recognized.

Identify your needs and the situation causing distress with a meditative exercise to begin the healing process.

Meeting Your Needs

Accepting loving encouragement may be one of the hardest things we do. Our own negativity can counteract it instantly. This is a practice of accepting loving kind support from people who love you and sitting with that feeling for a while, then taking it with you into your day.

Accepting loving encouragement is difficult due to our own negativity, but it's important to practice taking in support from loved ones and carrying it through the day.

Accepting Kindness From Others

Being kind to yourself can be a challenge. In this meditation, we start with calming meditation and then identify an issue in your life, scanning the body before the issue is identified we can then go back through to see where you hold it. Then, we send compassion to that part of the body to help clear the issue. Buddhist themes.

Meditation focuses on identifying issues through body scanning and sending compassion to clear them; incorporates Buddhist themes.

Expansive Compassion For Yourself

Tuning in to other people with mindfulness means letting go of the instant labels our mind creates to categorize others. Actively removing those judgments and offering a statement of loving-kindness creates compassion.

Mindfulness involves releasing judgments and offering loving-kindness to tune into others, fostering compassion.

Removing Labels

Mindfulness meditations are about helping ourselves to view others with as much compassion as we view ourselves. This meditation focuses on Loving Kindness statements to another we find difficult and then ourselves.

This meditation promotes compassion towards others by using Loving Kindness statements, followed by self-compassion.

Open Heart Meditation

Standing still and focusing on your breathing can be a wonderful way to focus your meditation if you're feeling too restless to sit or lie down.

Focusing on breathing while standing still can enhance meditation for those feeling restless in a simple yet effective way.

Standing Meditation

Using a sentence or two to keep your focus during meditation can help set aside the extra thoughts you do not want to be focusing on during meditation. This practice teaches two phrases you can use at any time.

A concise meditation technique involves using two phrases to set aside distracting thoughts and focus on the present moment.

May My Mind Be At Ease

This meditation works with where you are right now. If you have stress, anxiety, chronic pain or illness, or are not quite feeling well for any reason, you can still meditate with that there.

Meditation works with your current state, so even if you're feeling stressed or unwell, you can still practice.

Acceptance of How Things Are

This is a Gratitude Meditation for when you just aren't feeling grateful. We all have days when we are feeling a bit more emotional than we'd like for a Gratitude Journal session or meditation. This is exactly for those times.

Gratitude Meditation for when you're feeling emotional and can't journal or meditate; designed for those tough days.

Gratitude For When You Have Attitude

Guided Meditation for daily motivation. Do you need to get motivated every day just to give yourself 10 mins for a meditation? This is for you.

Daily motivation guided meditation for those who struggle to find time for meditation.

Guided Meditation for Motivation

With all of the media, we consume every day, a lot of it is edited for maximum impact, and we forget how much our body does for us each day. This meditation is about self-love, self-acceptance, and being with unconditional love for ourselves to reset our assumptions.

A self-love meditation to reset assumptions about the body and practice unconditional love for oneself amidst media's impact.

Love Your Body

There are days when we can’t exactly pinpoint what is going on in our heads. Either too much or too little, but either way you can feel a bit distressed. Even if you feel like everything is fine, it can never hurt to find a blissful place through guided meditation.

Guided meditation can help find a peaceful state of mind when feeling distressed or overwhelmed.

The Blissful Mind

Focusing on your favorite color can create a sense of personal connection and positive emotion during meditation. It adds a subjective and enjoyable aspect to the practice. Meditating on your favorite color can evoke positive emotions, enhance mood, and contribute to emotional well-being. It tailors the practice making it more enjoyable and meaningful. Being fully present in the experience of the color helps train your mind to stay in the present moment. Some people find that focusing on their favorite color stimulates creativity. It can be a source of inspiration and may help open up new ideas and perspectives.

Focusing on favorite color during meditation enhances mood, evokes positive emotions, promotes emotional well-being, and stimulates creativity.

Full Body Breath W/ Your Favorite Color

It can be very difficult to show ourselves compassion and empathy, which is why I have a few different meditations that address this. It is very important. Practicing self-empathy and compassion can help manage stress by fostering a non-judgmental understanding of one's feelings and experiences. It allows you to approach challenges with a calmer mindset. Cultivating self-empathy and compassion contributes to better mental health. It can reduce symptoms of anxiety and depression by promoting a positive and supportive relationship with oneself. Thank you for listening

Practicing self-empathy and compassion through meditation can manage stress, promote better mental health, and foster a positive relationship with oneself.

Turning Empathy & Compassion To Yourself

Starting the day with peace can counteract the anticipatory stress of the day. This is a great morning start with butterflies, birds, the smell of flowers, and sunlight to ease joy into your day. Bathing yourself in joy and peace to bond with two powerful positive emotions and then picking a good thought to also focus on. It is a multilayered but simple meditation to begin your day. Goes great with tea and journaling.

Starting the day peacefully with nature and positive thoughts can counteract stress, creating a joyful and calm morning routine.

Morning Peaceful Garden Meditation

Take this sleep journey under a starry night on a comfortable boat and listen to waves rock you to sleep while you dream beneath the stars.

Sail away on a boat under the stars, drifting off to sleep to the soothing sound of gentle waves rocking you to peaceful dreams.

Starlit Sleep Journey

Let's take a journey to a beautiful forest where the ground is soft, the leaves and wind gently whisper in the night allowing you to curl up at the base of the tree for a long night's rest. Thank you for listening.

Journey to a serene forest with soft ground, whispering leaves, and gentle wind for a peaceful night's rest.

Whispering Woods Sleep Meditation

There is wonder in listening to a story. A tale to take you out of your world and place you in someone else's. This sleep story takes you to a small village where Elara has found her place telling nightly stories for her neighbors before they sleep.

Escape into a small village with Elara, who shares captivating stories with her neighbors in this enchanting sleep story.

A Moonlit Journey Into Dreams

In this present-moment awareness exercise, we focus on emotion, pain, or other discomfort bothering us and then use visualization to represent that discomfort with a dandelion to watch it blow away in the breeze. Thank you for listening.

Practice mindfulness by visualizing discomfort as a dandelion blowing away in the breeze to promote present-moment awareness and peace.

The Dandelion Guided Meditation

Take a journey to an ancient library filled with well-worn and loved books. Pull your favorite off the shelf and cuddle up in front of a fireplace to let the story in your mind take you away from the world outside. This story can be used for sleep or inspiration if you would like to imagine a story of your own. Thank you for listening.

Escape to an ancient library with cozy books by the fireplace for a tranquil and imaginative journey into dreamland or creative inspiration.

Tracks by Dr. Colleen Pearson