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Unearth Your Magic: the Tranquil Fern Podcast

Unearth Your Magic: the Tranquil Fern Podcast

By Nicole Dunlap
Nicole guides you through stillness, movement, and ideas to ease you inward, allowing you to better know yourself and, therefore, BE yourself.

Find her on Instagram @nicol.eliz or at www.tranquilfern.com
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ep 35: Meditation for a Busy Mind
If you struggle with a busy, anxious mind -- this meditation is for you. During this practice, instead of attempting to clear our mind of all thought (which feels way too overwhelming), we learn how to notice our thoughts without attachment, use our breath and create little pockets of peace wherever we can. No meditation experience necessary. Let me know how it goes! Always feel free to reach out at info@tranquilfern.com or on IG @nicol.eliz. Xo!
12:16
November 05, 2021
ep 34: Meditation for Sleep
With busy lives and busy minds, many of us struggle to fall asleep at night. This meditation is designed to relax the body and the mind, getting us to a place of calm where it just may be a little easier to find some rest. No experience necessary. Let me know how this practice went for you by reaching out at info@tranquilfern.com or on Instagram @nicol.eliz. Sweet dreams! xoxo.
15:59
August 26, 2021
ep 33: Meditation for New Beginnings
I'm back after an unintentional break from writing and recording meditations for you guys! After going through lots of change in my personal life - moving through endings and then, inevitably, some new beginnings - I thought it was fitting to create a meditation for new beginnings. This is a sweet little guided visualization perfect to do when you are going through any kind of transitions of your own, or just any time you want to connect to the potential for greatness that lives inside of you. No meditation experience necessary. I'm so happy to be back, and can't wait for you to listen!  Feel free to reach out with any questions or to let me know how it went for you! Email me at info@tranquilfern.com or find me on Instagram @nicol.eliz. Xo!
13:36
July 29, 2021
ep 32: 'Come As You Are' Meditation
Come as you are, my friend. Exactly as you are! You don't need to change anything about yourself or your environment to sit in meditation, even if it's uncomfortable. Today, we practice showing up exactly as we are and just observing what happens when we choose to sit in stillness with all the feelings, sensations, and thoughts that are present. This is a wonderful meditation for beginners and experienced practitioners alike, and one that I'm very proud of. I hope you enjoy! Feel free to reach out with any questions or to let me know how it went for you! Email me at info@tranquilfern.com or find me on Instagram @nicol.eliz. Xo!
11:28
April 06, 2021
ep 31: 6-Minute Breath Practice for When You're Feeling Anxious
Feeling anxious? I feel you. Today's episode is a quick breathing practice that serves as a sweet little rescue remedy for moments of anxiety, and it's designed for you to come back to over and over again. I hope it helps to soothe and calm your mind. Let me know how it goes for you! Feel free to reach out at info@tranquilfern.com or on Instagram @nicol.eliz. Xoxo!
06:16
March 31, 2021
ep 30: Grounding Meditation
Hey sweet friends! I have a brand new guided meditation for you today. This 11-minute practice is a meditation for grounding and is perfect when you're brain is feeling scattered and you need a little help connecting to the present moment. I got your back. Give it a try, and let me know what you think! Enjoy! As always, feel free to reach out with questions, feedback, suggestions, or just to say hi at info@tranquilfern.com or on Instagram @nicol.eliz. xo!
11:07
March 17, 2021
ep 29: Meditation to Befriend the Healer Within
Hello my loves! I'm bringing you one more throwback episode before I start to share some new content. This one was recorded sometime in 2019 and is a special one and one I come back to often myself. This meditation is designed to guide you inward to discover the power and the magic that exists within you. I hope you enjoy, and I'm so excited to be sharing some new content soon. Feel free to let me know what you think of this meditation and/or to offer any suggestions for future episodes at info@tranquilfern.com or on Instagram @nicol.eliz. Xo!
18:14
March 09, 2021
ep 28: Mid-Day Reset Meditation
Hi friends! I have another throwback meditation recording for you today. This one is a short and sweet blend of mindfulness and pranayama to give you a little refresh when you need it. It's perfect for beginners and seasoned practitioners alike. I hope you enjoy! If you have any questions, suggestions, or just wanna say hello, feel free to reach out at info@tranquilfern.com or on Instagram @nicol.eliz. Xo!
11:43
March 01, 2021
ep 27: Meditation For Those Who Think They're 'Bad' At Meditating
Hey friends! Coming atcha with another throwback meditation recording. This one is a meditation for beginners, or a meditation for those who think they are bad at meditating. Spoiler alert: that's not possible. ;) I hope you enjoy! Stay tuned for brand new meditations and practices coming soon! Feel free to reach out with any feedback, suggestions or requests at info@tranquilfern.com or on Instagram at @nicol.eliz. Xo!!!
16:30
February 22, 2021
ep 26: Meditation for Cultivating Presence
Hi angel friends! I've been a little quiet over here, but don't worry - I have plans for many more meditations and lots more yoga to share with you all! Right now, I'm working on some things behind the scenes, so in the meantime, I'm planning on sharing some older guided meditations that I've previously released elsewhere. I want all of my meditations to live on the podcast, so I'll be sharing some of those here over the next few weeks. This "Cultivating Presence" meditation is from about a year ago. I hope you enjoy! If you have any questions or suggestions for future episodes, feel free to reach out at info@tranquilfern.com or on Instagram @nicol.eliz. xo.
21:48
February 17, 2021
ep 25: Befriend Your Breath
Hi, my loves! Today's episode is a juicy blend of stillness, pranayama (breathwork), and gentle yoga. We use the tool of a breath ratio (working from  a count of 4:4 to 8:8) to practice deepening and lengthening our inhales and exhales, with a few restorative yoga postures sprinkled in for good measure. No experience necessary. This practice is great for when you're feeling anxious and overwhelmed as it gently brings you back into your body and allows you to feel grounded and centered. I love this practice, and I hope you do too. Let me know what you think at info@tranquilfern.com or on Instagram @nicol.eliz. xo!
21:37
January 29, 2021
ep 24: 'I AM' Meditation
This slow and steady meditation will allow you to step out of the energy of self-doubt and step into an energy of high self-worth. We use the tools of the breath and mantra repetition to rewire the brain and shift our mindset to allow space for our biggest dreams. Remember, everything you need already exists within you. Let's lean into our magic, and embody our truest, highest selves. Enjoy! Let me know what you think by reaching out at info@tranquilfern.com or on Instagram at @nicol.eliz. Love you all! Side note: apologies for the less-than-ideal audio quality 🙃
21:19
January 15, 2021
ep 23: New Year's Meditation Ritual
This impromptu meditation and stillness practice was designed as a practice to help release 2020 and ring in 2021, but it really can be done at the end of any chapter in your life. With every end comes a new beginning. This meditation helps to ease you through that transition along with the guidance of our beautiful breath! I hope this helps you feel a bit more peace along the journey. Love you all! Thank you for being here. Please let me know what you think or just say hi at info@tranquilfern.com or on Instagram @nicol.eliz. 
11:46
December 31, 2020
ep 22: A Merry + Bright Meditation
Happy Meditation Monday, my friend! Today's episode is a holiday-inspired guided visualization and stillness practice that allows you to tap into the magic of this season and reminds you of the things that really matter. For many of us, our holiday will look quite a bit different this year. This meditation is a nice comfort, no matter how you may be feeling about it all. Side note: you do not have to celebrate Christmas to enjoy this meditation. I hope you love it! Let me know what you think at info@tranquilfern.com or on Instagram @nicol.eliz.  
17:14
December 21, 2020
ep 21: Mantra Meditation for a Tender Heart
Happy Meditation Monday! Today's episode allows us to explore the practice of using a mantra, along with our beautiful breath, to bring our awareness into the present moment and to embody the frequency of love. At the very least, it's a very relaxing time to just sit with your breath and calm your nervous system. I love this one! I hope you do, too. Please feel free to let me know what you think by reaching out at info@tranquilfern.com or on Instagram @nicol.eliz. All my love! xo
14:29
December 14, 2020
ep 20: Meditation for a Heavy Heart
Happy Meditation Monday! Today's practice is a sweet meditation with a focus on deep belly breaths, designed to ease a hurting heart. I hope you enjoy. Please let me know what you think! Feel free to reach out with any feedback, questions, or suggestions at info@tranquilfern.com or on Instagram @nicol.eliz.
10:52
December 07, 2020
ep 19: Meditation for Self-Doubt
Happy Meditation Monday! If you’re anything like me, you’ve had your fair share of struggle with feelings of self-doubt. Today’s meditation is designed to help ease those feelings. To soothe your heart and to remind you of your truth -- how capable and worthy you are. I hope you enjoy. Please let me know what you think! Feel free to reach out with any feedback, questions, or suggestions at info@tranquilfern.com or on Instagram @nicol.eliz.
09:37
November 30, 2020
ep 18: Meditation for Softness
Happy Meditation Monday! Each Monday, I share a guided meditation for us to practice together so that we can start our weeks with a little stillness, conscious breathing, and time to connect to the truth and the magic within. This week, I'm sharing a super short and simple meditation to invite a little softness into our minds and bodies. We use a visualization technique along with the breath to bring us into the present moment to create a little calm in our day. Suitable for all levels. No meditation experience necessary. Great for relieving feelings of anxiety. I hope you enjoy. Please feel free to reach out with any feedback, questions, or suggestions. Or just to let me know how it went for you; I would love to hear! My email is info@tranquilfern.com or find me on Instagram @nicol.eliz ☼
08:49
November 23, 2020
ep 17: Yoga for Exploration
Starting with a seated meditation, today's yoga practice is a slow and intentional exploration of the body. You'll get a good stretch, maybe get your blood flowing a bit, and cultivate a little calm. Beginner friendly - however, I did not do an accompanying video with this practice. So, it'd be best if you have some familiarity with some basic yoga postures. I do my best to guide you with my voice, but if you are brand new to yoga, you may want visual guidance as well. But still give it a try if you're interested! In my opinion, the practice of yoga is more about how the shapes and movements FEEL rather than what they look like, anyway. Just take it nice and slow, keep those knees soft, those hearts open. And please listen to your body. Always. I hope you enjoy. Please feel free to reach out with any questions, feedback, or suggestions at info@tranquilfern.com or on Instagram @nicol.eliz. 
41:16
November 19, 2020
ep 16: Body Scan Meditation
Happy Meditation Monday! Each Monday, I share a guided meditation for us to practice together so that we can start our week with a little stillness, conscious breathing, and time to connect to the truth and the magic within. This week, we have a beautiful body scan practice to help us drop out of our minds and into our bodies. This one is great for soothing anxiety. I hope you enjoy. Please feel free to reach out with any feedback, questions, or suggestions. Or just to let me know how it went for you; I would love to hear! My email is info@tranquilfern.com or find me on Instagram @nicol.eliz. ☼
18:35
November 16, 2020
ep 15: 11.11 Intuitive Reading: A Message for the Moment
In honor of 11.11.20 (hello angel numbers!), I decided to pull a card and a do a little intuitive reading for the collective. Today’s message is as much for me as it is for all of you who are choosing to listen. So thank you for being here, and I’m so excited to share this message with you. I talk about listening to your intuition, learning to trust the Universe, and more. If you'd like to see the card I pulled, I also shared this message on my blog, which you can check out here. If you feel inspired, maybe you take the messages I shared today into your journal for further exploration of how this specifically applies to you. Please feel free to share any insights with me at info@tranquilfern.com or on Instagram at @nicol.eliz. Talk soon!
17:40
November 11, 2020
ep 14: Walking Meditation
For today's episode, we're taking our mindfulness practice on the move with a walking meditation! This is great for anyone who struggles with seated meditation, anyone who is looking to switch things up a bit, or really anyone who likes to go for walks and would enjoy something relaxing to listen to along the way. I hope you enjoy! As always, I'd love to hear from you - let me know how this meditation went for you, share any suggestions/feedback, or reach out with any questions at info@tranquilfern.com or on Instagram @nicol.eliz. Talk soon! 
14:34
November 10, 2020
ep 13: Meditation for Anxiety
As this episode is coming out, there’s a whole lot happening in our world. It can be hard to keep our footing. Hard to stay positive and hopeful. Our minds are busy. Our souls are tired. Today, I wanted to share a sweet and simple meditation for anxiety in hopes of soothing your heart, just a bit. In times like these, and in any difficult time in our lives, it’s important that we take care of ourselves, and that we take care of each other. You are here. You’ve shown up. So you’re already well on your way to taking care of yourself. And sharing meditations and practices that increase joy and ease in our lives… this is part of how I’d like to take care of you, so I hope you feel my love through my words. And I hope you pass this love along, in whatever way feels most aligned for you. For today’s meditation, we’re going to get nice and intimate with our breath, incorporating some pranayama to calm the nervous system and ease our worries. I hope you enjoy! Please feel free to reach out and let me know how it went for you at info@tranquilfern.com or on Instagram @nicol.eliz.
14:10
November 09, 2020
ep 12: My Top 10 Movies for Self-Discovery
Movies for self-discovery?! Yes! For this episode, I talk about how I use films as an opportunity to better get to know myself, and I share my top 10 favorite movies for self-discovery! I also share some journal prompts to consider to guide you even further. I'm super excited about this episode. For me, films are an all-time favorite self-discovery ritual that I will never tire of and something I just love talking about. I hope this inspires you to explore this practice on your own. At the very least, now you have some incredible movies to go watch. If you have any movies you’d like to share with me, any questions, comments, suggestions, please feel free to reach out to me at info@tranquilfern.com or on Instagram @nicol.eliz.
29:27
November 06, 2020
ep 11: Shower Meditation
For this episode, I have a fun little meditation for you. I know that sometimes it can be hard to find the time for a meditation practice, especially as you are just starting out. And although I think it’s super important to carve out the time and to prioritize making the space for things that light you up and allow you to take care of yourself, I also know that it’s not always possible. So I want to share as many ways as possible to fit meditation into your life as it is. For this episode, I’m sharing a shower meditation. Even on our busiest days, most of us are already showering at least once a day. So why not combine this necessary daily activity with our mindfulness practice? Why not turn this mundane activity into a sacred ritual? A ceremony of self? I hope you enjoy. Let me know what you think by reaching out at info@tranquilfern.com or on Instagram @nicol.eliz. Happy showering! 
11:34
November 04, 2020
ep 10: 3-Minute Meditation for Beginners
Happy Meditation Monday! Each Monday, I share a guided meditation for us to practice together so that we can start our weeks with a little stillness, conscious breathing, and time to connect to the truth and the magic within. This week, I'm sharing a super short, super simple meditation for beginners! If you've never practiced meditation and are looking for a good place to start, if you're just someone who struggles with sitting still for long periods of time, OR if you are just looking for a quick stress reliever: this is for you! Other than a few additional minutes to settle you in and wrap up our practice, this meditation is only three minutes! Give it a try. Be patient with yourself, see what happens, and remember that this is a practice and that it's not always easy. But showing up is the first, and most important step, so you're doing great! I hope you enjoy. Please feel free to reach out with any feedback, questions, or suggestions. Or just to let me know how it went for you; I would love to hear! My email is info@tranquilfern.com or find me on Instagram @nicol.eliz. ☼
07:11
November 02, 2020
ep 09: The Magic of Creativity + How Creative Expression Can Cultivate Self-Love
Let's talk creativity! For this episode, I'm sharing my thoughts on creativity, why it's an essential part of life as a human, and how we can use our creative expression as an act of self-love. This is my least planned-out episode to date, but I didn't edit out my ramblings in honor of authenticity and letting my own creative expression be seen in its raw form. So, I hope you enjoy! And please let me know how this episode resonates with you - you can email me at info@tranquilfern.com or reach out on Instagram @nicol.eliz. All my love! 
18:39
October 28, 2020
ep 08: Discovering Joy Meditation from the Self-Love & Stillness Collection
Happy Meditation Monday! Each Monday, I share a guided meditation for us to practice together so that we can start our weeks with a little stillness, conscious breathing, and time to connect to the truth and the magic within. This week, I'm sharing one of my personal favorite guided visualizations from my Self-Love & Stillness Collection that invites you to journey inward to discover your joy. My Self-Love & Stillness collection is available for sale on my website, so I wanted to share one of the meditations to give you a little taste of what the collection is all about. If you're interested in checking out the rest of the collection, visit my shop at www.tranquilfern.com/shop. Enjoy!
18:00
October 26, 2020
ep 07: What Wellness + Self-Care Mean to Me - A Musing
For this episode, I’m sharing what I call a “musing.” From time to time, I’ll be sharing my personal exploration of an idea, sharing my experience and what I’ve learned, and passing on wisdom and insights that I’ve gained along the way. For this episode, I'm talking about navigating the over-saturated world of wellness content, my personal wellness journey, what wellness and self-care mean to me, and my "WHY" for sharing this practice with the world. This episode means a lot to me, so I hope you enjoy! Please feel free to reach out with any questions, comments, insights, or suggestions at info@tranquilfern.com or on Instagram @nicol.eliz. Thanks for listening! Grateful for you! 
27:36
October 22, 2020
ep 06: Bear Meditation from The Wild Insights Collection
Happy Meditation Monday! Each Monday, I share a guided meditation for us to practice together so that we can start our weeks with a little stillness, conscious breathing, and time to connect to the truth and the magic within. This week, I share a guided visualization from my Wild Insights Collection that invites you to open your mind to journey into your imagination and spend time in nature, learning from wild creatures. My Wild Insights collection is available for sale on my website, so I wanted to share one of the meditations to give you a little taste of what the collection is all about. If you're interested in checking out the rest of the collection, visit my shop at www.tranquilfern.com/shop. Enjoy!
11:31
October 19, 2020
ep 05: Yoga for Self-Connection
A stillness and gentle movement practice that uses the tools of yoga to guide you into creating a space for sacred ceremony with yourself. To reignite that connection to your true self, to guide you toward self-love, and to give you the opportunity to celebrate yourself, exactly as you are. 
32:21
October 16, 2020
ep 04: Meditation to Inspire Clarity of Purpose
Introducing Meditation Mondays! Each Monday, I share a guided meditation for us to practice together so that we can start our week with a little stillness, conscious breathing, and time to connect to the truth and the magic within. This week, I share a guided visualization that invites you to journey inward to gain a little clarity around your purpose in life. Bring a journal as I end the practice with some ideas to explore. Enjoy!
15:18
October 12, 2020
ep 03: Why You Should Meditate - A Musing
For this episode, I’m sharing what I call a “musing.” From time to time, I’ll be sharing my personal exploration of an idea, sharing my experience and what I’ve learned, and passing on wisdom and insights that I’ve gained along the way... This week, I want to talk about the importance of a meditation practice. Tune in! And feel free to reach out with any questions, comments, insights, or suggestions at info@tranquilfern.com or on Instagram @nicol.eliz. 
22:01
October 08, 2020
ep 02: Fall Vibes Meditation - A Guided Relaxation
It’s fully feeling like Fall here in Pittsburgh. The cozy vibes of this time of year, and everything else that comes with it, make this my favorite season by far. But also - anxiety and stress are year-round kinda deals, and we can always use some time set aside to just chill. SO - I felt inspired to create a “Fall Vibes” guided relaxation to help your mind feel nice and cozy and relaxed. Enjoy!
11:43
October 02, 2020
ep 01: Bedtime Yoga - A Moving Meditation
A gentle yoga sequence to help wind down the mind and body for rest (or to get a nice little stretch any time of day). This practice is suitable for all levels, including complete beginners (if you are new to the practice and would like a little visual guidance, this practice is also available as a video on my YouTube channel here.) You need only yourself - a mat is optional, but you may want to bring a couple pillows along for extra coziness. Please let me know how this practice makes you feel by sending me a message here on Instagram @nicol.eliz. Enjoy!
28:38
October 01, 2020