Meditation Minis Podcast

Balance isn't a fixed point you reach and hold — it's a rhythm. Using the image of a grandfather clock pendulum, this meditation helps you find your own natural flow and gradually raise your set point, so that good becomes your new normal rather than the exception.[Remastered 2026. Originally released 2016.]Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Notice you've wandered down a dark, negative thought path — again? This meditation uses a clever movie theater visualization to help you catch your habitual thinking patterns and redirect them. The goal isn't just a better mood — it's rewiring your mind so the positive path becomes your new default setting.[Remastered 2026. Originally released 2016.]Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This meditation builds you a personal mental safe haven — a place you can step into in seconds whenever you feel anxious, angry, or overwhelmed. You'll also learn to wrap it around you like a bubble you carry everywhere, so calm is always within reach no matter where you are.[Remastered 2026. Originally released 2016.]Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

When everything feels chaotic and out of control, this visualization gives you one powerful tool: become the calm in the storm. The more frenzied things get around you, the more centered you can become. Use it in the moment, or practice it here so it's ready when you need it most.[Remastered 2026. Originally released 2016.]Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This meditation goes straight to the source — using a hypnotic technique to pull up your existing confidence, give it shape and color, and literally shoot it into the moments in your past and future where you've needed it most. Specific, practical, and surprisingly powerful.[Remastered 2026. Originally released 2016.]Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

If you've been carrying stress, guilt, old hurt, or low-level negativity around in your body, this meditation helps you physically unpack it — box by box — and set it down. Whether it's from today, this week, or years ago, you'll come out of this one feeling noticeably lighter.[Remastered 2026. Originally released 2016.]Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

No visualization required for this one. Just your breath and a sound. This simple ohm — or amen, or any vowel — meditation creates a triple calming effect: it relaxes the body, focuses the mind, and directly stimulates the vagus nerve, triggering a nervous system reset. Two to three minutes and you'll feel the difference.[Remastered 2026. Originally released 2016.]Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Trying to change something but keep falling off the wagon? This meditation works with your subconscious mind — the part where motivation actually lives — to help you find the one tiny action that creates lasting change. Great for weight loss, quitting drinking, or breaking any habit that's had a hold on you.[Remastered 2026. Originally released 2016.]Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Helps release worry, frustration, and anger by distinguishing purposeful effort from unnecessary struggle. Find what calm strength looks like right now, choose focused effort, and set the extra struggle down. (Originally released in 2015)Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Drift into deep relaxation as you imagine yourself gently sailing across a calm lake surrounded by peaceful sights and sounds -- leaving you calm, clear, and grounded as you return to your day feeling steady and in control.Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Stand at the edge of a powerful, churning ocean and breathe in its energy as you release stress, tension, and emotional weight. This guided meditation helps you reset your mind and body while giving you a simple, repeatable tool you can return to anytime you need calm, clarity, or a boost of energy.Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

If you could learn just ONE thing to calm your mind — this is it.Inspired by teachings from Eckhart Tolle and A New Earth, this meditation trains your attention to instantly bring you into the present moment.Calm anxiety in real time Stop racing thoughts without forcing them awayBuild focus and mental clarityWorks in under a minute once learned You’ll focus on the sensation of air at the edges of your nostrils — a small shift that creates a powerful grounding effect. For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

If your body won’t relax… your mind won’t either.This quick, guided meditation (originally released Feb 2015) uses a simple tension-and-release technique to reset your nervous system and drop you into a calmer state, fast. Ideal for anxiety, restlessness, or those days when nothing seems to help.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Once you have done this calming practice a few times you will find it becomes a tool you can access within a few moments of even your most stress-filled, anxious moments.Thank you for listening, and for every time you share this free, relaxing resource with others! You are literally my one and only "marketing department" and I thank you for your support. 💕For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This meditation helps you connect to your heart in a gentle, compassionate way, leaving you feeling more grounded, soothed, and open to moving forward with greater ease. It can be helpful when dealing with things like grieving from a break up or the loss of a loved one. It's also supportive when you've been feeling "heart heavy" in general about your life, people you care for, or the world.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This is a great meditation for depression, as well as just feeling sad, down or "blue." While meditations are not a substitute for medical help when we are suffering from depression, practices like this one can support your biochemistry in healing. How you think affects how you feel, which affects your biochemistry. Practicing shifting out of the patterns of thoughts and feelings that cause you to feel bad can really help minimize that downward spiral.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Vent out negative thoughts and/or feelings like anger, fear, sadness, and stress so you can enter into a place of calm power instead. You can do this meditation sitting, standing, or while walking in a safe environment.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Here's an affirmation style meditation you can use to create (or REcreate) your own GOOD DAY no matter what other people or situations throw at you. 😀For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This is a great guided meditation to fall asleep to... or to use for deep relaxation. This meditation uses the gentle swinging of a raft, hammock, or sailboat to quiet mental chatter and lull your body into a deeply relaxed, sleep-ready state. Get the extended version (plus 2 more extended meditations for relaxation and sleep) on Apple Music or Amazon Music today. For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This meditation is meant to be used to fall asleep. That said, you can also use it as a deep relaxer, or "power nap" meditation. 😴For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Imagine the water washing away your stress, and filling you with energy for your day with this gentle guided meditation.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Do you feel weighed down or overly tied up with guilt, shame, and/or obligations? Are the "shoulds" in life stressing you out? This guided meditation helps you release the guilt and obligation of life's "shoulds" by visualizing cords being cut under a vast star-filled sky, restoring clarity and a grounded sense of personal choice. For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

A meditation to overcome negativity in ourselves and in how others try to pull us down like crabs in a trap. Set yourself free from the doubts and the “negative pull” of others with this short guided meditation.For more relaxing resources visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This meditation is a “3rd Person” modeling technique that can very quickly (and powerfully) help you be more of the person you want to be. From more confident when public speaking, to be more patient with your kids, and even for not getting resentful around that person that in the past has always gotten you easily upset. For more relaxing resources visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

AKA: The "Snow Globe" meditation. Do feelings like anxiety, anger, or "freaking out" take over your body and mind more often that you would like? If so, this week's meditation is for you! This week's guided meditation will help you step out of the feelings that overwhelm you, and give you a tool to lovingly place them on a shelf - so you can be free to be that better, calmer, more in control (and smiling!) you.For more relaxing resources visit ChelHamilton.com Send us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This meditation is to help you gain a greater sense of connection and calm. This is a good one to use when you are feeling lost, lonely, anxious, and/or depressed. In this meditation there are options for you to use the word Universe, God, or Process to describe for yourself your personal connections to the larger creation of life - ensuring the widest variety of beliefs systems will find benefit in this week's guided meditation for overcoming loneliness. For more relaxing resources visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This meditation is a combination of pure relaxation mixed with some self exploration to help you discover a bit more about whether you are a visual, sensory, or auditory style person. Enjoy!For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

I used to get panic attacks. It’s been over a decade since I have had one. This episode shares some of the practice, and thought cultivations, I do to help keep me calm in times of rising discomfort, fear, and anxiety. I hope it helps you too. 🙂 For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Holiday stress is real. Family, extra obligations, lonliness and more can quickly pile up and steal away our joy.  De-stress today with this quick but powerful guided meditation.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Worried? Stressed? Anxious? This week's meditation is all about letting them go. So kick back, close your eyes, and let the sound of Chel's voice in this guided meditation make all the effort it takes for you to let that stress, anxiety and worry drift away...For more relaxing resources visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Overcome resentment and anger towards someone with the practice you will be guided through in this meditation. Hesitating? That’s probably a signal to give it a go. Consider it your own personal experiment, then decide... 🙂For more relaxing resources visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Mindfulness can set us free from the knee-jerk reaction of our body and minds. Sit. Connect to your breath. Relax. And practice setting your inner self free with this  mindfulness meditation today.This is one of three guided meditations in a series on mindfulness practices. For more relaxing resources visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

You can do this indoors or outdoors. As long as you have a place where you can walk 5-6 steps in one direction this you can try out this mindfulness meditation walking practice and see what you discover inside yourself! 💕This is one of three guided meditations in a series on mindfulness practices.For more relaxing resources visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

You can totally do this relaxing mindful body-scanning meditation laying down if you choose. This is one of three guided meditations in a series on mindfulness practices.For more relaxing resources visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Eyes open, or closed. Here's a quick and simple breathing meditation technique you can use in even the most anxiety-filled moments. It's also a great one to teach kids. In addition to the audio instructions you can also add a physical movement by tracing a square in the air in front of you.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Let go of tension, fears, anger, and negativity. Let it run down the morning drain. 🚿 Then step into the awesome, amazing, human you are with joy, light, and love! ✨💕 Back from the archives by listener request.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Frustration, extra energy, fear, tension, and/or anxieties got you going? Let's turn them into fireworks and set yourself free!This meditation includes modifications for both a quiet, sitting meditation as well as a standing up and getting a little crazy (movement) meditation.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Come, sit, and relax in the forest with me. 😊 This meditation is a combination of a short guided meditation, followed by a three-minute section of silent practice you can do if you choose. For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Enjoy this special 20 minute "extended mini" to deeply relax, nap with, or fall asleep to. Mixed with ambient sounds of fans, distant ocean rhythms, and even the ever so slight sound of people talking in the far, far distance from time to time.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Relax into the feeling of a warm bubbling jacuzzi, or a bubbling cool spring, with all of the calm and none of the need to get wet. Bubble away stress, worries, and discomfort with this calming meditation for your body and mind.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

When we are anxious or stressed out we rarely, if ever, breathe deeply. Instead we tend to shallow-breathe up into our shoulders and chest... which "tells" our mind we are anxious, scared, or stressed.By changing your breathing you change the message your body is sending to your mind.  As a previous panic attack and generalized anxiety sufferer I know from personal experience this deep belly breathing meditation for anxiety works really, really well.For more relaxing resources visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Take a deep breath and let this guided meditation gently guide you from the state of fear into creating more fun and excitement instead.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Whether you are in the rough of it, or in "shut it down survival mode," this very gentle meditation can support you in feeling better. Breathe into your own inner spaciousness, and release feelings, thoughts, and sensations without judgement during this soft, soothing, guided meditation.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Our brains love to chatter, comment and categorize things - which is great for when we are humans-doing.... but not so useful for creating much-needed moments of inner peace. This "Un-naming" practice is something to be done with your eyes open - making it a great centering tool we can use pretty much any time we are sitting, or walking.For more relaxing resources visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This meditation is focused on releasing fear, but you can also use it for anxiety, overwhelm, or any other negative state that you're feeling. A simple but powerful two step process you can use anytime, anywhere. For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Human history is full of examples of “impossibilities” becoming reality. Enter into the place of dreaming a new being for you, those you care for, and our world - with this possibility and manifestation focused guided meditation.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Visualization meditations are powerful tools you can use to create your future with strength, clarity, and purpose. This meditation is focused on helping you have a deeper sense of ease and joy in the process of putting it all together - whatever you choose for you! 💕For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

This practice is especially powerful to use when we are experiencing anxiety, tension, irritation, sadness, grief, and even full-on anger. That said... it's a great idea to practice it several times on less "amped up" feelings first.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Relax and clear out the thoughts and emotions of your day with this evening "clearing"meditation. This meditation can also be used to "reset" your day any time you need. 😁For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com

Let overwhelm, frustration, sadness, and worry drain away as you breath in that fresh cut grass feeling... and/or drift way in a hammock under the green leaves and soft blue summer sky with this guided meditation.For more calming resources, free guides, and private sessions, visit ChelHamilton.comSend us Fan MailFor more relaxing resources, free guides, and private sessions, visit chelhamilton.com