Listen In
Episodes
No Talk | 10-Minute Deep Reset
06 May 2026
Contributed by Lukas
10 minutes of deeply healing tunes, no talk, just you and your headphones <3 Now let's begin, take a deep breath, and Listen In. Hosted on Acast. S...
Monday Reset: A Fresh Reset Every Monday!
04 May 2026
Contributed by Lukas
Each Monday Reset follows this simple flow:• Arrive: through body awareness• Prompts: to release, refresh, and set your intention for the week• ...
No Talk | 3-Minute Deep Reset (Binaural Beat)
29 Apr 2026
Contributed by Lukas
A quick 3-minute no-talk meditation designed to help you reset your mind and drop into a deeper, calmer state. This session uses binaural beats to sup...
Monday Reset: A Fresh Reset Every Monday!
27 Apr 2026
Contributed by Lukas
Each Monday Reset follows this simple flow:Arrive: through body awarenessPrompts: to release, refresh, and set your intention for the weekGround: we t...
Micro-Practice: Metta to Recenter Your Heart and Mind
22 Apr 2026
Contributed by Lukas
A shorter edit of our April 15th Metta meditation, for days when you crave grounding but don’t have much time.ꨄ︎So let's begin, take a deep brea...
Monday Reset: A Fresh Reset Every Monday!
20 Apr 2026
Contributed by Lukas
Each Monday Reset follows this simple flow:Arrive: notice your body, breath, and energyPrompts: release, refresh, and set your intention for the weekG...
The Space Within the Heart: Metta Meditation
15 Apr 2026
Contributed by Lukas
In this episode, we practice Metta, or loving-kindness, a wonderful way of coming back to the space within the heart.This practice is very close to my...
Monday Reset: A Fresh Reset Every Monday!
13 Apr 2026
Contributed by Lukas
Each Monday Reset follows this simple flow:Arrive: notice your body, breath, and energyPrompts: release, refresh, and set your intention for the weekG...
Micro-Practice: Breathwork to Reset
08 Apr 2026
Contributed by Lukas
Take a moment to pause and reset with this simple nasal breathwork practice. Using the physiological sigh through your nose, you’ll release ten...
Monday Reset: Premiere Episode - A Fresh Reset Every Monday!
06 Apr 2026
Contributed by Lukas
Your very first Monday Reset is here!!💛A gentle, guided practice to help you pause, release what no longer serves you, and set a cle...
Listen In x Matchatori: Blossoms, Matcha & Mindfulness
01 Apr 2026
Contributed by Lukas
Take a moment to pause and breathe with us.In this episode, in partnership with Matchatori, we slow down with the mindful ritual of authentic Japanese...
Spring Renewal, Part 4: Pause, Savor, and Flourish
25 Mar 2026
Contributed by Lukas
In our final Spring Renewal session, we take a moment to just be. With a simple nose-focused breathing exercise, we connect with our hearts, notice th...
Spring Renewal, Part 3: Sway, Tap, Release
18 Mar 2026
Contributed by Lukas
Today, we’re going to do something a little different.We’re inviting your energy to find its own rhythm, through easy movement."Nature does not hu...
Spring Renewal, Part 2: Physiological Sigh for Instant Ease
11 Mar 2026
Contributed by Lukas
Feel spring’s arrival in your body with this short and sweet practice. Through simple twists and the soothing physiological sigh, you can reconnect ...
Spring Renewal, Part 1: Find Instant Clarity
04 Mar 2026
Contributed by Lukas
Step into the fresh energy of spring with this sweet reset. Through mindful twists that awaken your fascia and soothing breathwork, we release tension...
Heart-Science Meditation Series: Part 4 of 4, Guided Practice for Decision Making
25 Feb 2026
Contributed by Lukas
In this final session of the Heart-Science series, we’ll learn how to be less “heady” about your decisions and reconnect with the wisdom of your...
Heart-Science Meditation Series: Part 3 of 4
18 Feb 2026
Contributed by Lukas
Do you ever notice how someone’s energy can change a room? In this ep, part 3 of the heart-science series we learn how your own heart subtly influen...
Heart-Science Meditation Series: Part 2 of 4
11 Feb 2026
Contributed by Lukas
In Part 2 of our heart-science meditation series, we focus on heart-brain coherence and highlight the importance of somatic work before you move into ...
Heart-Science Meditation Series: Part 1 of 4
04 Feb 2026
Contributed by Lukas
Did you know your heart isn’t just a pump, it has its own nervous system, sometimes called the “heart brain,” and it actually sends more signals...
Brain Health Meditation Series: Part 4 of 4
28 Jan 2026
Contributed by Lukas
In this final part of the Brain Health series, we explore how your self-talk shapes your brain. Even small, kind thoughts and repeated moments of mind...
Brain Health Meditation Series: Part 3 of 4
21 Jan 2026
Contributed by Lukas
Part 3 is about tuning into focus and clarity with the support of Box Breathing, such a great tool to use whenever you’re ruminating and craving cal...
Brain Health Meditation Series: Part 2 of 4 (Evening session)
14 Jan 2026
Contributed by Lukas
In this evening Yoga Nidra practice, you’ll calm your nervous system, release the day’s tension, and give your brain a real reset.Science shows th...
Brain Health Meditation Series: Part 1 of 4
07 Jan 2026
Contributed by Lukas
This is the first session of our 4-part January series focused on brain health. In this session, we’ll take a few minutes just for your mind, explor...
Reflecting on 2025, Choosing Your Word for 2026
31 Dec 2025
Contributed by Lukas
A pause to reflect on 2025, honor what shaped you <3, and listen for the word, your personal theme, for 2026.So let's begin, take a deep breath, an...
Part 4 of 4: December Breathwork Series
24 Dec 2025
Contributed by Lukas
The final session of the 4-part breathwork series! A favorite in the Listen In community is the 4-7-8 breath. The long out-breath communicates to the ...
Part 3 of 4: December Breathwork Series
17 Dec 2025
Contributed by Lukas
In Part 3 of the December Breathwork Series, we practice Alternate Nostril Breathing, or *Nadi Shodhana, a simple and powerful technique where we brea...
Part 2 of 4: December Breathwork Series
10 Dec 2025
Contributed by Lukas
This ep is a grounding breathwork practice using a slow exhale (in for 4, out for 6) to help your body unwind and your mind clear. If you want a littl...
Part 1 of 4: December Breathwork Series
03 Dec 2025
Contributed by Lukas
The December Breathwork Series is a simple, 4-part practice to help you slow down, check in with yourself, and start your day feeling calm, centered, ...
Quick Meditation Hack: 20 Hz to Reset Your Nervous System
26 Nov 2025
Contributed by Lukas
This meditation is less than 4 minutes and uses gentle 20 Hz vibrations to help you feel grounded and present. You might even notice it as a soft puls...
Journaling Series: Part 3 of 3
19 Nov 2025
Contributed by Lukas
In this final episode of our 3-part journaling series, take a moment to think of someone in your life who lifts you up. Feel the gratitude you have fo...
Journaling Series: Part 2 of 3
12 Nov 2025
Contributed by Lukas
In part 2 of our journaling series, we take a moment to turn inward, notice how we’re feeling, and offer ourselves some love. Move through the promp...
Journaling Series: Part 1 of 3
05 Nov 2025
Contributed by Lukas
Look around, pause, and journal what catches your eye. This session guides you to notice the world outside yourself and find gratitude in the little t...
Short Talk: Why We Must Listen
29 Oct 2025
Contributed by Lukas
A gentle reminder of why listening in matters, what shifts when we do, and a simple practice to help you come back home to yourself.So let's begin, ta...
Part 3: 14-Minute Rain Music for Sleep Meditation
22 Oct 2025
Contributed by Lukas
14 minutes of gentle rain and calming music to guide you into dreamy, peaceful rest.So let's begin, take a deep breath, and Listen In.Music credit:Hol...
Part 2: 10-Minute Music Meditation
15 Oct 2025
Contributed by Lukas
It’s so magical what 10 minutes of mindfulness can do. Make it a small daily habit and notice how your day shifts, especially when you stay consiste...
Part 1: 10-Minute Music Meditation
08 Oct 2025
Contributed by Lukas
Give yourself this 10 minute pause. Music only, no words. Let the rhythm guide you, sense your body melt, and your awareness rest here.So let's begin,...
10-Day Nervous System Reset · Day 10: You Did It
03 Oct 2025
Contributed by Lukas
YOU DID IT <3You’ve completed the 10-Day Nervous System Reset, well done! I’m so, so proud of you💛This isn’t the end, but the beginning of...
10-Day Nervous System Reset · Day 9: Expanding Calm
02 Oct 2025
Contributed by Lukas
Find a comfy seat, breathe, and follow along with a gentle visualization. Let it help ease tension and bring a quiet sense of calm.So let's begin. Tak...
10-Day Nervous System Reset · Day 8: Safe
01 Oct 2025
Contributed by Lukas
In this session, touch, breath, and affirmation come together to ground you in a deep sense of safety and support.So let's begin, take a deep breath a...
10-Day Nervous System Reset · Day 7: The Release
30 Sep 2025
Contributed by Lukas
This session's all about letting go. With each breath, we soften, sigh, and release the tension we’ve been carrying. So let's begin, take a deep bre...
10-Day Nervous System Reset · Day 6: Heart Space
29 Sep 2025
Contributed by Lukas
Part 6 of 10.Rest your hand on your heart, breathe, and let gratitude and calm gently spread through your whole body.So let's begin, take a deep breat...
10-Day Nervous System Reset · Day 5: The Pause
28 Sep 2025
Contributed by Lukas
Halfway through your 10-day nervous system reset! Today we explore the transformative power of the pause. Through simple breathwork and stillness, you...
10-Day Nervous System Reset · Day 4: The Hum
27 Sep 2025
Contributed by Lukas
In part 4, we hum on the exhale, activating the vagus nerve to soothe, calm, and reset the body from the inside out.So let's begin, take a deep breath...
10-Day Nervous System Reset · Day 3: Anchored
26 Sep 2025
Contributed by Lukas
Notice where your body meets the ground and let yourself feel steady, safe, and present.So let's begin, take a deep breath, and Listen In. Hosted on A...
10-Day Nervous System Reset · Day 2: The Exhale
25 Sep 2025
Contributed by Lukas
On Day 2, we focus on the exhale. Lengthening your out-breath soothes the nervous system and reminds your body: you are safe. Breathe, release, and le...
10-Day Nervous System Reset · Day 1: The Beginning
24 Sep 2025
Contributed by Lukas
Day 1 of the 10-Day Nervous System Reset begins!A journey I created to help you feel your best. By practicing consistently over 10 days, you...
6 Minutes to Reset with Breathwork
17 Sep 2025
Contributed by Lukas
You don’t need to set aside a big chunk of your day to feel reset. In this 6-minute breathwork practice, we’ll start with a few cleansing breaths ...
How a Simple Thank You Can Soften Everything
10 Sep 2025
Contributed by Lukas
This episode is a gentle reminder of how a simple thank you can change the way we see the people around us. We’ll take a quiet moment to feel that g...
Set the Inner State of Your Day in under 10 Minutes
03 Sep 2025
Contributed by Lukas
Take under 10 minutes to slow down, breathe, and set the inner state of your day. Remember: you don’t need to do more to be more. <3Let’s begin...
9 Minutes of Mostly Quiet Meditation to Reset Your Mind
27 Aug 2025
Contributed by Lukas
A simple, calming meditation to help you pause, breathe, and find stillness anytime in barely 9 minutes. Perfect for resetting your mind and reconnect...
Morning Gratitude Series Part 4: The Foundation For Everything
20 Aug 2025
Contributed by Lukas
This final part of the Morning Gratitude Series is the most important one, gratitude for you. It’s the foundation for everything. When you can ...
Morning Gratitude Series Part 3: For the People in Your Life
13 Aug 2025
Contributed by Lukas
Part 3 of the Morning Gratitude Series invites you to reflect on the people who make life a little brighter. Together, we’ll take a few qu...
Morning Gratitude Series Part 2: The Little Things
06 Aug 2025
Contributed by Lukas
In Part 2 of the Gratitude Series, take a few minutes to notice and appreciate the little things. This simple practice helps you slow down, breathe, a...
Morning Gratitude Series Part 1: Starting the Day with a Grateful Heart
30 Jul 2025
Contributed by Lukas
Part 1 of our 4-part morning gratitude meditation series. A simple practice to help you start your day with focus and gratitude, setting a positive to...
Daily Presence: 4-7-8 Breathing Ritual
23 Jul 2025
Contributed by Lukas
A few minutes. A few breaths. This 4-7-8 practice is here to help you slow down, reset, and feel more grounded in your day. So let's begin, take a dee...
Meditation for Mamas-to-Be
16 Jul 2025
Contributed by Lukas
When creating this meditation, my intention was to offer you, mama-to-be, a moment of well-being in the midst of doing such an important and powerful ...
The 5-4-3-2-1 Meditation
09 Jul 2025
Contributed by Lukas
This gentle meditation guides you through the 5-4-3-2-1 technique, a sensory practice to reconnect with sight, touch, sound, smell, and taste, groundi...
14-Minute De-Stress & Pep Talk
02 Jul 2025
Contributed by Lukas
A short pause to help you unwind, breathe, and reconnect. Part gentle support, part quiet motivation, just 14 minutes to reset.So let's begin. Take a ...
Tea. Coffee. Breathe. Your 10-Minute Morning Ritual
25 Jun 2025
Contributed by Lukas
In this cozy session, we slow down and stay present with something we so often rush past - that first warm sip of coffee or tea. With gentle guid...
10-Minute Meditation on Boundaries
18 Jun 2025
Contributed by Lukas
In this 10-minute meditation, we take a moment to slow down and think about boundaries, how they protect your peace and keep you close to what really ...
Morning Boost: 7-Minute Meditation & Breathwork
11 Jun 2025
Contributed by Lukas
Take 7 minutes to clear your mind and find your focus with this calming meditation and breathwork. A simple, relaxing way to start your day with inten...
Open Sky Meditation - A Homecoming to the Heart
04 Jun 2025
Contributed by Lukas
This meditation invites you to rest in the open sky of your awareness, where thoughts drift like clouds, and there’s nothing to fix or change. With ...
Affirmations Part 4: Self-Worth and Confidence
28 May 2025
Contributed by Lukas
In this final part of our affirmation series, we come home to your self-worth and gently cultivate the confidence that lives within you. With each bre...
Affirmations Series Part 3: Empowerment and Motivation
21 May 2025
Contributed by Lukas
This episode is all about tapping into your inner strength and finding that little spark to keep you going. Through some calming breaths and uplifting...
Affirmation Series Part 2: Cultivating Gratitude
14 May 2025
Contributed by Lukas
In part 2 of our Affirmation Series, we focus on gratitude. Through simple, guided affirmations, you’ll be invited to pause and appreciate the small...
Affirmation Series Part 1: Cultivating Self-Love
07 May 2025
Contributed by Lukas
In part 1 of our Affirmation Series, we’re focusing on self-love. Through simple, guided affirmations, you’ll quiet self-doubt, build confidence, ...
Finding Light in Life’s Storms
30 Apr 2025
Contributed by Lukas
In this meditation, you’ll learn to face life’s challenges with calm and compassion. Connect with the steady light within you, unshaken by pain or...
11-Minute Yoga Nidra to Reset and Energize Your Mind and Body
23 Apr 2025
Contributed by Lukas
In this 11-minute Yoga Nidra session, take a moment to nurture yourself. Gently guide your mind and body into a state of deep relaxation, allowing you...
Deeply Soothing Evening Meditation
16 Apr 2025
Contributed by Lukas
Relax and let go with this soothing evening meditation. Feel safe, supported, and proud as you unwind from the day. Settle into comfort and peace, pre...
9-Minute Reset: Return to the Fresh, Pure Now
09 Apr 2025
Contributed by Lukas
Gift yourself these 9 minutes to reset. Whether you’re seated, lying down, or walking, this is a gentle check-in. No effort needed, just press play ...
10-Min Meditation for Clarity, Focus & Calm
02 Apr 2025
Contributed by Lukas
In this 10-minute meditation, we’ll slow down and take a moment to reconnect with ourselves. Gradually let go of mental clutter and relax your body,...
Mantra Meditation: Part 4 - The Final Step: Returning to Yourself
26 Mar 2025
Contributed by Lukas
In the final episode of our TM series, part 4, Returning to Yourself, we explore how to bring the practice into your everyday life. It’s about ...
Mantra Meditation Part 3: Embrace Stillness
19 Mar 2025
Contributed by Lukas
Part 3 of our TM series is all about settling into stillness. With the mantra "here", let yourself unwind, find clarity, and reconnect with a deep sen...
Mantra Meditation Part 2: Deepening Presence
12 Mar 2025
Contributed by Lukas
In this second part of our TM series, we’ll take a moment to really tune into the present with a guided TM session. By focusing on the mantra “her...
Mantra Meditation Part 1: Cultivate Presence
05 Mar 2025
Contributed by Lukas
In this episode, you’ll be guided through a simple,Transcendental Meditation practice to help you find calm and clarity. Using a mantra, you’ll ea...
Pause & Breathe: A 7-Minute Meditation to Center Your Mind
26 Feb 2025
Contributed by Lukas
In this 7-minute meditation, take a quick pause to center your mind, release tension, and find calm. Whether you’re stressed or simply need a reset,...
IFS Meditation: Ground Yourself for the Day Ahead
19 Feb 2025
Contributed by Lukas
In this Listen In episode, we slow down to connect with ourselves through a mindful IFS practice. By embracing our emotions and all parts of who we ar...
Your 11-Minute Reset for Calm
12 Feb 2025
Contributed by Lukas
In this 11-minute meditation, I’ll guide you through calming breathwork and a grounding connection to your heart, helping you reset and recharge. Ta...
A Love Poem Just for You: A Meditation to Feel Truly Loved
05 Feb 2025
Contributed by Lukas
In this episode, I’ll be reciting a beautiful love poem by Rumi just for you. This meditation is designed to help you connect with the deep, uncondi...
Morning Meditation: Affirmations for a Calm, Focused Start
29 Jan 2025
Contributed by Lukas
Begin your day with calm and clarity through this guided meditation with affirmations. Center your mind, release tension, and set positive intentions ...
Postpartum Meditation: Nourishing Mama
22 Jan 2025
Contributed by Lukas
This gentle meditation guides new mamas to reconnect, restore, and embrace self-love. Through calming breathwork and affirmations, it helps you ground...
Prenatal Meditation: Empowering Mamas-to-Be
15 Jan 2025
Contributed by Lukas
In this episode, we’re diving into the beauty of meditation during pregnancy. A simple yet powerful way to connect with your baby, calm your mind, a...
Feeling Supported: A Meditation to Calm Your Nerves and Cultivate Confidence
08 Jan 2025
Contributed by Lukas
In this episode you are guided through a soothing meditation designed to ease anxiety and build inner strength. Whether you’re preparing for a chall...
Drift Into Sleep: Your Meditation to Relax and Unwind
01 Jan 2025
Contributed by Lukas
Unwind and prepare for restful sleep with this calming guided meditation. “Drift Into Sleep” helps you relax, release tension, and find peace as y...
Manifest Your Best 2025: A Grounding Meditation to Set Intentions for the Year Ahead
25 Dec 2024
Contributed by Lukas
Step into 2025 with clarity and intention. This guided meditation will help you align your energy, set meaningful intentions, and open the door to per...
The RAIN Method: Finding Clarity and Compassion in 4 Steps
18 Dec 2024
Contributed by Lukas
In this episode, we explore Tara Brach’s RAIN technique. A simple yet powerful way to handle tough emotions in just 4 steps.RAIN stands for Recogniz...
Morning Meditation: Rise, Breathe and Shine
11 Dec 2024
Contributed by Lukas
Take a moment to pause and simply be, before diving into everything today. You only need a few minutes to quiet your mind and surrender to the flow of...
Rooted in Calm: Meditative Journey with the Wisdom of Trees
04 Dec 2024
Contributed by Lukas
Join this calming episode of Listen In, where you’ll be guided through a peaceful meditation inspired by the wisdom of trees. Relax, breathe deeply,...
Strength in Compassion: Cultivating Loving-Kindness with Metta Meditation
27 Nov 2024
Contributed by Lukas
Welcome to your moment of pause and reset.In this episode, you’ll be guided through a Metta meditation to nurture loving-kindness for yourself and o...
Breathwork for Clarity: Ocean and Box Breathing for Focus and Calm
20 Nov 2024
Contributed by Lukas
Is your life moving at a fast pace, leaving you with shallow breaths and difficulty breathing deeply into your belly? Then this episode is for you. We...
The Energy Reset: Body Scan for Deep Calm and Clear Focus
13 Nov 2024
Contributed by Lukas
Welcome to your moment of pause and reset. This body scan meditation is designed to reduce stress, improve focus, and clear your mind.As we guide your...
Listen In Trailer
08 Nov 2024
Contributed by Lukas
The life you want begins with a moment to slow down and tune in.Listen In with Annie Vartanian offers simple, grounding practices you can do anytime, ...