This is a simple mantra meditation practice that can be done first thing in the morning. We will focus on the energy centers of the body, illuminating and expanding so that we can release anything that is blocked or stagnant. This practice offers calibration and positivity in a gentle way.

Good Morning Positive Energy Infusion

This is a clarifying and confidence-building affirmation practice is something you can do first thing in the morning to set yourself up for a wonderful day ahead. The affirmations are focused on grounding, trust, positivity, and being open to the unexpected joys in life. Practice daily for a month.

Morning Affirmations For Confidence

When we lose compassion for ourselves, it becomes difficult to find compassion for others. This is a simple mantra meditation for cultivating the powerful practice of compassion and loving-kindness.

Building Compassion And Connection

This is a quick three-minute breathing exercise and meditation that cools the system and supports immunity as well as stress relief. It is advisable to do it every morning. If you cannot roll your tongue, you can also just breathe in over the tongue for a similar effect.

Cooling Breath For Immunity

Take a few minutes in the morning to breathe, smile, and focus on the deep-seated joy that lives within, that you can tap throughout your day.

Five Minutes Of Morning Joy

When we are busy or stressed, it can be difficult to allow ourselves moments of pleasure. This short meditation is about cultivating a sense of pleasure in the body and seeking opportunities to allow more pleasure in our lives.

Inviting Pleasure Into Your Life

This meditation practice is designed to connect or reconnect to the power of gratitude. This ten-minute track is ideal to remind us of all the magic that surrounds us. Gratitude meditations are an excellent practice to repeat for 30 days or more to rewire the brain and better embody the space we occupy so that we can allow in more of what we love. I recommend finding a comfortable seat to begin this practice.

Embody Gratitude

This is a very short but powerful practice to do when you are in bed and ready to let go of your day and find a deep, nourishing sleep.

Deep Nourishing Sleep

In this nine-minute meditation, we focus on and redirect anger, rather than trying to ignore it. We all get irritated or angry at times, and rather than seeing this as a bad thing, we can find ways to use this energy productively.

Redirect Anger And Frustration

This practice is designed to relax the body and invite nourishing, healing sleep through a focus on breath, body, and a deep cognitive release. I guide you through a relaxation and meditative preparation then allow the music to carry you toward a rest that invites your body to do the work it does best: processing, healing, and restoring, so you will wake up rested.

Journey To Deep, Nourishing Sleep

Clarify and cast your vision with this 10-minute meditation and visualization. We begin by finding balance and mind-body harmony with a few conscious breaths, then recall a time in our lives when we were unstoppable. Harnessing that same energy and feeling, we begin to cast a vision for the future. This meditation is best done with one goal or vision in mind.

Realize Your Vision

Anxiety and worry can either take a toll on us, or such feelings can offer us information about our values and remind us to return to grounded energy. By finding a way to persevere and push beyond anxious thoughts and experiences, we learn to better listen to ourselves and find alignment. This is a great meditation for times in which you feel a lot of pressure, either personally or professionally.

Release Anxiety and Worry

This is a short, 5-minute, healing meditation and visualization. This practice involves the guided visualization of a warm and infinite source of light within. This serves as a reminder that we all have a deep sense of self-compassion and love inside of us, that when unlocked, can heal and release whatever no longer serves us.

Natural Healing Meditation

This is a short visualization that is ideal when you feel as though you haven't been yourself, or you don't trust yourself to make a decision. It is about tapping the inner wisdom by symbolically walking toward it. This meditation has an optional writing exercise at the end.

Toward Your Deeper Self

Give yourself these twelve minutes to dive deep into the body, listening to the wisdom of stillness that lives inside of you. We will do a body scan and guided visualizations to bring you peace, joy, and equilibrium.

The Power & Wisdom Of Stillness

This is a visualization for artists, writers, or anyone who is blocked creatively due to the inner critic. It is designed to dissolve writer's block or any creative blocks you might be facing with a unique combination of breath, focus, and imagination.

Silence The Inner Critic: Visualization

This is the perfect meditation after a long day or when there is a lot on your mind. It is about slowing down and recognizing the beauty available to you now This is a gentle meditation that will help you to come into the present.

The Beauty Of The Present Moment

So often we feel like we need to feel good all the time. This meditation is about being with what is and how incredibly beautiful and transformational that can be. Whether you are feeling great or need a pick-me-up, sitting with the breath and a little reflection to come to presence can do wonders for our acceptance, gratitude, and ability to move forward with trust and flow.

Trusting Your Journey And Finding Joy

Emotions are natural and beautiful, but when we are extremely sad or fearful, or angry, our energy is depleted. Likewise, when we are around others who are exhibiting extreme emotions, they can stick to us. This meditation is a technique that will help you to feel extreme emotions, release them, and find strength on the other side.

Find Strength From Extreme Emotions

At times, it can feel as though everything is falling apart. In these moments in time, every problem feels like it will last forever. But this meditation offers a simple practice that will allow you to recenter and begin to move forward despite setbacks.

Finding Calm in the Midst Of Chaos

Get cozy! This is a deep sleep meditation that will begin with progressive muscle relaxation and invite you to release stress and welcome the healing power of sleep.

Stress-Melting Deep Sleep Meditation

The equinox is a time of year to reconnect with nature and take stock of our lives. We will let go of old baggage and connect to the earth to plant the seeds for what we'd like to bring in. Feel free to practice this on the equinox or any time you need to find balance.

Equinox Meditation For Letting Go

Many of us create goals to write a book someday or spend more time exploring the world through photography or painting. Then, it seems, life gets in the way. This meditation is about how to embody creativity in your day-to-day life. It will help you to break blocks and remember the joys of creative abandon that we inherently know as children. It will help you to summon the feeling of creativity so that you can call on it when you need it. Thank you so much for practicing with me. -Jen

Embody Creativity With Visualization

This is a 9-minute visualization for those who feel inhibited by feelings of loneliness or disconnection and are ready to move forward. By confronting feelings associated with neglect, a sense of safety is possible. From a place of safety and security deep within, we find freedom from the past and the empowerment to grow.

Cultivate Connection And Security

For this exercise, we will spend five (5) minutes meditating and five (5) minutes writing. This exercise, especially if practiced regularly, will lead to greater self-awareness and more perspective on emotions and reactivity. It can be challenging to freefall into a writing practice at first, so do your best and stick with it. It will pay off in unexpected and magical ways.

Going Within: Meditation And Journaling

Flow has been defined by Mihaly Csikszentmihalyi as optimal experience, and it is a state we often feel when we can be fully ourselves. These are times when self-consciousness leaves and we can be fully immersed in the moment. This is a quick meditation to find flow.

Three Minutes To Flow

We can often find moments of pure presence in meditation, but this practice offers tools for cultivating presence during our lives. I recommend practicing this each day for one week to fully implement the practice and begin to cultivate a habit of presence.

Deepening Presence For Appreciation

We often get caught up in what we don't have and day-to-day gossip, but what happens if we stop and explore the world in new ways? I wrote, "Our Sky, the Ocean" to capture the magic of everyday life and the appreciation available when we slow down enough to absorb it all. This is an original story that appears in The Glass City, a collection of fiction by Press Americana.

Our Sky, the Ocean

Jen Knox

Author, Creativity Coach, Yoga 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

This short and sweet meditation with affirmations is perfect for just before a big event. Remember that you deserve to be where you are, and this is just another step on the journey forward.

Public Speaking With Confidence

We often feel rushed and as though we cannot be present because we need to get to the next thing. This meditation offers breath and visualization to help you connect with the confidence of patience and presence by understanding that you can create feelings of accomplishment at any time.

The Power Of Patience

Anytime we make ourselves small or do not speak up, we are acting inauthentically. In this meditation, we'll focus on tools to take beyond the meditation itself that will help us to remember our strengths and personal values that can carry us through and remind us of who we truly are.

Showing Up With Authenticity