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 and 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 on our homepage at: https://www.wellnesswithri.com/guided-meditation-podcast
Episodes
Hello Friends, and welcome back.
Sugar in warm tea doesn’t need to be stirred. It resists for a second, but the warmth of the tea gently takes over and the sugar gives way gradually. This week’s meditation follows that image. We don’t need to force tension away, it should be loosened grain by grain until it dissolves and something calmer settles in its place.
Music:
"Whispers" by Okaya
Hello Friends, and welcome back.
Some things we keep holding long after we should. Often an old worry, a tightness in the chest, or a breath we never fully let out. This guided meditation is an invitation to release that hold and free ourselves.
Through a simple exhale-and-pause practice, we’ll move toward the small, quiet freedom that comes from letting go: the soft opening that is created when we stop holding ...
Hello Friends, and welcome back.
Every breath has a pause — at the top of the inhale, or at the bottom of the exhale. It’s small and easy to miss. But it’s there in every cycle. This pause is where stillness lives.
This 16-minute meditation focuses on that stillness. We overlook it every minute of every day, but today is a reminder to acknowledge and appreciate the calm that resides between actions.
F...
Hello Friends, and welcome back.
We’re at the halfway point of the year, and if it feels like it’s gotten away from you, you’re not the only one. This guided meditation offers another perspective of where you are on your journey.
We’ll stop on the road at the midpoint and take an honest look around at what the first half held, the hard parts and the good ones, and the things that haven&rs...
Hello Friends, and welcome back.
This week’s guided meditation is all about relaxation and stress relief, set on a quiet summer evening. We’ll walk through calm breathing and body awareness, then into a slow, sensory journey outdoors.
Just sit back, relax, and enjoy golden evening light, neighborhood sounds, and fireflies rising in the grass.
This meditation is perfect for sleep, anx...
Most of us think that quiet equals emptiness, that there is a lack of something. This couldn’t be further from the truth. Quiet allows us to embrace what’s already here, once we stop moving long enough to notice it.
In this guided meditation, we’ll lean into that stillness. Into honest, unhurried rest.
This one is for the days when peace and presence are the things you need most...
Hello Friends, and welcome back.
Most of us move through each moment of the day without really being in them. In this week’s meditation we’re going to change that — through one small, unhurried motion. You just need your hands, something warm (optional) and your full attention.
This is a practice you can take with you wherever you go. The beauty of presence is that you can practice it a...
Hello Friends, and welcome back.
Sometimes you can’t quite name the tension you’re carrying. It lives in your jaw, your shoulders, or the shallow breath that feels unfinished. This 17-minute guided meditation is built around the long exhale — a simple, evidence-based breath practice that signals your nervous system to shift from stress into rest.
If you’ve been feeling especially tense lately, ...
Hello Friends, and welcome back.
Somewhere underneath the noise of your week, something has been quietly growing in you: The patience you didn’t have a year ago, the honesty that forces itself through your lips, or the version of yourself that’s been forming without you even knowing.
For the next 20 minutes, we’ll walk through a gentle practice of noticing what’s alive within us without forcing...
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 th...
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 clo...
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 yo...
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 ...
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!
Buy Us a Coffee: https...
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 en...
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 syste...
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 everyt...
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 noti...
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 gentl...
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 fo...
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