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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 yet? It's more simple than you might think. Let me guide you...

I'm Jessica Crow, author of The Power of Guided Meditation and head of CNTRD Meditation Teacher Trainings. Have a listen to some guided meditations here, or sign up for my next Class series— happening Live, Online.
The STRESS REDUCTION SERIES will give you the calm you need through this holiday season. Find it here: www.cntrdwellness.com/classes
Join us!

Visit www.CNTRDwellness.com to learn more about me or to reach out and chat!
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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
11:59
December 06, 2022
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.
05:33
December 03, 2022
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.
11:57
November 30, 2022
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 ~*~
42:40
October 24, 2022
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"
10:42
October 17, 2022
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.
05:03
October 15, 2022
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
09:46
October 10, 2022
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.
09:26
October 06, 2022
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.
10:08
October 03, 2022
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.
07:35
September 29, 2022
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.
10:40
September 28, 2022
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.
11:18
September 23, 2022
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.
12:35
September 20, 2022
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.
04:46
September 15, 2022
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.
07:26
September 14, 2022
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.
11:58
September 10, 2022
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. 
40:25
August 29, 2022
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. 
40:54
August 22, 2022
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. 
45:14
August 13, 2022
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. 
45:15
August 09, 2022
Salt, Ash, Honey & Magic— Where Grief Meets Joy and Healing | w Jamie Metzgar
Salt, Ash, Honey & Magic— Where Grief Meets Joy and Healing | w Jamie Metzgar
Jamie Elizabeth Metzgar is the creator of Widow Wellness Coaching, a coaching program and website that provide much needed resources for those struggling after profound loss. After losing her husband suddenly, Jamie focused on health and meditation to work with grief and build her life again. Her book "Salt & Ash & Honey & Magic" details her journey of moving up, not on. Find out more about her work and her book here: www.widowwellnesscoaching.com https://www.thriftbooks.com/a/jamie-elizabeth-metzgar/4390901/
28:39
January 27, 2022
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
25:30
December 12, 2021
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
21:03
September 15, 2021
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
08:52
August 02, 2021
Changing Your Story | w Ameé Quiriconi
Changing Your Story | w Ameé Quiriconi
Ameé Quiriconi is the Founder of Activity Girl, LLC. She works with leaders and organizations on connecting their business strategy with hiring, engagement, and creating toxic-free cultures, with an emphasis on trauma-informed practices.  She hosts a mental health podcast called One Broken Mom and is also the author of The Fearless Woman’s Guide to Starting a Business: What Every Woman Needs to Know to Be a Courageous, Authentic, and Unstoppable Entrepreneur. Check out her work and follow her at: www.ameequiriconi.com https://www.instagram.com/amee_quiriconi/
30:02
June 30, 2021
In the Same Boat |w Emily Trower-Young
In the Same Boat |w Emily Trower-Young
Emily Trower-Young is the founder of Em & El Organics, a line of handcrafted organic skin care designed for outdoor enthusiasts. As a wooden boatbuilder and sailboat racer, she's on a mission to build a beauty brand that celebrates badass women, inspiring and encouraging them to show up in the world as their incredible selves. When she's not in her production kitchen making products, you can find her out on the water or in search of an adventure. See what she's up to and check out her products at: www.EmAndElOrganics.com  @emandelorganics
19:03
June 16, 2021
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
31:22
June 02, 2021
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
30:10
May 05, 2021
Beyond Compassion- Yoga Post-Pandemic| w Patricia Pinto
Beyond Compassion- Yoga Post-Pandemic| w Patricia Pinto
Patricia is the co-founder of Lila Flow yoga and Lila Core pilates teacher trainings and the founder of Love Surf Yoga retreats. She created the first Kids Yoga Teacher Training in Asia which she teaches in Vietnam, and has traveled extensively to lead events around the world. When she's not training other teachers Patricia uses her 12+ years experience teaching yoga, pilates and meditation as a full time yoga therapist, combining movement, meditation and energy practices to help others heal. You can check out her teacher trainings at www.Lilaflow.com and read more about her at www.patriciapintoyoga.com
25:08
April 21, 2021
Sustainable Living Mindset | w Shannon Kenny
Sustainable Living Mindset | w Shannon Kenny
Shannon Kenny is a Sustainability Consultant and Coach who helps businesses become environmentally sustainable without sacrificing profit. She also works with individuals to help them make better decisions when it comes to the planet without sacrificing their time, energy or money. Shannon has worked with a variety of companies from startups, to hotels, to fashion brands and beauty companies. And she's spoken at sustainable events as well as been on panels with thought leaders in the environmental world. She's also been featured in several publications, including USA Today, MarketWatch, mindbodygreen and Grateful. Connect with Shannon at www.mamaeco.com or Instagram 
25:14
April 07, 2021
The Intersection of Improv & Mindfulness| w Clay Drinko
The Intersection of Improv & Mindfulness| w Clay Drinko
Clay Drinko, PhD, is an educator and the author of Theatrical Improvisation, Consciousness, and Cognition. He writes for Psychology Today and Lifehack about the intersection of improv, science, and the everyday. Clay lives in the Hudson Valley with his husband and two young daughters. His new book Play Your Way Sane: 120 Improv-Inspired Exercises to Help You Calm Down, Stop Spiraling, and Embrace Uncertainty (Simon & Schuster) is available now.  Buy the book on Amazon or order it at www.playyourwaysane.com and follow Clay on Instagram
33:04
March 24, 2021
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
18:04
March 10, 2021
Wellbeing through Mindful Eating | w Ebeth Johnson
Wellbeing through Mindful Eating | w Ebeth Johnson
Ebeth Johnson joins me today to chat mindfulness, food, movement and empowerment. Ebeth is a gifted Mindful Eating Coach that mentors women and leads workshops for groups and companies on how to build Mindful Eating and Well Life Practices into their daily routines. She also offers fun and sassy food-inspired clothing & gear with a positive twist.  Check out her designs at: https://teespring.com/stores/the-delish-life-apparel Explore her website: www.EbethJohnson.com
33:14
February 24, 2021
Deeper Within | w Geraldine Abergas
Deeper Within | w Geraldine Abergas
Geraldine is a wellness practitioner, educator and healer based in NYC & Hawaii. She shares with us some personal insight into how she's woven mindfulness and self care into her daily life, work and creative pursuits. Check her out at: https://www.geraldineabergas.com/
29:07
February 10, 2021
Mindfulness, Meditation & the Power of the Present | w Host Jessica Crow
Mindfulness, Meditation & the Power of the Present | w Host Jessica Crow
What is Mindfulness and what is Meditation? I talk about how the two are similar and how to begin to change or enhance a recurring thought process by using non-judgmental present moment awareness.
17:26
February 08, 2021