R&R with Ri: Guided Meditations for Anxiety, Stress and Sleep
A weekly guided meditation podcast offering you a safe place to relax, unwind, ease tension reduce stress, anxiety, practice mindfulness, increase focus and take time to just simply breathe. My name is Ri and I invite you to join my guided meditations as you take time to care for yourself by practicing stillness and making space for inner peace and self reflection. My hope is that you will be able to relax and feel restored as you learn to love yourself and others deeply. We hope you will enjoy them enough to subscribe, like, share, follow and comment as we would love to hear from you. <3 New episodes post every Monday. Follow us on whatever social media platforms you prefer for regular announcements, reflections, insights, positive quotes, blogs, and newsletters to encourage you on your meditation and wellness journey. We're so excited to get to know you and look forward to spreading love and positivity with each of you. If you want to support the show you can buy us a coffee here: https://www.buymeacoffee.com/rrwithri1 Check out more episodes here or on our homepage at: https://rrwithri.buzzsprout.com
Episodes
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 ...
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 p...
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
•...
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 ...
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...
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 ...
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 o...
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 soo...
*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...
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 ...
*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 ...
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 begi...
Hello Friends, and welcome back.
Music:
"Cold" by Borrtex
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Podcast Home: https://rrwithri.buzzsprout.com
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 ...
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
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
Buy Us a Coffee: https://www.buymeacoffee.com/rrwithri1
Instagram: h...
*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 an...
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 rel...
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 im...
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 actu...
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