Welcome!

The Musing Fox channel is a place to learn and develop meditation techniques to strengthen healthy coping skills, further self-awareness, and foster a deep connection with your wants and needs. 

Here you will find meditations to help reduce anxiety, build empowerment, practice self-compassion, find tools for healing and much more.  In addition, The Musing Fox channel is focused on providing trauma-sensitive practices. 

I'm so glad you are here.  Together we will be life long students learning from one another, and growing into the best version of ourselves.

Simple Morning Meditation

Heather Gilmartin

Mindfulness & Meditation Teacher

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

Unwind at the end of the day with this evening meditation. Drift off to sleep, or get into a state of relaxation so you can rest this evening. Using deep breaths and mindful breathing, your body and mind will calm in order to get the rest you need and deserve. 

Simple Evening Meditation

Approach each day with the perspective that is genuinely a fresh start. Take a few moments to simply breath, and ground yourself before jumping into the day. Use this meditation as a reminder to live mindfully and take your day one step at a time. 

A Fresh Start

Start your day with a simple meditation to calm your mind and body. Use this meditation to deal with the morning anxiety rush and slow things down. Find a moment for gratitude and use deep soothing breaths to prepare you for the day ahead. 

Ease your mind into a restful state that will help you have a soothing and deep sleep. Practice letting go of intrusive thoughts as you are trying to fall asleep, and refocus your attention on the value of a good night's sleep.
Suggestion: Play gentle music or soothing sounds in the background to help you reach relaxation. 

Restful Mind for Sleep

This meditation practice helps to slow things down when you need a moment of calm. If you are feeling overwhelmed, struggling with excess energy, or have racing thoughts, allow this practice to help you come back to a calm state of mind. 

Create A Moment of Calm

Our minds can pull us in many different directions, making it hard to accomplish the task in front of us. This meditation practice focuses on counting the breath to refocus a wandering mind. By practicing shifting our focus to the breath, we are practicing controlling where we shift our focus throughout the day. 

Refocus A Wandering Mind

Gently drift off to sleep with this relaxing body scan.  Slowly relax each part of the body as you soothe yourself to a restful night's sleep. 

Relaxing Bedtime Body Scan

Count the breaths with this quick 5-minute breather. Use this meditation during a stressful day, or if you are struggling to relax in the evening. Mindful breathing meditations can soothe a tired body and overworked mind so that you can either focus on the tasks ahead or let sleep find you quickly. 

5 Minute Breather

This healing meditation uses mindful breathing, healing affirmations, and increases self-awareness about where we feel emotions in our body. Know that healing can be complicated and looks different to each individual. This meditation encourages trusting yourself and knowing what healing looks like for you.

Encouragement and Healing

Offering ourselves kindness and compassion can often be harder than offering kindness and compassion to others. Practice self-compassion by taking the time to relax and focus specifically on being compassionate towards yourself. 

Offering Self Compassion

Throughout our day, we are faced with challenges, decisions, and stressors. Use this meditation as a way of slowing down a racing mind and centering yourself so that you can successfully handle whatever comes next. 

Simple Afternoon Meditation

Tap into the body's natural relaxation response with this breathing break. If you are feeling stressed or overwhelmed, take the time to slow things down and provide yourself with some self-care. Sometimes we neglect ourselves by accident because we live busy, hectic lives. This meditation uses mindfulness, progressive muscle relaxation, and deep breathing to deepen self-awareness so that we can better fulfill our own needs. 

Tranquil Breathing Break

Take deep centering breaths and follow the flow of your breathing to reduce stress and to clear your mind. Use this meditation to practice sitting in stillness with the breath as you find your center. 

Centering Breaths

Imagination and visualization are powerful tools that can relax our mind and body when we can't access a serene space. This meditation guides you through creating a peaceful place and ends with mindful breathing following the flow of breath. 

Visualizing Your Peaceful Place

Using the 54321 technique, this 5 senses grounding meditation can be used for kids and adults. We identify our surroundings and connect to our bodies by using each of our five senses. It can be most useful when feeling anxiety, disconnection, or displacement. 

5 Senses Grounding

Allow the morning sun to soothe you as you mindfully breathe and bask in its warm glow. The power of enjoying a sunny day is transformative; it lifts our mood and energizes us. If the sun is hiding behind clouds, visualization can help. 

Morning Sun Meditation

The body scan meditation is very helpful for those experiencing discomfort or for those having difficulty falling asleep. This body scan is specifically created for pregnant women and takes the time for special attention to connecting with the growing baby and fostering gratitude for the hard work the body is doing every day. 

Body Scan During Pregnancy

Progressive muscle relaxation techniques release tension we may hold in the body. Use this meditation as an opportunity to become more aware of physical sensations, and identify where you may need additional self-care. 


Simple Body Scan Meditation

Self-care can be hard to come by when you are a parent. Through mindfulness of breathing and position affirmations about motherhood, this meditation is geared towards relaxing the wonderful mama that you are. 

Calming Motherhood Affirmations