Hello Friends, and welcome back.

Most of us spend our days somewhere other than where we actually are. This week’s guided meditation seeks to change that. We’ll learn to appreciate the ordinary, beautiful moment we’re in right now.

This is a meditation for anxiety and presence. It won’t doesn’t ask you to go anywhere or become anything. Just to notice what’s already here. The way the light falls. The silence between sounds. The feeling of your own breath.

If you feel like you’ve been running on autopilot or can’t seem to quiet your mind, this one is for you. 

Music:

"My Secret Place" by Yair Cohen

Want Ri to record a special meditation made just for you? Check out wellnesswithri.com to see our personalized meditation offerings! They’re also a great gift for loved ones who need some encouraging words or a few moments of peace.

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 Hello Friends, and welcome back.

There is a place inside you that anxiety can’t reach. This guided meditation will help you find it.
In this episode, you’re invited to build your own inner sanctuary. This space is completely yours. You can return to it anytime the world starts to feel too heavy.
This guided meditation walks you through a full sensory visualization so that over time, simply closing your eyes is enough to find your way back. One of the most powerful tools for anxiety relief is already inside you, you just need to find it.

Be sure to drop by every Monday for a new guided meditation. If you enjoyed this week’s episode, please leave us a like and be sure to follow us on your favorite podcast platform! 

Want Ri to record a special meditation made just for you? Check out wellnesswithri.com to see our personalized meditation offerings!

Music:

"The Pull of the Deep" by Kyle Preston

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Hello Friends, and welcome back.

For this week’s guided meditation we find ourselves lying on flat stones by the river, warmed by a full afternoon of sun.
Let the warmth rise on its own. Through the backs of your legs, into your hips and low back, up through your shoulders and the base of your skull. Allow your body to let go and the mind will follow.
This meditation is for the anxious days. Those days you can’t quite seem relax no matter how much you want to.

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Hello Friends, and welcome back.

You know that moment right after a rainstorm passes, when you step outside and the air just feels different? Everything dripping, gleaming, and scrubbed clean. 

This guided meditation works the way spring rain does — it doesn't force anything to grow, it simply clears the way. This week, we'll settle into deep, slow breaths that match the rhythm of water dripping from leaves. Our nervous system will calm down. 

This is a meditation you can come back to on those rough afternoons when you need a few minutes to reconnect with yourself. A quick, returnable meditation for stress and anxiety. Just press play whenever you need to hit the reset button on your life.

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Hello Friends, and welcome back.

This week you’ll find yourself in the window seat of a slow train cutting through spring countryside at dawn. Nothing to do, nowhere to be. Just the hum of the rails and green fields stretching out as far as the eye can see. This guided meditation lets someone else do the driving for a while.

So just sit back, relax, and enjoy the ride! 

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Hello Friends, and welcome back.

This week's guided meditation takes us on a gentle hot air balloon ride at sunrise where we'll rise above a serene meadow and drift over springtime countryside in search a quieter mind and a wider view of the world and our place in it. This meditation is for anyone who needs to step back, breathe, and see things differently. 

All you have to do right now is sit back, relax, and enjoy the journey.

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Hello Friends, and welcome back. 

This week’s guided meditation is an invitation to soften, starting with something we rarely think to notice: our eyes.

Even behind closed lids there’s a subtle effort happening, like a slight strain or searching. This practice will help us release that tension and tap into something researchers call panoramic awareness, a shift in the gaze that tells our nervous system it’s safe to settle down.

It’s a great practice for the spring season. The light this time of year doesn’t pick one thing to focus on, it just opens, diffuses, and lands everywhere at once. This guided meditation invites you to do the same.

In less than 20 minutes, you’ll find spaciousness where there was tension, softness where there was effort, and a little more ease to carry with you.

Just press play and let your eyes rest. Everything else will follow.

Music:

"Rotational Flow" by Adi Goldstein

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Hello Friends, and welcome back.

If you're carrying something heavy right now, like a breakup, a loss, loneliness, disappointment, or an old wound that won't quite close — this meditation is for you. We won't try to fix your pain or rush past it. Instead, we'll breathe into what hurts, soften it, and make room for healing without force. The goal of this practice isn't positive thinking or pretending that everything is fine. It's giving yourself permission to not be okay, and finding out that you're still whole underneath the hurt.  It doesn't matter if your pain is brand new or something you've been dragging around for years. Starting the healing process is what matters, and there is no better time than this very moment.

Music:

"How Could the World Contain You" by The Soundkeeper

"Morning Mist" by We Dream of Eden

"Empyrean" by Dear Gravity

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Hello Friends, and welcome back.

This week's guided meditation is for the part of you that's been running on empty and saying that everything is fine. We've been taught that rest is something you earn — that you have to burn out completely before you're allowed to stop, but that was never true. In this guided meditation for anxiety, burnout, and stress relief, we'll walk you through your emotions, help you notice where you've been holding tension, and give you permission to let go. Right now, you don't have to perform or produce, you just have to breathe. If you've been grinding through your days and wondering why you're still so tired, this is the meditation you didn't know you needed. 

Breaks don't need to be earned. Rest is an essential part of productivity and progress.

Music:

"Continuum III" by E J R M

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Hello Friends, and welcome back.

This week we’re going to slow down and turn our attention inward with a guided body sensation meditation. This is a somatic mindfulness practice designed to help you reconnect with your physical self, release tension, and find stillness in the present moment.

Body sensation meditation is a powerful tool for anxiety relief, stress reduction, and nervous system regulation. By gently bringing awareness to the sensations in your body without judgment, you can quiet a busy mind, ground yourself in the here and now, and cultivate a deeper sense of inner peace.

If this episode resonated with you, please subscribe, leave a review, and share it with someone who could use a moment of calm. We’d love to hear from you! 💜

Music:

"Eidolon" by Dear Gravity

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Want a personalized meditation for yourself or a loved one? Visit:

https://www.wellnesswithri.com/store/personalized-meditations

Hello Friends, and welcome back. 

Struggling with stress, a racing mind, or have trouble sleeping? This 16-minute guided 4-7-8 breathing meditation is designed to help you slow down, release tension, and reset your nervous system. 

The 4-7-8 breathing technique (inhale for 4, hold for 7, exhale for 8) is one of the most effective natural tools for calming anxiety, lowering your heart rate, and preparing your body and mind for deep, restful sleep. It’s perfect for winding down after a long day, managing stress at work, or when you just need a few quiet minutes for yourself.

🎧 Best experienced with headphones in a quiet, comfortable space.

New episodes every Monday. Subscribe so you never miss a session!

We also wish to extend a very special thank you to Heather for the heartfelt feedback. 

If you're interested in learning more about the CYC and its mission, visit: cycenter.org

Music:

"Snowfall" by Adi Goldstein

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Hello Friends, and welcome back.

Most of us spend our days in our heads — thinking, planning, and worrying. Authentic Movement is an invitation to come back  into the body and simply let it lead for awhile.

We’ll be practicing a gentle somatic meditation rooted in intuitive, free movement. Rather than following a set of instructions, just notice what your body wants to do and give it permission to do just that. It sounds simple, and in many ways it is, but the experience of being that present with yourself can be quietly profound.

This practice is particularly well-suited for beginners. You don’t need a meditation background or any prior experience. All you need is a little open space and a willingness to slow down.

Authentic Movement has long been used as a mindfulness and body awareness practice to ease stress, process anxiety, and reconnect with a sense of inner calm. 

If this episode resonated with you, please subscribe, share, and leave a review. It means more than you know!

Music:

"Peace" by Vence Ray

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Check out all of Ri's wellness offerings over at https://www.wellnesswithri.com/

Hello Friends, and welcome back.

What if you could ease up on the harsh things you say to yourself about your body? This body positivity meditation creates space for that shift.
We’ll work with the chatter in your mind, the parts that compare and criticize. You’ll reconnect with simple gratitude for what your body does, and practice treating yourself with kindness instead of just thinking that you should. It’s about self-love that feels real, not performed.

If body image has been weighing on you, or you just want some relief from being so hard on yourself, this meditation is for you. You don’t need to be experienced with meditation, you just need to be willing to sit with yourself for a few moments.
Sit back, relax, and let’s spend some time honoring the body that’s been with you all along.

Music:

"Some Were at Sea" by Rebirth

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Hello Friends, and welcome back.

It's almost Valentine's Day, a holiday that brings both joy and a fair bit of anxiety. Many of us feel the weight of the "romance" that Valentine's Day carries with it. We're going to change that.

When you feel pressured, give yourself permission to lighten up. This 40-minute guided meditation is all about reconnecting with joy and playfulness - the parts of you that know how to have fun, be silly, and find delight in simple things.

We'll start by releasing the weight of seriousness (because honestly, we all carry too much of it). Through gentle breathwork, playful movement, and visualization, we'll rediscover what it feels like to just... play. No pressure. No perfection. Just you, finding your way back to happiness.

Whether you're dealing with stress, anxiety, or just feeling stuck in the heaviness of adulting during the Valentine's Day season, this meditation offers a softer approach. It's for anyone who needs a reminder that it is joy and playfulness that define this time - not chocolates, roses or obligations.

Music:

"Sunmonth" by Flint

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Hello Friends, and welcome back.

Stuck in the middle of a big change? This meditation is for anyone navigating that uncomfortable space between what was, what is, and what’s next.

Life transitions are hard. Career changes, relationship shifts, moves, personal growth—whatever you’re going through, the middle  is usually the messiest part. Everything feels uncertain, and it’s tough to see the way forward when you’re right in the thick of it.

When we’re in the middle of significant change, it feels never-ending. But there is always an end—the in-between is temporary.  This meditation will remind you of what you already know deep down: you’ve got what it takes and this time will pass.

Music: 

"Peace" by Vence Ray

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Hello Friends, and welcome back.

Find your unshakeable center with this 25-minute guided journey. Using visualization techniques, we’ll connect with a sturdy lighthouse—grounded, steady, and capable of weathering any challenge that comes our way.

This meditation works well when you need to reconnect with your inner strength. Whether you’re dealing with workplace stress, feeling anxious about what’s ahead, or just need a midday reset, this practice helps you tap into the part of yourself that can remain calm and centered even when things feel chaotic.

The lighthouse stands firm through storms not because it fights them, but because it’s rooted in something solid. 

You don’t need any meditation experience for this practice. Just find a comfortable position, press play, and let the meditation guide you. 

This week, we extend a special thank you to TG for his kind listener feedback submission! We wish you many victories on the race track ;)  

Music:

"Textures" by Okaya 

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Hello Friends, and welcome back.

When the winter cold settles in, we need more than physical warmth—we need emotional comfort and inner resilience. This 25-minute guided meditation helps you cultivate a deep sense of inner warmth that radiates from within, providing emotional comfort during challenging times.

This meditation uses visualization to help you tap into your own source of warmth and strength. Whether you’re dealing with seasonal stress, feeling emotionally depleted, or simply need a moment of comfort during the cold months, this practice offers a practical tool for building emotional resilience.

Music:

"Meditation" by Vence Ray

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Hello Friends, and welcome back.

Feeling the pressure to match everyone else’s pace this new year?

This week we’ll be using visualization techniques and body awareness to ground us in our own experiences—because the only race that matters is the one we’re running with ourselves.

Perfect for:
∙Starting the year without comparison or pressure
∙Releasing “hustle culture” stress and unrealistic expectations
∙Finding your natural pace instead of forcing someone else’s timeline
∙Lunch breaks or morning resets when you need perspective
∙Anyone feeling behind or “not doing enough”

The only comparison worth making is comparing the you of today to the you of yesterday. Don’t let anyone else run your race.

Thank you so much for joining me. Have a wonderful week filled with peace and I look forward to a long and fruitful new year with you! <3

Music:

"Dear Gravity" by Good Morrow

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Hello Friends, and welcome back.

Connect deeply with your body and find instant calm through this guided heartbeat meditation that uses your natural heart rhythm as an anchor for presence and relaxation. Perfect for managing anxiety, racing thoughts, or disconnection from your body.

In this 10-minute meditation, you’ll tune into the rhythm of your heartbeat to cultivate body awareness, regulate your nervous system, and create a sense of safety and grounding. This practice combines gentle breathwork with somatic awareness to help you feel more centered and present in your body.

This meditation is perfect for:
∙Reducing anxiety and racing thoughts
∙Grounding yourself during stress or overwhelm
∙Reconnecting with your body after dissociation
∙Calming your nervous system naturally
∙Managing panic or heightened emotional states
∙Building body awareness and mindfulness

Music:

"Water Reflections" by Onyx Music

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Hello Friends, and welcome back. 

As 2025 draws to a close, many of us are looking forward to what 2026 will bring. We all look forward to a new year, but we often to forget to reflect on the last. Reflection is essential for releasing what no longer serves you, acknowledging your growth, and creating space for what comes next.
For the next 20 minutes, we’ll gently review our year to help us recognize accomplishments, learn from challenges, and identify patterns without judgment. 

From R&R with Ri, we wish you a happy and peaceful end to 2025 and a hopeful, blessed beginning to 2026. Thank you so much for being here with us, and we look forward to seeing you next year! <3

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Hello Friends, and welcome back.

The holidays are already upon us once again. This week, we will gently reconnect with a cherished childhood Christmas memory to anchor ourselves in feelings of warmth, safety, and joy. This practice combines visualization techniques with mindful breathing to help us stay present and grounded during the holidays.

This meditation is especially helpful for:
∙Reducing holiday stress and anxiety
∙Finding calm during busy Christmas preparations
∙Reconnecting with joy and gratitude (as well as your inner child) 
∙Managing feelings of loneliness or seasonal depression
∙Creating peaceful moments during hectic holiday gatherings

From the team here at R&R with Ri, we sincerely wish you a very Merry Christmas and a happy holiday season. Eat lots of cookies, drink a gallon of hot chocolate, and enjoy this time to the fullest. We’ll see you next Monday for a new meditation bidding farewell to this year and welcoming the next.<3

Music:

"The First Noel" by Ian Post

"Away In a Manger" by Ian Post

"It Came Upon a Midnight Clear" by Ian Post

"Christmas Songs and Carols" by Victor Mixed Chorus

"Oh Come All Ye Faithful" by Jonas Kolberg

"Jingle Bells" by Jonas Kolberg

"Oh Christmas Tree" by Jonas Kolberg

"Silent Night" by Jonas Kolberg

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Hello Friends, and welcome back.

This week we relax and unwind by making our way to a cozy bakery where we will build our very own gingerbread house. Creative building can an effective (and fun!) exercise for fostering stress relief and mental calm- something we could all use a little more of at the holidays. 

As you visualize creating your house step-by-step, let your mind naturally shift from stress and anxiety to a place of focus and flow.

Ideal for:
•Quick stress relief during the holiday season
•Resetting your mind before or after work
•Calming anxiety and racing thoughts
•Practicing mindfulness through creative visualization

No preparation (or gingerbread) necessary- just find a comfortable position, press play, and let your imagination do the rest. 

Music:

"First Snow" by Beneath The Mountain

"Moon (Instrumental Version)" by Space Doves

"Winter Wonderland" by Hans Johnson

"Closure" by Beneath The Mountain

"First Snow" by Hans Johnson

"Candy Stars (Instrumental Version)" by Candy Stars

"O Come O Come Emmanuel" by Jon Gegelman

"The First Noel" by Milo Mwanza

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Hello Friends, and welcome back.

It’s Christmas time yet again. Feeling overwhelmed by holiday chaos? This week’s guided meditation helps you reconnect with what truly matters - being fully present with the people you love, not the presents you give. 

Perfect for:
•Deep evening relaxation after holiday gatherings
•Sunday afternoon reset during the busy season
•Processing family dynamics with compassion
•Finding gratitude beyond consumerism

Using progressive relaxation, breath awareness, and heart-centered visualization, you’ll release seasonal pressure and rediscover the simple joy of connection. This extended practice gives you space to truly let go of gift anxiety, family stress, and holiday overwhelm while reconnecting with the meaning of the season.

Whether you’re dealing with seasonal depression, social exhaustion, or just need deep restoration during the busiest time of year, this meditation brings you back to center—No matter which holiday you celebrate.

Take 40 minutes to remember: your presence is the greatest present.

Music:

"Snowfall" by Adi Goldstein

"Beholder" by Marshall Usinger

"Water Reflections" by Onyx Music

"Ember" by Michael FK

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Hello Friends, and welcome back.

Presence is powerful. 

It allows us to experience the fullness of life as it happens. It can reduce stress and anxiety and curb overthinking. It connects us to the world around us.

This week we will focus on cultivating a mentality of “right here, right now.” 

Use this meditation when you catch yourself overthinking, as a morning practice to set a mindful tone for your day, or anytime you need to reset from mental spinning to present moment clarity.

Music: 

"Snowfall" by Adi Goldstein

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Hello Friends, and welcome back.

This week we will meditate to cultivate deep gratitude and thankfulness through visualization. This meditation uses guided reflection and imagery to help you connect with appreciation for the people, experiences, and blessings in your life.

Benefits of This Gratitude Practice:

• Cultivate deeper thankfulness and appreciation
• Reduce stress through positive reflection
• Shift perspective from lack to abundance
• Enhanced emotional wellbeing and contentment
• Create meaningful connection with what matters most
• Develop a sustainable gratitude practice

This practice is perfect for anyone looking to build a gratitude practice, those preparing for Thanksgiving gatherings with a centered heart, people wanting to reduce holiday stress, or anyone looking to shift from anxiety to appreciation through guided meditation. 

Have a very Happy Thanksgiving, be well, and eat lots of turkey and cranberries!

Music:

"Altitude" by Beneath The Mountain

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Hello Friends, and welcome back.

This week we’ll be focusing on releasing  the stress of the day to drift into a peaceful sleep. Using focused breathing techniques and calming ambient music, we’ll let go of daily tension and transition into deep, restorative rest.

Use this sleep meditation as the final step in your nighttime routine. Let the combination of your breath and the music guide you from the mayhem of your day into the tranquility of restful sleep.

Thank you so much for joining us. Have a wonderful week filled with peace and we’ll see you next Monday for a new meditation. <3

P.S. Thank you so much, Quila for your kind words! Being a mom (to twins no less!) isn’t an easy job and we’re honored to help bring a little bit of calm to the chaos! 

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Hello Friends, and welcome back.

Start your day centered and energized with this 10-minute morning grounding meditation set to ambient music.  We will prepare for the day ahead by anchoring ourselves in calm, focused energy before life’s demands begin.

Whether you’re new to meditation or have an established practice, this morning grounding visualization offers a practical, accessible way to begin your day from a place of balance. Listen before your morning coffee, during your commute, or as part of your morning self-care routine.

Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation! <3

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Hello Friends, and welcome back.

Be gentle with yourself. 

This guided self-compassion meditation offers a safe space to find kindness, acceptance, and healing during life’s challenging moments.

When times are hard, we often become our own harshest critics. This 15-minute practice will help you soften that inner voice and embrace yourself with the same compassion you’d offer a dear friend. Through gentle guidance and soothing techniques, you’ll learn to acknowledge your struggles without judgment and nurture yourself with the care you truly deserve.

This meditation was inspired by the work of Dr. Kristin Neff. If you want to dive deeper into self-compassion, check out Dr. Rangan Chatterjee’s recent interview with her. 

Music:

"Meditation" by Vence Ray

P.S. Thank you so much, Ed! We truly appreciate you sharing your story with us this week. Much love and be well!

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*Headphones highly recommended for the best listening experience*

Hello Friends, and welcome back.

This week you’ll find yourself wandering through a mystical autumn forest on Halloween night, where shadows dance and moonlight filters through the trees.

Along the way, you’ll discover a warm, glowing lantern waiting to bring you comfort, safety, and inner calm.

But how did it get here? Where will it take you? Sit back, get comfortable, and let’s find out.

If you’ve been listening over the last few years, you know we love our Halloween episodes. We hope you enjoy listening to this meditation as much as we did creating it.

Have a safe and Happy Halloween! 

P.S. Thank you so much Katie for your listener feedback submission! Your kind words mean so much! 

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Hello Friends, and welcome back.

For this week’s visualization, we will wrap ourselves in the cozy embrace of autumn. Let the warmth of fall ambience ground you in the present moment and melt away the stress of your day.

Whether you’re seeking relief from anxiety, looking for a quick seasonal relaxation break, or simply want to embrace the beauty of fall, this meditation will leave you feeling centered and calm.

Perfect for anyone feeling overwhelmed heading into the holiday season. No meditation experience needed—just find a comfortable spot, press play, and let autumn’s warmth restore you.

Thank you so much for joining me. Have a week filled with peace and I’ll see you next Monday! <3

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*Meditation begins at 7:50*

*Includes special announcement introducing our new "Listener Feedback" segment! Our first installment features a very special friend of the show (send us your feedback if you’d like to be featured in a future episode!)*

Hello Friends, and welcome back.

Find calm in the simple act of carving a pumpkin. This guided grounding meditation uses the sensory experience of pumpkin carving as a mindfulness practice to help release stress and anxiety. Whether you're following along with a real pumpkin or simply visualizing the process, you'll be guided through each step with intention and presence.

Perfect for anyone feeling overwhelmed by the fall season or looking for a creative way to practice mindfulness. No meditation experience needed—just bring your curiosity and let the process ground you in the present moment.

Grab a pumpkin (or just find a comfortable spot to listen) and discover how this autumn ritual can become a powerful stress-relief practice.

Music:

"Carousel" by Yehezkel Raz

"Laniakea" by Yehezkel Raz

"Continuance" by Yehezkel Raz

"After You Came" by Yehezkel Raz

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Hello Friends, and welcome back. 

This week we’ll be doing a calming autumn visualization meditation designed to help you embrace change and step into a new season of your life with grace and intention (to the sounds of fall ambience).
As the leaves transform and fall gently reminds us that change is natural and beautiful, this guided meditation will help you release what no longer serves you and welcome fresh beginnings. 

This meditation is perfect for anyone navigating life transitions, seeking clarity during times of change, or simply wanting to align with the reflective energy of fall.

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Hello Friends, and welcome back. 

Music:

"Cold" by Borrtex

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Hello Friends, and welcome back.

This week we celebrate abundance in life through the powerful metaphor of a fall harvest. In this visualization, you’ll honor your achievements—both big and small—by imagining them as beautiful autumn vegetables that you lovingly place into a harvest basket. Take a moment to acknowledge how far you’ve come this year, and take joy in your accomplishments no matter the size. 

Thank you so much for joining me. Have a week filled with peace and I’ll see you next Monday for a new meditation. <3

Music:

"This Place" by Ben Winwood

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Hello Friends, and welcome back.

This week we will be practicing a peaceful visualization meditation that examines the sacred balance between light and darkness during the autumn equinox. Neither light nor darkness can exist without the other, and each has an important part to play in our lives. Sit back, relax, and let’s mindfully explore the changing of seasons.

Music:

"Heavenly Harps" by Matooma

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Hello Friends, and welcome back.

This week we’ll be embracing the first warm rays of the sun. Just sit back, relax, and let the sensations of the soft morning light fill your skin and lift your mood for the week ahead. 

Thank you so much for joining me. Have a peace-filled week and I’ll see you next Monday for a new meditation. <3

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*For the best listening experience, headphones are highly recommended. 

Hello Friends, and welcome back.

This week we escape to the tranquil streets of Osaka in this immersive guided visualization meditation. Let the gentle sound of Japanese rain wash away your stress as we journey through town on a lazy, wet day. Sit back, relax, and enjoy the sights and sounds. 

Thank you so much for joining me. Have a peaceful week and I’ll see you next Monday for a new meditation. <3 

And Happy Labor Day to those of us in the States! I hope it’s a relaxing one! 

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Hello Friends, and welcome back. 

This week we embark on a peaceful guided visualization meditation where you'll discover the healing power of flowing water. In this calming 23-minute session, you'll learn to release stress, anxiety, and tension by visualizing a gentle river carrying away your worries. This stress relief meditation combines mindfulness techniques with natural imagery to help you find deep relaxation and inner peace.

Perfect for beginners and experienced meditators alike, this episode will guide you through breathing exercises and visualization techniques that promote mental clarity and emotional balance. Whether you're dealing with daily stress, work pressure, or overwhelming thoughts, let the soothing sounds and imagery of flowing water wash away your concerns.

Thank you so much for joining me. Have a peace-filled week and I'll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back.

Today, we spend some time simply being still and listening to drizzling August rain. Let the soothing sounds of rainfall wash away stress and tension as you’re gently guided through a peaceful journey of mindfulness. Perfect for sleep preparation, anxiety relief, or daily relaxation practice. Suitable for beginners and experienced meditators alike. Listen with headphones for the most immersive experience.

Thank you so much for joining me. Have a mindful week and I’ll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back.

This week we will experience the healing power of barefoot grounding through this guided visualization meditation. Connect with the Earth’s natural energy as you imagine taking a walk while barefoot. This meditation helps reduce stress, increase mindfulness, and restore your connection to nature’s calming rhythm. Perfect for anxiety relief, better sleep, and finding inner peace. No actual barefoot walking required - just your imagination and a comfortable place to sit or lie down. Suitable for beginners and experienced meditators alike.

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back.

For this week’s visualization meditation we embrace the tranquility of a rainy August day. Sit back and let the gentle sounds of summer rain wash away any stress as you sit in your cozy room by an open window. Perfect for relaxation, sleep preparation, or mindful moments during your day. This 15-minute meditation combines the soothing ambiance of August rainfall with gentle guidance to help you find inner calm and presence. Ideal for beginners and experienced meditators alike.

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new Meditation. <3

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Hello Friends, and welcome back. 

Summer is the perfect time to be out in nature, enjoying all the sights, sounds and smells of the season. This week, we'll be taking in all that the summer season has to offer with a private picnic. There are no schedules and no obligations. Your only job is to sit back, relax, and enjoy the simple tranquil pleasures of nature. 

Thank you so much for joining me. Have a wonderful week filled with peace and I'll see you next Monday for a new meditation! <3

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Hello Friends, and welcome back. 

This week we escape to a peaceful poolside oasis where the gentle sounds of water and warm sunshine wash away the tension and stress of our days. 

This meditation is perfect for general stress relief, winding down for sleep, practicing mindfulness, or just taking a brief mental vacation from our everyday lives. There are no expectations or goals to achieve  - we will simply be in these moments and enjoy them to the fullest. 

So sit back, relax, and just enjoy these few moments of uninterrupted tranquility. And always remember to just breathe. 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation! <3 

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Hello Friends, and welcome back. 

It’s summertime in the northern hemisphere, a time most people associate with sunshine and enjoying the great outdoors. So today we’ll spend a few moments in a sunny open field taking in the beauty of summer and all the peace it brings.

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation! <3

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Hello Friends, and welcome back.

This week, we head to a placid lake for an afternoon of uninterrupted paddle boarding. At this moment, you have nothing to do but to enjoy the gentle sound and slow rock of the water and take in the sounds of nature.

Thank you so much for joining me. Have a wonderful, peaceful week and I’ll see you next Monday for a new meditation. <3

Music:

"Birds Above" by Buddha Kid

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Hello Friends, and welcome back. 

This week, we travel into the heart of a tranquil rainforest where we will sit, observe, and simply be in the present moment. 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation. <3

Music:

"Water Reflections" by Onyx Music

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Hello Friends, and welcome back.

Tonight we step into the serene world of a moonlit aquarium where gentle currents carry the weight of your day away. In this immersive visualization, you’ll find yourself walking through empty halls filled with softly glowing tanks, each one a portal to tranquil underwater realms. Watch luminescent jellyfish pulse like breathing lights, and embrace swaying currents as they lull you into the deepest relaxation. 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation. <3

Music:

"Glistening Ripples Lullaby" by Lior Soltz

"Solar Flare" by Adi Goldstein

"Deep State" by Adi Goldstein

"The Sirens of Titan" by Polytope

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* For the best listening experience, headphones are highly recommended.*

Hello Friends, and welcome back.

For this meditation, we head to a quiet forest to simply bathe in the simplicity of nature.

Thank you so much for joining me. Have a wonderful, peaceful week and I’ll see you next Monday for a new meditation! <3

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Hello Friends, and welcome back.

Take a mindful pause at the halfway point of the year with this guided reflection meditation. As we reach the middle of 2025, it’s the perfect time to slow down, breathe deeply, and honestly assess where you’ve been and where you’re headed.

Thank you so much for joining me. Have a fantastic week and I’ll see you next Monday for a new meditation. <3

Music:

"Into Your Hands" by We Dream of Eden

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Hello Friends and welcome back.

We all get busy in our daily lives, focusing on work, family, friends, and our own needs. As a result, we often forget what a blessing life itself truly is. This week, let’s take a few moments to appreciate the gift of life and all that it brings.

Thank you so much for joining me. Have a wonderful week filled with peace, and I’ll see you next Monday for a new meditation! <3

Music:

"Continuum III" by E J R M

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Hello Friends, and welcome back.

Join us for this special Memorial Day guided meditation designed to honor military veterans and all others in our lives who have made unselfish sacrifices to our benefit. This mindfulness meditation combines gratitude practice with memorial remembrance, creating a sacred space for reflection on this important American holiday.

Music:

"Purple Oceans" by James Forest

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Hello Friends, and welcome back.

This 20-minute guided meditation is designed to help you overcome obstacles and break through mental barriers. Perfect for personal growth seekers ready to build inner strength and resilience. 

Today we’ll be covering:

✨ Mindfulness techniques to release limiting beliefs  
✨ Visualization exercises for moving past life challenges
✨ Practical tools for building mental resilience

Ideal for anyone facing career uncertainty, relationship difficulties, or personal challenges. Let’s start our journey toward an empowered, obstacle-free life through mindfulness.

Music:

"Falling in Between" by Adi Goldstein

"Quiet Rain" by Adi Goldstein

"Dots" by Adi Goldstein

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Hello Friends, and welcome back.

This week, we’ll be taking a brief journey to Egypt to enjoy the sights and sounds of the sands. We’ll also be making a detour to a serene desert oasis and ancient Egyptian temple along the way. So sit back, relax, and prepare for a relaxing desert journey that will leave the stress of your day far behind.

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation! <3

Music:

"Falling In Between" by Adi Goldstein

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Hello Friends, and welcome back.

For most of us, it’s hard to turn our brains off and just enjoy the moment we’re in. This week, our goal is to quiet our busy minds and let go of all the noise that keeps us distracted and anxious.

Thank you so much for joining me. Have a wonderful, stress-free week and I’ll see you next Monday for a new meditation. <3

Music:

"Experience Sonder (Instrumental Version)" by Flint

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Hello friends, and welcome back. 

Gratitude and appreciation are essential to a balanced, happy life. At times, we all take life for granted and fail to see how beautiful it truly is. This week, we will take just a few moments to mindfully admire life and the wonder it has to offer. Try doing this meditation at least 3 times this week to start cultivating a more positive outlook on the world—you’ll be happy you did!

Thank you so much for joining me. Have a wonderful week filled with peace  and I’ll see you next Monday! <3

Music: “Ocean Voyage” by Adi Goldstein

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Hello Friends, and welcome back.

Negative thoughts are insidious. They often work their way into our minds slowly, affecting our mental health and emotions before we even realize it. So today we will practice letting them go as gradually as them came, releasing their hold on our minds and our lives. 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation. <3

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*For the best listening experience, headphones are strongly recommended*

Hello Friends, and welcome back.

This week, we venture out to the countryside to practice mindful eating at a peaceful, rustic strawberry farm. Feel free to bring your own favorite food with you on the journey! 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation. <3

Music:

"Countless" by Melancholicks

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Hello Friends, and welcome back.

Our breath is a powerful thing. We often take it for granted, but it affects both our emotional and physical health. Breathing with purpose is an important skill to master for overall personal wellbeing and self-care.

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation! <3

Music:

"Heavenly Harps" by Matooma

"Earth" by Yotam Agam

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*For the best listening experience, headphones are strongly recommended*

Hello Friends, and welcome back. 

Today we head to a beautiful meadow during Spring to embrace the season’s sights, sounds, and sense of renewal. Just sit back, relax and simply focus on the budding world around you.

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday! <3

Ambience:

Birds, wind, bees.

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*For the best listening experience, headphones are strongly recommended*

Hello Friends, and welcome back.

For this meditation, we will be spending a few moments taking in the sights and sounds of the Wyoming prairie. Your only job here is to enjoy this respite from your busy day. 

Thank you so much for joining me. Have a wonderful week filled with peace, and I’ll see you next Monday for a new meditation! <3

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*For the best listening experience, headphones are strongly recommended*

Hello Friends, and welcome back.

This week, we’ll be indulging in tranquility on the open sea as we spend some time on the deck of an elegant cruise ship. We have nothing to do today but enjoy the sights, sounds and sway of the ocean as we fall deeper into relaxation. Take this time for you whether you need a much needed break from your hectic day or simply wish to drift off to sleep to the sound of the ocean waves.

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday! <3

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Hello Friends, and welcome back.

This week marks a very special milestone for R&R with Ri. This meditation marks episode number 100, and what better way to celebrate than focusing on small accomplishments. The little victories along the way are often the most important, but they’re also often the most overlooked.

Thank you so much for being with us, whether you’ve listened to all 100 episodes or are just now tuning in. We appreciate each and every one of you and hope you stick with us for the journey to come! <3

Music:

"Outside In" by We Dream of Eden

"Light Bending" by We Dream of Eden

"Come Away" by We Dream of Eden

"Lay Down" by We Dream of Eden

"Among Us" by Simon Wester

"Fields" by Simon Wester

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Hello Friends, and welcome back. 

Our breathing has a major impact not only on our bodily functions, but also on our emotions and mental state. When we are stressed out, sometimes all we need to do is breathe. 

Thank you so much for joining me. Have a wonderful, peaceful week and I’ll see you next Monday for our 100th meditation episode! <3

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Hello Friends, and welcome to back.

Today, we head to Paris to enjoy the sights and sounds of the renowned city and take some time to relax and enjoy the moment that we’re in. 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation. <3

Music:

"Cafe de Philosophie" by Kyle Preston

"Altrove" by Bottega Baltazar

"C'est Jaune" by Bottega Baltazar

"Un ritorno" by Bottega Baltazar

"Sulla Panchina" by Bottega Baltazar

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Hello Friends, and welcome back.

Life is hard. We all sometimes need words of encouragement to reassure us that we are okay. Today, we will check in with ourselves to identify any emotions we may be feeling and let any negativity go.  Just know that, wherever you are in life, you are okay. 

Thank you so much for joining me. I hope you have a week filled with happiness and peace, and I’ll see you next Monday for a new meditation. <3

Music:

"Distant Embers" by Adi Goldstein

"Snowfall" by Adi Goldstein

"Water Reflections" by Onyx Music

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Hello Friends, and welcome back.

This week, we take a stroll through a magical forest to do absolutely nothing but bask in its enchanting atmosphere. 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation. <3

Music:

"Lost Reality" by Kyle Preston

"The Queen's Quarters" by Alon Peretz

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Hello Friends, and welcome back. 

This week, we continue to embrace the winter season as we venture far to the north to take in the beauty of the aurora borealis. Sit back, relax, and let the dancing colors of the night sky bring you peace. 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation! <3

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Hello Friends, and welcome back.

Winter is a time for rest and reflection. It’s the perfect season to reset our minds and embrace the stillness of the year’s colder months. So for this week’s meditation, we will focus on and embrace the calm and peace of the winter season to carry with us throughout our hectic days. 


Music:
"Cold" by Borrtex
"Gone" by Beneath The Mountain

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Hello Friends, and welcome back. 

January marks the beginning of a new year, and with it comes the opportunity for a fresh start and new beginnings. This week, we will embrace the promise that January brings and focus on what a fresh start means to us and how it will shape our coming year. 

Thank you so much for joining me. Have a wonderful start to the new year and I'll see you back here next week for a new meditation. <3

Music:
"Mist" by Dor Ben Lulu
"Peace" by Roie Shpigler
"Things Are Not the Way They Ought to Be" by Dear Gravity

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Hello Friends, and welcome back. 

Christmas is a time to relax and celebrate the end of another year with family and friends. It can also be a stressful time for many of us, so it’s all the more important that we mindfully focus on what the holiday season is truly about and all the wonderful experiences it brings. This week, we head to a cozy Christmas town to simply take in the sights, sounds, smells and tastes. Just sit back, relax, and enjoy this small-town Christmas! 

Thank you so much for joining me. Have a wonderful holiday and I’ll see you next week for a new meditation to start a new year. <3

Music:
"O Tannenbaum" - Johannes Bornlöf
"Jingle Bells" - Johannes Bornlöf
"O Holy Night" - Johannes Bornlöf

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Hello Friends, and welcome back.

This week we head to a cozy cafe to relax and get lost in the beat of soothing lofi music. 

Thank you so much for joining me. Have a wonderful week and I'll see you next Monday for a new meditation. <3

Music:
"Smoothie" by NiBaum
"First Snow" (Original Music- R&R with Ri)

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Hello Friends, and welcome back.

It is often said that laughter is the best medicine. This week we will use the power of laughter to put our minds and bodies at ease, and take a few moments to reflect on happy moments in our lives.

Thank you so much for joining me. Have a wonderful week filled with laughter and I’ll see you next Monday for a new meditation. <3

Music:

"Aurora" by Adi Goldstein
"Reconnect" by Adi Goldstein
"Golden Taps" by Adi Goldstein
"Eclipse" by Adi Goldstein

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Hello Friends, and welcome back.

This week we start to move into the holiday season as we celebrate Thanksgiving here in the United States. It’s important for us to stop and take moments to be grateful for all the good things we have in our lives. This holiday serves as a wonderful reminder of that. 

Thank you so much for joining me. Have a wonderful week, a Happy Thanksgiving, and I’ll see you next Monday for a new meditation! <3

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Hello friends, and welcome back.

It’s important that we regularly take time to be in the here and now, and not just focus on the past or the future. We experience life as it comes, so that’s exactly what we should be doing to experience life to the fullest. Sit back, get comfortable, and let’s enjoy being in the present moment together.

Thank you so much for joining me. Be mindful and present this week and I’ll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back.

Halloween is a time for enjoying fall weather with friends, eating candy, and having a few scares. This week, we head to an abandoned mansion out in the woods to enjoy some time by a cozy fireplace… but are we alone? This is the perfect opportunity to practice mindfulness and reflection even when we are unsettled. No matter what’s going on in the background, just focus on your breath and find peace and understanding within your mind. You might just surprise yourself with how relaxing a spooky old house can be. So sit back, get comfortable, and enjoy your time in the secluded mansion. 

Thank you so much for joining me. Have a Happy Halloween, and I’ll see you next Monday for a new meditation! <3

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Hello Friends, and welcome back.

This week, we’re off to Autumn Breeze Farms where we will meet up with some old friends and walk the orchards in search of the perfect apples for Granny Smith’s special apple pie recipe. 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation! <3

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Hello Friends, and welcome back.

Thank you so much for being patient with us the last few weeks as we were in the process of moving. This week we get back on track by practicing acceptance and letting go of the past. We have all had negative past experiences that we carry with us, but we are not resigned to carry these experiences forever—we can choose to take them as they are and move forward with our lives as we pursue happiness and prosperity.

Thank you for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation. <3

Music:
"Dawn" - Yehezkel Raz
"Sleep Soon" - The David Roy Collective
"Carousel" - Yehezkel Raz
"Laniakea" - Yehezkel Raz
"Before You Left" - Yehezkel Raz
"Dusk" - Yehezkel Raz

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Hello Friends, and welcome back.

Life is busy, and we often don’t have time to sit and be still for very long. This week’s meditation is a short, 5-minute exercise that you can do anytime, anywhere, whenever you feel overwhelmed or just need a moment of peace. No matter what life throws at you, remember to take some time (even just 5 minutes) to slow down and recharge your mind. You’re worth it. 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back.

Today we will be practicing a breathing technique called "alternate nostril breathing". This technique has been shown to improve general breathing and lung health, and it's easy to do. If you have any health concerns while going through the exercise, stop the exercise and be sure to contact your health provider. 

Thank you so much for joining me. Have a wonderful week and I'll see you next Monday for a new meditation. <3

Time Magazine Article on Alternate Nostril Breathing: https://archive.org/details/Time_Magazine_November_16_2015/page/n27/mode/2up   (page 30)

Music:
"Creativity Theta" by Yotam Agam

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Hello Friends, and welcome back.

This week, we head to a secluded labyrinth deep in the heart of the forest. We will follow its winding trail, practicing mindfulness along our journey to the center. 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation! <3

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*You will need a food item for this meditation, so grab a snack!* 

Hello Friends, and welcome back.

It is important for us to be mindful in as many areas of our lives as we can be, and it’s especially important for us to be mindful of what goes into our bodies. So this week, we will engage in a practice called mindful eating, seeking to appreciate every aspect of a meal. So grab a snack, get comfortable, and let’s eat! 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation. <3

Music:
"Exhale" by Matooma

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Hello Friends, and welcome back. 

We’ll be spending this week’s meditation gently floating down a lazy river and taking in all it has to offer. Sit back, get comfortable, and just enjoy the ride! 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back.

This week, we spend some time in a tranquil zen garden where we will practice mindfulness and being present. Sit back, relax, and just enjoy being in this moment.

Ambience: birds, water, Asian music. 

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Hello Friends, and welcome back.

This week we head to a tranquil spa deep in a secluded forest. We have nothing to do here but to enjoy the sights and sounds of nature, as well as a nice massage.

Thank you so much for joining me. Have a wonderful week and I’ll see you back here on August 5th for a new meditation. <3

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Hello Friends, and welcome back.

This week, we head to the heart of the Big Apple and settle into a cozy New York City flat where we have no obligation but to simply enjoy the sights and sounds of the city. 

Ambience: city ambience, distant traffic, relaxing jazz music.


Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation! <3

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Hello Friends, and welcome back.

This week, we head into the foothills of Scotland and set up by a serene loch to practice grounding and reconnect ourselves with the natural world. 

Thank you so much for joining me. Have a peace-filled week and I’ll see you next Monday for a new meditation. <3

Ambience: birds, water, Celtic music.

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Hello Friends, and welcome back.

This week, we head to the park with our family and friends to enjoy an Independence Day celebration filled with food, fun and fireworks! 

Thank you so much for joining me. I wish you a wonderful rest of your week and I'll see you on Monday for a new meditation! <3

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Hello Friends, and welcome back.

This week, we find ourselves in the hills of Tuscany, where we will immerse ourselves in the beautiful Italian countryside and enjoy some delectable local cuisine. 

Thank you so much for joining me, I wish you a week filled with peace and I'll see you back here next Monday for a new mediation! <3

Ambience: countryside, wind, birds, relaxing music.

Music:
"Piazza San Marco" by Ziv Moran

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Hello Friends, and welcome back.

This week, we find ourselves in the heart of Alaska where we will ground ourselves in the natural world around us, becoming mindful of our connection to the earth. 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you back here next week for a new meditation! <3

Ambience: river, wind, leaves.

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Hello Friends, and welcome back.

Today we're heading off to a tranquil Hawaiian beach where we will observe and connect with the beautiful natural world around us. 

Thank you so much for joining me. Have a wonderful week and I'll see you next Monday for a new meditation! <3

Ambience: ocean, ukulele.

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Hello Friends, and welcome back.

Today, we're heading to a quiet meadow where we can escape the hustle and bustle of everyday life and simply enjoy the sights and sounds of nature. There are no schedules here, and nothing to do but sit back, relax and just be.

Thank you so much for joining me. Have a wonderful week and I'll see you next Monday for a new meditation. <3

Ambience: birds, bees, wind, meditation music

Music: 
"Turning Point" by Alon Peretz

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Hello Friends, and welcome back.

Our meditation this week takes us to a peaceful lake for Memorial Day, where we will spend time simply enjoying nature and relaxing with friends and family.

Thank you so much for joining me. I hope you have a wonderful week and I'll see you back here next Monday. <3

Ambience: birds, lake water, grilling, campfire, crickets, guitar, frogs.

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Hello Friends, and welcome back.

For today's meditation, we join some friends for a relaxing picnic under the shade of an old oak tree. Your only task is to sit back, relax, and enjoy the sights, sounds and smells of nature (and the delicious picnic treats, of course).

Thank you for joining me, and I hope you have a wonderful week filled with peace. See you next Monday for a new meditation! <3

Ambience: Birds, breeze, radio, oldies.

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Hello Friends, and welcome back. 

Memories are the most precious things we carry with us throughout our lives, and those from our childhood are often the fondest. This week, we will meditate on a happy memory from childhood, and explore the emotions we felt and how it affected us. 

As always, thank you for joining me. Have an amazing week filled with joy and peace, and I'll see you back here next Monday for a new meditation. <3

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Hello Friends, and welcome back.

This week we will meditate on the power of resilience and the peace it can bring. As the saying goes: it isn’t how many times that you get knocked down, but how many times you get up that matters. 

Thank you so much for joining me today. Have a wonderful week and I’ll see you back here next Monday for a new meditation. <3

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Hello Friends, and welcome back.

For this week’s meditation, we seek to free ourselves by releasing the negative emotions that weigh on our minds. This practice can bring us to a state of greater calm and peace. 

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Hello Friends, and welcome back.

This week we conclude our relaxing Easter Sunday by having brunch and an Easter egg hunt with our loved ones, and stopping by a neighbor’s house for a special surprise. 

Ambience: birds, wind, baby chicks, meditation music.

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Hello Friends, and welcome back. 

For many, Easter is a spiritual holiday of hope and grace, as well as a time for spending time with family and hunting colorful eggs. For this week’s meditation we begin a serene Easter’s day by joining family to watch the sun rise. We may even meet a new friend in the process!

Thank you so much for joining me. Have a wonderful week and I’ll see you soon for Part 2 of our peaceful Easter Day. <3

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Hello Friends, and welcome back. 

This week, we will be practicing “belly breathing”, a meditative breath technique that can help reduce stress and anxiety as well as enhance focus. Don’t think too hard about whether you’re doing this exercise the “right” way. Your only job is to focus on your breath. That’s it! 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back. 

Today, we will embark on a relaxing journey into the heart of a tranquil rock garden. We have no schedule and no place to be, so just sit back, relax, and enjoy this peaceful moment of solitude.

Thank you so much for joining me. Have a wonderful week and I’ll see you next week for a new meditation. <3

Ambience: birds, water. 

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Hello Friends, and welcome back.

This week, we’re going back to the basics and reconnecting with our breath. The breath is a powerful tool that we can harness to relieve stress and keep our anxiety in check. Remember that you can use this practice anytime you  feel overwhelmed or need to calm your nerves.

Thank you for joining me. Have a wonderful, peaceful week and I’ll see you next week for a new meditation. <3

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Hello Friends, and welcome back.

Congratulations, you’ve made it to the final part of our “Kicking Bad Habits” series! In today’s meditation we will reinforce the principles that we have been honing over the past several weeks. Kicking bad habits for good is a long-terms process, and you will have a bit more work to do after we’ve concluded. But please drop us a line on social media keeping us informed of your progress and just know that we’re here and we’re rooting for you!

Thank you so much  for joining me and I’ll see you back here next week for a new meditation. <3

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Hello Friends, and welcome back. 

Congrats on making it to week 5 of our series on breaking bad habits. For this week’s meditation, we will begin the practice of “aversion therapy” to help us distance ourselves from our undesirable habits. You've come a long way—be proud of yourself and stay the course! 

Thank you so much for joining me and I’ll see you back here next Monday. Have a wonderful week! <3

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Hello Friends, and welcome back. 

Congratulations on making it to week 4 of our Changing Bad Habits Meditation series. Today, we will use the power of visualization to overcome the temptations of the habit we wish to eliminate. You can do this exercise anytime, anywhere. So feel free to try it on your own or listen back through this meditation as many times as you need.

Thank you so much for joining me. Have a wonderful, peace-filled week and I’ll see you back here next week for a new meditation. <3

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Hello Friends, and welcome back. 

For this week’s meditation, we continue our journey of breaking bad habits.  Today, we will use breathing and mindfulness to observe how we feel when engaging in our undesirable habit. Doing so can bring clarity and help us understand why we engage in the habit in the first place. This is a necessary first step in kicking that habit for good! 

Thank you so much for joining me. Have a wonderful week and I’ll see you back here next week for a new meditation. <3

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Hello Friends, and welcome back.

This week we continue our journey of self-improvement by mindfully observing our habits, and only that. We are not judging or blaming ourselves, but simply observing our habits and the emotions and other external factors that surround them. So sit back, get comfortable, and let's get more in tune with ourselves through meditation. 

Thank you for joining me. Have a wonderful week and we'll see you back here next week for Part 3!

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Hello Friends, and welcome back.

Many of us have made resolutions for the new year, but change is not always an easy process. So, we’re starting this year off by kicking a bad habit. Over the next few weeks, we will be focusing on an undesirable habit that we wish to eliminate and harnessing the power of mindfulness to get rid of that habit for good!

Sit back, get comfortable and get ready to begin the journey to a better you!

The framework for this meditation practice comes from Loka Yoga School. Be sure to check out their blog:
https://lokayogaschool.com/blog/

Have an amazing week and I’ll see you back here next week. <3

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Hello Friends, and welcome back.

I hope you’re having a wonderful start to the new year. In this week’s meditation, we will be mindfully focusing on winter. Winter is often a time for reflection and solitude, and there is much peace to be found in its stillness. So sit back, get comfortable, and let’s get the most out of this winter season.

Thank you for joining me, and I wish you a week filled with peace.  I’ll see you back here next week for a new meditation. <3

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Hello Friends, and welcome back.

New Year’s Eve is a time both to reflect on the past year and to make resolutions for the next.  It is a time for mindfulness and creating positive intentions for the year ahead. For this week’s meditation, we will embrace a moment of tranquility, setting the tone for a peaceful and purposeful start to the new year and a proper sendoff to the last!

As always, thank you for joining me. Have a wonderful rest of your year, you deserve it. We will be taking a one-week break starting this week, but we will be back with a new meditation on January 15th. Until then, stay safe and be well! <3

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Hello Friends, and welcome back.

The Christmas season is upon us, and what better way to celebrate than embarking on a soothing holiday train ride where we share some magical moments with the most unexpected of jolly hosts. Sit back, get comfortable, and prepare are to step on board the mystical Holiday Express!

Ambience: Christmas music, train tracks, train station, train engine, sleigh bells. 

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Hello Friends, and welcome back.

The holidays are a time for family, relaxation and reflection. It’s a time for us to recharge and prepare for another year. Today, we will be traveling to a cozy Christmas cabin where we will embrace the winter season as a child, playing in the snow, enjoying our favorite movies and eating some delightful comfort foods. So sit back, get comfortable, and enjoy the festive cabin escape! 

Ambience: winter wind, fireplace, Christmas music, classic movies.

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Hello Friends, and welcome back. Music is an important part of capturing the spirit of the holiday season, so this week we will be enjoying a serene (and jolly) holiday music mindfulness meditation.  Sit back, get comfortable and get ready to unwind and embrace the festive spirit with some all-original holiday meditation music. 

As always, thank you for joining me. Have a wonderful week and I’ll see you next week for new meditation!<3

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Hello Friends, and welcome back. 

This week, we will immerse ourselves in the tranquility of a cozy village library as the whispers of turning pages and soft embrace of book-lined walls guide us to a state of profound relaxation. This mindfulness experience will melt away stress, offering a literary sanctuary where the mind finds peace and the soul finds serenity. So sit back, get comfortable, and prepare to get lost in the pages of old by a crackling fireplace in the heart of the sleepy library.


Ambience: wind, leaves, fireplace, classical music

Music: "Moonlight Sonata" performed by Ohad Ben Ari

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For this week's meditation, we will embark  on a transformative journey within as we delve into the essence of self-gratitude.  We will explore the power of thankfulness and cultivate a mindset of appreciation toward ourselves and those closest to us. Sit back, relax, and let’s practice embracing positivity in every breath. 

As always, thank you for joining me. Have a wonderful week filled with gratitude and peace, and I’ll see you back here next Monday for a new meditation. <3

Music: "Under a Blanket" by Muted

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Hello Friends, and welcome back. 

Here in the U.S., we're about to celebrate Thanksgiving, a holiday best spent with friends, family, and lots of food. It serves as an important annual reminder for us to practice gratitude. For the next few minutes, let's let go of all of our anxiety and stress, and focus on the things that bring us joy and that we are truly grateful for. 

As always, thank you for joining me. I am grateful for each and every one of you and hope you continue to join us in the weeks to come! Have a wonderful Thanksgiving week and I'll see you back here next week for a new meditation. <3

Music:  "Dear Gravity" by Horizon

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Hello friends, and welcome back. 

This week we will be stepping into the heart of a mystical forest alive with the teachings of a wise spirit. As rays of light filter through the ancient branches of the forest, immerse yourself in a world where time stands still, and the Spirit of the Mist gently guides you to embrace the profound significance of living in the present moment. Let the gentle whispers of nature become your guides in this transformative journey toward a mindful existence.

As always, thank you for joining me. Have a wonderful week and I’ll see you back here next Monday for a new meditation. <3 

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Hello Friends, and welcome back. 

For this week's meditation we will be enjoying a relaxing rainy Saturday morning with nowhere to be and nothing we have to be doing. We will simply enjoy the sounds of the rain (and sleeping in, of course) alongside our furry best friend. Sit back, relax, and let the gentle pitter-patter of raindrops wash away stress and anxiety, leaving you refreshed and rejuvenated.

Ambience: rain, thunder, birds, relaxing piano music.

As always, thank you for joining me. Have a wonderful week and I'll see you back here next Monday for a new meditation. <3

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Hello Friends, and welcome back. 

Escape to the serene Tranquil Valley Farms in this soothing meditation designed to lull you into a peaceful slumber. Experience the calming sights and sounds of the countryside as we spend Halloween with friends, traversing a corn maze, enjoying some apple cider by the bonfire, and maybe even discovering a secret or two along the way. Perfect for those seeking a restful night’s sleep or a moment of tranquil meditation. Discover the power of the fall season for a night of deep, rejuvenating rest. So just sit back, relax and enjoy the pleasures of autumn. 

As always, thank you for joining me. Have a wonderful week and a Happy Halloween and I’ll see you back here next week for a new meditation. <3

Ambience: farm, leaves, breeze, animals, ambient music. 

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Hello Friends, and welcome back.

This week, we will be practicing the transformative technique of 4-7-8 breathing. Join us as we explore the calming rhythm of breath, guiding you on a journey towards inner peace and mindfulness. This meditation practice will help you to sleep more soundly, reduce stress, and achieve a deeper sense of tranquility. It can even help reduce cravings!  Embrace the art of mindful breathing and experience the serenity it brings.

As always, thank you so much for joining me. Have a wonderful week and I’ll see you back here next Monday for a new meditation. <3

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Hello Friends, and welcome back. 

For this week’s meditation, we will be embracing the serenity of nature by going on an overnight retreat to a natural springs spa. Immerse yourself in the healing power of the water as you soak in the steamy springs and meditate on your day. Sit back, relax, and enjoy your time at the springs! 

As always, thank you for joining me. Have a wonderful, relaxing week and I’ll see you back here next Monday for a new meditation! <3

Ambience: leaves, wind, birds, water, fireplace, meditation music.

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Hello Friends, and welcome back. 

No three things are more important to our mental and physical health than movement, mindfulness and gratitude. This week's guided meditation is a short exercise combining all three that you can use to start your day off on the right foot, or to give yourself a little pick-me-up during the day if and when you need it. 

As always, thank you so much for joining me. Have a wonderful week filled with peace and gratitude and I'll see you back here next week for a new meditation. <3

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Hello friends, and welcome back.

For this week’s meditation, we will be finding serenity through stillness. In today’s chaotic, busy world, we often forget to slow down and take time to just be. There is beauty and tranquility in stillness, we just need to pay attention from time to time. 

As always, thank you so much for joining me. Have a wonderful, peaceful week and I’ll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back. 

Memories are powerful experiences that shape how we see the world and even our own sense of self. Today, we will harness the power of our own happy memories, those treasured moments that bring a warm glow to our hearts, to cultivate feelings of relaxation and bliss that we can carry with us any time we choose. 

Sit back, get comfortable, and let's find inner peace through the experiences that give us joy.

As always, thank you for joining me. Have a wonderful, peace-filled week and I'll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back.

As the leaves change and the air turns crisp, join me on a soothing journey into the heart of autumn. I'll guide you through a meditation experience designed to help you embrace the beauty and serenity of the fall season.

Imagine yourself surrounded by the warm hues of autumn leaves, the gentle rustling of trees, and the subtle scent of earth in the air. We'll explore the profound connection between nature's transformation and our own inner peace, grounding ourselves in the present moment and find serenity amidst the changing seasons, as well as learning how we can revitalize ourselves as nature does. 

Whether you're sipping a cup of warm tea by the window or taking a leisurely walk through the woods, this meditation will help you tap into the rejuvenating energy of autumn. So, sit back, get comfortable, and let the colors and tranquility of fall wash over you.

As always, thank you for joining me. Have a wonderful, peace-filled week and I'll see you back here next Monday for a new meditation. <3


Music:

"Unexpected" by sero  (Artlist.io)

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Hello friends, and welcome back.

The phrase “you are your own harshest critic” is often more true than many of us would like to admit. The world demands so much of us, but is important for us to take time to show love to ourselves, so this week we will be focusing on self-positivity by cultivating an attitude of positive self-talk and appreciation. 

Sit back, get comfortable, and take this time to nurture yourself.

As always, thank you for joining me. Have an amazing week, be well, and I’ll see you back here next Monday for a new meditation! <3

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Hello Friends, and welcome back.

This week, we will be practicing mindfulness by a serene koi pond with an amazing mountain view.  Join me in this tranquil oasis, where the gentle ripples of water and the graceful movements of colorful koi fish provide the perfect backdrop for your meditation practice.  Let go of stress and find your inner calm as we explore mindfulness, relaxation, and self-discovery. Sit back, close your eyes, take a deep breath, and let the serenity of the koi pond wash over you.

As always, thank you for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation! <3

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Hello Friends, and welcome back. 

Today, we explore the soothing embrace of nature's rhythm, helping you unwind, reduce stress, and reconnect with yourself. Our thoughts often flow through our minds as a raging river, bringing us stress and negative emotions, but with a little mindfulness we can slow these thoughts to a babbling brook and even to a quiet pond where we are free to bask in the tranquility of the still waters.  So sit back, get comfortable and let's bring peace to our chaotic minds.

As always, thank you so much for joining me. Have a wonderful week and I'll see you back here next Monday for a new meditation. <3

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Hello Friends, and welcome back.

Many of us find ourselves living either in the past or in the future, and we often forget to live the moment that we are in. For this week’s meditation we will focus on being more present by practicing grounding. Grounding helps us to be more in touch with the world around us, and provides a multitude of benefits to our minds and bodies. Among other things, grounding can help us to get better sleep and to reduce stress and anxiety. So sit back, get comfortable and prepare to truly be.

As always, thank you so much for joining me and I’ll see you next Monday for a new meditation. Have a wonderful and calm week! <3

PS: If you’re enjoying the show, please like, subscribe and share the show with a friend! We’d love to grow and share more meditations with more people. If you REALLY like the show you can also buy us a coffee by going to the link below. Thanks so much!

https://www.buymeacoffee.com/rrwithri1

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Hello Friends, and welcome back.

For today’s meditation, we will be taking a trip to a private tropical beach where we will release all of our anxiety and stress. We’re in no hurry and have no place to be. So sit back, get comfortable, and enjoy the sounds of the ocean.

Ambience: ocean waves, seagulls, birds, dolphins, crickets.

SPECIAL ANNOUNCEMENT:

R&R with Ri is now on Buy Me a Coffee! If you’d like to support the show so that we can make even more great content (and maybe even some  other types of meditation content in the future), please follow the link below. Any help and support is greatly appreciated!

https://bmc.link/rrwithri1

As always, thank you for joining me. Have a wonderful, stress-free week and I’ll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back.

Today we will be focusing on color. Color affects our mood in ways we often aren't aware of. Certain colors can make us feel at ease and relaxed while others can leave us stressed or anxious. Our goal for this meditation will be to identify colors that trigger positive and negative emotions, recognize how they affect us, and use the power of color to release any stress or anxiety we might be feeling at any given moment. 

Sit back, get comfortable, and let's begin this colorful meditation.

As always, thank you for joining me. Have a wonderful, peace-filled week and I'll see you back here next Monday for a new meditation adventure. <3

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Hello Friends, and welcome back to Taking a Drive Part 2.

This week we will be continuing our time-traveling 1950s road adventure to meet some friends at the drive-in movie theater where we will enjoy some delicious popcorn and a classic film double-feature. So sit back, get comfortable, and enjoy the ride! 

Ambience: road noise, oldies, classic films, crickets, old time radio.

As always, thanks so much for joining me. Have an amazing, stress-free week and I’ll see you next Monday for a new meditation. <3

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Hello Friends, and welcome back.

Today we're going on a drive back to the 1950s, when times were simpler and we were less distracted by technology. We might even make a little detour to a secluded lakeside for an afternoon picnic. So sit back, get comfortable, and get ready for a relaxing road trip that's sure to be an instant classic. 

Ambience: car and road noise, oldies, water, bird sounds.


Check out our extended ambience videos on YouTube to continue the ride:

Car Ambience: https://www.youtube.com/watch?v=Qkji4_Rhc20

Lake Ambience: https://www.youtube.com/watch?v=ymSExeINA68

As always, thank you for joining me. Have a wonderful, anxiety-free week and I'll see you back here next week for Taking a Drive: Part 2! <3

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Hello Friends, and welcome back. 

This week we will be doing a meditation known as "trataka", or "gazing meditation", which involves fixing your gaze on an object for a certain period of time. Benefits of trataka include: reduced stress and anxiety, improved concentration, increased mindfulness, and getting better sleep. Some even say that it can improve eye health. 

So sit back, get comfortable, grab your candle and let's get started. 

As always, thank you so much for joining me. Have a wonderful week and I'll see you back here next week for a new meditation! <3

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Hello Friends, and welcome back.

Often the most important time for us to take a break is when we feel like we have the least amount of time to give. When we are busy or stressed, we tend to spend what little time and energy we do have on others and none on ourselves. 

So, this week’s meditation shares the importance of taking a break and taking care of you, even if you only have 5 minutes minutes. So sit back, relax and enjoy the benefits of taking time to stretch, breathe and hydrate. 

Have a wonderful week and I’ll see you back here next Monday for a new meditation! <3

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Buy Us a Coffee: https://www.buymeacoffee.com/rrwithri1
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Podcast Home: https://rrwithri.buzzsprout.com

Hello Friends, and welcome back. 

It’s important to recharge our batteries every once in awhile. Today, we will be taking a break from work, chores, errands, or any other responsibility we may have, and walking down to the local cafe to enjoy our favorite beverage and some well-earned rest. So sit back, get comfortable and let’s relax for a few minutes together. The busy world can wait.

As always, thank you for joining me and I’ll see you back here next week for a new meditation. Have a wonderful, relaxing, and mindful week! <3

Ambience: coffee shop, coffee brewing, cafe music, birds.

Support the show

Buy Us a Coffee: https://www.buymeacoffee.com/rrwithri1
Instagram: https://www.instagram.com/rrwithri/
Facebook: https://www.facebook.com/profile.php?id=100090364985729
X (Twitter): https://twitter.com/RRwithRi

Podcast Home: https://rrwithri.buzzsprout.com