A breathwork exercise, following the FARMs format I developed for meditation. FARMs is an acronym for Facilitation of Accommodating Recommendations for Meditation & is designed to support us in cultivating, & growing a mindfulness practice through meditation. This exercise is great as a practice for beginners, as well as a starting point in self-led meditation for more experienced practitioners!

A beginner-friendly breathwork exercise using the FARMs format for cultivating a mindfulness practice through meditation.

Tranquility, Compassion, & Empathy

This is a silent practice meditation. I'll start with a short pep talk about meditation, and gently we will be moving through our sweet practice. This meditation has silent spaces in order to bring awareness within. Thank you for listening. I'll see you on the other side. Cata.

Silent practice meditation with pep talk, sweet practice and silent spaces for awareness.

Awareness & Silence Meditation

In this exploratory practice, notice what it means to be mindful. Mindfulness defined is: as 'being aware, reflective, being of presence, observant, attentive to what 'is', and curious with compassion.' It is focused attention, non-doing, actively tuning into each moment to be awake and aware. Your mindfulness practice teaches you how to become self-aware, proactive, 'in control', and learn about yourself. Together, let's experience an openness to the practice of mindfulness. Namaste!

Mindfulness is the practice of being present, observant, and aware, teaching self-awareness and control, promoting openness and curiosity.

3 Minutes Of Mindfulness

During this meditation, we will focus on the breath to quiet the mind and then offer self-compassion to different areas of the body. By resting your awareness in different areas of the body, we can relax those areas with care.

Meditation to quiet the mind and offer self-compassion to different areas of the body by resting awareness in those areas to relax them with care.

Compassion for the Whole Body

A short micro-practice for daily use or to be used anytime, anywhere. Attune to others and practice compassion in less than three minutes.

Daily micro-practice to attune to others and practice compassion in under three minutes, anytime and anywhere.

Attuning to Others

Our breath is always with us, ever-present, our constant companion. This meditation practice helps us to use our breath to soothe and comfort us, and to help us to develop self-compassion.

Breathe to soothe and comfort yourself, develop self-compassion.

Affectionate Breathing

We can practice sending loving thoughts toward others which are easier than sending them to ourselves sometimes. In this practice, we start with others to open our minds and then we sit and allow feeling to emerge when we direct these kind words toward ourselves. Self-compassion is good for our health even though we think it is difficult.

Practice sending loving thoughts to others first to open your mind, then direct them towards yourself for self-compassion, which is good for your health.

Loving Kindness For Self And Other

Just breathe. This short meditation reminds you that you can always return to your breath. Your breath can serve as an anchor. It can help to return you to your center.

Return to your breath as an anchor to find your center in this short meditation.

Breathe

Unwind at the end of the day with this evening meditation. Drift off to sleep, or get into a state of relaxation so you can rest this evening. Using deep breaths and mindful breathing, your body and mind will calm in order to get the rest you need and deserve.

Unwind with a calming evening meditation using deep breaths and mindful breathing to get the rest you need and deserve.

Simple Evening Meditation

Mindfulness of breath is the core of Mindfulness practice regardless of what lever of practitioner you are. Getting back to basic is the way to go forward.

Breath mindfulness is the foundation of mindfulness for all levels of practitioners, emphasizing the importance of returning to basics.

Mindfulness of Breath

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

With '3 Minute Peaceful Pause', delve into a quick and effective mindfulness practice explicitly designed for the fast-paced lifestyle. This meditation provides an immediate remedy for tension, effortlessly guiding you toward calm and relaxation even in the busiest moments. Take a three-minute retreat, anytime, anywhere, and easily transform your day.

'3 Minute Peaceful Pause' is a quick and effective mindfulness practice designed for busy people, providing an immediate remedy for tension and guiding you toward calm and relaxation in just three minutes.

3 Minute Peaceful Pause

One great secret to letting go is that you have to do it from a place of inner balance, from a place of feeling calm, peaceful, and supported - just as you are, just where you are. Otherwise, you get stuck oscillating between extremes - sometimes pushing away and sometimes clinging to what you want to let go. This gentle meditation will help you feel grounded and supported so that you can easily let go.

Let go with inner balance, calmness, and support to avoid oscillating between extremes - try the gentle meditation from "A Short Course on Letting Go" on Aura.

Growing Roots to Be Free

Let's quieten your mind. This is a simple practice and incredibly effective for dealing with anxiety, stress or overthinking.

Quieting your mind through simple practice is highly effective for dealing with stress, overthinking, and anxiety.

Relief from a Busy Mind

Binaural Deep Sleep Hypnosis uses brainwave entrainment binaural beats and Glenn's highly acclaimed hypnotherapy techniques to guide you into a deep relaxing sleep every time. The binaural beats have been carefully blended with Glenn's vocal and the background soundscapes.

Binaural Deep Sleep Hypnosis combines binaural beats and hypnotherapy to induce deep relaxation for better sleep.

Binaural Deep Sleep Hypnosis

Use the repetition of I am statements to affirm what you are thankful for in your life. Music Lazy Rain by Aposine

Express gratitude through repetitive "I am" statements while listening to "Lazy Rain" by Aposine.

Affirmations of Gratitude

Use nightly for 30 days to release negativity and boost confidence and positivity. Let go of unconscious negativity. This Yoga Nidra track by Dr. Liz combines the power of mindfulness and hypnotic suggestions to become a better sleeper. Powerful theta wave binaural beats and sleep brainwave entrainment allow your body and mind to relax & sleep quickly. This sleep meditation is best for reducing anxiety, fear, stress, burnout, chronic conditions, depression, and insomnia. Easily and effortlessly, you are able to tap into your own source of resources, intuition, creativity, health, and abundance. Sweet dreams, brilliant beings Dr. Liz Music by David Feldman Mind Castle - Study Music

30-day Yoga Nidra track by Dr. Liz combines mindfulness and hypnotic suggestions to release negativity, reduce anxiety, fear, stress, burnout, chronic conditions, depression, and insomnia.

Release Negativity Yoga Nidra for Sleep

Feeling upset is a natural part of life. Sometimes we all need to feel comforted. This short meditation invites you to begin to release some of the tension you may be holding and to begin to find comfort within.

A short meditation to release tension and find comfort within during times of upset as a natural part of life.

Comfort

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

Some days are hard. But whatever happened today, whatever choices you made, you made it through. Use this short meditation to help you let go of the stresses of your day and end your day with gratitude.

Let go of stress and cultivate gratitude with a short meditation to end your day.

A Good Ending to a Tough Day

Quiet your mind, calm your emotions, and deeply relax your body into peace.

Relax your mind, emotions, and body for inner peace.

Deep Peace

This breath meditation is for beginners to help promote health and relaxation in your body and mind as you introduce the practice of meditation into your life.

Beginner's breath meditation promotes relaxation in body and mind, helps to introduce meditation into one's life.

Beginners Breath Meditation

This simple relaxation meditation will help to relax your body, quiet your mind, and bring you gentle peace from stressful moments.

Relaxation meditation for body, mind, and peace from stress.

Simply Relax

Learn the beneficial effects of awareness with this 3-minute meditation to connect you back into the present moment to experience a deep sense of joy, fulfillment, and inner peace.

Connect to present moment for joy, fulfillment, and inner peace with 3-minute meditation.

Beginners Awareness Meditation

Tonight's sleep meditation will help you restore your soul.

Restore Your Soul Sleep Meditation

The new year is a wonderful time to release all of the negative thoughts and emotions that have been crowding your mind and body while inviting the thoughts and emotions that will build you up, bring healing, and create a foundation for growth in the upcoming year. Happy New Year, Beloveds.

Let go of negativity and welcome growth this new year to build healing and a foundation for growth. Happy New Year!

New Year Affirmations

Drift off to sleep peaceful and relaxed as you gently let go of worry and doubt.

Relax and let go of worry to sleep peacefully.

Let Go of Worry - Fall Asleep Peaceful

Use nightly for 30 days to become a better sleeper. Fall asleep fast with sleep affirmations, visualizations, and Yoga Nidra meditation. Become more relaxed, let go of stress, and overcome insomnia. I've added powerful delta wave binaural beats and sleep affirmations to allow your body and mind to relax & recharge quickly. Sweet dreams, beautiful beings! Dr. Liz Slonena

Improve your sleep using nightly sleep affirmations, Yoga Nidra meditation, and delta wave binaural beats for relaxation and stress relief.

Deep Sleep Affirmations Yoga Nidra

Join me for a short journey to help cultivate, expand, and amplify happiness and joy in your life.

Take a journey to cultivate and amplify happiness and joy in your life with me.

Increase Happiness & Joy

Melt into deep, restful sleep. Let go of the day and re-experience your natural state of peace.

Relax and experience peaceful sleep, letting go of the day.

Deep Sleep in Peace

Take a moment to come to peace. Sit down with me and let me guide you into a feeling of Inner Peace.

A Moment of Peace

This meditation helps us to learn to let go of thoughts by bringing our attention back to the breath. It's a technique you can use anytime unwanted thoughts come up and it's simple to learn.

Learn to let go of thoughts with breath meditation technique - easy to learn and use anytime.

Back to the Breath

Whatever you’re going through, it’s going to be OK. The more you relax, the more you’ll see that this is true.

Relax, everything will be okay - whatever the situation.

It’s OK

Lay your head on your pillow tonight and invite your body to enter into a deep relaxation that will easily transition you into peaceful sleep.

Relax and sleep peacefully by inviting your body to deep relaxation with a pillow under your head.

Full Body Relaxation Sleep Meditation

Rest, relax and reduce stress with these simple mindfulness techniques to be used at the end of your day or as you wind down before bed.

Achieve calmness with easy mindfulness techniques.

Calm Down with Mindfulness before Sleep

This short grounding meditation is one that I use at the beginning of my Shamanic Journeys to help calm the body and anchor you to this realm while you shift your awareness into other realities. This can also be used as a way to relax the mind at the beginning or end of the day.

A grounding meditation to calm the body and anchor you before shifting awareness into other realities, also suitable for relaxing the mind.

Grounding Meditation

Take a few minutes to settle your mind into your body. This practice uses the concepts of basic mindfulness to cultivate ease in the body and the mind, regardless of current circumstances. In encouraging simple embodiment, we create a foundation for moving through the world relaxed and alert, with a sense of groundedness and connectedness.

Mindful embodiment practice cultivates ease in body and mind, creating a foundation for relaxed and alert movement through the world.

Simple Embodiment

This short meditation will help you relax and focus on being thankful for simple things in your environment.

Meditate for relaxation and gratitude towards simple things around you.

Gratitude for Simple Things

Close your eyes, let your mind follow along, as you take calming steps to deeper sleep... ❤️Note: There is also a 19 minute version of this track available on my channel ❤️

A calming sleep meditation track is available in two versions - a short one and a 19-minute version.

Calming Steps to Sleep [7min Version]

This guided meditation invites the listener to shift focus from trying to sleep to sleeping by inviting the body to melt into a deep state of rest.

Shift focus from trying to sleep to sleeping by melting the body into a deep state of rest in this guided meditation.

Sleep Deeply Tonight

A short guided meditation to bring your awareness to this moment. Relax sit back and let yourself be in this moment

Relax and be present in the moment with a short guided meditation.

Beginner Meditations