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PODCAST

R&R with Ri: Guided Meditations for Anxiety, Stress and Sleep

A weekly guided meditation podcast offering you a safe place to relax, unwind, ease tension, reduce stress and anxiety, practice mindfulness, increase focus and take time to just simply breathe.My name is Ri, and I invite you to join my guided meditations as you take time to care for yourself by practicing stillness and making space for inner peace and self reflection. My hope is that you will be able to relax and feel restored as you learn to love yourself and others deeply. We hope you will enjoy

health & fitness mental health

All Episodes

24:55

After the Rain: A Guided Meditation for Anxiety Relief

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/04/19

Send us Fan Mail Hello Friends, and welcome back. You know that moment right after a rainstorm passes, when you step outside and the air just feels different? Everything dripping, gleaming, and scrubbed clean. This guided meditation works the way spring rain does — it doesn't force anything to grow, it simply clears the way. This week, we'll settle into deep, slow breaths that match the rhythm of water dripping from leaves. Our nervous system will calm down. This is a meditation...

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39:25

A Spring Train Ride Guided Meditation for Stress Relief

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/04/12

Send us Fan Mail Hello Friends, and welcome back. This week you’ll find yourself in the window seat of a slow train cutting through spring countryside at dawn. Nothing to do, nowhere to be. Just the hum of the rails and green fields stretching out as far as the eye can see. This guided meditation lets someone else do the driving for a while. So just sit back, relax, and enjoy the ride! Support the show Buy Us a Coffee: https://www.buymeacoffee.com/rrwithri1 Instagram: https://www.instag...

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37:08

From Up Here: A Hot Air Balloon Guided Meditation for...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/04/06

Send us Fan Mail Hello Friends, and welcome back. This week's guided meditation takes us on a gentle hot air balloon ride at sunrise where we'll rise above a serene meadow and drift over springtime countryside in search a quieter mind and a wider view of the world and our place in it. This meditation is for anyone who needs to step back, breathe, and see things differently. All you have to do right now is sit back, relax, and enjoy the journey. Support the show Buy Us a Coffee: https://...

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17:38

Soft Eyes: A Guided Meditation for Anxiety Relief

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/03/29

Send us Fan Mail Hello Friends, and welcome back. This week’s guided meditation is an invitation to soften, starting with something we rarely think to notice: our eyes. Even behind closed lids there’s a subtle effort happening, like a slight strain or searching. This practice will help us release that tension and tap into something researchers call panoramic awareness, a shift in the gaze that tells our nervous system it’s safe to settle down. It’s a great practice for the spring season...

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39:33

Healing Heartache: A Guided Meditation for When...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/03/22

Send us Fan Mail Hello Friends, and welcome back. If you're carrying something heavy right now, like a breakup, a loss, loneliness, disappointment, or an old wound that won't quite close — this meditation is for you. We won't try to fix your pain or rush past it. Instead, we'll breathe into what hurts, soften it, and make room for healing without force. The goal of this practice isn't positive thinking or pretending that everything is fine. It's giving yourself permission to not be okay, and ...

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26:15

Permission to Rest: Guided Meditation for Burnout,...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/03/15

Send a text Hello Friends, and welcome back. This week's guided meditation is for the part of you that's been running on empty and saying that everything is fine. We've been taught that rest is something you earn — that you have to burn out completely before you're allowed to stop, but that was never true. In this guided meditation for anxiety, burnout, and stress relief, we'll walk you through your emotions, help you notice where you've been holding tension, and give you permission to let go...

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22:56

Body Sensation Meditation | Grounding & Somatic...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/03/09

Send a text Hello Friends, and welcome back. This week we’re going to slow down and turn our attention inward with a guided body sensation meditation. This is a somatic mindfulness practice designed to help you reconnect with your physical self, release tension, and find stillness in the present moment. Body sensation meditation is a powerful tool for anxiety relief, stress reduction, and nervous system regulation. By gently bringing awareness to the sensations in your body without judgment, ...

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14:56

4-7-8 Breathing Meditation: Calm Anxiety & Fall...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/03/02

Send a text Want a personalized meditation for yourself or a loved one? Visit: https://www.wellnesswithri.com/store/personalized-meditations Hello Friends, and welcome back. Struggling with stress, a racing mind, or have trouble sleeping? This 16-minute guided 4-7-8 breathing meditation is designed to help you slow down, release tension, and reset your nervous system. The 4-7-8 breathing technique (inhale for 4, hold for 7, exhale for 8) is one of the most effective natural tools ...

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42:24

Authentic Movement Meditation: A Mindful Body...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/02/23

Send a text Hello Friends, and welcome back. Most of us spend our days in our heads — thinking, planning, and worrying. Authentic Movement is an invitation to come back into the body and simply let it lead for awhile. We’ll be practicing a gentle somatic meditation rooted in intuitive, free movement. Rather than following a set of instructions, just notice what your body wants to do and give it permission to do just that. It sounds simple, and in many ways it is, but the experience of b...

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47:16

Guided Meditation for Body Love and Self-Acceptance |...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/02/16

Send a text Hello Friends, and welcome back. What if you could ease up on the harsh things you say to yourself about your body? This body positivity meditation creates space for that shift. We’ll work with the chatter in your mind, the parts that compare and criticize. You’ll reconnect with simple gratitude for what your body does, and practice treating yourself with kindness instead of just thinking that you should. It’s about self-love that feels real, not performed. If body image has been ...

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40:31

Guided Meditation for Stress & Anxiety Relief:...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/02/09

Send us a text Hello Friends, and welcome back. It's almost Valentine's Day, a holiday that brings both joy and a fair bit of anxiety. Many of us feel the weight of the "romance" that Valentine's Day carries with it. We're going to change that. When you feel pressured, give yourself permission to lighten up. This 40-minute guided meditation is all about reconnecting with joy and playfulness - the parts of you that know how to have fun, be silly, and find delight in simple things. We'll start ...

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27:13

The Messy Middle: 25-Minute Guided Meditation for...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/02/02

Send us a text Hello Friends, and welcome back. Stuck in the middle of a big change? This meditation is for anyone navigating that uncomfortable space between what was, what is, and what’s next. Life transitions are hard. Career changes, relationship shifts, moves, personal growth—whatever you’re going through, the middle is usually the messiest part. Everything feels uncertain, and it’s tough to see the way forward when you’re right in the thick of it. When we’re in the middle of signi...

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27:52

Lighthouse Visualization for Stress & Anxiety Relief...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/01/26

Send us a text Hello Friends, and welcome back. Find your unshakeable center with this 25-minute guided journey. Using visualization techniques, we’ll connect with a sturdy lighthouse—grounded, steady, and capable of weathering any challenge that comes our way. This meditation works well when you need to reconnect with your inner strength. Whether you’re dealing with workplace stress, feeling anxious about what’s ahead, or just need a midday reset, this practice helps you tap into the part of...

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26:49

Finding Your Inner Warmth: 25-Minute Guided...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/01/18

Send us a text Hello Friends, and welcome back. When the winter cold settles in, we need more than physical warmth—we need emotional comfort and inner resilience. This 25-minute guided meditation helps you cultivate a deep sense of inner warmth that radiates from within, providing emotional comfort during challenging times. This meditation uses visualization to help you tap into your own source of warmth and strength. Whether you’re dealing with seasonal stress, feeling emotionally depleted, ...

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21:25

20-Minute Guided Meditation for Finding Your Rhythm |...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/01/11

Send us a text Hello Friends, and welcome back. Feeling the pressure to match everyone else’s pace this new year? This week we’ll be using visualization techniques and body awareness to ground us in our own experiences—because the only race that matters is the one we’re running with ourselves. Perfect for: ∙Starting the year without comparison or pressure ∙Releasing “hustle culture” stress and unrealistic expectations ∙Finding your natural pace instead of forcing someone else’s timeline ∙Lun...

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11:04

Heartbeat Meditation for Calm and Presence | 15...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2026/01/04

Send us a text Hello Friends, and welcome back. Connect deeply with your body and find instant calm through this guided heartbeat meditation that uses your natural heart rhythm as an anchor for presence and relaxation. Perfect for managing anxiety, racing thoughts, or disconnection from your body. In this 10-minute meditation, you’ll tune into the rhythm of your heartbeat to cultivate body awareness, regulate your nervous system, and create a sense of safety and grounding. This practice combi...

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23:08

Year in Review Meditation for Clarity and Closure |...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2025/12/29

Send us a text Hello Friends, and welcome back. As 2025 draws to a close, many of us are looking forward to what 2026 will bring. We all look forward to a new year, but we often to forget to reflect on the last. Reflection is essential for releasing what no longer serves you, acknowledging your growth, and creating space for what comes next. For the next 20 minutes, we’ll gently review our year to help us recognize accomplishments, learn from challenges, and identify patterns without ju...

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38:10

40–Minute Guided Meditation for Christmas | Childhood...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2025/12/20

Send us a text Hello Friends, and welcome back. The holidays are already upon us once again. This week, we will gently reconnect with a cherished childhood Christmas memory to anchor ourselves in feelings of warmth, safety, and joy. This practice combines visualization techniques with mindful breathing to help us stay present and grounded during the holidays. This meditation is especially helpful for: ∙Reducing holiday stress and anxiety ∙Finding calm during busy Christmas preparations ∙Recon...

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40:42

Cozy Bakery Gingerbread House Meditation | 40-Minute...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2025/12/14

Send us a text Hello Friends, and welcome back. This week we relax and unwind by making our way to a cozy bakery where we will build our very own gingerbread house. Creative building can an effective (and fun!) exercise for fostering stress relief and mental calm- something we could all use a little more of at the holidays. As you visualize creating your house step-by-step, let your mind naturally shift from stress and anxiety to a place of focus and flow. Ideal for: •Quick stress relie...

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39:00

40-Minute Holiday Stress Relief Meditation | Find...

R&R with Ri: Guided Meditations for Anxiety, Stress... ·

2025/12/08

Send us a text Hello Friends, and welcome back. It’s Christmas time yet again. Feeling overwhelmed by holiday chaos? This week’s guided meditation helps you reconnect with what truly matters - being fully present with the people you love, not the presents you give. Perfect for: •Deep evening relaxation after holiday gatherings •Sunday afternoon reset during the busy season •Processing family dynamics with compassion •Finding gratitude beyond consumerism Using progressive relaxation, bre...

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