In just three minutes you can take a break from stress, chaos and drama and find yourself deeply relaxed and at ease by using this popular 4-7-8 breath technique. Made famous by Dr. Weil, practicing this daily can bring great calmness to the body.

Use the 4-7-8 breath technique for three minutes daily to find calmness and relaxation, according to Dr. Weil.

Relaxing Simple & Short 4-7-8 Breath

This short and simple breath technique makes resetting easy. Using nasal breathing and a breath-hold, resetting your breathing pattern so you can feel more peaceful and restful. Inspired by the Buteyko method.

Reset your breathing pattern with a simple breath technique using nasal breathing and breath-hold, inspired by the Buteyko method, for peace and rest.

Reset The Breath Before Bed or in Stress

When we feel anxious, under stress, or in pain, our breath can speed up, which is the opposite of what we want. This simple practice can be done sitting or lying to support releasing stress, anxiety, or pain through conscious breathing, specifically, exhaling. It's also a great practice to do before bed or as an appetizer before meditation while being meditative and deep as it is.

Conscious exhaling eases stress, anxiety, and pain; a simple practice before bed or meditation.

Exhale To Relieve Stress Or Pain

Navy Seals use box breathing to support focus and ease in difficult situations. In this adaptation of the breath, we lengthen the exhale in order to support an even deeper relaxation for the nervous system. You can use this simple practice for a break at work, to prime you for meditation or even before sleep at night.

Box breathing technique is adapted by Navy Seals to support focus and ease in difficult situations by lengthening the exhale for deeper relaxation of the nervous system.

Box Breathing for Relaxation

A breathing practice with the use of an affirmation. Affirmations or mantras are a powerful way to train the mind while the breathwork supports the focus on what we want to be transformed within us: from stressed to resilient and calm.

Breathing practice with affirmation transforms stress to resilience and calm by training the mind through breathwork.

Safe, Strong And Calm

The full moon is a ripe opportunity to release and let go of what isn't serving you in your life and to create space for what you truly want. This is a ritual with candles, sage, or palo santo that helps you to create an intention on the full moon (can also be done within a 3-day window of a full moon) to manifest what you want in your life. It will take you through a specific process to let go of three things and then manifest in three areas of your life.

Utilize the power of the full moon to release negativity, set intentions, and manifest your desires through a simple ritual and specific process.

Full Moon Manifestation Ritual

A guided clearing of the seven chakras to help you restore and heal while you sleep. You can use this meditation to fall asleep as it welcomes you to let go at any time. It is also a highly effective technique if you wake up at the night. Release energy that is not working for you, reap the benefits of clearing, and wake up ready for a fresh start.

Heal and release stagnant energy in your chakras while you sleep with a guided meditation, leaving you refreshed for a new day.

Full Chakra Healing For Deep Sleep

Support for anyone struggling with mindful eating. How slowing down and chewing supports a healthy nervous system, digestive system, and steady mind, leading to greater enjoyment of life, one taste at a time.

"Discover the benefits of mindful eating through slowing down and chewing, resulting in a healthy nervous system, digestive system, and steady mind."

Chewing Your Food For Greater Health

This short pep-talk encourages you to enjoy a little more life today. We tend to take things seriously, and our lens on the world is as we choose it. Fill yourself with awe, put on a smile, and maybe change how you see things and watch as they begin to change.

Choose to enjoy life today by filling yourself with awe and changing your perspective.

Have A Little More Fun

Often we strive for ecstatic states and fall short. What if being OK and "just" OK was the bliss we seek after all?

The pursuit of ecstasy may not be necessary; being content with being "just" OK could be the key to finding true bliss.

Why Being Just Ok Is More Than Ok

How can we turn bad moments into better ones? This explores self-love in a moment and self-love that we can develop in time to truly live blissful, happy lives.

Explore self-love to turn bad moments into better ones and live a happy life.

Growing Self-Love

Shift your mind, practice this, you'll never experience FOMO again.

Avoid FOMO forever by shifting your mindset and practicing mindfulness.

There Is No Such Thing as FOMO

Oftentimes we think we know what's best, forgetting that there is a great power that wants to work for us - the universe. If we don't allow for the universe to deliver, it will come knocking. It may present us with challenges, but the challenges can also be seen as food for our growth, learning, and joyous living.

Trust the universe and allow it to deliver, or it will present challenges for growth and learning.

Allow the Universe to Deliver

We often put our happiness in the hands of others and what they think of us. We want to be helpful, seen as reliable and competent. To this end, we might say yes a little too much, resulting in fatigue, overwhelm, even exhaustion. This short talk discusses the how, when, what and why of saying No.

"Stop pleasing others and say no to avoid burnout," a short talk highlights the importance of saying "no" to maintain mental health.

The Value in Saying No

We’ve all heard someone say, “It’s nothing personal,”—yet it still lands like it is. This talk is your reminder and your release. Together, we’ll explore why it's truly not personal, even though it feels like it is. We'll explore how this can be an opportunity to feel discomfort and grow even more whole, even when others project, blame, or create distance. You’ll learn to identify what is theirs and what is yours, reclaim your energy, and come home to your center. Perfect for moments of confusion, conflict, or emotional activation.

Learn how to stop taking things personally, reclaim your energy, and find peace amidst confusion and conflict in this empowering talk.

Their Stuff Isn't About You

We're often told we shouldn't be angry and that anger is damaging to our system. In this short session, we explore the bad rep anger takes on and how, if we can practice mindfulness amid the anger, we can use it as the transformation necessary at the moment. Through self-awareness, with a sense of peace and ease, the anger can take a new shape of compassion and thoughtful action.

Anger can be transformed into compassion and action through the practice of mindfulness and self-awareness.

Transform Anger into Thoughtful Action

Why are we so impacted by change? Exploring our natural reaction to change that feels unbearable. How can we recognize this when it happens and make a practice that supports us to welcome change without fear. To be empowered instead of impacted negatively.

Exploring how to embrace change and become empowered, rather than impacted negatively by our natural reaction to it.

How to Manage Change

If you're feeling fear, this mind-shift hack can help you dissipate that fear. We do a 2-minute mindfulness practice as part of this coaching track to help you embody the idea of shifting from fear to feeling joy and purpose in your pursuits.

A mindfulness practice can dissipate fear and shift focus to joy and purpose in pursuits, according to this coaching track.

A Remedy for Fear

Living the life of your dreams begins with this step. Ideas to carry you from the seed of your imagination to fruits beyond what you could have planned.

Start living your dream life by following these ideas, which will take you from imagination to unexpected success.

Live the Life of Your Dreams

Coming into balance with yourself or a partner is a matter of recognizing and honoring the aspects of the divine feminine and divine masculine that are in you always. Both are needed in you to hold space for you and both are needed in a relationship. This talk helps you to explore the how and why.

Explore the importance of recognizing and honoring the divine masculine and feminine within yourself and in relationships for balance with this talk.

Balancing Masculine & Feminine Energies

Reflection and journaling accelerate your personal awareness and growth. In this track, you'll receive two reflections that you can use for awareness and growth. The first prompt helps you understand your value and the second prompt helps you to recognize what you're already doing that is working well for you.

Reflect and journal for personal growth with two prompts: 1) understand your value, 2) recognize what's working well for you.

Journaling Prompts for Self Esteem

Who said you had to stick to a belief once you declared it? The practice of awareness teaches us that we are changing moment to moment. We get new information about ourselves, our lives and our desires, and what is important to us that can slightly or fundamentally change things for us. This talk affirms that not only is it ok to change your mind but that it can be an act of mindfulness to evaluate previous choices, beliefs, or stories and choose the opposite. It doesn't mean you were wrong before or that you're wrong now - in fact - you are wonderfully and consciously, human!

Changing your beliefs is okay and can be an act of mindfulness as we are constantly evolving and getting new information about ourselves and our lives.

You Have Permission To Change Your Mind

Meditation can be quite challenging for many reasons - busy mind, sleepy mind, painful body, etc. In this session, we talk about how the challenges guide the way and practicing meditation in a way to understand our minds and consciousness. In this way, we can get closer to the truth beneath and beyond the challenges.

Meditation challenges guide the way to understanding the mind and consciousness, helping us get closer to the truth beneath and beyond the obstacles.

An Intention of Meditation

Use this as a way to reflect in your mind or in your journal about how the day went. A great practice to celebrate your wins and strategically set your sights on growth. With this daily practice, you can get better and better each day. Share your thoughts and your celebrations with us!

Reflect and celebrate your wins daily to strategically set your sights on growth and get better each day. Share your thoughts with us!

Journaling & Reflection For End Of Day

In this short track, you have the opportunity to journal with the prompt, time, and space allotted. Together we center inward and then begin the reflective practice of journaling as a reply to the prompt. This prompt is meant to bring about inspiration - whether you're feeling stagnant or stuck or just looking for an idea to inspire what's next in your week.

Reflective journaling prompt to inspire creativity and motivation, with time and space allotted for self-reflection and inward focus.

Journaling For Inspiration

In this short talk, I share how Kabbalistic teachings help us find light in moments of darkness and transform challenges into catalysts for growth. Kabbalah teaches that within every obstacle lies a hidden spark of divine energy — and when we reveal it, we not only elevate the experience but also elevate ourselves. I’ll guide you through how to recognize these sparks in your own life, shift your perception from resistance to revelation, and align with the higher wisdom that’s always available to you. This is for anyone walking through a difficult season or seeking to consciously create a new destiny with more light, purpose, and peace.

Discover how Kabbalistic teachings can help you find light in darkness, transform challenges into growth, and elevate yourself through hidden divine sparks.

Kabbalah: Transform Challenge Into Light

Once you learn this technique, you can do it in less than a minute, at any time. This technique interrupts stress, frustration, worry, annoyance in its tracks and helps you get present and pivot mindfully. STOP stands for Stop, Take breaths, Observe and Proceed. Try this to STOP what's not serving you and START nurturing yourself.

The STOP technique interrupts negative emotions, allowing mindfulness and self-nurturing. Can be done quickly and easily at any time.

STOP Technique For Stress Or Frustration

A short and easy way to start your day with joy and gratitude. Enjoy the day, activating happiness from within.

Start your day with joy and gratitude, activating happiness from within.

Morning Gratitude

Whatever has happened before this moment has passed. Take this moment now to refresh. Using intention, focused breathing, and gentle guidance, return to a place of peace and presence. Great for the end of the day to begin to wind down or for any moments of being off-balance or triggered by others, anger, overwhelming sadness.

Refresh in the present moment using intention, guided breathing, and peaceful focus; ideal for winding down or overcoming negative emotions.

Refresh And Start A New Moment

A simple and short practice to come to center within yourself. From here, setting an intention for something you can create that will make today amazing for you.

Quick practice to center yourself, set an intention to create something amazing for yourself today.

Make Today Amazing

In this short meditation give yourself just the pause you need to start again. With whatever has happened, allow yourself to reset and go into whatever is next without any baggage from whatever has occurred. Fresh mindset starts now.

Reset your mind and start anew, leaving behind any baggage from past events.

Hit the Reset Button

A meditation for if you've been feeling stuck. Release patterns of worry, doubt and fear and step into skillful action through setting your own intention.

Meditate to overcome feeling stuck by releasing patterns of worry, doubt, and fear, and stepping into skillful action through setting an intention.

From Uncertainty to Intention

No matter what today may bring, use this meditation as an anchor into your own strength, resilience and possibility through challenge.

Stay strong and resilient with a meditation to anchor you through life's challenges.

Affirmations for an Incredible Day No Matter What

Move from the content of your mind into the context of your life. This meditation gives the opportunity for creating the space needed for appreciation, focus and what you truly, deeply want for yourself. Great as a daily ritual practice.

Meditation helps create space for appreciation, focus, and self-realization by moving from mind content to life context; a good daily practice.

Taking Time for Peace

If you've woken up in the middle of the night, this is your tossing and turning prescription. A relaxing visit to your favorite beach where the plushest and comfortable hammock is waiting to cradle you. Listen to fully relax every part of your body, heart, and mind so that you can blissfully rock back to sleep under the starry night sky.

Relax and sleep better with a visit to your favorite beach and a comfortable hammock to cradle you under the starry night sky.

Fall Asleep Again at the Beach

Relax into a deep and pleasant sleep by setting an intention and letting it sink into your subconscious as you relax and release tension from the entire body. Use of imagery for psychic sleep state.

"Set intentions and relax for deep sleep using imagery for psychic sleep state."

Yoga Nidra for Relaxation and Sleep

If you're tossing and turning, try this out. This meditation uses "moon piercing breath" and gently guided soothing meditation to whisk you back into peaceful, restorative slumber.

Meditation technique "moon piercing breath" used to guide into peaceful sleep.

Fall Asleep Again

Let's visit a blissful place: Sleepland. And how do we get there? We float, of course! Get into bed, relax your body and your mind and enjoy a smooth ride to a dreamy destination. Gently narrated, includes relaxation and soothing imagery.

Float your way to the dreamy destination of Sleepland by relaxing your body and mind with this gently narrated audio guide including soothing imagery.

Float into Sleep

A simple meditation to use your awareness and sensations to release, let go and make your way to blissful sleep. Cleanse your energy and let what doesn't serve you melt like wax off a candle. Release into your dreams.

Use meditation to release your worries and cleanse your energy before sleeping, letting go of what doesn't serve you and entering blissful dreams.

Energy Cleanse For Sleep

Take in the energy you need and release all that you don't need. This is an energy-refresher meditation - like putting your energy in the wash and experiencing your colors come out brighter than brand new.

Refresh your energy with a meditation that helps you release unwanted energy and feel brighter than ever before.

The Energy You Need

A profound yet simple practice of taking the time for quiet. No matter what happens in the quiet, let this time be fully yours. Forgive yourself and let the minutes add up in your self-care bank account.

Take time for quiet to build your self-care bank account by forgiving yourself and letting the minutes add up.

Five Minutes to Quiet Mind

A short and effective nighttime ritual to wind down from your day and get ready for restorative sleep.

A simple bedtime routine for better sleep.

Nighttime Ritual

Use this meditation if you've been tossing and turning or if you've woken up and want to get back to sleep fast. This soothing track provides calming words delivered with a true sense of understanding to support a feeling of ease, safety, and being okay enough to turn into a sweet sleep. The technique works well for busy minds or if you've been anxious at night. We use a body scan, kind words, affirmation, and breathing.

A calming meditation track that helps you fall asleep quickly by using body scan, kind words, affirmation, and breathing techniques for anxious minds.

Get Back to Sweet Sleep

A meditation to do in bed as you prepare to drift off into a restorative slumber. Go on a journey through your own magical forest and collecting any tension or thoughts along the way that you can ceremoniously release out into mother nature before you float in perfect waters toward your blissful sleep.

Meditate in bed to release tension and thoughts into nature on a journey through a magical forest before drifting into a restorative slumber.

The Magical Forest Sleep Meditation

A magical meditation adventure into the garden of your dreams. Relax and drift sweetly into sleep as you plant the seeds of your dreams. Feel the flowers of sweetness blossom within and all around you, tingling with magic.

Meditate in your dream garden and plant the seeds of your desires. Feel the magic as it blooms around you and drift off to sleep.

Garden of Magical Dreams

A relaxing meditation designed to fall asleep to, creating energy of gratitude and contentment as diamonds of your heart as it opens and connects to the sky above. A process to shift from your conscious mind to your unconscious and manifest positivity, feelings of bliss, love, connectedness to spirit, the universe, and your highest self as you drift into a deeply restorative and healing night's sleep.

This meditation helps you fall asleep while shifting from conscious to unconscious mind, creating feelings of gratitude, love, and connectedness.

Sleeping Under Stars of Gratitude

Retreat to your sleep sanctuary in this guided practice designed to help you fall asleep and stay asleep all night. With the use of a body scan, visualization, and affirmations to help program your subconscious for exactly what you want: a full, restorative, and rejuvenating sleep.

Guided practice for sleep using body scan, visualization, and affirmations to program your subconscious for restorative and rejuvenating sleep all night.

Asleep All Night

This meditation uses the 285 Hz frequency—known for its restorative effects on the body’s cells—to support physical healing and energetic alignment. You’ll be guided to set a clear intention for your well-being as the tones work subtly on a cellular level. Use this daily to ground, reset, and support your body’s natural healing process.

Meditation using 285 Hz frequency for physical healing and alignment, with guided intention setting for daily grounding and support.

Healing Intention With 285 Hz Frequency

This practice lulls you into sleep by first enveloping you in guidance to activate your self-love and care powers. When you go to sleep in a positive mindset your sleep efficiency is higher, resulting in a better morning and day.

A guided practice helps activate self-love and care for better sleep efficiency, leading to a positive morning and day.

Self Love & Fall Asleep

When you're feeling off-balance, like your energy is outside of you or your inner light has been dimmed, come back to yourself through the power of pause, intention, and attention. In this simple but powerful practice, you'll take a pause to return to your inner light and unapologetically allow that light to grow and beam from your inside out.

Return to your inner light and regain balance through the power of pause, intention, and attention.

Return To You

In the midst of global change and chaos, it's normal to feel anxious and uneasy. This meditation helps you establish a sense of safety in your practice, in your space and in your being while nourishing you through a self-care-focused meditation.

Find safety and nourishment through self-care-focused meditation amidst global chaos and anxiety.

Self Care Through Uncertainty

In this meditative poem, what calls out to you? Listen as meditation with breathing cues given for an embodied sense of your own story. What is the story you? Allow yourself to find joy, lightness, ease, and inspiration in living your life as you. Perfectly, wonderfully, you. Keep going if you feel sadness, there is so much here for you in your story.

A meditative poem encourages listeners to embrace their own story, finding joy and inspiration while allowing space for sadness.

Your Story is Your Journey

This poem is part storytelling and part prescription for broken hearts. It is suited if you've been going through a breakup or wish to reflect on a past relationship through this reading. The message is hopeful: our feelings of brokenness are to be celebrated as the golden moments. Challenges of the heart are painful but provide us with the growth we couldn't get any other way. May this bring a glimmer of a smile to your face and a warmth to your heart - you are not alone.

A poem offering hope to those with broken hearts, celebrating the growth that comes from heartbreak and reminding readers they are not alone.

Broken Dreams

A simple story of a phone call with Grandma. Weaving a deep and intimate connection with a splash of humor, I hope this story reminds you of a Grandma who's in or who has been in your life and makes you smile.

Heartwarming story of a phone call with Grandma that evokes fond memories and brings a smile.

A Phone Call with Grandma

A cross between story and poetry, this is my story of surrender and listening to my inner guide. In February of 2020, I planned a 5-week trip to Thailand that turned into 2+ years and a complete life change. I was alone and then I was in the community. I was single and then I was partnered. I was broken-hearted and then I was free. The best any of us can do is to be true to ourselves, we just never know when the world will come crashing around us.

Story of surrender and listening to inner guide leads to life-changing 2+ year trip to Thailand, finding community, love, and freedom.

The One Way Ticket

Part story and part meditation for sleep, this track brings you to a beach bungalow to unplug your mind. The benefits of unplugging your mind include relaxing your body, melting into sleep, and enjoying beautiful ocean waves and breeze as you do.

This track takes you to a beach bungalow to relax your mind, body, and soul with the sound of ocean waves and breeze to help you sleep.

Unplug Your Mind

The story of Emma wanting to sleep and using a setting on her air purifier immediately transports her into clear breathing in a magical forest where she explores everything that relaxes and soothes her body and mind. Eventually, she is rocked to sleep in the sweetest way she could ever dream!

Emma uses air purifier to enter magical forest, relaxes and falls asleep in the sweetest way.