Perfect for those experiencing an overload of stress, anxiety, panic at times, and a sense of discomfort. This 3-minute breathing exercise initiates the Relaxation Response and can help to bring the Parasympathetic Nervous System online. Decrease anxiety, fear, and doubt, secure more bandwidth and capacity to focus, get more grounded and more at ease, and create the ability to relax no matter what is going on.

3 Minute Reset

This session is focused on physically expanding your breathing. Breathe this way into the low abdomen to calm emotions and the mind.

Belly Breathing

This is a motivating session for working through the thing that's holding you back. We use the metaphor of a boulder in the center of your room that you keep ignoring. Your boulder may be perpetuating past thoughts, limiting beliefs, fears or doubts. It makes sense when it was created, but now it's just a boulder in the center of the room that obstructs the view and doesn't let light in. Choose what you're going to do to clear the way once and for all. Decide to change your life for the good. Photo by Ian Beckley from Pexels

Boulders

This is a practice in concentration. We know that every 6-7 seconds, the mind will be distracted - and here's a technology for bringing it back. With practice, you'll build focus and actually change your brain capacity to concentrate. Do what you will with that power! Photo by Tim Swaan on Unsplash

Get Focused

This meditation takes us through the feeling of gratitude for the things and people around us.

Gratitude

This session will give you a priceless resource - the ability to feel and imagine your own safe, secure, peaceful place that you can go to - whenever the world becomes too much. This is a golden light visualization to warm body, mind and fill you with a feeling of radiance and safety. More from your guide and friend, Lauren, at www.laurenziegler.com. Photo by Aaron Burden on Unsplash

Feel Safe And Peaceful

A short, breathing technique to bring awareness and self-acceptance.

Breath Technique & Self-Acceptance

In this session, we feel a sense of an inner smile that radiates throughout the entire body, mind and more. We imagine pulsating cells brimming with joy and bliss. We use breath and watch thoughts and sensations as they change, bring a deep sense of enlivenment.

Attention to Happiness

Imagine being in a place where you just let the stressful things kind of drip...off...you. Imagine letting some of the rigidity lift up off you so your breathing flows in and out with no hindrance. In this session we take off the shield and focus on ease of breathing.

Taking Off the Shield

This session will help you discover how you are feeling and give you a safe strategy for being with those feelings. It will give you space to be, just be, as you are. You will get beneath the thinking and storylines to be in your body and process emotions.

Peaceful, Safe, Kind and Accepting

A short meditation of tuning in to yourself to rejuvenate and bring focus to your brain.

Focus

Choosing the thoughts we will allow to live in our minds, the emotions we will allow to grow in our hearts.

Choosing Thoughts

Peace Photo by Sebastian Voortman from Pexels

Peace

We're so hard on ourselves. True healing takes place when we're able to show up to a given condition honestly and fully, the highs and the lows. It could be called a compassionate space. In this session, create a hospitable space that includes kindness towards yourself. Receive the words of support that you so need right now.

Compassionate Self-talk

Good Morning, let's get grounded. This session uses a quick and effective yogic technology called polarity. It will have you feeling yourself inside of your body and brain. It will calm the mind really efficiently to give you a solid start to the day. www.laurenziegler.com.

Grounded Morning

Gather yourself inward and for a few precious moments, stop focusing on the external environment and what's going on out there. This session will give you intentional inward focus. Find the inward calm and strength, no matter what is going on right now. We use a classical and effective yogic breathing technique to hone our focus and calm the mind.

Calm Inward Focus

Mindfulness is a lifelong journey, and the path that we walk should have some lightness to it. Sometimes it can get serious and heavy, and our desire to transform can cause a lot of striving, or it's frustrating so we stop practicing. By returning to the practice time after time we can realize a peaceful and heart-fulfilling life. A permanent and deep joy naturally bubbles up and we feel that joy and spread it all over our bodies in this session.

Awakening Factor of Joy

A simple exercise of acceptance to the things and emotions, as is.

As Is

The Power Photo by Trace Hudson from Pexels

The Power

Affirmation Photo by Mohan Reddy from Pexels

Affirmation

Bit by bit, tune into your inner world for these moments and notice what it's like to be you right now in your life. Happy? Ok. Unhappy? Ok. No need to figure anything out or fix anything, just let it be as it is. In this session, we see what that's like. Using a body-based technique, we practice this with the body. You may get insight into what else can be, just as it is.

Just As It Is

This session is about coming into something that's available right now. More patient, more compassionate - whatever it is - climb into the moment with a little more attention and a little more care. An internal body scan technique is used to release resistance and soften into what you are and what you're becoming.

Becoming

Focus the Breath, Focus the Mind Photo by 김 대정 from Pexels

Focus the Breath, Focus the Mind

Cooling Breath

A natural byproduct of mindfulness is that it gets us to becoming aware of what is in the moment, and what's possible. It's not to change us, but to help us hold presence. This ancient technique of gazing is a potent mindfulness practice in order to grow consciousness and to cultivate fierce focus. Photo by David Bartus from Pexels

Everyday Mindfulness

This is a visualization session. We imagine a golden spark that grows and grows, which is the energy that helps you see your self-worth, and your higher self shining and being manifested. We also use an affirmation, "I am worthy on this journey to becoming my best self." Envision yourself becoming the most loving and full version of yourself.

Worthiness

A short meditation of tuning in to one's body through mindful breathing for healing.

Healing Flows Where Intention Goes

A stressed mind automatically implies a stressed body, as you know. In this session we work to relax the mind and body, helping to relieve stress and to give you that much needed break. Cycling your attention through your body systematically and noticing more, you'll gain a technique for feeling and releasing the tension that you don't need to be carrying.

Systematic Body Relaxation

Lauren Ziegler

IAYT Yoga Therapist & Mindfulness Coach

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

In this practice, you will progress through stages of relaxation, including your physical body. Deeply relax, and soothe your body, mind, and emotions. This session culminates with you drifting into restful bliss.

Guided Relaxation Into Sleep

This session will allow you to have a direct experience of time-honored wisdom and a scientifically proven method that alleviates stress, allows you to open your heart, and enriches your life. Practicing the "witness state", you can have just a little space from whatever is on your mind and heart, a little breathing room. In moments of daily struggle, this skill gives us choice and agency over where we put our attention. Our immune systems are strengthened and we feel more creative, identify more life satisfaction, are more resilient, and have a reduced risk of depression.

Get Some Space From Your Thoughts

In this sleep meditation for pain relief, you will be guided into a state of deep relaxation, in order to relieve physical discomforts and enjoy a restful sleep. Relax completely as you allow this evening self-care practice to dissolve your concerns about your physical pain and give you an experience of wellbeing and ease. Deep sleep allows us to withdraw from conscious awareness, offering us the luxury of temporarily forgetting. It’s like having a break from your thoughts, your feelings, your situations... and yourself by completely letting go. Sometimes pain can get in the way of this kind of letting go into rest, and this practice will help you relax even with pain.

Pain Relief For Peaceful Sleep

This sleep meditation will give you great results when you can’t sleep and you need some help. This will take you through a process of preparation for sleep that will wind down your nervous system and you can follow along step-by-step right now! Whether you’re tired and can’t sleep or not tired (but you know that you need rest), this is for you.

When You Can't Sleep

Perfect for those experiencing an overload of stress, anxiety, panic at times, and a sense of discomfort in life. This technique can help decrease anxiety, fear, and doubt, secure more bandwidth and capacity for life, get more groundedness and ease, create the ability to relax no matter what is going on, and prevent panic attacks.

Tension Relief

This session is about becoming a little calmer by using breath and affirmation's like: I allow my body to relax. My breath is calm and steady There is plenty of time for me to rest - I can rest right now. This session is like a lingering breath of fresh air as you bring it all the calm that you need right at this moment, day or night.

Calm and Rest

Can't get to sleep? Can't relax? You'll surprise yourself with the depth of relaxation you’re capable of by following along with the step-by-step guidance in this session. It's possible that a 30-minute practice could offer the same benefits of 1-2 hours of normal sleep. With a progressive breathing technique, this session soothes the nervous system and is designed specifically for letting go of thinking. Ease yourself in relaxation and into a restful sleep.

Release Tension And Let Go Into Sleep

This session is designed to induce sleep. But even if you remain awake, it's possible that a 30-minute practice could offer the same benefits of 1-2 hours of normal sleep. It can feel disturbing to awaken throughout the night, whether to go to the bathroom or from a dream, and have a hard time falling back to sleep. Follow this step-by-step guide because it's impossible to let your mind wander and do the practice at the same time. Photo by Esmihel Muhammad from Pexels

Fall Back Asleep

This session will offer you a simple and profound freakout formula. See-through your reactivity and ease your suffering. These are steps to cycle through to use mindfulness to get out in front of the freaking out.

Freakout Formula

This is the step-by-step guide to the Ujjayi Pranayama technique (part 1). This has a powerful effect on the body, mind, and nervous system, and thus your whole experience. It decreases insomnia, anxiety, while increasing metabolism, energy, vitality and stamina, oxygenation of cells, mental focus, and clarity, it balances the nervous system, supports the immune system, relaxes muscular tension, and can relieve acute and chronic pain of all kinds, settles the mind, and it increases and distributes supply of life force, or prana. Don't practice it if you’re taking an immunosuppressant drug, if you’re in a very hot climate season and you have excessive heat in your body, if you have a current neck injury, or if you have a cold.

Breathwork For Relaxed Focus

Do you judge yourself? Do you "should" all over yourself? You may say well, yes. But, are you aware of the extent that you do that? Let's face it, meditation feels good, bad, and ugly. You don't need to be an enemy to yourself. This is about compassion and acceptance of your nature as it is. It's a deep, supportive journey to integrate parts of yourself. Not here to fight them, not here to shame them. This will help you shine the light of compassion on yourself throughout your life. Photo by Anderson Martins from Pexels

Journey of Compassion

When we get let down or upset with another, we often get stuck with that feeling. It's very tempting - and it's not great for anyone's health! If you're not sure how you can possibly forgive or free yourself from this - then this is your first step. We need to get below the surface and feel the "real" stuff. This meditation will give you space to let the truth rise to the surface so that you can consider forgiving. More from your guide and friend, Lauren, at www.laurenziegler.com.

Forgiving Them

In order to forgive, we need to have tolerance of where that person is at on their journey. This is a sweet Metta (loving-kindness) practice to generate more compassion towards that person in your life. Having compassion is the antidote to so much mental anguish and having compassionate thoughts has been scientifically linked up with better physical health! This is for you if you want to let someone else (and yourself) off the hook if you want to enjoy the FEEL of compassion, warmth, and tenderness. More from your guide and friend, Lauren, at www.laurenziegler.com.

Forgiveness :: Compassion in Action

Heart Visualization meditation is to get really present with the intelligence and awareness of your heart. Photo by Cason Asher on Unsplash

Heart Visualization

In this guided lying down practice, you'll be guided to deep relaxation and rest with awareness. Photo by Bella White from Pexels

Deep Relaxation and Better Focus

This progressive breathing technique soothes the nervous system and is designed specifically for deep nighttime sleep. Ease yourself from breath awareness through progressive relaxation and into restful sleep.

Prepare for Restful Sleep

Progressive relaxation soothes the nervous system while body sensing prepares body and mind for deep sleep. As your mind dissolves and you watch yourself drift off, this session provides a unique opportunity to rest in the deepest state of healing and renewal, technically non-REM deep sleep stage 3, or Slow Wave Sleep (SWS).

Yoga Nidra for the Deepest Sleep

You can fall asleep virtually without trying due to the step by step guidance in this session. A specific breathing pattern dissolves your mind as you watch yourself drift off. It's possible that a 30 minute practice could offer the same benefits of 1-2 hours of normal sleep. Photo by Mariano Avagnina from Pexels