Your Inner Vitality

Welcome to a special episode designed just for you—a guided meditation to help you connect with your future self, find clarity, and embrace new beginnings.

Life can feel overwhelming. With so much going on, it’s easy to lose sight of where you’re headed or doubt whether the future holds what you truly desire. That’s why I’ve created this meditation—to give you a moment to pause, breathe, and reconnect with the path you want to walk.

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Maybe you’re feeling like you’re stuck at the bottom of your own mountain right now. Overwhelmed by challenges, doubting whether you can take that next step. I’ve been there, too. Climbing Sulfur Mountain was both a literal and metaphorical journey for me. At the start, I wasn’t sure I had what it took. But step by step, with each curve and steep incline, I discovered strength I didn’t know I had. And when I reached the top, under ...

In this episode, I invite you to step away from the chaos of your daily life—the worries, future plans, and never-ending to-do lists—and take a much-needed break with me. Through this guided meditation, we'll focus on letting go of the mental clutter that weighs you down. Together, we’ll create a space of calm where you can clear your mind, release tension, and hit the reset button. Whether you're feeling overwhelmed or simply need...

Welcome to another episode of the Monthly Mindful Meditation Podcast. I'm Jessica Fraser, your guide on this journey to finding time and inner peace.

In today's guided meditation, I invite you to let go of the chaos and distractions that fill your mind. Here, we'll embark on a journey to free your thoughts and find solace in the simplicity of your breath. Allow me to help you clear your mind, giving you the space to just be.

As we be...

Welcome to this guided meditation on finding your intuition. When feeling less confident and insecure, this meditation helps you quiet internal chatter and deepen self-awareness. Together, we will release insecurities and harness your inner wisdom, guiding you to trust your deeper knowing. Join Jess to build confidence and reconnect with your innate intuition, using visualization, affirmations, and mindful awareness. Take a few mom...

Experience a journey of self-discovery and connection with our guided meditation focused on relationships. Take a moment to slow down your thoughts and gain clarity on what you need in your relationships, how you show up for others, and how you care for yourself. This meditation will help you ground yourself, explore your relationships with compassion, and bring intention into the way you interact with those around you. Find balanc...

In this episode, we dive into one of the most frequently asked questions in today's fast-paced world: "How can I manage a busy job and travel more?" Join me as we explore practical tips and strategies to help you find a balanced life amidst work demands, family commitments, and your passion for travel and to just take a break. I'll cover techniques for taking micro-breaks, navigating school schedules, and making the most of long we...

In this month's mindful meditation, embark on an exhilarating journey "From Chaos to Adventure" with Jess. She invites you to play amidst life's whirlwind, guiding you through a meditation towards a realm of adventure and joy. Take a pause from all the work you are doing and discover something within this meditation that will carry into your day. Whether it's an object, energy, or feeling, let it support you through any chaos you m...

In this episode, Jess is joined by Samuel Springer from FinancialEssentials to decode the intricacies of your health and dental benefits. Together, we'll explore essential topics including:

• Understanding your benefit plan
• How to use them all year round
• Learn who to go to to learn more about your benefit package (Thanks Anna for asking this question, we heard you and answered this for you)
• Unraveling the concept of an HSA Health Spe...

Allow Jess to guide you into the soothing embrace with each breath, as you focus on consistency and crafting clarity within your mind. Navigate the currents of mindfulness, sweep away mental clutter, and create space for intention. In the symphony of stillness, where aspirations find resonance and the rhythm of your heart aligns with your dreams. This session is a harmonious guide, nurturing routines and fostering an environment wh...

Join us for an inspiring episode as we connect with Laura Sullivan, a running coach and marathon enthusiast hailing from Regina, Canada. In this transformative conversation, we recount our serendipitous meeting during the Courage to Change Tour, setting the stage for a deep exploration of belonging, purpose, and the constant evolution inherent in living your best life. Laura's impressive marathon journey, including iconic races in ...

Step into a realm of inner tranquility with this monthly mindful meditation experience. In this episode, you have the option to enhance your practice by choosing between using an actual candle or a vivid visualization of a flickering flame. Jess invites you to immerse yourself in the calming presence of the chosen element, empowering you to truly embrace and own your sense of belonging. Whether you opt for the tangible warmth of a ...

In this empowering episode of your host Jess Fraser engages in a transformative conversation with Jeenie Brasseur, CEO and owner of KEEPFITWOMEN. Together, they delve into the crucial aspects of initiating personal and professional journeys, tackling fears head-on, and reframing obstacles into stepping stones. Jeenie shares her own inspiring journey, providing practical strategies to navigate the lows, embrace imperfections, and cu...

Welcome to the Monthly Mindful Meditation bonus track! In this episode, Jess guides you through a transformative meditation experience, encouraging you to carve out mental space for your goals. As you visualize your desired end game, Jess prompts you to explore the emotions associated with achieving those aspirations and the positive impact they'll have on your life. After this powerful introspection, she gently brings you back to ...

Welcome to Your Inner Vitality, where we embark on a transformative journey of reflection, celebration, and planning for the future. In this special episode, we explore the key learnings, celebrations, and the art of letting go from the past year. Join us as we share insights, victories, and the power of releasing what no longer serves us.

Main Discussion Points:

Key Learnings: Delve into the invaluable lessons of 2023, uncovering mo...

Welcome to "Deepen Your Connection and Inner Pease," where Jess will lead you through a transformative monthly mindful guided meditation. In this episode, Jess skillfully directs your attention to specific areas of your life, fostering introspection and mindfulness to deepen connections. Whether exploring realms of self-discovery, relationships, or personal growth, let Jess be your calming companion on a journey toward profound con...

This podcast episode offers a guided meditation focused on cultivating gratitude. The meditation encourages you to set aside this intentional time to reflect on and appreciate the things you are grateful for on today. Jess emphasizes that gratitude can come in various forms, ranging from significant aspects of life to small, everyday moments. The meditation aims to create a space to honor what you are thankful for.

Your Inner Vitali...

In this episode, Jess leads you through a powerful visual meditation designed to open up mental space and help you connect with what you are resisting, ultimately setting it free. This meditation focuses on three key areas:

1. Letting Go of Your Past
2. Letting Go of Future Planned Outcomes
3. Letting Go of Unrealistic Expectations

The episodes that follow this bonus track will also be focused on “RESISTANCE”. If this is a topic you ar...

Life often throws unexpected challenges our way, and sometimes, those challenges come in the form of a diagnosis we never saw coming. In this heartfelt episode, Jess shares her family’s journey through a life-altering moment: her mom’s recent diagnosis of Parkinson's Disease. There are some sideswiped gifts that have come from it though which you can apple too.  Learn how to find energy even in those moments that suck. How to use t...