PODCAST · education
Micro Meditations For Anxiety
by Jill Disser
These short three-minute guided mindfulness meditations provide quick relief from worry, stress, and anxiety. You can practice them anytime, anywhere. From anxious → to aware From overwhelmed → to clear and grounded From reactive → to intentional and peaceful Hosted and written by Jill Disser, a certified meditation facilitator. Jill isn't just helping people “feel better, ” she guides them to live better with insight, inner peace, and renewed self-trust during some of life’s most uncertain moments. A structured, supportive approach (not just "go meditate") using mindfulness, meditation, and coaching tools that are simple, calming, and empowering. Her practices are doable—even for people who’ve tried and “failed” with meditation before. One-on-one and group sessions are available at Meditation To Live Well. <p style='
Episodes
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Just This Moment For Illness
You are doing the best you can for right now . . for this very moment. Focus for a few moments only on your breath. BOne thing at a time. One breath at a time. One moment at a time. Just this moment. Just this much. Sign up for my newsletter at Meditation To Live Well. Hosted on Acast. See...
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Peace, Comfort & Joy
Expanding awareness of your body as you bring breath in. Visualize comfort wrapping around you like a soft, warm blanket . . peaceful, calm, and safe. Bringing in joy and allowing it to move through your body as a feeling, an emotion, perhaps a lightness, a warmth, a soft openness. My support...
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Anchoring Amid Financial Worry - Finding Calm in What You Can Control
When life feels unpredictable and money worries weigh on your mind, this short guided meditation helps you pause, breathe, and find calm within the uncertainty. Through gentle mindfulness and awareness, release what’s beyond your control and focus on what’s steady: your breath, your presence, and...
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Trusting The Unknown
This guided micro meditation gently helps you release control and open your heart to life’s natural flow. Through calming breath, peaceful imagery, and quiet reflection, you’ll soften resistance and find steadiness in uncertainty. Perfect for times of change, this journey invites you to trust…
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Your Beating Heart
A heart-centered meditation to restore peace and connection within as you imagine a small, glowing warm light reaching the center of your hear. Watching the light glow brighter with each inhalation. And with each exhalation, watching the light spread from the center of your heart in all…
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I am Enough Revisited
Break free from the cycle of thinking we aren't enough with a transformative daily practice I thoughtfully put into words to support your heart with the simple yet powerful truth: You are enough. My live-guided meditations are designed for groups to breathe together, let go together, and then…
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Unraveling Anxiety Revisited
Feeling anxious? You’re not alone. Explore ways to loosen anxiety’s grip, cultivate calm through mindfulness, and reclaim your peace—it doesn’t define who you are. My live-guided meditations are designed for groups to breathe together, let go together, and then find the way back to peace…
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As Snowflakes Fall
Picture yourself in a log cabin after being out on a cold snowy day. There's a large wood fire crackling in a fireplace. Hot apple cider beside you. Your body limp and relaxed. Outside a large picture window, you can see the snow falling. Quiet. Tension in your body just melts away. A tranquil...
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The Right Brain
This short meditation guides you to breathe gently through your nose while fully feeling the breath in your body, bringing awareness to each sensation as it arises. With open, accepting presence—allowing thoughts and feelings to simply be as you reconnect with your embodied self. My live-guided...
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Paradise Meditation
Escape to your own island paradise—3 minutes of sandy beaches, turquoise waters, and soothing calm to release worries and restore peace. My live-guided meditations are designed for groups to breathe together, let go together, and then find the way back to peace together, with the benefit of…
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Carrying Lightness
This short meditation uses imagery of golden light to soften tension, release heaviness, and bring a sense of calm ease. As you breathe with the light, you’ll be guided to gently set down worries and invite in lightness, clarity, and peace. My live-guided meditations are designed for groups to...
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The Wind And A Feather
In this meditation, you’ll step into a peaceful hillside where you will set an intention and then release a feather that you found into the wind as it whispers and drifts freely. You will watch the feather as it moves effortlessly with the flow of life. And then . . something wonderful happens.…
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A Rainy Day
Notice how the rain helps you find a deep sense of stillness. Allow this stillness to expand within you as the rain continues to fall. The world around you slows, and you become more aware of the peace that surrounds you. All that matters is the sound of the rain and the tranquility it brings.…
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Floating Down A River
With this visualization, there’s no effort required—just float and take in the peaceful surroundings. The movement of the water, the rustling trees, and the fresh air create a calming experience. Your mind slows down, your body relaxes, and for this time and beyond, you feel completely at peace.…
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Through The Eyes Of A Cat
Step into the soft, curious world of a housecat—where each breath is unhurried, each stretch deliberate, and every sunbeam a treasure. In this 3-minute guided meditation, you’ll curl up in comfort, awaken your senses, and discover the ease of living fully in the moment. Feel safe, calm, and...
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A Sensory Journey
Step into a surprising sanctuary—your local car wash. In this calming audio journey, you'll let go of control, surrender to soothing sounds, and experience the simple magic of rhythm and white noise to quiet your mind and restore your spirit. Perfect for a quick mental refresh anytime you need…
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Your Private Garden
Feels like you can take a deep exhale. Peaceful. Grounded. As you walk through your private garden, surrounded by everything you love, there’s a soft joy in simply being. It’s a place where time slows down, and your heart feels gently held, safe, calm, and completely at ease. My live-guided...
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Good Morning Micro Meditation (Part I of Day Series)
Today is another day to determine the best path forward. Begin it not from pressure but from presence; not from urgency but from quiet strength. My live-guided meditations are designed for groups to breathe together, let go together, and then find the way back to peace together, with the benefit…
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Good Evening Micro Meditation (Part II of Day Series)
Relax your body as you let scattered thoughts go. Reflect on what’s good and end your day with self-love and gratitude. My live-guided meditations are designed for groups to breathe together, let go together, and then find the way back to peace together, with the benefit of feeling more focused…
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Sitting By The Campfire
Visualize yourself beside a gently flowing river, nestled in a quiet forest. Tall trees sway softly around you, their leaves whispering in the breeze. In front of you, a cozy fire crackles within a stone-lined pit, surrounded by soft grass and wildflowers in bloom. The air is rich with the scent…
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A Walk On The Beach Micro Meditation Podcast
It’s a late summer afternoon, and the sun casts a spectacular golden glow on the beach. Sand in your toes. Feeling tranquil, quiet, and serene. Watching the sun go down, listening to the sound of the waves and the diminishing cries of the seagulls, smelling the wonderful aroma of the ocean air,...
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Walking Through The Forest
Nature Doesn’t Just Feel Good — It Heals. Walking a wooded path can bring a similar sense of calm and clarity. This visualization taps into the same brain pathways as being there. So whether you're outdoors or just closing your eyes for a moment of stillness, your body will thank you. My live...
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Watching The Clouds Float By
By mindful cloud-watching, we: ☁️ Relax your nervous system ☁️ Shift your attention from overthinking to simply observing ☁️ Remind you that change is natural—and often gentle My live guided meditations are designed for groups to breathe together, let go together, and then find the way back to...
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The Sky Above, The Stillness Within
When your thoughts are racing, or you feel like you’ve lost your center, your balance, pause. Breathe. Imagine yourself under the stars. Sometimes, the most powerful moments of healing come not from doing more, but from simply being still. I invite you to pause and look up. Let the sky hold what...
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Positive Energy
In this guided meditation, you’ll connect deeply with your body and your breath, inviting in light and letting go of what you no longer need. Through grounding visualization and the affirmation “I am enough,” you’ll cultivate a gentle, radiant sense of positive energy, from the top of your head…
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Anchoring In The Present Moment
In this gentle guided meditation, you'll cultivate a kind and open-hearted awareness of your breath and body. With a sense of curiosity and compassion, you'll learn to return to the present moment—again and again—using the breath as your anchor. Whether your mind is busy or your body feels tense,...
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Following The Flow
We often move through life on autopilot, barely aware of where our attention is. This meditation invites you to pause, notice your breath, and gently return to the present moment. By anchoring your awareness in the body—through the nostrils, chest, or belly—you’ll discover how even a few mindful...
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Where You Are Meant To Be
This meditation is a gentle reminder that you are exactly where you're meant to be. It guides you to move through life with confidence and trust—knowing that every experience has prepared you for this moment. By turning inward, you reconnect with your inner strength, worth, and wisdom. You’re...
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Just This Moment
In a world that constantly pulls us in a thousand directions, this week’s meditation brings us back to the simplicity of just this moment. Instead of getting swept up in future worries or past regrets, we gently practice the art of stepping back and focusing on just one thing at a time. Through...
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A Stream Runs Through It
Step into a serene grassy meadow where the sun is warm, the breeze is soft, and a gentle stream flows through the heart of the landscape. In this calming meditation, you’ll place your fears and anxieties on a single leaf and watch as it floats downstream—carrying your worries away with it. This...
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Worry Less, Breathe Easier
If you’ve been feeling caught in the loop of worry lately, you’re not alone. Worry often sneaks in when life feels uncertain—when we’re waiting, when we're navigating change, or simply trying to hold it all together. But here’s the good news: relief doesn’t always require a major life overhaul....
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The Weightless Feeling of Floating
A serene, dreamy essence of drifting in a bubble through time and space that invites you into relaxation and adventure. Breaking free from the cycle of anxious thoughts and stepping into a life of clarity and peace. For help with anxiety, join the free weekly live Meditation For Anxiety Meetup at...
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Shifting Your Outlook
Expanding Your Perspective: A Guided Meditation for Clarity and Openness. The key to easing anxiety. To learn more about using mindfulness to reduce your anxiety, book a free consultation at https://meditationtolivewell.com/free-consultation/. For help with anxiety, join the free weekly live...
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Snowflakes, Water Bubbles, and Relaxation
Snowflakes, Water Bubbles, and Relaxation – Imagine yourself floating in a warm, soothing hot tub on a crisp winter night. The sky is a deep, endless black, scattered with magnificent stars. Snowflakes drift gently around you, melting as they touch the steaming water. The soft bubbling surrounds...
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Relaxing On A Lake
Take a moment to prioritize your well-being with this week’s 3-minute micro meditation, Relaxing on a Lake. Let the stillness of the water guide you into a state of deep calm, creating space for tranquility to flow in. Close your eyes, breathe, and allow yourself to drift into serenity. 🌿✨…
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Calm Body Peaceful Mind Micro Podcast
In our fast-paced world, it's easy to get swept up in the chaos of daily life—our minds racing from one thought to the next, our bodies tense up with worry. But what if, just for a moment, you could step away from it all? What if you could find a place within yourself where peace and calm are...
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You Have Arrived
A moment to simply be. The day is behind you, and what’s done is done—let it stay in the past where it belongs. Gently bring your focus to your breath, allowing any lingering thoughts to drift away with ease. You have arrived. Experience micro-meditations for ongoing well-being. Explore mindful...
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Clear Blue Lake Micro Podcast
Floating on your back in a clear blue lake, looking up at the sky, and realizing that the sky has a magnetic quality that allows your thoughts to float right out and up into the sky. Watching those thoughts float all the way up into the sky - and disappear. And then, in your imagination, your…
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Birds Flying Micro
Imagine yourself in a cozy cabin in the woods on a winter evening. A fire crackles in the fireplace, creating a warm and inviting atmosphere. Beautiful birds come in to nestle by the warmth of the flames. Take a moment to scan your mind for any worries, concerns, or problems you may have. For…
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Practicing Mindfulness Micro Meditation Podcast
With practice, we begin to be in the present moment with more clarity and have the ability to make wiser decisions in the direction of where we set our intentions and goals. At the deepest level, mindfulness is about freedom - freedom from habitual patterns, freedom from reacting quickly, freedom...
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The Forest Podcast
Take a deep breath and smell the pine trees in the forest. Listen and hear the wind rustling through the pines. Feel the earth beneath your feet. In the stillness, find clarity and peace and connect with your inner wisdom. You're about to go on a journey for deep relaxation and contemplation.…
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Release and Let Go Podcast
Release & Let Go: Find Peace in the Present. Breathe, relax, and free yourself from what no longer serves you. Micro meditation for ongoing well-being. Discover for yourself how practicing mindful meditation and positive thinking techniques can cultivate a happier, healthier state of mind that...
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Curiosity Podcast
Simply exploring your direct experience with kind, compassionate interest. You don't need to figure anything out. You are just noticing what you are feeling, what your experience is in the present moment. Exploring your experience through three parts - thoughts, emotions, and body sensations.…
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Change and Growth Podcast
I’ve learned that change brings strength into my life and, unexpectedly, more self-gratification. When you embrace change and learn to accept it as a part of life, you are filled with more calmness, peace, and courage. Join me as you visualize being in a beautiful botanical garden. Micro…
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Let It RAIN
Whenever something comes up that causes you to tighten up or to turn away, see if you can let it RAIN - Recognize, Accept, Investigate by getting curious and Note your experience. Old self-judgment habit loops, that old way of being, don’t serve you anymore. You can recognize, accept it as a…
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Loving Kindness Micro Meditation
Focus on tapping into ways to help you go easy on yourself when you contract and pull that anxiety knot tighter and tighter by judging or beating yourself up. This practice may also help you let go a bit and move more in the direction of expansion rather than contraction. This practice can help…
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The Wave Micro Meditation
The ocean is often associated with inner calm, tranquility and peace. Visualizing it during meditation may help you experience a sense of inner calm and peace. Imagine being at the ocean at sunrise. The sights, the sounds, the smells. Micro meditation for ongoing well-being. Discover for yourself...
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Breathing
Your breathing can give you a clue that you're stressed even when you don't realize it. So start by noticing how you're breathing, then focus on slowing down and breathing more deeply. Micro meditation for ongoing well-being. Discover for yourself practicing mindful meditation and positive…
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Noting Meditation
The act of noting can help us navigate stress and anxiety better. By labeling and acknowledging these feelings, instead of suppressing or ignoring them, we can create a mindset to process them more even-handedly, reducing their impact over time. Micro meditation for ongoing well-being. Discover…
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Grounding Into Loving Kindness
Grounding is the practice of bringing your attention and energy into your body and down into the earth, to soothe anxiety and quiet racing thoughts. In this meditation, you will learn to cultivate a loving kindness and compassion for yourself as you mindfully breathe and focus your attention...
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ABOUT THIS SHOW
These short three-minute guided mindfulness meditations provide quick relief from worry, stress, and anxiety. You can practice them anytime, anywhere.
From anxious → to aware
From overwhelmed → to clear and grounded
From reactive → to intentional and peaceful
Hosted and written by Jill Disser, a certified meditation facilitator. Jill isn't just helping people “feel better, ” she guides them to live better with insight, inner peace, and renewed self-trust during some of life’s most uncertain moments. A structured, supportive approach (not just "go meditate") using mindfulness, meditation, and coaching tools that are simple, calming, and empowering. Her practices are doable—even for people who’ve tried and “failed” with meditation before. One-on-one and group sessions are available at Meditation To Live Well.
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HOSTED BY
Jill Disser
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Frequently Asked Questions
How many episodes does Micro Meditations For Anxiety have?
Micro Meditations For Anxiety currently has 72 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Micro Meditations For Anxiety about?
These short three-minute guided mindfulness meditations provide quick relief from worry, stress, and anxiety. You can practice them anytime, anywhere. From anxious → to aware From overwhelmed → to clear and grounded From reactive → to intentional and peaceful Hosted and written by Jill Disser, a...
How often does Micro Meditations For Anxiety release new episodes?
Micro Meditations For Anxiety has 72 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Micro Meditations For Anxiety?
You can listen to Micro Meditations For Anxiety 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 Micro Meditations For Anxiety?
Micro Meditations For Anxiety is created and hosted by Jill Disser.
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