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

Send us Fan MailHello Friends, and welcome back. The physiological sigh is a simple and powerful tool to reduce anxiety quickly. This week, we will be practicing this Stanford-studied breath work technique to calm our minds and prepare for the week ahead. You’ll be able to feel the difference within a couple of breaths. Just sit back, get comfortable, and prepare to let your breath do the heavy lifting for the next 15 minutes.Music:"Rotational Flow" by Adi GoldsteinSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Our minds operate very similarly to a music box, we wind them up and let them go to work. But sometimes we just can’t stop the winding. The goal of this week’s meditation is to stop that cycle when the work day is done and let our minds start to settle in preparation for a restful night’s sleep. Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.We’ve all had those nights where we find ourselves wide awake at 2 or 3 am. Thoughts continue to circle us for what feels like hours, like moths to a lamp. This week we’ll practice turning that lamp off and letting the moths quietly drift away on their own, inviting us to drift back into a peaceful slumber. Music:"Breath Within" by Onyx MusicSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Some days hand us more than we feel like we can handle, and we usually don’t even see it coming. On days like these, it’s important that we take a step back and take things one step at a time, one window at a time, until our house is at peace. This meditation is perfect for wrapping up a long, hectic day that throws more at us that we think we can take.Music:"Gloomy Reeds" by Adi GoldsteinSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.The early morning is quiet. There’s a certain peace that comes with being awake while the rest of the world is asleep. This week’s meditation is centered around that quiet hour before anyone else is awake. The hour where silence truly shines.This meditation be done in bed, sitting up, or anywhere you can put your feet on the floor. All you need to do to is find a comfortable place and hit play.Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.This short practice opens with five rounds of box breathing to steady the mind. Our breath affects far more than we realize every second of every day. Control your breath, and control your body and emotions. Music:"Gloomy Reeds" by Adi GoldsteinSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan Mail*For the best listening experience, headphones are highly recommended*Hello Friends, and welcome back.Tonight we find ourselves in a small cabin tucked high in the mountains on a windy winter night. Snow is falling soft and quiet outside your window while you rest wrapped up in the most comfortable bed you’ve ever known. We’ll let the day fade away and tell every worry to wait until morning. All we need to do is embrace the cool night air and  deep warmth of your blankets. This meditation is perfect for winding down at bedtime, calming a busy mind, or drifting off into a deep, restful sleep. When you’re ready, find a comfortable position, close your eyes, and get cozy!Ambience:Winter, wind, fireplace crackleSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Sugar in warm tea doesn’t need to be stirred. It resists for a second, but the warmth of the tea gently takes over and the sugar gives way gradually. This week’s meditation follows that image.  We don’t need to force tension away, it should be loosened grain by grain until it dissolves and something calmer settles in its place.Music:"Whispers" by OkayaSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Some things we keep holding long after we should. Often an old worry, a tightness in the chest, or a breath we never fully let out. This guided meditation is an invitation to release that hold and free ourselves.Through a simple exhale-and-pause practice, we’ll move toward the small, quiet freedom that comes from letting go: the soft opening that is created when we stop holding our breath and release what doesn’t serve us.If you’re feeling stuck, weighed down, or ready to release something that has been weighing on your mind, this meditation will help. You don’t need to do anything but get comfortable and breathe.Find a comfortable place to sit or lie down, and let yourself be free, if only for a few moments.Happy Independence Day to those of us in the States, and wishing a weekend of peace and freedom to our wonderful listeners abroad. Thank you so much for listening and we’ll see you back here on July 13th! <3Music:"Rotational Flow" by Adi GoldsteinSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Every breath has a pause — at the top of the inhale, or at the bottom of the exhale. It’s small and easy to miss. But it’s there in every cycle. This pause is where stillness lives.This 16-minute meditation focuses on that stillness. We overlook it every minute of every day, but today is a reminder to acknowledge and appreciate the calm that resides between actions.For anyone who feels like their days are getting away from them, know that you don’t have to slow down time or find more hours in your day. You just need to find those quiet moments of peace that already exist.Now sit back, relax, and hit play when you’re ready to find the space between. Music:"Aurora" by Adi GoldsteinSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back. We’re at the halfway point of the year, and if it feels like it’s gotten away from you, you’re not the only one. This guided meditation offers another perspective of where you are on your journey.We’ll stop on the road at the midpoint and take an honest look around at what the first half held, the hard parts and the good ones, and the things that haven’t resolved yet. We won’t be setting goals or finding things to fix. We’ll just observe.You’ve made it through six months to get here. Take a moment to appreciate it.Now find a comfortable place to sit or lie down, and stay as long as you need.Music:"Ocean Drifter" by Kyle PrestonSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.This week’s guided meditation is all about relaxation and stress relief, set on a quiet summer evening. We’ll walk through calm breathing and body awareness, then into a slow, sensory journey outdoors. Just sit back, relax, and enjoy golden evening light, neighborhood sounds, and fireflies rising in the grass. This meditation is perfect for sleep, anxiety relief, or simply unwinding after a long day. Remember that you never need a reason to rest. Ambience:Lawn Mower, Birds, Children Playing, Crickets, DogsSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailMost of us think that quiet equals emptiness, that there is a lack of something. This couldn’t be further from the truth. Quiet allows us to embrace what’s already here, once we stop moving long enough to notice it.In this guided meditation, we’ll lean into that stillness. Into honest, unhurried rest. This one is for the days when peace and presence are the things you need most.R&R with Ri is a guided meditation podcast for rest and restoration. New episodes every Sunday night/Monday morning.Music:"Water Reflections" by Onyx MusicSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Most of us move through each moment of the day without really being in them. In this week’s meditation we’re going to change that  — through one small, unhurried motion. You just need your hands, something warm (optional) and your full attention.This is a practice you can take with you wherever you go. The beauty of presence is that you can practice it anytime, anywhere.Music:"Gloomy Reeds" by Adi GoldsteinSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Sometimes you can’t quite name the tension you’re carrying. It lives in your jaw, your shoulders, or the shallow breath that feels unfinished. This 17-minute guided meditation is built around the long exhale — a simple, evidence-based breath practice that signals your nervous system to shift from stress into rest.If you’ve been feeling especially tense lately, this one is for you.Music:"Textures (Instrumental Version) by OkayaSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Somewhere underneath the noise of your week, something has been quietly growing in you: The patience you didn’t have a year ago, the honesty that forces itself through your lips, or the version of yourself that’s been forming without you even knowing.For the next 20 minutes, we’ll walk through a gentle practice of noticing what’s alive within us without forcing or feeling the need to fix anything. We often so focused on what’s missing that we fail to notice what’s already there within us.Music:"Rotational Flow" by Adi GoldsteinSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Most of us spend our days somewhere other than where we actually are. This week’s guided meditation seeks to change that. We’ll learn to appreciate the ordinary, beautiful moment we’re in right now.This is a meditation for anxiety and presence. It won’t doesn’t ask you to go anywhere or become anything. Just to notice what’s already here. The way the light falls. The silence between sounds. The feeling of your own breath.If you feel like you’ve been running on autopilot or can’t seem to quiet your mind, this one is for you. Music:"My Secret Place" by Yair CohenWant Ri to record a special meditation made just for you? Check out wellnesswithri.com to see our personalized meditation offerings! They’re also a great gift for loved ones who need some encouraging words or a few moments of peace.Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan Mail Hello Friends, and welcome back.There is a place inside you that anxiety can’t reach. This guided meditation will help you find it.In this episode, you’re invited to build your own inner sanctuary. This space is completely yours. You can return to it anytime the world starts to feel too heavy.This guided meditation walks you through a full sensory visualization so that over time, simply closing your eyes is enough to find your way back. One of the most powerful tools for anxiety relief is already inside you, you just need to find it.Be sure to drop by every Monday for a new guided meditation. If you enjoyed this week’s episode, please leave us a like and be sure to follow us on your favorite podcast platform! Want Ri to record a special meditation made just for you? Check out wellnesswithri.com to see our personalized meditation offerings!Music:"The Pull of the Deep" by Kyle PrestonSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.For this week’s guided meditation we find ourselves lying on flat stones by the river, warmed by a full afternoon of sun.Let the warmth rise on its own. Through the backs of your legs, into your hips and low back, up through your shoulders and the base of your skull. Allow your body to let go and the mind will follow.This meditation is for the anxious days. Those days you can’t quite seem relax no matter how much you want to.Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 you can come back to on those rough afternoons when you need a few minutes to reconnect with yourself. A quick, returnable meditation for stress and anxiety. Just press play whenever you need to hit the reset button on your life.Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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. The light this time of year doesn’t pick one thing to focus on, it just opens, diffuses, and lands everywhere at once. This guided meditation invites you to do the same.In less than 20 minutes, you’ll find spaciousness where there was tension, softness where there was effort, and a little more ease to carry with you.Just press play and let your eyes rest. Everything else will follow.Music:"Rotational Flow" by Adi GoldsteinSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 finding out that you're still whole underneath the hurt.  It doesn't matter if your pain is brand new or something you've been dragging around for years. Starting the healing process is what matters, and there is no better time than this very moment.Music:"How Could the World Contain You" by The Soundkeeper"Morning Mist" by We Dream of Eden"Empyrean" by Dear GravitySupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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. Right now, you don't have to perform or produce, you just have to breathe. If you've been grinding through your days and wondering why you're still so tired, this is the meditation you didn't know you needed. Breaks don't need to be earned. Rest is an essential part of productivity and progress.Music:"Continuum III" by E J R MSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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, you can quiet a busy mind, ground yourself in the here and now, and cultivate a deeper sense of inner peace.If this episode resonated with you, please subscribe, leave a review, and share it with someone who could use a moment of calm. We’d love to hear from you! 💜Music:"Eidolon" by Dear GravitySupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailWant a personalized meditation for yourself or a loved one? Visit:https://www.wellnesswithri.com/store/personalized-meditationsHello 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 for calming anxiety, lowering your heart rate, and preparing your body and mind for deep, restful sleep. It’s perfect for winding down after a long day, managing stress at work, or when you just need a few quiet minutes for yourself.🎧 Best experienced with headphones in a quiet, comfortable space.New episodes every Monday. Subscribe so you never miss a session!We also wish to extend a very special thank you to Heather for the heartfelt feedback. If you're interested in learning more about the CYC and its mission, visit: cycenter.orgMusic:"Snowfall" by Adi GoldsteinSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 being that present with yourself can be quietly profound.This practice is particularly well-suited for beginners. You don’t need a meditation background or any prior experience. All you need is a little open space and a willingness to slow down.Authentic Movement has long been used as a mindfulness and body awareness practice to ease stress, process anxiety, and reconnect with a sense of inner calm. If this episode resonated with you, please subscribe, share, and leave a review. It means more than you know!Music:"Peace" by Vence RaySupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailCheck out all of Ri's wellness offerings over at https://www.wellnesswithri.com/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 weighing on you, or you just want some relief from being so hard on yourself, this meditation is for you. You don’t need to be experienced with meditation, you just need to be willing to sit with yourself for a few moments.Sit back, relax, and let’s spend some time honoring the body that’s been with you all along.Music:"Some Were at Sea" by RebirthSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 by releasing the weight of seriousness (because honestly, we all carry too much of it). Through gentle breathwork, playful movement, and visualization, we'll rediscover what it feels like to just... play. No pressure. No perfection. Just you, finding your way back to happiness.Whether you're dealing with stress, anxiety, or just feeling stuck in the heaviness of adulting during the Valentine's Day season, this meditation offers a softer approach. It's for anyone who needs a reminder that it is joy and playfulness that define this time - not chocolates, roses or obligations.Music:"Sunmonth" by FlintSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 significant change, it feels never-ending. But there is always an end—the in-between is temporary.  This meditation will remind you of what you already know deep down: you’ve got what it takes and this time will pass.Music: "Peace" by Vence RaySupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 yourself that can remain calm and centered even when things feel chaotic.The lighthouse stands firm through storms not because it fights them, but because it’s rooted in something solid. You don’t need any meditation experience for this practice. Just find a comfortable position, press play, and let the meditation guide you. This week, we extend a special thank you to TG for his kind listener feedback submission! We wish you many victories on the race track ;)  Music:"Textures" by Okaya Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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, or simply need a moment of comfort during the cold months, this practice offers a practical tool for building emotional resilience.Music:"Meditation" by Vence RaySupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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∙Lunch breaks or morning resets when you need perspective∙Anyone feeling behind or “not doing enough”The only comparison worth making is comparing the you of today to the you of yesterday. Don’t let anyone else run your race.Thank you so much for joining me. Have a wonderful week filled with peace and I look forward to a long and fruitful new year with you! <3Music:"Dear Gravity" by Good MorrowSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 combines gentle breathwork with somatic awareness to help you feel more centered and present in your body.This meditation is perfect for:∙Reducing anxiety and racing thoughts∙Grounding yourself during stress or overwhelm∙Reconnecting with your body after dissociation∙Calming your nervous system naturally∙Managing panic or heightened emotional states∙Building body awareness and mindfulnessMusic:"Water Reflections" by Onyx MusicSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 judgment. From R&R with Ri, we wish you a happy and peaceful end to 2025 and a hopeful, blessed beginning to 2026. Thank you so much for being here with us, and we look forward to seeing you next year! <3Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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∙Reconnecting with joy and gratitude (as well as your inner child) ∙Managing feelings of loneliness or seasonal depression∙Creating peaceful moments during hectic holiday gatheringsFrom the team here at R&R with Ri, we sincerely wish you a very Merry Christmas and a happy holiday season. Eat lots of cookies, drink a gallon of hot chocolate, and enjoy this time to the fullest. We’ll see you next Monday for a new meditation bidding farewell to this year and welcoming the next.<3Music:"The First Noel" by Ian Post"Away In a Manger" by Ian Post"It Came Upon a Midnight Clear" by Ian Post"Christmas Songs and Carols" by Victor Mixed Chorus"Oh Come All Ye Faithful" by Jonas Kolberg"Jingle Bells" by Jonas Kolberg"Oh Christmas Tree" by Jonas Kolberg"Silent Night" by Jonas KolbergSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 relief during the holiday season•Resetting your mind before or after work•Calming anxiety and racing thoughts•Practicing mindfulness through creative visualizationNo preparation (or gingerbread) necessary- just find a comfortable position, press play, and let your imagination do the rest. Music:"First Snow" by Beneath The Mountain"Moon (Instrumental Version)" by Space Doves"Winter Wonderland" by Hans Johnson"Closure" by Beneath The Mountain"First Snow" by Hans Johnson"Candy Stars (Instrumental Version)" by Candy Stars"O Come O Come Emmanuel" by Jon Gegelman"The First Noel" by Milo MwanzaSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello 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 consumerismUsing progressive relaxation, breath awareness, and heart-centered visualization, you’ll release seasonal pressure and rediscover the simple joy of connection. This extended practice gives you space to truly let go of gift anxiety, family stress, and holiday overwhelm while reconnecting with the meaning of the season.Whether you’re dealing with seasonal depression, social exhaustion, or just need deep restoration during the busiest time of year, this meditation brings you back to center—No matter which holiday you celebrate.Take 40 minutes to remember: your presence is the greatest present.Music:"Snowfall" by Adi Goldstein"Beholder" by Marshall Usinger"Water Reflections" by Onyx Music"Ember" by Michael FKSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Presence is powerful. It allows us to experience the fullness of life as it happens. It can reduce stress and anxiety and curb overthinking. It connects us to the world around us.This week we will focus on cultivating a mentality of “right here, right now.” Use this meditation when you catch yourself overthinking, as a morning practice to set a mindful tone for your day, or anytime you need to reset from mental spinning to present moment clarity.Music: "Snowfall" by Adi GoldsteinSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.This week we will meditate to cultivate deep gratitude and thankfulness through visualization. This meditation uses guided reflection and imagery to help you connect with appreciation for the people, experiences, and blessings in your life.Benefits of This Gratitude Practice:Cultivate deeper thankfulness and appreciationReduce stress through positive reflectionShift perspective from lack to abundanceEnhanced emotional wellbeing and contentmentCreate meaningful connection with what matters mostDevelop a sustainable gratitude practiceThis practice is perfect for anyone looking to build a gratitude practice, those preparing for Thanksgiving gatherings with a centered heart, people wanting to reduce holiday stress, or anyone looking to shift from anxiety to appreciation through guided meditation. Have a very Happy Thanksgiving, be well, and eat lots of turkey and cranberries!Music:"Altitude" by Beneath The MountainSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.This week we’ll be focusing on releasing  the stress of the day to drift into a peaceful sleep. Using focused breathing techniques and calming ambient music, we’ll let go of daily tension and transition into deep, restorative rest.Use this sleep meditation as the final step in your nighttime routine. Let the combination of your breath and the music guide you from the mayhem of your day into the tranquility of restful sleep.Thank you so much for joining us. Have a wonderful week filled with peace and we’ll see you next Monday for a new meditation. <3P.S. Thank you so much, Quila for your kind words! Being a mom (to twins no less!) isn’t an easy job and we’re honored to help bring a little bit of calm to the chaos! Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Start your day centered and energized with this 10-minute morning grounding meditation set to ambient music.  We will prepare for the day ahead by anchoring ourselves in calm, focused energy before life’s demands begin.Whether you’re new to meditation or have an established practice, this morning grounding visualization offers a practical, accessible way to begin your day from a place of balance. Listen before your morning coffee, during your commute, or as part of your morning self-care routine.Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation! <3Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.Be gentle with yourself. This guided self-compassion meditation offers a safe space to find kindness, acceptance, and healing during life’s challenging moments.When times are hard, we often become our own harshest critics. This 15-minute practice will help you soften that inner voice and embrace yourself with the same compassion you’d offer a dear friend. Through gentle guidance and soothing techniques, you’ll learn to acknowledge your struggles without judgment and nurture yourself with the care you truly deserve.This meditation was inspired by the work of Dr. Kristin Neff. If you want to dive deeper into self-compassion, check out Dr. Rangan Chatterjee’s recent interview with her. Music:"Meditation" by Vence RayP.S. Thank you so much, Ed! We truly appreciate you sharing your story with us this week. Much love and be well!Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan Mail*Headphones highly recommended for the best listening experience*Hello Friends, and welcome back.This week you’ll find yourself wandering through a mystical autumn forest on Halloween night, where shadows dance and moonlight filters through the trees.Along the way, you’ll discover a warm, glowing lantern waiting to bring you comfort, safety, and inner calm.But how did it get here? Where will it take you? Sit back, get comfortable, and let’s find out.If you’ve been listening over the last few years, you know we love our Halloween episodes. We hope you enjoy listening to this meditation as much as we did creating it.Have a safe and Happy Halloween! P.S. Thank you so much Katie for your listener feedback submission! Your kind words mean so much! Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.For this week’s visualization, we will wrap ourselves in the cozy embrace of autumn. Let the warmth of fall ambience ground you in the present moment and melt away the stress of your day.Whether you’re seeking relief from anxiety, looking for a quick seasonal relaxation break, or simply want to embrace the beauty of fall, this meditation will leave you feeling centered and calm.Perfect for anyone feeling overwhelmed heading into the holiday season. No meditation experience needed—just find a comfortable spot, press play, and let autumn’s warmth restore you.Thank you so much for joining me. Have a week filled with peace and I’ll see you next Monday! <3Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan Mail*Meditation begins at 7:50**Includes special announcement introducing our new "Listener Feedback" segment! Our first installment features a very special friend of the show (send us your feedback if you’d like to be featured in a future episode!)*Hello Friends, and welcome back.Find calm in the simple act of carving a pumpkin. This guided grounding meditation uses the sensory experience of pumpkin carving as a mindfulness practice to help release stress and anxiety. Whether you're following along with a real pumpkin or simply visualizing the process, you'll be guided through each step with intention and presence.Perfect for anyone feeling overwhelmed by the fall season or looking for a creative way to practice mindfulness. No meditation experience needed—just bring your curiosity and let the process ground you in the present moment.Grab a pumpkin (or just find a comfortable spot to listen) and discover how this autumn ritual can become a powerful stress-relief practice.Music:"Carousel" by Yehezkel Raz"Laniakea" by Yehezkel Raz"Continuance" by Yehezkel Raz"After You Came" by Yehezkel RazSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back. This week we’ll be doing a calming autumn visualization meditation designed to help you embrace change and step into a new season of your life with grace and intention (to the sounds of fall ambience).As the leaves transform and fall gently reminds us that change is natural and beautiful, this guided meditation will help you release what no longer serves you and welcome fresh beginnings. This meditation is perfect for anyone navigating life transitions, seeking clarity during times of change, or simply wanting to align with the reflective energy of fall.Support the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back. Music:"Cold" by BorrtexSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com

Send us Fan MailHello Friends, and welcome back.This week we celebrate abundance in life through the powerful metaphor of a fall harvest. In this visualization, you’ll honor your achievements—both big and small—by imagining them as beautiful autumn vegetables that you lovingly place into a harvest basket. Take a moment to acknowledge how far you’ve come this year, and take joy in your accomplishments no matter the size. Thank you so much for joining me. Have a week filled with peace and I’ll see you next Monday for a new meditation. <3Music:"This Place" by Ben WinwoodSupport the showBuy Us a Coffee: https://www.buymeacoffee.com/rrwithri1Instagram: https://www.instagram.com/rrwithri/Facebook: https://www.facebook.com/profile.php?id=100090364985729X (Twitter): https://twitter.com/RRwithRiPodcast Home: https://rrwithri.buzzsprout.com