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.

Start your day with a simple mantra meditation practice that focuses on energy centers of the body, illuminating and expanding for a positive start.

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.

Practice morning affirmations of grounding, trust, and positivity for a month to build confidence and welcome unexpected joys in life.

Morning Affirmations For Confidence

This 3-minute track is designed to remind you of your worth and deepen your self-belief as well as your ability to give and receive love.

A 3-minute track to boost self-worth and love-giving/receiving ability.

Affirmations For Self-belief And Love

You can do this meditation while still in bed. In just a few minutes, set positive intentions for the day so you can move forward with purpose and balance. This meditation puts you in a good mood and reminds you to live as your best self.

Set positive intentions for the day in bed with a quick meditation to start your day with purpose, balance, and a good mood.

Purpose-filled Mornings!

This meditation is about moving forward and releasing unnecessary or unhelpful feelings of guilt.

Let go of guilt and move forward with this meditation on releasing negative emotions.

Release Guilt & Find Empowerment

Heal and ease into sleep, slowly letting the day melt away with this meditation with gentle affirmations for healing, joy, and peace.

A soothing meditation session to promote healing, joy, and peace while preparing for a good night's sleep.

Release The Day And Receive

Remember your strength with these simple affirmations. As you hear each affirmation, fully absorb the message. You can listen to this one over and over again. Enjoy!

Boost your confidence with powerful affirmations by listening and absorbing each message repeatedly.

Morning Affirmations For A Beautiful Day

Our bodies deserve the chance to reset and heal. This hour-long sleep meditation will help you to relax and also melt down into a truly restorative sleep with affirmations to reset the system and help you walk up feeling good.

Reset and heal your body with an hour-long sleep meditation for restorative sleep and positive affirmations to wake up feeling good.

Your Deepest Sleep: Reset and Restore

This is a simple meditation with an optional journaling exercise that you can practice each full moon cycle to let go of what is no longer serving you and truly lighten your mind and body so that you can welcome in what is more aligned.

Full Moon Ritual To Release And Reset

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.

Lack of self-compassion hinders compassion towards others; mantra meditation helps cultivate compassion and kindness.

Building Compassion And Connection

This visualization practice will help you let go of unhelpful and inaccurate thoughts that lead to fear and self-doubt. I recommend returning to this practice daily for one week.

Daily visualization practice for one week to release unhelpful thoughts causing fear and self-doubt.

Release Fear and Self-Doubt

A 10-minute guided meditation for stress relief, combining mindfulness, breathwork, and body scanning, with a touch of self-compassion. This practice is designed to reduce cortisol levels, calm the nervous system, and increase emotional regulation.

10-min stress relief meditation with mindfulness, breathwork, body scanning, and self-compassion to reduce cortisol levels and increase emotional regulation.

Stop Stress Now: Calm the Mind and Body

We will cultivate inner stillness so that we can be equipped to better navigate the change we want to see internally and get a little closer to the core sense of self that knows how capable and strong we are. "Within you, there is a stillness and sanctuary to which you can retreat at any time and be yourself." -Hermann Hesse

Cultivate inner stillness to navigate change and connect with core self; retreat within for strength and stability - Hermann Hesse

Building Confidence and Strength

We often feel things are happening to us, but we can always choose how we see the world. By changing our perception, we can find a new future. This is a writing and meditation practice, so have your journal ready.

Choose your perspective to shape your future through writing and meditation practice with a journal to guide your journey.

Mindful Words, Embodied Leadership

This simple breathing practice can be done to find calm or energy, depending on the way you approach it. In this practice, you'll learn the yogic practice of alternate nostril breathing.

Learn alternate nostril breathing to find calm or energy in this simple yogic practice for breath control.

Clear & Happy: Yogic Breathing

A breath practice to do when you are feeling shaky or untrusting of your own abilities.

This text describes a breath practice to regain confidence and stability when feeling doubtful or insecure about one's capabilities.

Breath For Core Confidence

In this practice, we'll do two rounds of holotropic breath to release deep-seated stress in the body, mind, and emotions. By starting with these short bursts, you can work your way up to a longer practice. This breath practice offers not only stress release but also clarity of mind and a more optimized body.

This practice involves two rounds of holotropic breath for stress release, clarity of mind, and optimizing the body.

Release Stress And Unwelcome Emotions

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.

A 3-minute breathing exercise and meditation can cool the system, support immunity, and relieve stress, to be done every morning, even without rolling the tongue.

Cooling Breath For Immunity

This is an excellent breath practice to do at the end of the day or after a stressful situation to calm the system and relax the mind. It is a wonderful preparation for sleep.

A calming breath practice to relax the mind and prepare for sleep after a stressful day.

Mindfulness with Breath: Stress To Rest

In this short talk and breath practice, we'll learn three of the most simple and powerful breath practices I know. My hope is you will be able to leverage these simple exercises when they're needed and better understand why just "taking a deep breath" isn't always enough. Thank you for practicing with me.

Learn simple and powerful breath practices to use when needed and understand the importance beyond just "taking a deep breath."

3 Breath Practices for Every Day

This is a 3-minute wake-up session to give you motivation and clarity for your day. We often think we need to map out everything, but one clear intention at the start of the day and a little breath can take us places we previously couldn't imagine.

A 3-minute morning routine for motivation and clarity, focusing on setting one clear intention and deep breath for a successful day ahead.

Feel Your Power: Breath + Intention

This 3-part breath practice comprises an energizing and focusing experience that will allow you to press the reset button when you feel overwhelmed.

A 3-part breath practice for resetting and regaining focus during overwhelming moments.

SOS Breath Practice To Help You Reset

Something for your toolkit. This is a simple two-part inhale and one-part exhale practice that will help you to find inner balance and harmony.

Try a simple breathing exercise with a two-part inhale and one-part exhale to achieve inner balance and harmony for your well-being.

Breath Practice For Anxiety And Worry

A five-minute segmented breath practice that will give you a boost of energy. Using a 4-part inhale, then a long exhale, we can pull more oxygen into the body. Use this natural energy surge whenever you need it. A short practice, come back to it anytime.

Boost your energy with a 5-minute breath practice using 4-part inhales and long exhales for a natural energy surge anytime you need it.

Fast Energy Boost With Breath

Two breath practices when you need to find more momentum. Music: "Natural Light" by Leon Riskin

Two breath practices to boost momentum, accompanied by the song "Natural Light" by Leon Riskin.

Advanced Breath for Energy

This is a lovely way to quickly reset your nervous system when you feel on-edge or triggered. It also is of great support when you feel lethargic or tired and need a positive and measured boost of energy. You can complete this breath practice standing or seated.

Reset your nervous system and boost energy with a quick breath practice, perfect for when feeling on-edge, lethargic, or tired. Stand or sit.

Simple, Quick Breath Practice

Two practices that you can do in a few minutes to reset the energy when you need to relax and find more harmony.

Quickly reset your energy with two simple practices for relaxation and harmony.

Body Balancing Breath

Meditation and writing exploration are about finding the inner calm, no matter the chaos that's going on around you.

Discover inner peace through meditation and writing amidst life's chaos.

From Chaos to Calm:

A meditation and intention practice for every new moon. This is an excellent time for setting intentions, but we'll take time to tap into our highest self to find the deepest connection and clarity around what we'd like to bring into our life. Grab a journal!

A new moon meditation and intention practice to tap into our highest self for deep connection and clarity in setting life intentions. Grab a journal!

New Moon Practice

Sometimes, whether we're meditating or participating in our day-to-day life, we feel negative thoughts, anxiety or worry arise. The "STOP" method can help.

Combat negative thoughts with the "STOP" method during meditation or daily activities to reduce anxiety and worry.

Learn The STOP Method Of Mindfulness

What would you be doing in the world if you could be your true, authentic self? In this practice, we will explore our vision and purpose with clarity and renewed resolve.

Exploring vision and purpose to be true authentic self in the world.

Fulfillment And Purpose

This track is a short talk on the benefits of mindful journaling and how to truly start. It includes three prompts to get you started.

Short talk on benefits of mindful journaling with three prompts to help you start.

Mindful Journaling - How to Start

Anxiety can often make meditation more difficult. This talk with a few exercises will support you as a new or returning meditator to find ways that work even if you are feeling anxious or worried.

Learn how to meditate effectively despite anxiety through exercises and guidance in this supportive talk for new or returning meditators.

Mindfulness Meditation for Anxiety

This 3-minute practice will help you reset your energy and approach the day with a growth mindset and a positive perspective.

Reset your energy and approach the day positively with a 3-minute practice for a growth mindset.

Daily Reset Practice

This is a simple practice that you can carry with you for the full year, or until you are ready to focus on a new goal.

Practice this year-long goal until ready for a new one - stay committed!

Create A Personal Mantra For The Year

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.

Practice this bedtime routine for a nourishing sleep: let go of your day and find rest.

Deep Nourishing Sleep

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.

Tap into your inner joy every morning through breathing and smiling to set the tone for your day.

Five Minutes Of Morning Joy

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.

Practice gratitude meditation for 30 days with this 10-minute track to rewire the brain and allow more of what we love; find a comfortable seat to begin.

Embody Gratitude

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.

Relaxation practice using breath, body, and cognitive release to promote healing sleep through guided relaxation and meditative preparation with music.

Journey To Deep, Nourishing Sleep

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.

Meditation is about being present with what is, allowing for acceptance and gratitude, which can work wonders for our ability to trust and move forward.

Trusting Your Journey And Finding Joy

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.

Meditate with affirmations before a big event, reminding yourself that you are deserving and this is just a step forward in your journey.

Public Speaking With Confidence

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.

A 9-minute meditation helps redirect anger into productive energy instead of ignoring it.

Redirect Anger And Frustration

“The greatest thing in the world is to know how to belong to oneself.” – Michel de Montaigne The best teacher and guide is within you. Today, we will pose a simple question that will help us to trust we are moving forward in the right direction. Today's session includes a meditation focused on tapping our sense of self-trust. This will lead to a journaling exercise that will allow you to further investigate the process of knowing your next best step. The music is "Adrift Among Infinite Stars" by Scott Buckley

Belonging to oneself is the key to self-trust and knowing one's next best step; meditation and journaling will aid in this process.

My Best Next Step

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.

A 5-minute healing meditation using guided visualization to unlock self-compassion and love for healing and release.

Natural Healing Meditation

This is a simple, 5-minute practice that uses the concept of Loving-Kindness in order to help you to tap into the vast healing and expansive capabilities of intention and love. This is one of the best meditations to shift out of a bad mood.

A 5-minute Loving-Kindness meditation to shift out of a bad mood and tap into the healing and expansive capabilities of intention and love.

Loving-Kindness To Change Perspective

This meditation is guided to help you to tap into the moments you felt strong and carry that energy forward.

A guided meditation to tap into and carry forward moments of strength for lasting energy.

Quick Pick-Me-Up: Remember Your Strength

This meditation includes a short progressive relaxation followed by a sleep journey toward your most cherished natural scene. Let Mother Nature soothe you as you find yourself in the perfect space to settle into your most nourishing and restorative sleep.

This meditation helps you relax and fall asleep by guiding you through a progressive relaxation and a journey into your favorite natural scene.

Let Mother Nature Soothe You To Sleep

This is a short talk and meditation that will help you to tap your true values and take your next best step with confidence and trust.

A brief talk and meditation guide to uncovering true values and confidently taking the next best step.

Feeling Stuck? Find Your Next Best Step

This is a visualization that will allow you to confront anxiety and reframe your idea of a worst-case scenario. Instead of hiding or dodging, we will mindfully address anxious thoughts with courage and compassion.

A visualization technique to confront anxiety with courage and compassion by reframing worst-case scenarios and addressing anxious thoughts mindfully.

Addressing Anxiety With Compassion

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.

Meditation helps release extreme emotions and find strength on the other side, as intense emotions can deplete our energy and stick to us when we are around others.

Find Strength From Extreme Emotions

This is a quick reminder that you are supported and secure. Please listen when you need to ground or reconnect with your strength.

Remember you are supported and secure; ground and reconnect with your strength when needed.

Meditation For Times Of Dread Or Worry

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.

Quick meditation to find flow and experience optimal state of being fully immersed in the moment, defined as "flow" by Mihaly Csikszentmihalyi.

Three Minutes To Flow

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.

Short meditation to cultivate pleasure in the body and seek more pleasure in life.

Inviting Pleasure Into Your Life

Take a few minutes to melt stress and reset your energy. This is an excellent SOS meditation and one that you can repeat for more enduring stressors in your life. It includes visualization and simple mindful attention.

Reset your energy and reduce stress with a quick SOS meditation involving visualization and mindful attention, beneficial for enduring stressors.

Quick Fix To Melt Stress

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.

Meditate and visualize your future with this 10-minute exercise by recalling a time of unstoppable energy and focusing on one goal or vision.

Realize Your Vision

This is a great meditation to do when you feel drained or burnt out and only have a few minutes to spare. Spending a few minutes can have a dramatic effect.

A quick and effective meditation for feeling drained or burnt out, offering a dramatic effect in just a few minutes of practice.

Take A Few Minutes Of Self Care

This meditation allows time to relax the body with simple progressive muscle relaxation, then a gratitude meditation that will help you to drift off into a deep and restorative sleep.

Relaxing body with progressive muscle relaxation followed by gratitude meditation to achieve deep sleep.

Welcoming Deep Sleep With Gratitude

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" is a fictional story in The Glass City that encourages readers to appreciate everyday life by exploring the world in new ways.

Our Sky, the Ocean

A meditative story about the cycle of life, generations, and patterns of realization/mystery. This is an original story by Jen Knox, and it appears in Dandelion Ghosts, a chapbook.

"Dandelion Ghosts by Jen Knox is a meditative and original story exploring life's cycles, generations, and patterns of realization."

Dandelion Ghosts

A reflection on panic disorder and what it means to find your way in a difficult world.

Exploring panic disorder and navigating life's challenges in a thoughtful reflection on finding one's path.