Amy Kerman-Gutzmer

Mindfulness & Yoga Teacher

We often get caught up in our situations and put ourselves into a victim mentality by asking ourselves questions that are not empowering. You can turn the situation around and find your inner power by asking yourself better questions. When we ask ourselves better questions, we find better answers to help us in our situation. Feel free to have a journal handy so you can journal these questions or use the in-app journal.

Empower Yourself with Better Questions

The 5 4 3 2 1 is a mindfulness and grounding technique that helps to calm anxiety. It draws you into the present moment to find 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

5 4 3 2 1 Reduce Anxiety

If you have a big goal that you are working to accomplish, this meditation is focused on your personal growth and takes you into the future to visualize your abundant future.  

Visualize Your Abundant Future

Sometimes we find ourselves holding on to anger without realizing it for days or even years. When we are upset with someone, we don't always realize that we are the ones that get stuck in and experience the negative energy that we are sending out. This meditation is about creating new positive energy. It's not about the other person. It's about the energy that we are putting out into the world. Create new positive energy by sending love.

Send Love to a Difficult Person

Grab your favorite beverage and take these mindful moments to enjoy!  This is great for a break in your day to take yourself away from everything else and give yourself just two minutes to truly enjoy your favorite coffee or tea.

Two-Minute Coffee or Tea Break

In this meditation, we create a beautiful ball of healing light energy that we can use to send to a loved one in need of healing or use for our own healing. Open your heart to send out some positive energy.

Ball of Light Healing Meditation

Often times throughout the day we feel stressed. This meditation focuses on bringing you back to your breath so you can take a mindful minute away from everything else and calm down. Use it when you need a break from work or anything else so you can come back to yourself and into your inner calm.


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