Mindful Moments

This 15 minute guided breathwork for relaxation practice will teach and guide you through the 4-7-8 breathing strategy. This breathwork practice is designed to bring relaxation and grounding to your day, while activating your parasympathetic nervous system. It is only when the parasympathetic nervous system is activated and when the mind feels safe that anxiety relief can occur. This 15 minute guided breathwork practice will help you to send safety signals to your mind, relax your body and melt into the present moment. Learn anxiety relief strategies that are actually effective AND long-lasting with my Free Guide - https://9812-katie.systeme.io/calmguide Get 15% off your first purchase of all natural supplements to support your mental + physical health with code WELLNESS15 at checkout https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

If you are wanting to jump into a daily gratitude practice, here is my simple daily gratitude journal to get you started - https://www.cedarrosecounseling.org/worksheet-bundles/p/the-gratitude-bundle

For more about Anxiety Counseling for Ohio residents, head to www.cedarrosecounseling.org

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 and body can feel calm again.

Kickstart your anxiety healing journey with Katie's FREE Calm Guide - https://9812-katie.systeme.io/calmguide

What you get in the guide:

• The essentials of anxiety relief

• 5 proven calming strategies

• A simple roadmap to implementing effective calming strategies in daily life

Invest in your wellness goals with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Want a daily gratitude journal to help you cultivate a deep sense of gratitude in your life? That's exactly what this was made for: https://www.cedarrosecounseling.org/worksheet-bundles/p/the-gratitude-bundle

Connect with @the.mindful_therapist on YouTube & Instagram

For information about individual anxiety counseling services, head to www.cedarrosecounseling.org (Ohio residents only)

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 restful sleep.

Kickstart your anxiety healing journey with Katie's FREE Calm Guide - https://9812-katie.systeme.io/calmguide

What you get in the guide:

• The essentials of anxiety relief

• 5 proven calming strategies

• A simple roadmap to implementing effective calming strategies in daily life

Get a kickstart on your wellness goals and new years resolutions with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Want a daily gratitude journal to help you cultivate a deep sense of gratitude in your life? That's exactly what this was made for: https://www.cedarrosecounseling.org/worksheet-bundles/p/the-gratitude-bundle

Connect with @the.mindful_therapist on YouTube & Instagram

For information about individual anxiety counseling services, head to www.cedarrosecounseling.org (Ohio residents only)

This progressive muscle relaxation practice is ideal for helping you detach from your anxious thoughts and to ground yourself in your body. Not only does this type of practice provide a sense of grounding and safety within the body, it also aids with increasing awareness of when tension is being held within the body. This awareness is key for noticing those first signs of stress and anxiety so we know when to begin implementing calming and safety strategies to ease that tension and return to a state of homeostasis.

Kickstart your anxiety healing journey with Katie's FREE Calm Guide - https://9812-katie.systeme.io/calmguide

What you get in the guide:

• The essentials of anxiety relief

• 5 proven calming strategies

• A simple roadmap to implementing effective calming strategies in daily life

Get a kickstart on your wellness goals and new years resolutions with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Want a daily gratitude journal to help you cultivate a deep sense of gratitude in your life? That's exactly what this was made for: https://www.cedarrosecounseling.org/worksheet-bundles/p/the-gratitude-bundle

Connect with @the.mindful_therapist on YouTube & Instagram

For information about individual anxiety counseling services, head to www.cedarrosecounseling.org (Ohio residents only)

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 taste for how to observe your thoughts with the assistance of some guided imagery.

Please remember that:

- You are not your thoughts.

- Just because you think something doesn't automatically make it true

- You actually get to decide what to believe and which thoughts you'd rather not listen to

Kickstart your anxiety healing journey with Katie's FREE Calm Guide - https://9812-katie.systeme.io/calmguide

What you get in the guide:

• The essentials of anxiety relief

• 5 proven calming strategies

• A simple roadmap to implementing effective calming strategies in daily life

Get a kickstart on your wellness goals and new years resolutions with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Want a daily gratitude journal to help you cultivate a deep sense of gratitude in your life? That's exactly what this was made for: https://www.cedarrosecounseling.org/worksheet-bundles/p/the-gratitude-bundle

Connect with @the.mindful_therapist on YouTube & Instagram

For information about individual anxiety counseling services, head to www.cedarrosecounseling.org (Ohio residents only)

This practices gives you some insight into your brain's innate protective mechanism which often leads to those not so helpful thoughts and feelings of despair. During this season of gratitude, let us acknowledge the well-intentioned purpose of our own negativity bias while also cultivating a deep sense of gratitude and peace within our mind, body and soul.

Kickstart your anxiety healing journey with Katie's FREE Calm Guide - https://9812-katie.systeme.io/calmguide

What you get in the guide:

• The essentials of anxiety relief

• 5 proven calming strategies

• A simple roadmap to implementing effective calming strategies in daily life

Get a kickstart on your wellness goals and new years resolutions with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Want a daily gratitude journal to help you cultivate a deep sense of gratitude in your life? That's exactly what this was made for: https://www.cedarrosecounseling.org/worksheet-bundles/p/the-gratitude-bundle

Connect with @the.mindful_therapist on YouTube & Instagram

For information about individual anxiety counseling services, head to www.cedarrosecounseling.org (Ohio residents only)

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 this practice gives you some time to be still and find comfort in the ever present nature of your breath

Kickstart your anxiety healing journey with Katie's FREE Calm Guide - https://9812-katie.systeme.io/calmguide

What you get in the guide:

• The essentials of anxiety relief

• 5 proven calming strategies

• A simple roadmap to implementing effective calming strategies in daily life

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

This anxiety relief meditation is designed to help you cultivate mindful awareness while releasing stress and anxiety stored in the body. These 8 minutes are intended to be a self-care gift. Taking time to care for your mind and body is not only important, but is necessary for the health of your mind and body. This anxiety relief practice will help you to feel calm, grounded, and at peace as you also engage in the work it takes to build a mindful awareness so you can experience presence in your daily life. 

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

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 meditation practice to find inner stillness will give you a few minutes to breathe, reflect and contemplate what is truly important to you. So often we forget that we are capable of being our own encourager; of providing ourselves with compassion and kindness instead of criticism.

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

This Deep Sleep meditation will help you to fall asleep quickly as we follow a progressive muscle relaxation style practice. Progressive muscle relaxations are designed to bring us out of our thinking mind and into the present moment. Not only will this practice assist you with being present, you will also be guided to progressively relax major muscle groups which prepares the mind and body for restful sleep.

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

This 7 minute meditation to cultivate gratitude will lead you through a simple breath focused grounding practice while allowing you to reflect on the good things in your life. If you are looking for a simple daily practice with the power to lead to big change in your life, and the rewiring of your brain, it’s time to try gratitude.Gratitude is a powerful practice which has been proven to lead to decreased anxiety and depression and vast improvements in mood and outlook on life. This guided meditation to cultivate gratitude is just one way to harness the power of this skill so it can become a habit in your life. 

If you are looking to continue cultivating gratitude, you can check out my Gratitude Bundle as well - https://www.cedarrosecounseling.org/worksheet-bundles/p/the-gratitude-bundle

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

This simple meditation for concentration will help you to cultivate the powerful skill of focused attention. It is important to remember that we cannot simply turn our thoughts off - they will continue to exist even when we do not want them to. Even more so, thoughts will become louder when we attempt to suppress them. Practicing acceptance of their existence while gently refocusing our attention to something like our breath can go a long way in cultivating a skill of focused concentration which we can then tap into whenever we need it.

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

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 meditation practice is just about 8 minutes and will allow you to ease into your day while being reminded that your breath can act as your calming anchor when life becomes too much.

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

This 8 minute breath focused mindfulness meditation takes you through both guided and unguided spaces to simply breathe and be as you cultivate mindful awareness. Mindful Awareness is a skill which helps us to feel present in our daily lives. It teaches us to be at peace with the present moment and to live fully in the circumstances we have been given. A breath focused mindfulness meditation teaches us to use the breath as a powerful anchor to bring ourselves back into the present moment.

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

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 your mind something else to focus on. This interrupts your automatic thoughts and changes the channel in your brain. To be clear, this is not a practice of avoidance, but is instead one of tuning in and refocusing your attention so your mind and body can find safety. 

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

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 improve coping, you will practice noticing and accepting the presence of your thoughts and emotions without automatically making meaning of them or attaching any weight to them. Our thoughts and emotions often drive our lives; taking us out of the present moment and lending to self-doubt. I am here to tell you that it doesn’t have to be this way. Acceptance practices like this one, will help you to become aware of your thoughts and emotions, the impact they have on you and how you can best care for yourself through these experiences. I pray this practice serves you well.

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

This calming anxiety relief meditation is designed to help you build mindful awareness of your thoughts, where your attention lies and how to come back to the present moment. Observing our own thinking patterns empowers us to interact with our mind in a whole new way. Not only that, but when we strengthen this mindful skill of present moment awareness, we are gifting ourselves the ability to become our own method of anxiety relief. While anxiety is a fact of life, we can reduce our own suffering by returning to the present moment again and again. Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

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 and body are in an anxious state, this is the time to turn towards ourselves in order to cultivate peace. This meditation practice will help you do just that as it focuses on using soothing physical touch and grounding strategies to bring your nervous system back into a state of safety.

Sign up for the monthly newsletter to get you FREE Coping With Anxiety Guide sent straight to your inbox - subscribepage.io/DzbIyd

Learn more about mental health and mental health services at www.cedarrosecounseling.org

Improve your wellness with clean supplements made by XTendLife. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

This 7 minute practice is designed to assist caregivers with giving back to themselves. As caregivers, it is common to continually give and give without ever spending the time to pour back into our own cups. This quick practice helps caregivers to set aside this time to be still and to give themselves the care and attention they deserve.

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

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. If anxiety, stress, depression or any external circumstances have been taking over your thoughts lately, this practice will help you to culitvate presence and to get back in touch with the here and now. Remember, too, that this is a practice. Cultivating presence is a skill which takes time, practice and patience. In time, you will find it easier to come back to the moment and to allow your thoughts, worries and to-do list items fade away, even if only for the few minutes you choose to let them go.

Sign up for the monthly newsletter to get you FREE Coping With Anxiety Guide sent straight to your inbox - subscribepage.io/DzbIyd

Learn more about mental health and mental health services at www.cedarrosecounseling.org

Improve your wellness with clean supplements made by XTendLife. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

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 through practicing belly breathing. As you practice belly breathing, you will begin to experience fuller, deeper, more fulfilling breaths while creating safety and security in your body.

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

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 to ensure we are getting full breaths. All of this rushing leads to increase cortisol levels, racing thoughts and feeling more anxious than we'd like to. Give yourself the gift of slowing down, listening to your breath and being reminded of your innate worthiness.

Get a FREE Coping With Anxiety Guide sent straight to your inbox - subscribepage.io/DzbIyd

Learn more about mental health and mental health services at www.cedarrosecounseling.org

Improve your wellness with clean supplements made by XTendLife. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

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 an opportunity to face them, to become curious about them and to care for yourself as you make space to feel them. It is only when we allow ourselves to feel that we begin to make space for healing and a deep appreciation for ourselves. Let this meditation be your guide as you learn to face your emotions and ultimately to face yourself. You deserve to experience goodness, peace and freedom. 

Get a FREE Coping With Anxiety Guide sent straight to your inbox - subscribepage.io/DzbIyd

Learn more about mental health and mental health services at www.cedarrosecounseling.org

Improve your wellness with clean supplements made by XTendLife. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Urge Surfing is an Acceptance & Commitment Therapy Expansion Practice designed to help for when emotions feel too big to carry. Oftentimes our default response to these types of emotions is an urge to avoid, distract, eliminate or control. Acceptance & Commitment Therapy shows us another approach to managing these emotions so we can lean to live with them rather than being in a constant struggle with normal human emotions. Once we become aware of these emotions and the impact they have, we can then decide how we'd like to proceed, instead of being swept away by behaviors which are not serving our values or the life we'd like to be living.

Learn the basics of calming your anxiety with this FREE handout . Follow the link to get this resource sent straight to your inbox - subscribepage.io/DzbIyd

Learn more about mental health and mental health services at www.cedarrosecounseling.org

Improve your wellness with clean supplements made by XTendLife. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

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, calming of the nervous system and a simple check in with how you are caring for your mind these days. Practicing a simple check in like this allows for you to realign your choices and daily habits with the life you are hoping to create.
Learn the basics of calming your anxiety with this FREE handout . Follow the link to get this resource sent straight to your inbox - subscribepage.io/DzbIyd Learn more about mental health and mental health services at www.cedarrosecounseling.org Improve your wellness with clean supplements made by XTendLife. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

This guided box breathing practice is perfect to come to in times of anxiety, or if you are simply wanting to find some stillness and calm in the middle of a chaotic week. Practicing guided box breathing for anxiety allows you to take the thinking out of the practice so you can simply focus on your breath and what this moment has to offer you. This practice will gift you grounding, encouragement, thought observation and acceptance, and, of course, breath work as well.

Breath work is a wonderful place to begin in your anxiety and stress management learning. The breath has incredible power in calming the mind, body and nervous system. If you'd like to learn more about how breath work calms our anxious minds and bodies, head on over to my YouTube channel to check out this video where i dive deeper into they how and why of breathing techniques - https://www.youtube.com/watch?v=wu3BhzSgduk

For more about breath work and additional evidence-based techniques to calm your anxiety, follow this link to download your free anxiety guide - subscribepage.io/DzbIyd

Improve your wellness with clean supplements made by XTendLife. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn more about mental health and mental health services at www.cedarrosecounseling.org

Join in on this inner healing meditation to process your emotions mindfully. So often we try to ignore, suppress or even shame ourselves for experiencing the emotions we feel. While this practice is common, it certainly does not serve us well in any capacity. There are many healthy ways to process your emotions, but in this practice we are choosing to utilize mindfulness to do so. Using mindfulness to process our emotions allows us to take a step back, and to observe our emotions without them completely overwhelming us. The final phase of the practice offers affirmations in order to cultivate compassion, healing and inner strength.

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 our to-do lists can have a widespread positive impact on the rest of our day. Add this quick practice to your lunch break or use it as a transition between work/school and leisure time. 

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

Cultivating Mindfulness is all about learning to drop into the here and now. Present moment awareness is the cornerstone of a mindfulness practice. This 8 minute meditation guides you as you learn to return to the present moment over and over again; allowing you to enjoy what the here and now has to offer. Kindly leave judgment and criticism at the door of this practice, as they will not be needed here 🙏🏻

Learn about the 5 foundational strategies necessary for breaking free from anxiety - subscribepage.io/DzbIyd

Head to www.cedarrosecounseling.org for information on anxiety counseling services

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 safety in the present moment. It is an intentional action which tells our brain and our body that we are okay. In this 9 minute meditation practice, you will be guided through grounding breath work as we change our relationship to our thoughts and experiences. A changed relationship to thoughts and experiences requires a practice of neutral observation of the activity in one's mind. This type of practice is a cornerstone in building the mindfulness skill essential to finding inner peace, while gifting you a sweet break from your anxious thoughts. 

Learn about the 5 foundational strategies necessary for breaking free from anxiety - subscribepage.io/DzbIyd

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 through grounding, observation of thought, cultivating self compassion and empowering affirmations. 

Double down on your wellness with all-natural supplements made by XTendLife. Their mental and brain health products help to promote mental clarity, focus and a sense of calm. Use code WELLNESS15 at checkout for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Learn the basics of calming your anxiety with this FREE Calm Guide - https://9812-katie.systeme.io/calmguide

Let's connect!

YouTube - https://www.youtube.com/channel/UCpzmNBGGfRRDM622WnkRNtA

Instagram - @the.mindful_therapist

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 to anytime you wish. Having a go-to safe/happy place to escape to assists with getting through the hard difficulties of life while building emotional resilience. Sometimes we are able to identify a pleasant memory to utilize for a practice such as this, but it can also be challenging to identify pleasant memories for one reason or another. The world is your oyster in this practice as you engage your imagination to create your very own safe and happy place. 

Learn more about the Dealing With Depression Starter Kit by following this link - https://www.cedarrosecounseling.org/mental-health-worksheets/p/the-depression-starter-kit 

Progressive Muscle Relaxation Practices have been long used to assist with deep sleep and relaxation. This practice will guide you through moving your focus from your busy thoughts to your grounded body. Throughout this deep sleep meditation, practice kindness with yourself as you gently tense and relax each major muscle group in your body. 

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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 this unburdened practice, we will find your center, cultivate calm, ease anxiety and learn to find freedom from your thoughts. 

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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 and without trying to change any of it. This is not something we commonly do in our everyday life and so when we practice this present moment awareness with intention we allow space for our awareness, and therefore our self-control, to grow. 

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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, allowing you to find peace and safety in the present moment. 

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“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 perspective this morning and they hit me hard. Why is it that we all seem to be rushing towards that next best thing, that next achievement? Why does it seem so challenging to simply be in this moment? When did that become not enough? My hope and prayer is for this practice to help you slow down and to remind you that you are doing so well. It’s okay to take a breather. It’s more than okay to relish in what you have already accomplished. You are amazing and you have already done amazing things. Take good care. 

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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 Mindfulness technique helps you to feel in control of your own mind. While it does take time and practice for this skill to build, it is possible to use Mindfulness to lower your anxiety, decrease stress and improve self-esteem. 

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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 particular thoughts, try out this 8-minute guided practices which takes you through the strengthening and cultivation of your observing mind.  

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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. But I have come to realize how important slowing down truly is; taking time to practice mindfulness, to be still if able, to simply breathe. It really does go a long way. As life gets busier, it becomes so easy to let practices drop out of our routine, even when they benefit us. I hope this practice will help you incorporate a beneficial pause into your busy days.

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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 us. This practice leads you through a different approach, while cultivating compassion and an inner strength.

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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 follow along with the practice - gifting yourself a bit of stillness so that you may have a renewed mindset for the rest of your day. 

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Spend the next few minutes centering yourself while you practice the art of accepting that which you cannot control. 

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In today’s practice, we find support of the body, the mind and our emotions. 

This Breathe & Reflect meditation guides you through becoming grounded with your breath, reflecting on a bit of gratitude and slowing down to replenish and refresh your mind. 

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 reminder of your innate worth, no matter your gender.