Heather Gilmartin, LMSW

Mindfulness & Meditation Teacher

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.

Begin each day with a calming meditation to ease morning anxiety, incorporating gratitude and deep breaths for a peaceful start to your day.

Simple Morning Meditation

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.

Meditate to calm your mind and handle daily stressors with ease.

Simple Afternoon Meditation

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.

Unwind with a calming evening meditation using deep breaths and mindful breathing to get the rest you need and deserve.

Simple Evening 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.

A breathing break using mindfulness, muscle relaxation, and deep breathing can tap into the body's relaxation response to provide self-care and relieve stress.

Tranquil Breathing Break

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.

Mindfully bask in the morning sun's warm glow to uplift your mood and energize you, and if it's cloudy, use visualization to help.

Morning Sun 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.

A meditation for mothers with breathing exercises and affirmations to promote relaxation and self-care.

Calming Motherhood Affirmations

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.

Meditation practice of counting breath helps control wandering mind, improves focus in daily life.

Refocus A Wandering Mind

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.

Create a peaceful space with this meditation and practice mindful breathing, helping to relax the mind and body through visualization.

Visualizing Your Peaceful Place

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.

A quick 5-minute mindful breathing meditation can help soothe a tired body and overworked mind, allowing you to focus on tasks or sleep better.

5 Minute Breather

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.

Progressive muscle relaxation technique helps release body tension and increases self-awareness for identifying areas needing more self-care.

Simple Body Scan Meditation

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.

Practice this meditation to find calm amidst overwhelm, excess energy or racing thoughts.

Create A Moment of Calm

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.

Reduce stress and clear your mind with centering breaths and meditation to sit in stillness and find your center.

Centering Breaths

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.

Start each day with a fresh perspective, take a moment to breathe and ground yourself, use meditation to live mindfully and focus on one step at a time.

A Fresh Start

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.

The 54321 technique is a grounding meditation for anxiety which uses the five senses to connect with surroundings and body.

5 Senses Grounding

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.

Healing meditation uses mindful breathing, affirmations & increases self-awareness to encourage trusting oneself and recognize individual healing methods.

Encouragement and Healing

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.

Pregnancy-specific body scan meditation helps connect with growing baby and fosters gratitude for body's hard work.

Body Scan During Pregnancy

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.

Practicing self-compassion involves relaxing and focusing on being kind towards oneself, which can be more challenging than showing kindness to others.

Offering Self Compassion

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.

Relax and fall asleep with a soothing body scan which slowly relaxes each part of the body to ensure a restful night's sleep.

Relaxing Bedtime Body Scan

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.

Relax your mind for a restful sleep, let go of intrusive thoughts, and play soothing music to reach relaxation and have a good night's sleep.

Restful Mind for Sleep

Release the stress and anxiety that comes with living through a pandemic or dealing with a current illness/injury. Allow yourself a few moments to acknowledge that you may be feeling unsafe or insecure about your health, and ground yourself in the present moment. Release the fear and breathe.

Manage pandemic stress and illness anxiety by acknowledging your feelings, grounding in the present, and releasing fear through deep breathing.

Release Anxiety About Your Health

This grief balancing meditation takes you towards observing your grief and gently letting it go. Balance the elements of water and fire, using a lit candle to represent the imbalance of the water brought into your life from grieving. This can be used for those who have lost anyone in their life, including pets, or going through a major loss such as a divorce or job loss.

A grief balancing meditation that helps you observe and release grief by balancing water and fire elements, using a lit candle as a symbol. Suitable for various types of loss.

Balancing Grief

This brief 10-minute meditation gently guides you to relax your body after experiencing a period of stress. Through centering breaths and awareness of the body, you will practice reducing the stress that we tend to hold on to by releasing tension and speaking positive affirmations.

A 10-minute meditation to reduce stress by relaxing the body through centering breaths, awareness, releasing tension, and positive affirmations.

Reduce Stress In The Body

Take a deep breath, it's going to be okay. This gentle meditation is an immediate recentering to calm yourself after high stress or intense emotions. Use this practice as many times as needed when dealing with regulating your emotions.

"Immediate recentering through gentle meditation to calm high stress or intense emotions; use as needed for emotional regulation."

Tracks by Heather Gilmartin, LMSW