Dr. Ryan C. Warner

Clinical Psychologist and Wellness Coach

Have you ever stared at the ceiling at all hours of the night, hoping for sleep but being disappointed? If you have, take a listen to learn about behavioral strategies to improve your sleep and walk through a short meditation to promote sleepiness.

Learn behavioral strategies and a short meditation to improve sleep and beat insomnia.

5 Ways To Improve Sleep With Meditation

While there’s no easy way to deal with grief and loss, you can engage in essential self-care practices as you move through it. Here, I’ll help you to maintain a sense of wellness while you’re grieving.

Learn self-care practices to maintain wellness during grief and loss.

Steps To Maintain Wellness During Grief

“I’m under a lot of stress right now.” You’ve heard people say it, and chances are that you’ve said it yourself at some point. But do you know what stress really is and how it affects your body and mind? Here, I explore the idea of building resilience to help you through your most difficult and stressful moments.

Building resilience can help manage stress; understand stress and how it affects your body and mind.

4 Steps To Build Resilience

Begin the new year with more confidence and self-kindness. "I am enough" in this new year!

In 2022, start with more self-confidence and self-kindness by believing "I am enough".

New Year, New Perspective: I am Enough

We often focus on the hardships and challenges in life. Therefore, in this meditation, we will visualize times of gratitude and success so that you can begin the new year with intention.

Meditation to visualize gratitude and success for a fresh start in the new year.

Stepping Into 2022 With Gratitude

Want to learn how to immediately cope with anxiety in any situation? If so, listen to learn more about how the 5-4-3-2-1 technique can help you.

Learn how to cope with anxiety using the 5-4-3-2-1 technique in any situation.

5-4-3-2-1 Coping Technique For Anxiety

In life, we often experience ups and downs. Sometimes the downs can rob us of happiness. But overcoming challenges is easier when taking action to promote feelings of joy, satisfaction, fulfillment, and contentment. Listen to learn more about how you can experience happiness instantly with these 3 tips.

Learn how to experience happiness instantly with these 3 tips that promote feelings of joy, satisfaction, fulfillment, and contentment despite life's ups and downs.

3 Ways To Experience Instant Happiness

Regulating our emotions does not have to be a daunting task. Here is a quick and simple way to cope when everyday distress arises.

Coping with everyday distress is made easy by regulating emotions with simple techniques.

Regulate Your Emotions as Easy as ABC

This body scan will relieve distress to make going to sleep a more pleasurable, relaxing experience.

Body scan relieves distress for better sleep.

Need Sleep? Time for a Body Scan

We often criticize ourselves and can be somewhat harsh, which can impact our self-image and confidence. Instead, let's pick ourselves up and implement positive self-affirmations to improve our mood.

Use positive self-affirmations to improve mood and self-confidence instead of being self-critical.

You Are Your Biggest Cheerleader

Self-appreciation is self-care. This meditation helps you to not only reflect on who in your life you are grateful for but reminds you to also be thankful for yourself. Join this gratitude journey with me!

Practice self-care through gratitude by reflecting on those you're thankful for and appreciating yourself - join the journey with this meditation.

Journey of Gratitude

Trouble focusing? Want to begin your day with more productivity? Tune in to this short audio track to make this a possibility in only under 6 minutes!

Boost productivity in under 6 minutes with a short audio track designed to improve focus and start the day with more productivity.

Begin the Day with Focus in < 6 Minutes

Need some motivation after you wake up in the morning? Want to start your day with a little extra boost? In only 3 minutes let's make this a reality!

Start your day with a motivational boost in just 3 minutes.

3-Minute Morning Affirmation

With modern-day work environments, the global economy, and advances in technology, we are working more hours than ever, which may impact our well-being. Let's talk about how to create more work-life balance (or harmony) to achieve more productivity, wellness, and fulfillment.

Modern work environments and technology are causing us to work longer hours, impacting our well-being. We must create work-life harmony for productivity, wellness, and fulfillment.

Tips for Better Work-Life Balance

Want to create goals and outcomes that will be sustainable over time? Learn more on how to set SMART goals to boost success.

Discover how to set SMART goals for sustainable success.

Creating SMART Goals- A Recipe 4 Success

Through participating in tough conversations about race in the workplace, we can all come together to improve inclusivity and enhance workplace wellness. Here are a few strategies for facilitating difficult dialogue.

Improve workplace inclusivity and wellness by having tough conversations about race using strategies for facilitating difficult dialogue.

How to Talk About Race in the Workplace

Start your day with a body scan to promote energy, fulfillment, and purpose.

Begin your day with a body scan for increased energy, fulfillment, and purpose.

12-Minute Guided Morning Meditation

A lot of us may struggle with racing thoughts when trying to sleep at night. Follow with guided meditation to assist with promoting sleepiness throughout your sleep journey.

Guided meditation can help calm racing thoughts and promote sleepiness for a restful night's sleep.

The 12 Minute Sleep Journey Meditation

Often times we can not control what happens to us, but we can control how we respond to certain situations. Learn more about effective strategies to promote wellness to manage stress better.

Take control of your response to situations with effective wellness strategies to better manage stress.

Effective Strategies to Promote Wellness

We can do 100 things right and 1 thing wrong and often focus on the 1 thing we did wrong. If this is you, then it may be time to be more kind to yourself so that you can live a more rewarding life. Listen to this short self-affirmation to make this a reality!

Focus on your successes and be kind to yourself for a more rewarding life. Listen to this self-affirmation for guidance.

Daily Self-Affirmation

Sometimes we just need to slow down to improve clarity and focus in our lives. Take a listen and focus on one breath at a time to bring you back to the present moment.

Slowing down and focusing on one breath at a time can improve clarity and focus in our lives.

Focusing on One Breath at a Time

We need to not only express gratitude towards others but also towards ourselves. Take a listen and engage in this meditation of gratitude to enhance mood and appreciation.

Practice gratitude towards oneself and others through meditation to boost mood and appreciation.

Express Gratitude to Yourself & Others

Get your drawing utensils ready, because in this creative relaxation activity we will utilize our expressiveness to release internal distress.

Use drawing to express and relieve internal stress in a creative relaxation activity.

Engaging in Creative Relaxation

What can we do to make better decisions in life? Drink enough water.

Drinking enough water can help us make better decisions in life.

Drinking Water To Boost Decision-Making

We are often our worst critics. Therefore, to improve self-confidence, listen to this short track as we engage in self-affirmation and learn a technique to challenge negative thoughts.

Boost confidence by listening to a short track for self-affirmation and learning a technique to challenge negative thoughts.

Using Affirmations to Boost Confidence

We all need some peace in our lives. This meditation focuses on how to practice loving-kindness to boost peace and tranquility.

Meditation on loving-kindness for peace and tranquility.

Loving Kindness Meditation

This is a simple meditation to help you access more joy and obtain a more productive state of mind. Take a listen and join me in this practice as you begin your day!

Access more joy and a productive state of mind with a simple meditation practice - join in and listen to start your day.

Meditation To Boost Joy And Productivity

Stressed? If so, listen to this brief meditation to learn how to implement the '3 Breath Technique' to improve mood and reduce the impact of stress in your life.

Learn the '3 Breath Technique' to reduce stress and improve mood by listening to this brief meditation.

3 Breath Technique To Alleviate Stress

During this brief meditation, we will not take any action to "fix" our problems. Today, we will just... notice.

In a brief meditation, we will simply notice our problems without trying to fix them.

Just Notice

Practicing gratitude must be intentional and deliberate. Gratitude should also not only be expressed towards others, but also towards yourself. Take a listen to this brief meditation to engage in this practice with me.

Intentional gratitude towards oneself and others can be practiced through a brief meditation.

Promoting Internal & External Gratitude

Everyone experiences racing thoughts from time to time. Take a listen to learn about some valuable tips to help these thoughts become more manageable over time.

Learn valuable tips to manage racing thoughts and make them more manageable over time.

How To Cope With Racing Thoughts

Practicing acceptance and self-compassion can dramatically improve your mood when distress arises. Learn how to engage in this practice to obtain more control over your emotions, instead of having your emotions control you.

Practicing acceptance and self-compassion can improve mood and emotional control.

2 Ways to Manage Emotions When Stressed

We’ve all done it: pretended to listen to a co-worker/family member while really thinking about something else. If you find this happening to you more often than not, there are easy ways to start practicing active listening within your daily interactions.

Learn to practice active listening to improve daily interactions with co-workers and family members.

Ways to Practice Active Listening

Whether you are in a new romantic relationship or you have been married for twenty years, creating (or reevaluating) boundaries for your relationship will allow you to maintain a happy and healthy partnership.

Establishing boundaries in a relationship can help maintain a healthy and happy partnership, regardless of its duration or stage.

Creating Healthy Boundaries

At some point in time, everyone has compared themselves to someone else. However, when taking the right action steps, we can ditch comparison to strive toward personal growth and increased gratitude.

Comparison can be ditched by taking action steps that lead to personal growth and increased gratitude, leading to a better future.

How To Stop Comparing Yourself To Others

As our lives become increasingly more complex, it can be difficult to manage our time effectively and efficiently. However, by making a few simple adjustments to your schedule, you can learn how to balance your many responsibilities like an expert.

Learn to balance your responsibilities like an expert by making simple adjustments to your schedule in order to manage time more effectively.

Managing Your Schedule More Effectively

Life isn't a 'bowel of cherries', but we can still identify what we are grateful for despite difficult life circumstances. Learn about the 'but' technique to challenge negative thoughts to improve mood.

Focus on gratitude despite life's struggles; challenge negative thoughts with the 'but' technique to improve mood.

Reflect On Times Of Gratitude

Ever experience some anxiety while flying or preparing to fly on an airplane? If so, then take a listen to this short meditation to assist with promoting relaxation to make your flight a little more enjoyable.

Listen to a short meditation to ease anxiety and promote relaxation while flying.

Short Meditation To Relax While Flying

Do you feel at peace while in nature? If so, then this is the perfect meditation for you. Take a listen to reduce stress and boost your overall happiness.

Listen to this nature meditation to reduce stress and boost happiness.

Relaxing Mountain Visualization

Taking a shower or bath should be relaxing and peaceful. In this short meditation, you will engage in mindful bathing to reduce stress and improve mood.

Meditate while bathing to relax and improve mood.

Being Mindful While Bathing

Often times when distress arises we may let our emotions control us, instead of us controlling our emotions. Learn how to be more mindful so that you can thrive when future challenges arise.

Learn mindfulness to take control of emotions and thrive during challenging times.

Being Mindful During Times Of Stress

Need sleep? Need relaxation? Look no further.

10 Minute Sleep Meditation

We often have difficulty being present when eating our food. However, in this short mindfulness activity, we will learn how to engage in mindful eating so that we can obtain more gratitude and slow down when stress arises.

Short mindfulness activity to learn mindful eating and obtain gratitude while slowing down when stress arises.

Mindful Eating

Taking a walk outside? If so, take a listen to implement mindfulness while walking to further boost mood and wellness!

Boost mood and wellness by implementing mindfulness while taking a walk outside.

Mindfulness While Walking

Implementing mindfulness while cooking can help anchor the mind on the current task at hand. Improve focus and gratitude during this meditation as you prepare your favorite meal.

Mindful cooking improves focus and gratitude during meal preparation.

Mindful Cooking

Want to begin your day motivated and energized? Take a listen to start your day with visualization and peace.

Start your day with motivation and energy by listening to visualization and peace.

Start Your Morning With Visualization

Showering can be a relaxing and peaceful experience if we are intentional and deliberate. Listen to this meditation to wash away your stress as you are showering.

Relax and wash away your stress with a shower meditation.

Mindfulness While Showering

Have you ever experienced anxiety and worry while traveling on an airplane? If so, during your upcoming travel take a listen to this short meditation to make your journey more relaxed and peaceful.

"Anxiety while flying? Listen to a short meditation for a more relaxed and peaceful journey." (89 characters)

Anxious While Flying Meditation

I am sure that almost everyone in a romantic relationship has experienced discord with their partner at some point in time. If this has ever been the case for you, check out this brief meditation so that you can boost compassion and kindness towards yourself and your partner to fortify your relationship.

Meditate to boost compassion and fortify your relationship during discord with your partner.

Mindfulness To Improve Your Relationship

We all have experienced negative thoughts towards ourselves and others at some point in time. Take a listen to this guided meditation to release these unhelpful thoughts in a healthy way. In turn, you will be able to create more balanced thinking to boost life satisfaction.

Try guided meditation to release negative thoughts and create a more balanced mindset for increased life satisfaction.

Letting Go Of Negative Thoughts

Often times we may put the needs of others before ourselves. In this meditation, we will focus on satisfying our needs first so that we have enough fuel in the tank to then help others.

Focus on satisfying your own needs first before helping others in this self-care meditation.

Prioritize Your Needs: Putting You 1st!

Implementing mindfulness is a great practice to engage in while taking a stroll outside. Take a listen to this short guided meditation to re-energize yourself both emotionally and psychologically while walking outside.

Mindfulness while walking outside can re-energize you emotionally and psychologically. Try this guided meditation for a quick boost.

Mindfulness While Walking Outside

Marriage and relationships can be challenging. However, implementing gratitude and healthy communication techniques can strengthen your bond with your partner. Therefore, in this meditation, we practice mindfulness and learn practical strategies to find more balance within our marriage and within ourselves.

Strengthen your relationship with gratitude and healthy communication techniques. Practice mindfulness and find balance within your marriage and yourself.

Improve My Marriage Meditation

As you embrace a journey of positive self-talk, unlock your true potential and foster unwavering confidence in your path to success.

Learn the power of positive self-talk, tap into your potential, and gain confidence on your path to success.

Embrace The Power Of Affirmations

Embrace a journey of self-discovery and reconnect with the joy, wonder, and creativity that resides within you.

Rediscover your inner joy, wonder, and creativity through a transformative journey of self-discovery.

Unlocking Your Inner Child

Cultivate a positive mindset and nourish your inner self with appreciation, fostering a deeper sense of happiness and fulfillment in life.

Nurture happiness and fulfillment by cultivating a positive mindset and appreciating yourself.

Tracks by Dr. Ryan C. Warner