PODCAST · health
Mellow Moods
by Jessica - Mellow Moods
Jessica is a Counselling Psychologist and qualified Yoga Therapist. She has primarily been working with children, adolescents and their families for 10 years. This podcast has been designed share some of Jessica's favourite exercises for managing distressing feelings, promoting relaxation within the body and mind, and improving interoceptive awareness. The relaxations and meditations are designed to share with your family and are suited for an array of age groups. Have a topic request? email Jess at: [email protected] or come and follow me on Instagram at mellow_moods_podcast.
Episodes
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Mellow Moods- Ripples of Colour
Have you ever really watched the rain? In this gentle guided visualisation, you are invited to sit beneath a quiet deck overlooking a peaceful lake as rain begins to fall. One by one, coloured raindrops meet the water, creating ripples of crimson, amber, gold, emerald, sapphire, violet and rose....
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S2 E4: Grief
Grief has a way of being there in different forms during our day to day life.We can keep moving, keep smiling, keep doing what needs to be done, while it sits just under the surface. In this gentle meditation, we move through grief using the image of a forest after rain, it is changed by a storm,...
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S2 E3: Safety in the Waves
This episode was created for those moments when fear, worry, or anxiety seem to arise without a clear reason. Side note: I got down to my favourite beach in Perth and recorded the waves for you, I hope you like listening to them as much as I do. Using the metaphor of the ocean, this meditation...
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Calm Senses Series: Bonus Episode featuring...
Bonus episode A gentle Balloon Breathing practice to help children slow down, feel calm, and reconnect with their bodies. This one is especially heartfelt, with my daughter joining me in the narration. She is passionate about relaxation too and it was such a special episode to create together....
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Calm Senses Series Ep. 10 - Starfish Breathing
In this episode, children are guided through a gentle breathing exercise using their hands. By tracing each finger like a starfish and pairing movement with breath, children practise slow, steady breathing in a simple and visual way. This creates a rhythm the body can follow, helping to support...
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Calm Senses Series Ep. 9 - Focus
In this episode, children are invited to focus on something familiar, enjoyable, or deeply interesting to help their body feel calm and safe. By gently bringing attention to something they love, whether real or imagined, children can experience a sense of safety, interest, and regulation.…
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Calm Sense Series Ep.8 - Visual Tracking
In this episode, children are guided to use gentle eye movements to follow slow, predictable patterns. By tracking movement side to side, up and down, and in soft shapes, children can begin to feel more organised, focused, and settled in their bodies. Children are invited to use their finger, an...
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Calm Senses Series Ep. 7 - Tap and Press
Finding Calm Through Repetition In this episode, children are invited to explore simple tapping and pressing patterns to help their bodies feel steadier and more organised. Using gentle taps and presses, children practise repeating predictable patterns. Rhythm and repetition can help the brain…
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Calm Sense Series Ep. 6 - Safe Movement Reset
Gentle Movements to Release Energy In this episode, children are invited to explore gentle movements that can help the body release extra energy and feel more steady again. Some children regulate best through movement, especially when their bodies feel wiggly, restless, tight, or full of energy....
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Calm Senses Series Ep. 5 - Dragons Breath
In this episode, children explore Dragon Breath, a playful breathing exercise designed to help release big feelings and extra energy from the body. Children practise slow breaths out through the mouth; imagining a dragon gently blowing warm air. Longer exhales can help the nervous system begin to...
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Calm Senses Series Ep. 4 - Notice Sensations
Learning to listen to the body In this episode, children practise noticing sensations in their bodies — such as warmth, movement, breathing, or relaxation. This skill helps build interoceptive awareness, which is the ability to notice internal body signals. By gently exploring sensations in their...
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Calm Senses Series Ep. 3 - Choose Your Breath
Exploring different ways to breathe In this episode, children discover that there are many ways to breathe, and they get to choose what works best for their body. Rather than teaching one “correct” breathing technique, children explore several gentle options such as slow nose breathing, breathing...
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Calm Senses Series Ep. 2 - Grounding with Your Feet
Helping the body feel steady through the feet In this episode, children practise grounding by noticing and pressing their feet into the floor. Connecting the feet with the ground can help children feel stable, balanced, and present in their bodies, especially when energy feels busy or…
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Calm Senses Series Ep. 1 - Press & Relax
Helping the body feel steady through gentle pressing In this episode, children explore how gentle pressing with their muscles can help their bodies feel more organised and steady. By pressing their hands, feet, or body against something supportive, children experience proprioceptive input, which...
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Introducing the Calm Senses Series
About the Calm Senses Series This short introduction episode is designed for parents, caregivers, and educators. Many families and teachers have told me they simply need something quick they can press play on when children need help settling, regulating, or reconnecting with their bodies. To make...
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S3 E2: The Rising Sun
Rising Sun Meditation | ~20 minutes | adults Begin your day with steadiness and clarity through this grounding sunrise meditation set in the quiet stillness of the Australian bush. Designed for young adults and adults navigating busy mornings and fast-paced lives, this practice invites you to…
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S3 E1 Back to School Meditation
Back to School Meditation | Ages 6–12 | 12 min This short, gentle back-to-school meditation is designed to support children aged 6–12 as they settle into a new school term. Through calming breath, simple grounding, and reassuring guidance, children are supported to regulate nervous feelings,...
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S2 E12: Christmas Meditation
This special Christmas meditation invites you and your family to slow down, breathe deeply, and reconnect with the true spirit of the season. Together, we explore the warmth, kindness, gratitude, and togetherness that make Christmas meaningful. With gentle guidance, soft imagery, and a focus on...
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S2 E11: Falling Forward, Coping with Failure
This episode is suitable for teens and adults Failure is one of those experiences we all understand but rarely talk about honestly. It tightens the chest, stirs old insecurities, and invites that loud, persistent inner critic to have its say. Most of us don’t like failing (I certainly don’t), yet...
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S2 E10: Stars in the Sky, a Meditation on Belonging
For teens and adults | 15 minutes When loneliness feels vast, like standing beneath an endless night, this meditation helps you find light in connection. Guided through breath and reflection, you’ll explore the beauty of individuality and the quiet comfort of belonging to something greater. Each...
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S2 E9: A Meditation to Feel Safe After a Nightmare
🌙 Safe and Sound: A Bedtime Meditation After a Bad Dream 10 minutes | For children aged 4–10 When children wake from a nightmare, their hearts can race and their bodies can feel tense, even though the danger has passed. This gentle 10-minute meditation helps little ones calm their bodies, settle...
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S2 E8: Catastrophic Thinking
30-minute guided meditation | Suitable for teens and adults When your mind jumps to the worst-case scenario, your body can follow...racing heart, tight chest, restless energy. This extended meditation helps calm the stress response, activate the vagus nerve, and bring your body and mind back to...
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S2 E7: Interoception: The Flower Garden Within
A Guided Meditation for Growth, Rest & Self-Compassion In this gentle meditation, you’ll journey into a garden that lives within, a place where your inner world is reflected in petals, roots, and soft light. Through calming imagery and breath, this practice explores how we grow through both...
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S2 E6: Your Bedtime Garden - Sleep & Rest
A calming 5-minute meditation to help children and teens unwind at the end of the day. Drift into a peaceful inner garden where rest, care, and healing begin. Perfect for bedtime: soft music, gentle imagery, and a message of hope. ✨ Let your little flower bloom again tomorrow.
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S2 E5: Buzz Like a Bee – Calming Breath for Kids & Adults 🐝
In this gentle episode, we explore Bee Breath (Bhramari Pranayama) 🐝 — a fun and calming breathing technique that helps children (and adults!) feel peaceful, focused, and safe. With simple instructions and soothing imagery, kids can hum like a happy bee 🐝 and discover their inner calm. Perfect...
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S2 E4: Co-regulation: Calm is contagious
In this episode of Mellow Moods, Jess dives into the art of co-regulation — the calming, connected way adults can help children manage big emotions. Discover practical strategies, heartfelt real-life examples, and the science behind why your calm matters. Whether you’re a parent, teacher, or...
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S2 E3: Hop into Calm: An Easter Bunny Meditation Adventure
In this special Easter episode, children are invited to join the Easter Bunny on a calming journey through fields of blooming flowers and soft sunshine. Guided by gentle narration, this meditation encourages deep breathing, imagination, and mindfulness. Perfect for bedtime or quiet moments during...
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S2 E2: Slow Down Meditation
In this episode, I guide you through a gentle meditation to slow down and find stillness amidst the busyness of life. Using breath, visualisation, and mantra, this practice helps you reset, release tension, and move at a more peaceful pace. Suitable for both children and adults, this meditation...
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S2 E1: Butterfly Body Scan
Hi all, this is a reupload from last season. It is a short body scan using a butterfly to dance around the body. This is a great introduction to meditation for children. Enjoy!
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Life Update and Short New Year Meditation
Hello 2025! This episode is for adult listeners and includes a short life update as well as a short New Year resolution discussion and meditation. Unfortunately there was some strange interference in the recording, but given the message of the episode and the mess of life, I have decided to roll...
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Episode 13: Unique Beach Meditation
This episode was inspired by our recent trip to Monkey Mia, a beautiful place up North in Western Australia. The water is crystal clear and the beach is full of shells. This meditation will ask you to explore a beach, but also find a shell unique to you, inspired by you. You will be guided…
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Episode 12: Managing Racing Thoughts
Welcome to 2024! This will be short episode about managing racing thoughts, which we all face from time to time, some more than others. You might notice than when you try to quiet down for the night, or have some quiet time/relaxation during the day, that your mind may be busy with thoughts,...
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Episode 11: Colouring Your Emotions
There has been a bit of a gap between episodes, being a one person passion project I have just not had the space to record and put an episode out there. This episode is one on my favourites, it builds on the skills you may have learnt in prior episodes. it is suited to all age groups. It is a...
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Episode 10: Happiness Meditation
This episode is suited to young children (and all ages if you love a bit of magic and imagination!). You will be guided through a meditation focusing on the experience of happiness. We will explore this feeling together with images, colour and creativity. This exercise will be great to do at the...
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Episode 9: Safe Place Meditation
This episode was a listener request and may be helpful for you if you experience fear, worry or anxiety during your day where there may be no reason for it. Fear and anxiety are actually pretty helpful feelings. When your stress response is activated it is your bodies way of communicating with…
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Episode 8: Guided Colour Visualisation
This episode is suitable for all ages. It is a guided visualisation exploring the wonderful world of colour! If you have a vivid imagination and love exploring colours, then this episode is for you. This episode may assist you to slow down racing thoughts, promote a sense of focus and foster a...
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Episode 7: Sleepy Time
This Episode was a listener request. It is a Mindful Object Meditation, suitable for the little ones in your life. I’ll guide them through a little bedtime routine, setting up your sleep space, some breathing, cuddling your favourite comforter and drifting off to sleep 💤 This was fun to create....
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Episode 6: Three Part Breath - Viloma Pranayama
This episode is suited to adults and adolescents with tips on how to share this exercise with young children in your life. This episode will introduce you to a breathing exercise called 3-Part-Breath, in yoga we call this exercise Viloma Pranayama. So what is it? Viloma is an interrupted…
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Episode 5: Butterfly Body Scan
This episode is suitable for all ages, but in particular children. This visualisation introduces children to the concept of a body scan exercise by using an imaginary butterfly to guide them around. It is short and sweet. Enjoy Mellow Mooders.
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Episode 4: Rain
This episode is a guided visualisation. If you enjoy looking at landscapes or imagining nature then this episode is for you. This visualisation is suited to adolescents, young adults and adults, due to the depth of the imagery used and the deeper reflective practice you will be guided through. I...
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Episode 3: Morning, Sunshine!
This episode is suitable for all ages and is a short visualisation meditation about the rising sun. This meditation may help you bring a sense of calm and focus to the start of your day. Enjoy!
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Episode 2: Meditation & Diaphragmatic Breathing
This episode is suitable for parents, guardians, adults and adolescents. This episode Jessica will explain what meditation is and why it is important. There is also a short breathing exercise at the end of the episode which will introduce you to the art of breathing. The breathing exercise is...
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Episode 1: Welcome to Mellow Moods
This is a short introduction to Mellow Moods. Jessica will explain what the series is about and what you may expect to hear in future episodes.
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ABOUT THIS SHOW
Jessica is a Counselling Psychologist and qualified Yoga Therapist. She has primarily been working with children, adolescents and their families for 10 years. This podcast has been designed share some of Jessica's favourite exercises for managing distressing feelings, promoting relaxation within the body and mind, and improving interoceptive awareness. The relaxations and meditations are designed to share with your family and are suited for an array of age groups. Have a topic request? email Jess at: [email protected] or come and follow me on Instagram at mellow_moods_podcast.
HOSTED BY
Jessica - Mellow Moods
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Frequently Asked Questions
How many episodes does Mellow Moods have?
Mellow Moods currently has 43 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Mellow Moods about?
Jessica is a Counselling Psychologist and qualified Yoga Therapist. She has primarily been working with children, adolescents and their families for 10 years. This podcast has been designed share some of Jessica's favourite exercises for managing distressing feelings, promoting relaxation within...
How often does Mellow Moods release new episodes?
Mellow Moods has 43 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Mellow Moods?
You can listen to Mellow Moods on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Mellow Moods?
Mellow Moods is created and hosted by Jessica - Mellow Moods.
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