Mindful Moments
Episodes
Guided Meditation for Anxiety & Stress Relief | New Year Reset
26 Jan 2026
Contributed by Lukas
Start the new year with this gentle, grounding guided meditation for anxiety and stress relief. This 15-minute guided practice is designed to help you...
Guided Body Scan Meditation for Anxiety Relief
06 Oct 2025
Contributed by Lukas
Sink into calm with this therapist-guided body scan meditation designed to support anxiety relief and re-center your awareness. You’ll be guided to ...
Urge Surfing Meditation for Overwhelm & Stress Relief
05 Sep 2025
Contributed by Lukas
Ever feel like your responsibilities are too much to carry? Or like your emotions are pulling you under? This guided meditation is inspired by Accepta...
Defusion Meditation For Overthinking and Anxiety Relief
15 Aug 2025
Contributed by Lukas
Step into a calm, grounded space with this Acceptance and Commitment Therapy (ACT)-inspired meditation designed to help you gently defuse from anxious...
Breathe & Reset | Mindful Moments for Stress Relief
25 Jul 2025
Contributed by Lukas
Feeling rushed, anxious, or stuck in overwhelm? This 10-minute breathing meditation is designed to help you slow down and reset. Whether you're in...
Reclaim Calm with Deep Breathing
18 Jul 2025
Contributed by Lukas
If life has you feeling rushed, anxious, or disconnected from your body, this 5-minute guided breathing practice is for you. Designed to help you deep...
15-Min Stress Reset | Mindfulness Practice for Calm
11 Jul 2025
Contributed by Lukas
Feeling stressed or overwhelmed? This gentle 15-minute mindfulness meditation is here to help you calm your nervous system, reduce anxiety, and reconn...
Guided Breathwork for Anxiety, Overthinking & Emotional Regulation
27 Jun 2025
Contributed by Lukas
Feeling overwhelmed, anxious, or stuck in your head? This therapist-led breathwork practice is designed to help you calm your nervous system, regulate...
Progressive Muscle Relaxation for Deep Sleep | Guided PMR Meditation for Anxiety & Insomnia
20 Jun 2025
Contributed by Lukas
Struggling with falling asleep due to stress, anxiety, or racing thoughts? This progressive muscle relaxation for deep sleep is designed to help you u...
Mindfulness for Emotion Regulation & Overwhelming Feelings
13 Jun 2025
Contributed by Lukas
Emotions can be intense, unpredictable, and hard to hold — especially when anxiety or overwhelm is involved. This guided meditation for emotional re...
10 Minute Emotional Reset Meditation For Unpleasant Emotions
07 Jun 2025
Contributed by Lukas
This 10 minute meditation for unpleasant emotions guides you through accepting and processing emotions that are hard to hold. This emotional reset all...
A 10 Minute Mindfulness Practice To Calm Your Body And Renew Your Mind
07 Apr 2025
Contributed by Lukas
Calm your body and renew your mind with this 10 minute mindfulness practice. Mindfulness is a practice of paying attention to the here and now and con...
Embrace Imperfection: A Guided Meditation for Self-Acceptance
24 Mar 2025
Contributed by Lukas
You will be guided through a meditation practice designed to help you embrace imperfection while releasing critical thoughts. This guided meditation f...
Grounding Progressive Muscle Relaxation For Insomnia, Overthinking And Relieving Stress
10 Feb 2025
Contributed by Lukas
This 10 minute meditation guides you through a grounding progressive muscle relaxation practice, helping you unwind and calm your busy mind. Progressi...
Let Go of Self-Criticism: A Gentle Meditation for Self-Compassion
20 Jan 2025
Contributed by Lukas
This 10 minute meditation practice will help you let go of self-criticism as you are guided through a calming and gentle meditation designed to cultiv...
Inner Strength: Guided Meditation for Facing Challenges
06 Jan 2025
Contributed by Lukas
This beginner friendly practice is a guided meditation specific for facing challenges. You will be guided through a calming guided meditation designed...
10 Minute Meditation To Clear Your Mind | Guided Body Scan Practice
02 Dec 2024
Contributed by Lukas
This 10 minute guided body scan meditation will help to clear your mind. Body Scan practices are great tools to bring you out of your mind and into yo...
12 Minute Breathing Meditation For Stress Relief | An Easy Breath Focused Mindfulness Meditation
04 Nov 2024
Contributed by Lukas
This 12 minute breathing meditation for stress relief is an easy breath focused mindfulness meditation that will help to calm your busy mind while eas...
Calming Meditation For The Highly Sensitive Person | An Acceptance and Commitment Therapy Meditation
21 Oct 2024
Contributed by Lukas
This calming meditation for the highly sensitive person is designed to calm your mind, ease your emotions and release the burden of carrying the emoti...
Calming Meditation Before Bed | Guided Body Scan With Ambient Nature Sounds
05 Aug 2024
Contributed by Lukas
Relax and unwind with this 15 minute calming meditation before bed. This calming meditation will guide you through a relaxing body scan while deepenin...
Simple 10 Minute Meditation (Beginner Meditation)
22 Jul 2024
Contributed by Lukas
Let's take it back to basics with this simple 10 minute meditation. This quick and calming practice is a great place to begin if you are new to me...
Breathe Through Anxiety: 15-Min Nervous System Reset
08 Jul 2024
Contributed by Lukas
Looking for fast, natural anxiety relief? This 15-minute guided breathwork meditation is designed to calm your mind, reduce overthinking, and support ...
7 Minute Grounding Meditation For Worry
24 Jun 2024
Contributed by Lukas
Here is a 7 minute grounding meditation for worry. This meditation is designed to be experienced by stepping outside and awakening your senses. The pr...
10 Minute Meditation To Come Back To The Breath
10 Jun 2024
Contributed by Lukas
Come back to the breath with this 10 minute intermediate meditation designed to help you find stillness and peace. Learn more about anxiety counseli...
A Healthy Way To Process Emotions | Urge Surfing Meditation
27 May 2024
Contributed by Lukas
This 20 minute acceptance and commitment therapy inspired meditation gives you a healthy way to process emotions. So often, we tend towards avoiding a...
Allow
06 May 2024
Contributed by Lukas
Observing and allowing your thoughts to be present is a strong mindfulness skill to use, especially when dealing with anxious thoughts. To be able to ...
10 Minute Morning Meditation For A Calm Mind
15 Apr 2024
Contributed by Lukas
10 Minute Morning Meditation For A Calm Mind www.cedarrosecounseling.org Learn anxiety relief strategies that are actually effective AND long-lastin...
10 Minute Acceptance And Commitment Therapy Meditation For Overthinking
01 Apr 2024
Contributed by Lukas
This calming Acceptance and Commitment Therapy Meditation is designed to relax the body while easing an overthinking mind. A 10 minute meditation will...
Guided Breathwork For Relaxation | 4-7-8 Breathing For A Calm Mind
18 Mar 2024
Contributed by Lukas
This 15 minute guided breathwork for relaxation practice will teach and guide you through the 4-7-8 breathing strategy. This breathwork practice is de...
Breathe Deep & Reconnect
11 Feb 2024
Contributed by Lukas
The breath can change quickly when the body feels stressed. This practice is designed to help you reconnect with a deeper, fuller breath so your mind ...
Meditation For Deep Sleep (Replay)
08 Jan 2024
Contributed by Lukas
This meditation practice is designed to release tension from the body while calming the mind and nervous system so you are able to drift off and get r...
Progressive Muscle Relaxation (Replay)
24 Dec 2023
Contributed by Lukas
This progressive muscle relaxation practice is ideal for helping you detach from your anxious thoughts and to ground yourself in your body. Not only d...
Observe Your Thoughts (Stream Imagery)
11 Dec 2023
Contributed by Lukas
Being able to detach and observe your thoughts is a pivotal skill to cultivate for effective anxiety management and healing. This practice gives you a...
'Tis The Season To Be Grateful
27 Nov 2023
Contributed by Lukas
This practices gives you some insight into your brain's innate protective mechanism which often leads to those not so helpful thoughts and feeling...
Find Comfort In A Heavy World
30 Oct 2023
Contributed by Lukas
Finding comfort in a heavy world can feel challenging at times. Whether you are feeling heaviness in your personal life or from worldly events, I pray...
Cultivate Mindfulness Awareness While Releasing Stress And Anxiety
24 Oct 2023
Contributed by Lukas
This anxiety relief meditation is designed to help you cultivate mindful awareness while releasing stress and anxiety stored in the body. These 8 minu...
Meditation Practice To Find Inner Stillness
24 Oct 2023
Contributed by Lukas
Take a load off with this 6.5 minute meditation practice as you turn inwards and gift yourself with a bit of peace and inner stillness. This meditatio...
Meditation To Cultivate Gratitude
24 Oct 2023
Contributed by Lukas
This 7 minute meditation to cultivate gratitude will lead you through a simple breath focused grounding practice while allowing you to reflect on the ...
Train Your Mind: Meditation for Mental Clarity & Focus
24 Oct 2023
Contributed by Lukas
Struggling to focus or stay present? This therapist-led meditation for concentration helps you develop the skill of focused attention — without tryi...
A Simple Mindfulness Practice For A Good Day
24 Oct 2023
Contributed by Lukas
Sometimes all we need is to take a little extra time in the morning for a simple mindfulness practice in order to get our day started well. This medit...
Breathe & Be
24 Oct 2023
Contributed by Lukas
This 8 minute breath focused mindfulness meditation takes you through both guided and unguided spaces to simply breathe and be as you cultivate mindfu...
5-4-3-2-1 Grounding Exercise
09 Oct 2023
Contributed by Lukas
This 5-4-3-2-1 Grounding exercise is a great option to step out of your mind and into your surroundings. Checking in with each of your senses gives yo...
Meditation To Improve Coping
14 Aug 2023
Contributed by Lukas
When we crave an improvement in coping, what we really need is to learn to manage thoughts and emotions better. In this 11 minute guided meditation to...
8 Minute Anxiety Relief Meditation
02 Jul 2023
Contributed by Lukas
This calming anxiety relief meditation is designed to help you build mindful awareness of your thoughts, where your attention lies and how to come bac...
Simple Meditation For Anxiety & Stress
18 Jun 2023
Contributed by Lukas
This simple meditation for Anxiety & Stress will leave you feeling calm, present and ready to tackle whatever your day has in store. When the mind...
Encouragement & Self-Compassion For Caregivers
04 Jun 2023
Contributed by Lukas
This 7 minute practice is designed to assist caregivers with giving back to themselves. As caregivers, it is common to continually give and give witho...
Meditation To Cultivate Presence
28 May 2023
Contributed by Lukas
This 8 minute meditation to cultivate presence is designed to help you find our center and to experience the beauty and safety of the present moment. ...
Belly Breathing | A Guided Breath Focused Meditation To Calm The Mind And Body
14 May 2023
Contributed by Lukas
Belly Breathing is a tried and true technique proven to calm the mind and body. This 8 minute guided meditation focuses on deepening the breath throug...
It’s Okay To Slow Down | An Encouraging Meditation Practice To Begin Your Day
07 May 2023
Contributed by Lukas
Let this meditation practice be a reminder that It's okay to slow down. So often we are rushing from one thing to the next, barely taking a moment...
7 Minute Meditation To Make Space For Your Emotions
30 Apr 2023
Contributed by Lukas
This 7 minute meditation was designed to help you make space for your emotions. So often we turn away from our internal experiences, but here you have...
Urge Surfing | An Acceptance & Commitment Therapy Expansion Practice
24 Apr 2023
Contributed by Lukas
Urge Surfing is an Acceptance & Commitment Therapy Expansion Practice designed to help for when emotions feel too big to carry. Oftentimes our def...
Be Kind To Your Mind Meditation
10 Apr 2023
Contributed by Lukas
This guided meditation gives you an opportunity to be kind to your mind. As you imagine your mind as a garden to tend to, you will find grounding, cal...
Box Breathing for Anxiety Relief & Grounding
03 Apr 2023
Contributed by Lukas
Feeling overwhelmed or anxious? This guided box breathing meditation is a calming breathwork practice designed to ground your body, quiet your mind, a...
Inner Healing Meditation
20 Mar 2023
Contributed by Lukas
Join in on this inner healing meditation to process your emotions mindfully. So often we try to ignore, suppress or even shame ourselves for experienc...
Body Image Healing Meditation Practice
13 Mar 2023
Contributed by Lukas
This body image healing meditation practice turns your attention to all the incredible things your body allows you to enjoy. This guided meditation is...
2 Minute Grounding Meditation
06 Mar 2023
Contributed by Lukas
This 2 minute grounding meditation will guide you as you take a brief two minutes just for you. Taking even just two minutes to breathe and set down o...
8 Minute Affirmation Practice For a Positive Mind And Restful Sleep
27 Feb 2023
Contributed by Lukas
This 8 minute affirmation practice will aid in the promotion of restful sleep, a calm mind and a rejuvenated spirit for the day to come. Affirmations ...
8 Minute Meditation To Drop Into The Here And Now
16 Jan 2023
Contributed by Lukas
Cultivating Mindfulness is all about learning to drop into the here and now. Present moment awareness is the cornerstone of a mindfulness practice. Th...
9 Minute Mindful Break
09 Jan 2023
Contributed by Lukas
This 9 Minute Mindful Break will guide you through using your breath to become grounded in the moment. In essence, a grounding practice is finding saf...
Self-Compassion Meditation | Learning To Love Yourself
26 Dec 2022
Contributed by Lukas
This self compassion meditation guides you through learning to love yourself as a friend or loved one loves you. This 9 minute practice leads you thro...
Choose Your Own Adventure - Happy Place Guided Imagery Practice
05 Dec 2022
Contributed by Lukas
In this 'Choose your own adventure' style guided imagery practice, you will get the opportunity of creating your very own safe/happy place to return t...
Deep Sleep Meditation
14 Nov 2022
Contributed by Lukas
Progressive Muscle Relaxation Practices have been long used to assist with deep sleep and relaxation. This practice will guide you through moving your...
Unburdened
17 Oct 2022
Contributed by Lukas
Allow this practice to help you become unburdened by your responsibilities. Lay down your to-do lists and simply be here in this moment. Throughout th...
Present Moment Awareness
03 Oct 2022
Contributed by Lukas
In this practice, we are raising our awareness of that which is happening in this moment. We do this without judgment, without making meaning of it an...
Grounding Body Scan
05 Sep 2022
Contributed by Lukas
This Grounding Body Scan helps to bring you out of your mind and into your body as you slowly release tension. Body Scans help to calm anxiety, allowi...
Slow Down, You're Doin' Fine
15 Aug 2022
Contributed by Lukas
“Slow down, you’re doing fine, you can’t be everything you wanna be before your time” - Vienna by Billy Joel I heard these lyrics from a fresh...
Allow Your Thoughts To Pass | Thought Observation Meditation Practice With Guided Imagery
08 Aug 2022
Contributed by Lukas
Learning to allow your thoughts to pass in the background of your mind is a key skill to build when you are wanting to manage anxiety well. This Mindf...
Cultivating The Observing Mind
18 Jul 2022
Contributed by Lukas
Our observing mind gives us the power to allow the chatter of our thinking mind be background noise. If you find yourself becoming fixated on any part...
5 Minute Meditation to Pause & Refocus
24 Jun 2022
Contributed by Lukas
It has been a little while since sharing another meditation here. Sometimes we need to step back, take a break, refocus. I needed this in my own life....
Coping When life Gets Hard
11 Apr 2022
Contributed by Lukas
We all have an inner critic, and when it comes to coping when life gets hard, this inner critic seems to grow stronger. As if harsh words will assist ...
Using The Breath To Calm The Mind And Relax The Body
04 Apr 2022
Contributed by Lukas
Using the breath to calm the mind and relax the body is a powerful tool that we can all bring with us into our busy lives. Take the next 6 minutes to ...
Let It Be
28 Mar 2022
Contributed by Lukas
Spend the next few minutes centering yourself while you practice the art of accepting that which you cannot control. Not quite ready for therap...
Supported
21 Mar 2022
Contributed by Lukas
In today’s practice, we find support of the body, the mind and our emotions.
Breathe & Reflect
14 Mar 2022
Contributed by Lukas
This Breathe & Reflect meditation guides you through becoming grounded with your breath, reflecting on a bit of gratitude and slowing down to repl...
Empowered
07 Mar 2022
Contributed by Lukas
This week, we celebrate International Women's Day. While this day is set to celebrate women, this practice was created to encourage and to be a remind...
Mindful Eating
28 Feb 2022
Contributed by Lukas
Research studies continue coming out on the topics of using mindfulness and positive psychology to improve challenging relationships to both food and ...
Mid-Morning Coffee Break
21 Feb 2022
Contributed by Lukas
It can be hard to set aside time for meditations each day. That is why this episode will give you a taste of an informal mindfulness practice that you...
Morning Refresh
14 Feb 2022
Contributed by Lukas
This 5 minute practice leads you through laying down to do lists, refocusing on your breath and changing your relationship to your thoughts.
Cultivating Self-Compassion
07 Feb 2022
Contributed by Lukas
This 7 minute guided meditation leads you through acknowledging, accepting and being thankful for all your body has done, and continues to do, for you...
Enjoy The Benefits Of Gratitude
31 Jan 2022
Contributed by Lukas
While gratitude may appear to be a simple, and therefore unimportant, aspect of well-being, studies continue to show the positive and lasting benefits...
Brief Body Scan
24 Jan 2022
Contributed by Lukas
Follow along with this brief body scan practice to check in with the big tension-holding areas of the body. Raising body awareness while bringing rela...
Grounding With The Body
17 Jan 2022
Contributed by Lukas
Using our body as a source of grounding can be incredibly therapeutic. These types of practices can help us to become more in tune with ourself while ...
Loving Kindness Practice
10 Jan 2022
Contributed by Lukas
Oftentimes it can be much easier to practice kindness towards others, rather than towards ourself. If you have been curious about practicing kindness ...
Brief Mindful Reset
03 Jan 2022
Contributed by Lukas
The start of a new week can easily become rushed. Practice this 4-minute guided meditation to reset your focus and intention as you enter this new wee...
Disrupting Worry
27 Dec 2021
Contributed by Lukas
One effective way to disrupt anxious thoughts is to intentionally focus our attention elsewhere. This practice leads you through becoming aware of anx...
Ease Anxiety Quickly
20 Dec 2021
Contributed by Lukas
This guided breath practices leads you through the process of calming down the nervous system, which leads to decreased anxiety in about 15-20 minutes...
Quieting the Mind
13 Dec 2021
Contributed by Lukas
As we find ourselves continuing into the busy holiday season, your mind may desire some quieting. Follow along with this practice to give your mind an...
Morning Mindset
06 Dec 2021
Contributed by Lukas
Beginning your day with stillness, intention and compassion has the power to frame your mindset for the day ahead; priming your mind to find both acce...
Reflect & Refocus
29 Nov 2021
Contributed by Lukas
Reflecting on the good while refocusing on the present moment can certainly be helpful throughout the year; however, the Holidays tend to bring extra ...
Building Presence
22 Nov 2021
Contributed by Lukas
Practicing mindfulness is the continued practice of coming back to the present moment. This brief practice takes you through a break from you day and ...
A 6-Minute Mindful Break
15 Nov 2021
Contributed by Lukas
Continually returning our focus to the breath is at the core of practicing mindfulness. This brief, 6-minute practice leads you through this tenant; h...
Setting an Intention
08 Nov 2021
Contributed by Lukas
To be mindful is to be intentional. This practice is a reminder to bring a bit of patience to the art of setting, and responding to, intentions. ...
Rooted
01 Nov 2021
Contributed by Lukas
Find your center and feel grounded once again with this standing meditation.
Slow It Down
25 Oct 2021
Contributed by Lukas
Gift yourself these 6 minutes to allow your mind and body to rest. Observe how different you approach your day after even a brief practice of tuning i...
Taming Your Inner Critic
18 Oct 2021
Contributed by Lukas
So often we become lost in our critical thoughts. This practice allows us to slow down, notice the process and choose a different path; one of kindnes...
Radical Acceptance
11 Oct 2021
Contributed by Lukas
So much of life is outside of our control. Come back to this practice for a refresher of how to cope with the hard stuff we can’t change.
Wash away your thoughts
04 Oct 2021
Contributed by Lukas
Instead of fighting a constant inner battle with your thoughts, take a slowed-down approach to shift perspectives. Try out this brief practice and see...
Comfort
27 Sep 2021
Contributed by Lukas
Process difficult emotions and learn to comfort yourself with this 6-minute practice.
Sound Sleeping
20 Sep 2021
Contributed by Lukas
When you find it difficult to escape your thoughts, come to this practice to find relaxation of the body and the mind, preparing you for restful sleep...
Letting Go
13 Sep 2021
Contributed by Lukas
So often we get lost in our thoughts without even realizing it. Finding our inner world consuming our whole day. Follow along with this practice to bu...