Sky Meditation
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I'll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of it as your daily reset — a few minutes to breathe, reflect, and return to center. If you'd like to make mindfulness part of your everyday routine, be sure to subscribe, and together we'll take these moments of calm one day at a time.
Welcome back.
Please find a comfortable position...
Softly close your eyes...
And allow yourself to feel supported.
We’re going to connect with the sky today.
So let’s begin by taking a deep, open breath in...
And a long, expansive breath out.
As you breathe, imagine you’re breathing in the vastness of the sky.
Keep breathing.
The sky is always there.
Vast and open...
No matter what is happening within it.
I want you to imagine your mind as the sky.
The thoughts and feelings that pass through are the clouds...
The rain...
And the sun.
The clouds may be dark and stormy...
But the sky itself is never hurt by them.
Inhale the vastness of your inner sky...
And exhale, letting the weather of your mind simply pass through.
Feel the peaceful spaciousness of your inner sky.
This is your true nature.
Vast.
Open.
Calm.
Take a final expansive breath.
As you exhale, gently bring your awareness back to the room.
And whenever you’re ready, softly open your eyes...
Carrying this sense of space with you throughout the day.
That concludes today’s session. If you find these daily meditations helpful, please give us a subscribe. We’ll see you tomorrow.
Episode 35 – Practicing Unconditional Self-Love | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each episode is designed to help you pause, breathe, and return to presence with clarity and calm. Think of it as your daily reset—a few mindful minutes to center yourself before continuing with your day.
In today’s meditation, we focus on unconditional self-love. Through breath and visualization, you’ll be guided to imagine a garden of pure acceptance within your heart—a place that embraces you exactly as you are, without judgment.
✨ Today’s practice includes:
Breathing with kindness and compassion
Visualizing a heart-garden of unconditional love
Allowing yourself to feel worthy, whole, and embraced as you are
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe—we’ll take these moments of calm one day at a time.
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of it as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe, and together, we’ll take these moments of calm one day at a time.
Hey there, thanks for joining me today. Like we do normally, I want you to find a comfortable position, and then gently close your eyes and allow yourself to relax.
Let’s begin by taking a deep, kind breath in, and a slow, loving breath out. As you breathe, imagine you’re breathing in a soft, gentle light.
Today we’re going to practice unconditional self-love. So often, we only love ourselves when we feel like we’re good enough. But self-love is always available.
I invite you to imagine a garden in your heart. This garden is pure and full of unconditional love. Think about the different greens, trees, flowers, grasses, and animals that are in your garden.
Your garden doesn’t judge you. It doesn’t ask you to be different. It simply loves you as you are.
Now, as you breathe, imagine you are a flower in that garden. Inhale, feeling the sun of unconditional love on your face. And exhale, letting yourself be who you are without judgment.
Feel the warmth of this love. It is your true nature. And it’s always there waiting for you to receive it.
Take one final, loving breath. As you exhale, gently bring your awareness back to the room. And whenever you’re ready, slowly open your eyes and carry this unconditional love with you.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 34 – The Art of Non-Doing | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each episode is designed to help you pause, breathe, and return to presence with clarity and calm. Think of it as your daily reset—a few mindful minutes to center yourself before continuing with your day.
In today’s meditation, we explore the art of non-doing. By letting go of the need to accomplish or achieve, you’ll discover the freedom and peace that comes from simply being—reminding yourself that you are already enough.
✨ Today’s practice includes:
Breathing with rest and release
Letting go of the pressure to be productive
Resting in the presence of simply being
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe—we’ll take these moments of calm one day at a time.
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of it as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe, and together, we’ll take these moments of calm one day at a time.
Hey, welcome. Today we’re going to talk about the art of non-doing. So please find a comfortable position, gently close your eyes, and allow yourself to simply be.
Let’s begin by taking a deep, restful breath in. And a long, full breath out. As you breathe, imagine you’re letting go of the need to do anything. Keep breathing.
Today we’re going to meditate on the art of non-doing. In a world that is always on the go, a moment of non-doing is a powerful act of self-care.
I invite you to simply sit here. There’s nothing you need to fix and nowhere you need to go. You are not a human doing. You are a human being.
As you breathe, just be. Knowing you are enough just as you are. Inhale, resting in presence. Exhale, letting go of the pressure of being productive.
Feel the powerful sense of freedom that comes from simply being. You’re already enough, just as you are. Be present in this moment of not doing.
Take a final, peaceful breath in. And when you exhale, gently bring your awareness back to the room. Whenever you’re ready, slowly open your eyes and carry this new sense of peace with you all day.
That concludes today’s session. I look forward to seeing you tomorrow.
Full Guided Meditation Transcript
Episode 33 – Finding Your Balance | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each episode is designed to help you pause, breathe, and return to presence with clarity and calm. Think of it as your daily reset—a few mindful minutes to center yourself before continuing with your day.
In today’s meditation, we’ll focus on cultivating balance. By visualizing a scale and gently breathing, you’ll explore how to let go of stress and bring more calm into your life, creating a sense of equilibrium you can return to anytime.
✨ Today’s practice includes:
Breathing with awareness of balance
Visualization of a scale to release stress and welcome calm
Reconnecting with your inner sense of equilibrium
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe—we’ll take these moments of calm one day at a time.
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of it as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe, and together, we’ll take these moments of calm one day at a time.
Welcome. Find somewhere comfortable to be, and gently close your eyes and bring your awareness to your body. Let’s start our session today with a deep, steady breath in. And a long, even breath out.
As you breathe, imagine you’re breathing in a sense of balance. Today we’re going to find our sense of balance. All too often we feel pulled in two directions, but we can find a sense of equilibrium.
I invite you to imagine a scale in your mind. And on one side, you can place a stress or worry from your day. What’s weighing you down? Now, on the other side of the scale, place a sense of calm or a moment of joy. Maybe a memory. Notice how the scales begin to balance before your eyes.
As you breathe, imagine you’re adding more calm to the scale. Inhale balance. And exhale, releasing what is holding you back. Feel the powerful sense of equilibrium. You have the ability to find a sense of balance in your life right now.
Anytime you need balance, close your eyes, find the scale, and add your moments of joy.
Let’s take a final balancing breath. As you exhale, gently bring your awareness back to the room. And whenever you’re ready, slowly open your eyes and carry this sense of balance with you throughout your day.
That does it for today’s session. I look forward to seeing you tomorrow.
Episode 32 – The Healing Well | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each episode is designed to help you pause, breathe, and return to presence with clarity and calm. Think of it as your daily reset—a few mindful minutes to center yourself before continuing with your day.
In today’s meditation, we’ll explore the imagery of a healing well. Through breath and visualization, you’ll tap into a personal source of care and renewal—bringing healing energy to the places in your body and spirit that need it most.
✨ Today’s practice includes:
Breathing with soft, healing light
Visualization of a glowing, restorative well
Directing healing energy to areas of the body in need of care
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe—we’ll take these moments of calm one day at a time.
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of it as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe, and together, we’ll take these moments of calm one day at a time.
Hey, good morning, or good afternoon, or good night. Whatever time it is for you, thanks for being here. Find somewhere cozy to be, and gently close your eyes. Allow yourself to feel safe and supported.
Today we’re going to talk about the healing well. Let’s start by taking a deep, gentle breath in, and a long, full breath out. As you breathe, imagine you’re breathing in a soft, healing light. We’re going to use our breath to heal ourselves.
So I invite you to imagine you are sitting by a beautiful, clear well. This is your healing well. The water is soft, and it’s glowing. Now imagine you’re taking a deep breath and dipping your hands into the water. Feel the coolness of it. Now, place your hands on an area of your body that needs some care or some healing.
And as you breathe, imagine that soft healing light flowing from your hands to that area. This is now your own well of healing. It’s always here waiting for you if you need it. Feel the powerful sense of healing. You now have the ability to heal yourself from the inside out anytime you want.
Take a final, healing breath. As you exhale, gently bring your awareness back to your room.
And as always, whenever you’re ready, slowly open your eyes and carry the sense of care with you throughout your day.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 31 – Reconnecting with Your Inner Light | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each episode is designed to help you pause, breathe, and return to presence with clarity and calm. Think of it as your daily reset—a few mindful minutes to center yourself before continuing with your day.
In today’s meditation, we focus on reconnecting with your inner light. Through visualization and gentle breathing, you’ll be guided to rediscover the radiant joy, strength, and wisdom that live within you—always present, always waiting.
✨ Today’s practice includes:
Breathing with visualization of a radiant inner light
Expanding warmth and brightness through the body
Reconnecting with your inner source of joy and strength
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe—we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of it as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe, and together, we’ll take these moments of calm one day at a time.
Thanks for being here today. Find somewhere comfortable to be and close your eyes. I want you to just sit there and feel at ease.
Begin by taking a deep, bright breath in through your nose, and then a long, soft breath out.
As you breathe, imagine you’re breathing in a warm, gentle light. With every inhale, this light gets a little brighter.
Today we’re going to reconnect with our own inner light. We often forget that we have a light within us that never goes out.
I invite you to imagine a small sun in the center of your chest. This is your inner light. With each breath, the sun gets a little brighter. It radiates outward, filling your body with warmth.
It flows down your arms to your fingertips, down your legs, and to your toes.
This light is your joy, your strength, and your wisdom. It’s a light you can always return to.
Inhale this light. And exhale, letting it shine brightly.
Feel the warmth of your own inner light. It is always there, waiting for you to reconnect with it.
Take one final, bright, radiant breath. And as you exhale, gently bring your awareness back to your surroundings.
Whenever you’re ready, slowly open your eyes and carry this light with you out into the world.
That concludes today’s session. I look forward to seeing you tomorrow.
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each episode is designed to help you pause, breathe, and return to presence with clarity and calm. Think of it as your daily reset—a few mindful minutes to center yourself before continuing with your day.
In today’s session, we focus on the power of choice. Even when life feels overwhelming or outside of our control, we always have a choice in how we respond. Through guided breathing and visualization, you’ll reconnect with your inner freedom and step into the day with empowerment.
✨ Today’s meditation includes:
Breathing to release feelings of being stuck
Visualization of stepping through a door into a new perspective
Reflection on your freedom to choose patience, kindness, and presence
If you’d like to make mindfulness part of your everyday routine, subscribe and join me each day—we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of it as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe, and together, we’ll take these moments of calm one day at a time.
Welcome back. Find a comfortable position and gently close your eyes. We’re just going to relax and be present.
Now that you’re comfortable, let’s begin by taking a deep breath in, and a full, freeing breath out.
As you breathe, imagine you’re breathing in a sense of freedom. With each exhale, release any feeling of being stuck or trapped.
Today, we’re going to acknowledge the power of choice. So often we feel like we have no control, that we’re just reacting to life. But in every moment, you have a choice. It might not be a choice over what happens, but it is always a choice over how you respond.
I want you to imagine a situation where you feel a sense of powerlessness. Now imagine there’s a door in front of you. On the other side of that door is a different perspective—a choice to respond with kindness instead of anger, with patience instead of frustration.
As you breathe, feel the power of choice. Inhale, knowing you have a choice. Exhale, embracing your freedom.
You have the power to choose how you feel, how you act, and how you show up in the world. Feel the sense of freedom that comes with knowing you’re in control of your own reactions.
You are not a victim of circumstance. You are the master of your own response.
Take a final, empowering breath. As you exhale, gently bring your awareness back to your surroundings.
Whenever you’re ready, slowly open your eyes. Throughout the rest of this day, carry this powerful sense of choice with you in everything you do.
That’s it for today’s session. I look forward to seeing you tomorrow.
Episode 28 – The Beauty of Imperfection | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each episode offers a short, guided practice to help you pause, reflect, and cultivate calm and clarity in your day.
In this session, we focus on embracing imperfection—learning to accept ourselves fully, including our mistakes, flaws, and “cracks,” and seeing them as part of our unique story. Inspired by the Japanese art of kintsugi, where broken pottery is repaired with gold, this meditation invites you to honor your own growth and resilience.
✨ Today’s meditation includes:
Breathing exercises to cultivate self-acceptance
Visualization to transform imperfections into sources of strength
Gentle encouragement to embrace your unique beauty
If you’d like to make mindfulness part of your daily routine, subscribe now, and together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Thanks for being here today. Find somewhere comfortable to be. Close your eyes and allow your body to feel at ease. Let’s start by taking a slow, accepting breath in, and a full breath out.
As you breathe, imagine you’re breathing in kindness towards your imperfections. With each exhale, release the pressure to be perfect.
Today, we’re going to embrace the beauty of imperfection. In Japan, there is an art called kintsugi, where broken pottery is repaired with gold lacquer. The breaks are not hidden—they are highlighted as part of the object’s history and unique beauty.
I want you to think of a time when you made a mistake or felt like something was broken—whether it was a plan, a relationship, or even your self-image. As you breathe, imagine your imperfections are not flaws to hide, but cracks to be mended with gold.
Our cracks are part of our story. They make us uniquely beautiful. There is no pressure here. So inhale self-acceptance and exhale the need to be perfect. Feel this truth: your scars, your mistakes, your imperfections—they are the golden lines that tell the story of your resilience and strength.
Take one more deep breath in, accepting all of yourself. As you exhale, slowly bring your awareness back to the room. When you’re ready, slowly open your eyes and notice your own beautiful imperfections. Honor them today and every day.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 27 – Holding Space for Yourself | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each episode helps you pause, reset, and cultivate calm, clarity, and emotional balance in your day.
In this session, we focus on holding space for yourself—giving attention, care, and presence to your own feelings without judgment or expectation. Perfect for moments when you’ve been giving so much to others that you need to reconnect with your own inner sanctuary.
✨ Today’s meditation includes:
Guided breathing to create a safe, inner space
Visualization to acknowledge and honor your emotions
Gentle encouragement to cultivate self-presence and inner peace
If you’d like to make mindfulness part of your everyday routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Thanks for joining me today. Find a comfortable position. Gently close your eyes and just allow yourself to relax. Take a slow breath in and a full breath out.
As you breathe, imagine you’re creating a safe, spacious room within you. This room is just for you. There’s nobody else here. It is calm. It is quiet. It is peaceful. Keep breathing.
Today, we’re going to practice holding space for ourselves. So often we give our time and energy to others, leaving little for ourselves.
Bring to mind any feeling that needs your attention right now. It could be sadness, joy, exhaustion, or excitement. Instead of judging it or trying to fix it, simply hold space for it.
As you breathe, imagine you’re making room for this feeling in your inner sanctuary. Inhale and acknowledge it. Exhale and allow it to simply be. You don’t have to do anything. Just be present with yourself. Feel the peace of being fully with yourself without judgment or expectation. You are your best company.
Take one final gentle breath in. As you exhale, gently bring your awareness back to the room. Whenever you’re ready, open your eyes gently. Carry the sense of peaceful self-presence with you today.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 26 – Cultivating Forgiveness | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each episode helps you pause, reset, and cultivate calm, clarity, and emotional freedom in your day.
In this session, we focus on cultivating forgiveness. Forgiveness is not about excusing actions or forgetting wrongs—it’s about releasing the burden of resentment and anger so you can experience freedom, peace, and lightness in your own life.
✨ Today’s meditation includes:
Deep, compassionate breathing to center your mind and body
Visualization to let go of anger or resentment
Gentle guidance to cultivate emotional release and inner freedom
Perfect for any moment you feel weighed down by past conflicts or grudges.
If you’d like to make mindfulness part of your daily routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Hey, thanks for being here today. As always, let’s find a comfortable position. Gently close your eyes and allow yourself to just be still.
Let’s begin by taking a deep, compassionate breath in, and a slow, kind breath out. As you breathe, imagine you’re breathing in a soft, gentle light. With each exhale, release a burden. Keep breathing.
Today, we’re going to cultivate forgiveness. Forgiveness is not about condoning an action. It’s about releasing the burden of resentment and anger for your own freedom.
I want you to think of a person or situation you’re holding anger or resentment toward. It could be a coworker, a family member, an acquaintance, or even an old teacher. Imagine that anger as a heavy backpack on your back.
With each breath, feel the weight pressing down. And now, with a soft exhale, imagine slowly unbuckling the straps. Gently remove the backpack and place it on the ground. You don’t have to carry the weight anymore. Feel the freedom of being lighter and unburdened.
Remember, you’re not releasing someone from consequence. You’re releasing yourself from the heavy load. This is a gift you give to yourself.
Take one final, freeing breath. As you exhale, gently bring your awareness back to your surroundings. When you’re ready, slowly open your eyes, feeling lighter, freer, and more at peace.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 25 – Releasing Self-Doubt | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each episode helps you pause, reset, and cultivate calm, clarity, and confidence in your day.
In this session, we focus on releasing self-doubt—that inner voice that can make us feel uncertain or unworthy. Through gentle breathing and visualization, you’ll learn to create a new story of trust, self-belief, and quiet confidence, leaving old doubts behind.
✨ Today’s meditation includes:
Deep, grounding breaths to center your mind and body
Visualization to distance self-doubt and reclaim inner strength
Affirmation and awareness exercises to nurture self-confidence
Perfect for starting your day or taking a mindful pause when self-doubt creeps in.
If you’d like to make mindfulness part of your daily routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Thanks for being here today. Let’s start by finding a comfortable position—maybe in a chair, on the floor, or in your bed. Gently close your eyes and settle in.
Begin by taking a deep, confident breath in… and a long, slow breath out. As you breathe, imagine breathing in a sense of quiet confidence. With each exhale, release any self-doubt or negative thoughts. Keep breathing.
Today, we’re going to release self-doubt—that nagging inner voice that tells you you’re not good enough or can’t do something. I want you to think of a time when self-doubt showed up for you.
Now, imagine that self-doubt as a small, quiet voice in a distant room… far away. You can hear it, but you don’t have to listen to it. It’s an old story, one you’ve moved on from.
As you breathe, you are writing a new story. Inhale knowing you are capable… and exhale, releasing that old doubtful voice. You are more than your doubts. You are a strong, capable person, worthy of every good thing.
Feel the strength in your body and the quiet confidence in your mind. This is your new story—one of trust and self-belief.
Take one final, trusting breath… and as you exhale, gently bring your awareness back to your surroundings. When you’re ready, slowly open your eyes and step into your day with confidence.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 24 – A Morning of Presence | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session helps you pause, reset, and bring calm, clarity, and presence into your day.
In this episode, we focus on starting your day with presence. So often, our minds rush ahead before the day has even begun. Today’s meditation guides you to anchor your awareness in the present moment, no matter the task ahead, so you can move through your morning with calm focus.
✨ Today’s meditation includes:
Deep, awakening breaths to energize and center you
Visualization exercises to bring full attention to simple morning tasks
Cultivating calm focus and mindfulness for the day ahead
Perfect for beginning your day with intention and presence, whether you’re sipping your morning coffee, taking a shower, or simply stepping into the first task of the day.
If you’d like to make mindfulness part of your daily routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Hey there, thanks for being here today. This is a chance to start your day with presence. Let’s settle into a comfortable position, and gently close our eyes.
Let’s begin by taking a deep, awakening breath in… and a long, gentle breath out. Again, inhale deeply, filling your body with fresh morning air… and exhale slowly, letting go of yesterday. As you breathe, feel your body waking up. Keep breathing.
Today, we’re going to set the tone for a day of presence. So often, our minds are already rushing to the next thing before we’ve even started the first thing. Think, after this meditation, what’s your very first task? It could be brewing coffee, taking a shower, or simply walking into another room.
As you breathe, imagine yourself doing that task with complete attention. If it’s the coffee, feel the warmth of the cup in your hands. If it’s a shower, notice the crisp sound of the water. Feel your feet on the floor as you walk. There is no need to rush. You are simply fully present in this moment.
Breathe in a sense of calm focus… and breathe out the need to multitask. Feel the power of being fully present. Every single moment is an opportunity to be here, right now.
Take one final, intentional breath… and as you exhale, gently bring your awareness back to your surroundings. When you’re ready, slowly open your eyes and begin your day with a sense of calm and presence.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 23 – Finding Clarity | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session helps you pause, reset, and bring calm, clarity, and presence into your day.
In this episode, we focus on finding clarity of mind. Life can feel like a swirling glass of water, full of distractions, worries, and to-do lists. Today’s meditation helps you settle the mind, let the mental fog drift away, and connect with your natural sense of clear insight.
✨ Today’s meditation includes:
Deep, mindful breathing to settle your mind
A visualization to quiet mental clutter
Cultivating transparency and clarity in your thoughts
Carrying a sense of mental calm and direction into your day
Perfect for moments when your mind feels busy or scattered, or when you simply want to reconnect with your inner clarity.
If you’d like to make mindfulness part of your daily routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Hey there, I’m so happy you joined me today. Like always, let’s start by finding a comfortable position. Close your eyes and allow your body to feel heavy and supported.
Let’s begin with a deep breath… slow and full in… and a long exhale out. As you breathe, imagine you’re inhaling a sense of clarity. With each exhale, release mental fog and confusion. Let it all drift away. Allow your breath to act as a cleansing filter for your mind.
Today, we’re going to find a sense of clarity. Often, our minds fill like a glass of water that has been shaken, full of swirling sediment of worries and to-do lists. I invite you to imagine that glass of water.
Now, with each slow, steady breath, see the water becoming still. The sediment slowly sinks to the bottom. The water becomes clearer and clearer. Your mind becomes still and transparent. There’s no need to force the stillness. Simply trust in the natural process.
Now, you can see through to the other side. Everything in the glass is clear. Feel the clarity that comes from a calm, settled mind. Your true north is always there, just waiting for you to notice it.
Take a final, clarifying breath in… and as you exhale, gently bring your awareness back to your surroundings. When you’re ready, slowly open your eyes and carry this sense of clarity with you throughout your day.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 22 – Connecting with Your Inner Voice | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session helps you pause, reset, and bring calm, clarity, and presence into your day.
In this episode, we focus on listening to your inner voice. Life is full of external demands and distractions, but your own quiet wisdom is always there to guide you.
✨ Today’s meditation includes:
Deep, mindful breathing to settle the mind
Turning attention inward to connect with your inner guidance
Gentle exercises to hear and trust your own needs
Carrying this connection and clarity with you throughout your day
Perfect for moments when you feel uncertain, pulled in many directions, or simply want to reconnect with yourself.
If you’d like to make mindfulness part of your daily routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Hey, thanks for joining me today. I want you to find a comfortable position. Whenever you do, gently close your eyes and take a moment to settle your mind.
Let’s start by taking a slow breath in… and a gentle exhale out. As you breathe, imagine you’re inhaling a sense of quiet curiosity. With each exhale, release the noise of the outside world.
As your mind settles, turn your attention inward. Today, we’re going to connect with our inner voice—that quiet knowing that lives within us. So often we get caught up in what we should do and forget to listen to what we truly need.
I invite you to ask yourself a simple question silently: What do I need right now? Don’t look for a grand answer. Simply notice a quiet feeling, a single word, or a sense of direction. It might be rest… or patience… or to let go. Whatever it is, acknowledge it without judgment.
Inhale the wisdom of your inner voice. Exhale, trusting its guidance. Feel yourself connected to this deep wisdom within you. You are your own best guide. You have all the answers you need.
Take a few more deep breaths… and on your next exhale, let it be a final, trusting breath. Gently bring your awareness back to your surroundings. When you’re ready, slowly open your eyes, knowing you can always return to your inner voice.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 21 – The Gift of Stillness | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session helps you pause, reset, and bring calm, clarity, and presence into your day.
In this episode, we focus on embracing stillness. In a world full of noise and constant activity, taking a few quiet moments for yourself is a radical act of self-care.
✨ Today’s meditation includes:
Deep, mindful breathing exercises
Visualization of creating an inner pause amidst the busyness of life
Experiencing and appreciating stillness in your body and mind
Carrying this calm refuge with you throughout your day
Perfect for moments when you feel overwhelmed or rushed, or whenever you want to press pause and tune in to your inner calm.
If you’d like to make mindfulness part of your daily routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Welcome. Find a comfortable position. Whenever you do, gently close your eyes and allow yourself to relax completely.
Let’s begin by taking a deep breath as usual—inhaling slowly through your nose… and exhaling long and gentle through your mouth. Again, breathe in, creating stillness… and breathe out, letting go of all movement.
Now, feel the stillness in your body, the stillness in the air around you. Keep breathing.
Today, we’re going to appreciate the gift of stillness. In a world full of noise and constant activity, a moment of stillness is a radical act of self-care.
I invite you to imagine your inner world as a busy city. Cars rush by, sirens blare. Now imagine you have a remote control and press the pause button. Everything stops. The cars, the people, the noises.
Notice the quiet in the center of it all—your own breathing, the steady beat of your heart. The stillness is always there, waiting for you to press pause and tune in.
Feel the stillness. Exhale the noise. Experience the peacefulness of this inner refuge, your quiet place you can return to anytime.
Take one last deep breath in, absorbing the stillness. As you exhale, gently bring your awareness back to your room. When you’re ready, slowly open your eyes and carry this quiet peace with you throughout your day.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 20 – Patience | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session helps you pause, reset, and bring calm, clarity, and presence into your day.
In this episode, we focus on cultivating patience, learning to trust the process, and discovering the quiet strength that comes from giving ourselves time and space.
✨ Today’s meditation includes:
Slow, mindful breathing exercises
Visualization of planting a seed to represent patience
Releasing the need to rush
Cultivating trust in the natural unfolding of life
Carrying peaceful patience throughout your day
Perfect for moments when life feels hurried or overwhelming, or when you want to pause, reflect, and nurture calm patience.
If you’d like to make mindfulness part of your daily routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Hey, thanks for joining me. Let’s start by finding a comfortable position. Once you do, gently close your eyes and take a moment to settle in.
Let’s begin with a very slow, patient breath. Inhale… hold for a moment… and exhale fully. Again, inhale slowly… and exhale completely. As you breathe, feel your body settling into a state of stillness. There’s no rush.
Today, we’re going to cultivate patience. Patience is not just about waiting—it’s about our attitude while we wait. I invite you to imagine a growing seed. You plant it in the soil, water it, and give it sunlight. You cannot force it to grow. You simply trust the process.
Now, bring to mind a situation in your life where you feel impatience. As you breathe, imagine planting a seed of patience in your heart. Inhale trust… exhale releasing the need to rush. Like the seed, some things in life need time to grow. Your role is to care, nurture, and trust the natural unfolding.
Feel the quiet strength that comes with patience. You are giving yourself the gift of time and space, trusting that all things happen in their own time.
Take one final patient breath. As you exhale, gently bring your awareness back to your surroundings. When you’re ready, slowly open your eyes and carry this sense of peaceful patience with you throughout your day.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 19 – Renewing Energy | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session helps you pause, reset, and bring calm, clarity, and presence into your day.
In this episode, we focus on renewing your energy, helping you reconnect with your inner vitality, release fatigue, and feel revitalized.
✨ Today’s meditation includes:
Energizing breathing exercises
Visualization of bright, revitalizing sunlight
Letting go of sluggishness or fatigue
Reconnecting with your inner energy and light
Carrying renewed energy throughout your day
Perfect for moments when you feel drained, overwhelmed, or in need of a quick mental and physical recharge.
If you’d like to make mindfulness part of your daily routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Hey there, find a comfortable position and gently close your eyes.
Let’s begin by taking a deep, energizing breath in through your nose, and a soft, complete breath out through your mouth. Again, inhale… and exhale.
As you breathe, imagine you’re drawing in fresh new energy with each inhale. It’s bright, clear, and revitalizing. With each exhale, release any sluggishness or tiredness.
Today, we’re going to renew our energy. Imagine a brilliant sun shining down on you. Feel its warmth on your skin. With each inhale, let the sunlight enter your body, filling you with energy and light. With each exhale, let go of any fatigue or heaviness.
The sun doesn’t hold back its energy—it shares it freely. You too have a wellspring of energy within you. You just need to reconnect with it. Feel your inner light beginning to glow. You’re not running on empty—you are recharging.
This feeling of renewed energy is now available to you whenever you pause to reconnect with it.
Take one final energizing breath. As you exhale, gently bring your awareness back to your surroundings. When you’re ready, slowly open your eyes, feeling refreshed, revitalized, and alive.
That concludes today’s session. I look forward to seeing you tomorrow.
Episode 18 – Healing and Rest | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session helps you pause, reset, and bring calm, clarity, and presence into your day.
In this episode, we focus on healing and rest, allowing your body and mind to rejuvenate, release tension, and restore balance.
✨ Today’s meditation includes:
Mindful breathing to promote relaxation
Visualization of a soft, healing light
Directing restorative energy to areas of tension
Letting go of stress and discomfort
Creating space for rest, self-care, and inner restoration
This meditation is perfect for those moments when you need to pause, recharge, and nurture yourself.
If you’d like to make mindfulness part of your daily routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Hey, welcome today. Find a comfortable position. Allow your body to feel soft and heavy. Ready? Gently close your eyes.
Let’s begin by taking a slow, restful breath in… and a complete exhale out.
As you breathe, imagine you’re breathing in a soft, healing light. With each inhale, this light enters your body, bringing warmth, peace, and restoration. With each exhale, release any tension or discomfort. Allow your breath to be a source of rest and rejuvenation. Keep breathing.
Today, we’re going to allow ourselves to rest and heal. Often, we push ourselves to keep going, even when our bodies and minds need a break.
Bring your awareness to any part of your body that feels tired, achy, or in need of care. Now, imagine that soft, healing light directing itself to that area. With each inhale, imagine the light flowing there, bringing comfort and warmth. With each exhale, release any discomfort or pain.
You are not a machine. You are a living being that needs to rest and heal to thrive. Give yourself this gift. Feel the deep sense of rest and restoration flowing through you. You are taking a precious moment to fill your own cup.
Take one final healing breath. As you exhale, gently bring your awareness back to your surroundings. When you’re ready, slowly open your eyes and carry this restful energy with you today.
That concludes today’s meditation session. I hope to see you tomorrow.
Episode 17 – Grounding Yourself | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session offers a chance to pause, reset, and bring calm and clarity into your day.
In this episode, we focus on grounding yourself, connecting with your body and the earth to feel stable, centered, and present.
✨ Today’s meditation includes:
Mindful breathing to anchor your awareness
Visualization of roots connecting you to the earth
Embodying the strength of an ancient tree
Releasing excess energy and anxiety
Accessing a sense of stability anytime you need it
This meditation helps you feel strong, steady, and rooted, even amidst life’s challenges.
If you’d like to make mindfulness part of your everyday routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of it as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Welcome. Find a comfortable position. If you can, place both feet flat on the floor. Gently close your eyes.
Let’s begin by taking a deep, slow breath in… and a long exhale out.
As you breathe, bring your awareness down to the soles of your feet. Feel the connection between your feet and the floor beneath you. Imagine roots growing from the bottoms of your feet down into the earth.
With each inhale, feel energy and stability coming up from the ground. With each exhale, release any excess energy or anxiety down through your feet, grounding you. Keep breathing.
Today, we’re going to find a sense of groundedness. When we feel overwhelmed or stressed, we can feel like we’re floating or unmoored. I want you to imagine you are a strong, ancient tree—very, very old.
Your feet are your roots, holding you firmly to the earth. Your legs are your sturdy trunk. The wind may blow through your branches—these are the thoughts and worries of the day—but your roots keep you steady.
Breathe in, feeling your feet firmly planted. Breathe out, releasing any feeling of being unrooted. You are connected. You are stable. You are strong.
Feel the powerful foundation beneath you. This is your anchor, your source of stability. You can always return to this feeling of being grounded anytime.
Together, let’s take one deep breath in, feeling that solid connection to the earth. And as you exhale, gently bring your awareness back to your room.
Whenever you’re ready, slowly open your eyes, feeling grounded and present.
That concludes today’s five-minute meditation. I look forward to seeing you tomorrow.
Episode 16 – The Power of Yes and No | Daily Pause (5-Minute Guided Meditation)
Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session helps you pause, reset, and bring calm and clarity into your day.
In this episode, we explore the power of yes and no, learning to honor your inner truth, set healthy boundaries, and respond consciously rather than automatically.
✨ Today’s meditation includes:
Centering breath to connect with your inner truth
Awareness of bodily sensations related to decision-making
Embracing the strength of saying “yes” to what serves you
Honoring your “no” as a sacred tool to protect your energy
Building confidence and clarity through mindful choice
This meditation guides you to recognize the sacred balance of yes and no, helping you act with intention and integrity throughout your day.
If you’d like to make mindfulness part of your everyday routine, subscribe now. Together, we’ll take these moments of calm one day at a time.
Full Guided Meditation Transcript
Pause your five-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.
If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.
Welcome. Find a comfortable position. Close your eyes and take a moment to settle in.
Let’s begin with a big breath. Inhale slowly and deeply… and exhale completely. Again, a deep inhale, feeling a sense of firmness in your core… and a full exhale.
As you breathe, feel yourself connected to your center, to your inner truth. Keep your eyes closed and keep breathing.
Today, we’re going to explore the power of yes and no. These are not just words—they are an expression of your deepest needs and boundaries.
I invite you to bring to mind a recent situation where you felt a pull to say yes to something you didn’t truly want. Notice the feeling in your body. Was there tightness? A sense of unease?
Now, imagine you said no. What would that feel like? A sense of spaciousness, maybe? A quiet relief?
As you breathe in, feel the strength to say yes to what truly serves you. And as you exhale, release the need to say yes to please others. Your “no” is just as sacred as your “yes.” Both are tools to honor your inner compass.
Feel your connection to your own truth. You are the one who knows what is right for you. Trust yourself.
Take a final, empowering breath in… and as you exhale, gently bring your awareness back to the room.
When you’re ready, slowly open your eyes and carry the strength of your yes and no with you today.
That concludes today’s session. I look forward to seeing you tomorrow.
