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.

A 3-minute breathing exercise can help reduce stress, anxiety, and panic, activate the Parasympathetic Nervous System, and increase focus and relaxation.

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.

Learn to physically expand breathing by breathing into the low abdomen to calm emotions and the mind in this session.

Belly Breathing

This guided breathwork technique is called Ujjayi Pranayama. This type of breathing activates the Relaxation Response, and the parasympathetic nervous system, which helps to reduce stress and anxiety. Once you learn the technique, it is something you can do anytime and anywhere to instantly stimulate your vagus nerve, and over time it will help you to handle stress better.

Learn Ujjayi Pranayama for instant stress relief by activating the Relaxation Response and parasympathetic nervous system.

Breathing to Calm the Nervous System

This breathing practice is wonderful to do as you are falling asleep to occupy your mind in a healthy way and bring yourself into deep relaxation. You'll be guided through a calming technique called Shithali Karana, where you’ll feel your breath flow in stages, like a calming wave, down from the crown of your head to the soles of your feet, ankles, knees, pelvis, navel center, heart center, nostrils, and back again.

Practice Shithali Karana breathing technique before sleep for deep relaxation, guiding breath from head to feet in calming waves.

Breathing Practice for Falling Asleep

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

Tackle your obstacles head-on with a motivating session that uses a boulder metaphor to represent the past thoughts, fears, or doubts holding you back.

Boulders

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.

A quick yoga session using polarity technology to ground and calm the mind for an effective start to the day.

Grounded Morning

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

Meditation to cultivate gratitude for things and people around us.

Gratitude

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.

Technology for concentration: practice with it to build focus and change your brain's capacity to concentrate every 6-7 seconds.

Get Focused

This is a session using the breath - an approach that has been proven to make positive changes in our brains. Get some technical guidance here on how to do this, along with visualization to make it an interesting experience. You can dive as deep into relaxation as you choose as you release and settle tension in your body. More from your guide and friend, Lauren, at www.laurenziegler.com.

Learn how to use your breath to make positive changes in your brain and achieve deep relaxation with guidance from Lauren Ziegler at www.laurenziegler.com.

Breathe and Settle

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.

Learn a stress-reducing technique that decreases anxiety, fear and doubt, creates grounding and relaxation, and prevents panic attacks.

Tension Relief

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.

Discover your emotions and learn a safe strategy for dealing with them in a session that helps you process emotions in your body, not just your mind.

Peaceful, Safe, Kind and Accepting

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.

Learn to create a safe, peaceful place for yourself with Lauren's golden light visualization technique for a warm, radiant feeling of safety.

Feel Safe And Peaceful

This is a visualization session. We bring to mind a special place in nature and access the feelings this place provides. This is about cultivating an "inner resource" by recalling the feeling of time alone in nature - and this is available to us anytime time when we need it!

Visualize a special place in nature to cultivate an "inner resource" and access the feelings it provides, available anytime when needed.

Time Alone in Nature

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.

Gain inward focus and calm with classical yogic breathing techniques in this session. Stop focusing on external environment and find strength within.

Calm Inward Focus

The Power Photo by Trace Hudson from Pexels

A photo titled "The Power" taken by Trace Hudson from Pexels.

The Power

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.

Inner smile and breath work bring joy and enlivenment by imagining pulsating cells in this session.

Attention to Happiness

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

Mindfulness helps us become aware of the present moment and cultivate focus through the ancient technique of gazing.

Everyday Mindfulness

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.

Creating a compassionate space and showing kindness towards oneself is essential for true healing. Receive the support you need in this session.

Compassionate Self-talk

There's so much to do. So much stimulation everywhere we look! We need to restore. We need to rejuvenate. This is a calming practice to take you within, to non-doing. More from your guide and friend, Lauren at www.laurenziegler.com

Find calm within and restore your mind with Lauren Ziegler's practice at www.laurenziegler.com amidst overwhelming stimulation.

Rejuvenation

Peace Photo by Sebastian Voortman from Pexels

A peaceful photo captured by Sebastian Voortman.

Peace

A simple exercise on mindful breathing to calm and ground ourselves.

Learn to calm and ground yourself with a simple exercise on mindful breathing.

Mindful Breathing

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.

Learn to be present and compassionate with an internal body scan technique to release resistance and soften into the moment.

Becoming

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.

Relax and breathe easy with a shield-free session that takes away stress and rigidity, letting your breath flow unhindered.

Taking Off the Shield

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.

Observe your inner world and accept your current emotions without the need to fix anything, using a body-based technique for insights in this session.

Just As It Is

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.

Visualize a golden spark growing, helping you see your self-worth and manifesting your higher self. Affirm "I am worthy" and become your best self.

Worthiness

We find an easy, natural breathing pattern and attach an affirmation of gratitude, "Thank You". It's a general thank you, and a full on inquiry into what it is you can be thankful for. Gratitude is the understanding that so many things have come together for us to just take one more breath, and that we're a part of something that is a privilege.

Practice gratitude by attaching a simple "Thank You" affirmation to your natural breathing pattern and reflecting on what you can be thankful for.

Thank You

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.

Mindfulness is a lifelong journey of lightness, despite moments of seriousness and striving, with the potential for deep joy and fulfillment.

Awakening Factor of Joy

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

A 30-minute practice can offer the same benefits of 1-2 hours of sleep and induce sleep, follow a step-by-step guide.

Fall Back Asleep

Sometimes it can feel like we're going through life pushing a boulder uphill that's three times the size of us! There are so many things all at once and we're so overwhelmed. This session isn't about fixing it all, because we'll never really stop pushing the boulder. But it will teach you how to become so much more resilient and stronger so that the uphill game of life is less burdensome. We use a breathing technique to create stamina and calm strength. Photo by eberhard grossgasteiger from Pexels

Learn to be resilient and stronger in the uphill game of life with a breathing technique that creates stamina and calm strength.

Building Resilience

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.

Relax your mind and body to relieve stress by cycling your attention through your body systematically and gaining a technique for releasing tension.

Systematic Body Relaxation

In this guided sleep story, I will share with you ancient wisdom through the story of the Churning of the Ocean of Milk and a meditative ode to the moon. We will travel together through a dreamy state and ultimately into a deep sleep, where your body, mind, and spirit are healing and being renewed. I hope that it inspires you, dear listener, and that it takes you deeper in your love for sleep’s comforting and luscious embrace.

Ancient wisdom and moon meditation guide a journey to deep sleep for healing and renewal, inspiring love for restful slumber.

Yogic Wisdom for Sleep

Lauren Ziegler

Sleep Coach and Yoga Therapist

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

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

The text emphasizes the importance of consciously selecting the thoughts and emotions we entertain in our minds and hearts.

Choosing Thoughts

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

Meditate to rejuvenate and focus your brain.