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Mindscaping | Meditation for Every Mind

Mindscaping | Meditation for Every Mind

By Jessica Crow

Have you experienced the positive effects of meditation and mindfulness? I created these sessions for every level & every mind. I'm Jessica Crow, author of The Power of Guided Meditation and head of CNTRD Meditation Teacher Trainings. My mission is to share the benefits of meditation and increase mental wellness throughout the world. I hope you'll listen to my meditations and interviews with mindfulness experts, and send any questions and requests my way. Visit www.CNTRDwellness.com to contact me or find free resources like royalty-free meditation scripts and guided meditation downloads.
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Salt, Ash, Honey & Magic— Where Grief Meets Joy and Healing | w Jamie Metzgar

Mindscaping | Meditation for Every MindJan 27, 2022

00:00
28:39
The New Mindful Leadership | w Douglas Scherer
May 31, 202332:05
Gratitude & Grace Meditation
May 01, 202319:11
Mindful Awareness of Self Talk & Mindstate
Apr 15, 202327:35
Moon Energy Yoga Nidra Meditation
Feb 04, 202338:55
Mindful Walking Exercise

Mindful Walking Exercise

This exercise teaches you to witness the feelings and sensations in the physical body as you move through space in a normal walking pattern. Through the lens of a mindful observer, you may notice how the body shifts and adjusts and compensates and cooperates, all while building the strength of your concentration and focus.

You’ll be walking either in a circle inside or on a natural path outside- be that in a park or in your neighborhood. It’s best to walk somewhere where you can slow down just a bit more than usual, preferably a quiet location where you can listen more deeply. Shoes are optional.


~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)


Dec 26, 202213:02
Mindful Eating Exercise

Mindful Eating Exercise

When we pay more attention to how we nourish ourselves, what food choices we make, and how present we are while we are preparing food or eating, we can uncover a lot of clues that can inform our eating habits, and that may affect our health. In this exercise we’ll practice maintaining present moment awareness by engaging with our senses fully while eating a snack.

Get ready with a piece of fresh or dried fruit (perhaps a strawberry, a few blueberries or raisins, or a piece of dark chocolate). This will serve as the object of your focus for this meditative experience. Take any comfortable seat (floor, chair, etc) and place the snack in front of you where you can see it easily.


~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)

Dec 26, 202208:56
Gratitude Brings Relaxation

Gratitude Brings Relaxation

Practicing gratitude can shift our nervous system from a state of chronic stress or heightened alert to a state or rest and reflection and peaceful calm. When we remember and give attention to the things that are working and that have worked for us, no matter how big or small, we for a moment stop 'striving' for more or better and instead shift into a state of appreciation. This state of appreciation allows us to dream, to feel more deeply, and to receive.


~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)

Dec 24, 202226:53
Bija Mantras (Seed Chakra Sounds)

Bija Mantras (Seed Chakra Sounds)

This exercise helps you stimulate and tune into the subtle energy centers deep within that govern many physical, mental, emotional, and spiritual processes. You might feel energized, more peaceful and grounded, clearer in thinking and focused, or perhaps find an innovative solution to an issue you’ve been dealing with. You may just feel a wave of calm that takes you into your day more easily… If you'd rather not vocalize the mantras, don’t worry. Just listen and focus on the area near the spine.


~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)

Dec 24, 202204:31
Deep Sleep Meditation

Deep Sleep Meditation

Let your mind rest and your body slip off to a deep and healing sleep. This guided meditation will help you to relax the physical body and let go of thoughts and worries so you can awaken refreshed and renewed.


~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)

Dec 24, 202209:55
Releasing Negativity Meditation

Releasing Negativity Meditation

Sometimes negative emotions are useful, but sometimes they can pile up and weigh you down. This meditation guides you into a deep relaxation and a process of loosening and letting go of some of the extra layers of negative emotion or thoughts patterns.


*This meditation is not a substitute for professional medical care.


~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)

Dec 24, 202206:13
Compassion & Loving Kindness

Compassion & Loving Kindness

Compassion is a practice, and we can build our capacity to think and act compassionately through both meditation & visualization and conscious actions. This is a brief meditation to help you tune into your own heart center and vault of compassion and then practice sharing it with yourself and others.


~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)

Dec 24, 202209:01
Calming Ocean Breath

Calming Ocean Breath

This exercise uses a controlled breath to soothe and relax the nervous system. The sound of the breath becomes like meditative white noise or gentle ocean waves, slowly erasing anxiety and fatigue. 

Use for stress reduction, deep relaxation and better sleep, and to reset your nervous system to a restful state.


~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)

Dec 24, 202209:10
Diaphragmatic Breathing Exercise

Diaphragmatic Breathing Exercise

This exercise uses conscious control of the diaphragm (the largest breathing muscle) to quickly reset the nervous system and allow access to a deeply relaxed state (rest & digest mode). 

Get situated in a comfortable spot, lying down on your back. Make sure to limit distractions, and use pillows and props as needed so that you can relax more fully and focus on the breathwork.

~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)

Dec 24, 202207:52
Healing Orb Visualization

Healing Orb Visualization

This guided visualization meditation centers and grounds you in mindful awareness of your body. 

Visualizing a glowing, vibrating orb of light, we encircle and travel the body, allowing it to trace and touch on any parts of yourself that need healing. 

Mind, body, and spirit can be illuminated and warmed in the glow of this orb, fueled by the strong power of our imagination.


~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)

Dec 24, 202218:06
Inner Genius Meditation

Inner Genius Meditation

This meditation helps you get back in touch with your inner light, or inner genius- that part of you that makes you unique and special and feeds your creativity in this life. 

In ancient times it was thought that each person had their own genius, a guardian spirit of their creative forces, that accompanied them throughout their entire life. 

The word Genius is related to the word Genie- like a genie in a lamp, one’s spirit energy resides within them always, inspiring &  keeping purpose aflame.


~Check out my book 'The Power of Guided Meditation' (https://www.cntrdwellness.com/book) or Join Us in community for live, online meditation sessions every Saturday morning (https://www.CNTRDwellness.com/classes)

Dec 24, 202208:10
Clarity: Third Eye Meditation

Clarity: Third Eye Meditation

Your intuition is your inner guidance system. All of the answers you want and need can be accessed through this higher self. By practicing finding and trusting this innermost self, we can gain clarity and insight on any situation in our lives.

This meditation will help guide you back to this deepest part of your self that is always steering you in the right direction— if you turn an ear towards it.

Dec 19, 202208:56
Healthy Pregnancy Meditation

Healthy Pregnancy Meditation

Pregnancy can come with a lot of anxiety, fear, confusion and worry. It often comes with quite a few physical discomforts, painful areas or other physical dysfunctions. This meditation helps you to reconnect with your body, as it is right now, and to love and accept it. It also helps to relieve fear or worry related to the baby or the birthing process, so mother can maintain a peaceful connection with her baby in utero.

Dec 16, 202215:38
Vulnerability & Growth Meditation

Vulnerability & Growth Meditation

This meditation session starts with some grounding and then dives into the emotional state of vulnerability, and what it could signal for us. We also focus on acceptance of any feelings that surround or are associated with being 'vulnerable'.

Learning to practice self-compassion can help us transform 'negative' emotions into transformative throughways.

Dec 14, 202221:29
Immune Boost- Strength Within

Immune Boost- Strength Within

This visualization guides you into a relaxed, self-aware state and encourages you to envision the protective mechanisms of your immune system strengthening and becoming increasingly sensitive and effective at protecting you against threats to your wellbeing. 



*This meditation is not a replacement for professional medical treatment

Dec 06, 202211:59
Colour Healing Meditation

Colour Healing Meditation

This short guided meditation will help you visualize healing yourself, motivating yourself, and creating in a new powerful way using the power of your mind and imagination. We'll imagine moving a color through the body, touching and filling all areas that need change. And using the power of that color we'll prepare to manifest that which we most desire.

Dec 03, 202205:33
Haven Visualization

Haven Visualization

This guided visualization meditation sends you back to a moment in time when you were at complete peace— with no worries and no agenda. You can visualize a place out in nature when you felt totally relaxed, or a memory of being with someone you love and having an extremely peaceful experience.

By focusing on the details and the feeling-sensation of this mental recollection, you can begin to change your neurochemistry and promote similar feeling states that last beyond this meditation session.

Nov 30, 202211:57
Savasana- Atmosphere Journey

Savasana- Atmosphere Journey

This is a long, guided relaxation session (sometimes called savasana or 'corpse pose' at the end of a yoga class). It is meant to send you into a state of relaxation where your stress hormones are reduced, your heart rate slows and relaxes, and extraneous thoughts, concerns or worries simply dissolve. 

It can promote physical healing and repair, deeper sleep, and more mindfulness.


Join us for our new class series (Live, Online): Stress Reduction Meditation Series

Sliding Scale Available, Visit: https://www.cntrdwellness.com/classes to sign up and see future series topics ~*~

Oct 24, 202242:40
Affirming Calm & Peacefulness

Affirming Calm & Peacefulness

Make this a daily 10-minute practice to see extraordinary results in your life. This guided meditation will center and ground you, and then take you through a set of deeply effective affirmations that produce serenity and peace.

"I am calm"

"I am at peace"

"I am safe"

Oct 17, 202210:42
Breathe- Physical Release

Breathe- Physical Release

This short guided meditation shows you how to use your breath to reduce or release pain, tension and fatigue in the physical body. 

By consciously directing your attention via the breath to the joints, muscles, and organs where you feel restriction and discomfort, you can begin to create the mental ease and space that can give way to relaxation and ease.

Oct 15, 202205:03
Wake Up Meditation- 'Finding Balance'

Wake Up Meditation- 'Finding Balance'

Listen to this guided meditation as soon as you wake up in the morning, before you get out of bed. This is when your consciousness is primed for auto-suggestion and affirming that which you'd like to create and experience throughout your day.

'Wake- Finding Balance' helps you to set a strong intention for balancing different parts of your life. We often struggle to feel balance in work & play, or between giving to others and to ourselves. Practice setting your awareness to create more balance.


Join our Live, Online Meditation Class Series! 

*Sliding Scale Available*

https://www.cntrdwellness.com/service-page/mindfulness-basics-for-awakened-living?referral=service_list_widget

Oct 10, 202209:46
Wake Up Meditation- 'Clear Intention'

Wake Up Meditation- 'Clear Intention'

Listen to this guided meditation as soon as you wake up in the morning, before you get out of bed. This is when your consciousness is primed for auto-suggestion and affirming that which you'd like to create and experience throughout your day.

'Wake- Clear Intention' helps you set a crystal clear focus for your energy for the day. Whether you want to be more productive, more compassionate, more kind to yourself, more curious, more restful... whatever it is, set the tone before the day begins.

Oct 06, 202209:26
Wake Up Meditation- 'Confidence'

Wake Up Meditation- 'Confidence'

Listen to this guided meditation as soon as you wake up in the morning, before you get out of bed. This is when your consciousness is primed for auto-suggestion and affirming that which you'd like to create and experience throughout your day.

 

'Wake- Confidence' helps you boost your sense of self, your ability to achieve what you desire, and your motivation before embarking on your day ahead.

Oct 03, 202210:08
Wake Up Meditation- 'Return to Health'

Wake Up Meditation- 'Return to Health'

Listen to this guided meditation as soon as you wake up in the morning, before you get out of bed. This is when your consciousness is primed for auto-suggestion and affirming that which you'd like to create and experience throughout your day.

Return to Health helps you focus on finding balance and radiant health in your physical body- energy, endurance and deep healing, or anything else you want to create in your physical being.

Sep 29, 202207:35
Mindful Body Scan (Part Three)

Mindful Body Scan (Part Three)

Mindfulness meditation can help us get back in touch with our bodies, senses, and thought patterns, so we can upgrade our lives the way we see fit. It can assist us in making radical shifts in our physical health- like lowering blood pressure, reducing anxiety, decreasing perceived pain, helping access deeper sleep, and finding more energy in our everyday routines. It can also help us to have more enjoyable relationships, improve our emotional control, and much more.

The body scan exercise helps us reconnect with our bodies and the messages they send us daily.

Sep 28, 202210:40
Mindful Body Scan (Part Two)

Mindful Body Scan (Part Two)

Mindfulness meditation can help us get back in touch with our bodies, senses, and thought patterns, so we can upgrade our lives the way we see fit. It can assist us in making radical shifts in our physical health- like lowering blood pressure, reducing anxiety, decreasing perceived pain, helping access deeper sleep, and finding more energy in our everyday routines. It can also help us to have more enjoyable relationships, improve our emotional control, and much more.

The body scan exercise helps us reconnect with our bodies and the messages they send us daily.

Sep 23, 202211:18
Mindful Body Scan (Part One)

Mindful Body Scan (Part One)

Mindfulness meditation can help us get back in touch with our bodies, senses, and thought patterns, so we can upgrade our lives the way we see fit. It can assist us in making radical shifts in our physical health- like lowering blood pressure, reducing anxiety, decreasing perceived pain, helping access deeper sleep, and finding more energy in our everyday routines. It can also help us to have more enjoyable relationships, improve our emotional control, and much more.

The body scan exercise helps us reconnect with our bodies and the messages they send us daily.

Sep 20, 202212:35
Renewal Visualization

Renewal Visualization

This guided meditation can be practiced seated or lying down. It's a quick way to release extra stress and self-doubts, and anything that's weighing you down, and return to your center. In just 4 minutes you can feel renewed and return to your day with fresh energy.

Sep 15, 202204:46
Calming Breathing Meditation

Calming Breathing Meditation

This is a short, simple breathing exercise that calms the nervous system quickly- anywhere, anytime. You can practice seated, standing, or lying down, or while waiting in line, on the train or in the doctor's office. This is an essential tool for managing anxiety and everyday stressors.

Sep 14, 202207:26
Full Moon Meditation

Full Moon Meditation

The Full Moon is an ideal time to see more clearly what we are ready and willing to let go of in order to find true transformation, and what steps should be taken to rise into a new version of ourselves. This short guided meditation will help you illuminate your intuition and become comfortable in receiving your answer from your innermost self.

Sep 10, 202211:58
Inner Transformation Yoga Nidra

Inner Transformation Yoga Nidra

This long guided relaxation exercise will help you to let go of physical sensations like pain and discomfort and drop into a deep state of relaxation — resetting your nervous system and stimulating healing and balance throughout the body, mind, and spirit. 

Aug 29, 202240:25
Self-Healing Yoga Nidra Meditation

Self-Healing Yoga Nidra Meditation

This long guided relaxation exercise will help you to let go of physical sensations like pain and discomfort and drop into a deep state of relaxation — resetting your nervous system and stimulating healing and balance throughout the body, mind, and spirit. 

Aug 22, 202240:54
Radiant Consciousness Yoga Nidra Meditation

Radiant Consciousness Yoga Nidra Meditation

This long guided relaxation exercise will help you to let go of physical sensations like pain and discomfort and drop into a deep state of relaxation — resetting your nervous system and stimulating healing and balance throughout the body, mind, and spirit. 

Aug 13, 202245:14
Deep Healing Yoga Nidra Meditation

Deep Healing Yoga Nidra Meditation

This long guided relaxation exercise will help you to let go of physical sensations like pain and discomfort and drop into a deep state of relaxation — resetting your nervous system and stimulating healing and balance throughout the body, mind, and spirit. 

Aug 09, 202245:15
Salt, Ash, Honey & Magic— Where Grief Meets Joy and Healing | w Jamie Metzgar
Jan 27, 202228:39
From Intuition to Action- Finding Grace with Your Goals | w Yemie Sonuga

From Intuition to Action- Finding Grace with Your Goals | w Yemie Sonuga

Yemie Sonuga is a Nigerian, Canadian, and American, actor, model, writer, acting coach, and meditation teacher. She holds a Master's Degree from the Royal Scottish Conservatoire. She has performed on stages across the globe. 

Yemie is Lead Talent for Headstrong Meditation by Equinox, her meditations can be heard internationally on the EQX+ App.


Other credits include:

Broadway Tour: Disney’s The Lion King. The West End: Porgy & Bess, The Book of Mormon, Ghost the Musical (Original Cast, World Premiere, & Broadway Album), Mabel in Fame the Musical (Irish Tour). Canada: Jessica in Call it Love (Eclipse Theatre), Pandora in Blackout (Canadian Stage/Musical Stage Company), The Little Prince (Theatre Calgary - World Premiere), The Full Monty (Mayfield). 

On Screen: The Olivier Awards, Jann (CTV/Hulu), The Boys (Amazon Studios). 

Voice Over: Ally Longergan in Next Stop (*her performance was recognized by Indiewire magazine). 


Connect with Yemie to hear more or book an acting coaching session: @yemiesonuga & www.yemiesonuga.com

Dec 12, 202125:30
Embracing Vulnerability Guided Meditation | Jessica Crow

Embracing Vulnerability Guided Meditation | Jessica Crow

Are you comfortable being vulnerable?

Just the word 'vulnerable' makes many of us want to hide behind our protective emotional barriers.

The fact is, most of our self-perceived imperfections are actually the most beautiful stepping stones— there to show us where we need to hone in and do the work!
And the anxiety around the vulnerable action? Often a sign that we’re ready.

What a gift ~*~

If you feel the urge to be vulnerable with any part of yourself, with anyone else.. Sit with yourself first.
Meditate on those vulnerable sensations and honor them with this guided meditation.


Cultivate MORE self love.
More courage.
More heart-focused actions.

And the quality of feeling safe in all that you are.
💎


If you'd like more info on my upcoming 100-hour Meditation Teacher Training or The Power of Guided Meditation on-demand video course, please visit:

https://www.cntrdwellness.com/links


Sep 15, 202121:03
Thoughts Settle by Removing Attention ( w Guided Meditation) | Jessica Crow

Thoughts Settle by Removing Attention ( w Guided Meditation) | Jessica Crow

There's a good deal of misunderstanding when it comes to *what* exactly we should do with our thoughts during meditation. A lot of the confusion may be chalked up to semantics or different styles and techniques, but we can start to understand the basic process of 'letting go of all thoughts' or 'clearing the mind' as a shifting our our attentional resources FROM one thing (the thoughts) TO another (the focus of a meditation or mindful action).

Have a listen. Tell me what you think. Do you have trouble unraveling yourself from your thoughts sometimes?

Short meditation at the end of episode.


If you're interested in becoming a meditation teacher or diving deeper into your own practice, join me:

https://www.cntrdwellness.com/meditationteachertraining

Aug 02, 202108:52
Changing Your Story | w Ameé Quiriconi
Jun 30, 202130:02
In the Same Boat |w Emily Trower-Young
Jun 16, 202119:03
Reengineering Perfectionism| w Audrey Holst

Reengineering Perfectionism| w Audrey Holst

Audrey is the founder of the Fortitude & Flow® Process which fuses movement and mindfulness to create sustainable action. She has 16 years of training practicing yoga, functional movement, and meditation as well as 14 years of experience teaching therapeutic hatha yoga as a certified Bikram Yoga instructor. She graduated from the Institute for Professional Excellence in Coaching (iPEC) in 2014 and has worked with groups and individuals for the past 6 years as a Certified Professional Coach.

Audrey’s upcoming book, You’re Not Perfect — And Here’s How to Deal With That, goes beyond mindset and teaches people how to connect to the unique essence of who they are.

Find out more about her work at www.fortitudeandflow.com and on Instagram @fortitudeandflow

Jun 02, 202131:22
Personal Style, Global Consciousness | w Jennifer Mielke

Personal Style, Global Consciousness | w Jennifer Mielke

Jennifer Mielke is a founder, feminist, and fearless pattern mixer + boy mom x2. 

Back in 2009 her concerns about the environmental and social impacts of the fashion industry led her to opt out of buying from mainstream retail all together. She turned to secondhand to supply her considerable love of style and was amazed by the practically unworn clothes she was able to find in thrift stores. Since then she's been finding ways to make it easy for any woman who wants a more ethical and sustainable wardrobe to find clothes they LOVE secondhand. 

Her latest project Style Crush, is a member owned resale marketplace pairing style inspiration with the secondhand items you need to recreate looks you love. 


Visit her website: www.stylecrush.co OR check out the Style Crush member community: members.stylecrush.co

May 05, 202130:10
Beyond Compassion- Yoga Post-Pandemic| w Patricia Pinto
Apr 21, 202125:08
Sustainable Living Mindset | w Shannon Kenny
Apr 07, 202125:14
The Intersection of Improv & Mindfulness| w Clay Drinko
Mar 24, 202133:04
Personal Growth & Entrepreneurship | w Rachel Beider

Personal Growth & Entrepreneurship | w Rachel Beider

Rachel Beider is a globally recognized small business expert who has used mindful practices to heal herself and propel her own 7-figure business. Today we have a quick chat about how using meditation and mindfulness techniques to expand self-awareness in the personal realm can become fuel for growth and transformation in our work.

Rachel has been published in Forbes, Huffington Post, and she's been featured in Entrepreneur Magazine and the Wall St. Journal. Her new best-selling book 'Massage MBA' is available now— Grab your copy here (www.amazon.com/gp/product/B08SGYGZ1D/ref=dbs_a_def_rwt_bibl_vppi_i2)

Read more about her and her offerings: www.wellnessbusinessconsulting.com

Mar 10, 202118:04