The Mindful Military Spouse

A new season started Sept 23, so we're going to take some time today to set an intention for this new season in the year. For many of us it is also a new season in life. Whether you're settling into a new duty station or making some new friends after your friends PCSed, maybe you added or will soon be adding another child to your family. Maybe there's a deployment or a homecoming. There are constant changes in our military life, so let's take a few moments together to set an intention for this fall season. Want to dive right in? Meditation starts at 1:45. Looking to further develop and grow your self-care and wellness practices? Sign up for my Kickstart Your Wellness program. It's 21 days of daily emails that include meditation, mantra, breathwork, and a yoga pose. f you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

This is a guided meditation practice to help you find some gratitude and notice the good despite the challenges you may be facing. There is no limit to the challenges that we face as military spouses, my daily gratitude practice has continued to ground me and help me find the silver lining despite the challenges. Join me in today's practice where I walk you through a gratitude practice. If you wanna jump right in (skipping the intro) the meditation starts at 1:15. If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here This fall I am running a ⁠Kickstart Your Wellness Fall Challenge⁠. Starting Monday, September 23 you will receive a daily email with a 5-minute meditation and yoga pose breakdown, along with other tips for building a habit of setting aside ~10 minutes of your day to nourish your mind, body, and soul ⁠Sign-up here⁠

If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here This fall I am running a ⁠Kickstart Your Wellness Fall Challenge⁠. Starting Monday, September 23 you will receive a daily email with a 5-minute meditation and yoga pose breakdown, along with other tips for building a habit of setting aside ~10 minutes of your day to nourish your mind, body, and soul ⁠Sign-up here⁠

Hello! I am so excited to be back after taking the summer off to settle in as a family of 4! We're kicking off season 4 with something new! Each Monday I will be releasing a 5 minute guided meditation. This week's meditation is for ground, the meditation starts at about 3 minutes, so if you want to skip ahead to the meditation, jump up to 3 minutes. If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here This fall I am running a Kickstart Your Wellness Fall Challenge. Starting Monday September 23 you will receive a daily email with a 5-minute meditation and yoga pose breakdown, along with other tips for building a habit of setting aside ~10 mins of your day to nourish your mind, body, and soul Sign-up here

This week's meditation is all about taking some time to simply breathe. I guide you through some different ways to focus on your breath. And then there is an opportunity to simply sit and be and breath. This is a perfect way to reset at the start of nap time, start your day with calm, or unwind at the end of the day. Meditation begins about 1:45. If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

This is a guided meditation that takes you through awareness of your 5 senses. This meditation is very grounding and can be helpful when you're feeling overwhelmed, anxious, or overstimulated. The meditation begins around 2:30 if you want to skip ahead. If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

This meditation was inspired by my own practice after a particularly challenging morning with my toddler where I was feeling overwhelmed and overstimulated. This practice is written with the overwhelmed military mama in mind. Meditation begins around 2:45 if you want to skip ahead. If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

Today's meditation is inspired by a practice from my favorite book called Awake at 3 am. This book has been a game changer for me in finding little ways to check in with myself and reset throughout the day. This practice leads you through a scan of your body, mind, and heart, giving you the opportunity to simply check in with yourself and see how you're feeling. Learning to tune into my body in this way has helped me catch my warning light before we get to full-on raging mom or meltdown mode. My hope in sharing this practice is that you can come back to it again and again and eventually not need my voice guiding you through it, but simply be able to walk yourself through the practice. One other thing I love about this practice is we don't actually work to change how we're feeling, but rather take notice of it and sit with it, which I find I often feel better just giving myself the space and time to feel what I need to feel. If you want to dive right in and skip the intro stuff the practice starts at If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

Today's meditation is done in partnership with Legacy Magazine. Legacy Magazine is your guide to pursuing your passions and purpose within the narrow margins of military life. With brave, honest stories and beautiful photography and art, Legacy offers intentional community connection through print and digital offerings. Want more from Legacy? Join their email list Legacy Letters. It's one of my favorite emails to get each month. If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here Background music credit: Fluidscape by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100393 Artist: http://incompetech.com/

Meditation starts at ~2:45 if you want to dive right in. I'd encourage you to be all ready for bed before starting this meditation, it is meant to help you drift off to sleep! I lead my 1.5-year-old son through this practice each night as part of his bed time routine and have noticed he often unwinds a little easier when we do this, so this being the month of the military child I wanted to make sure I had a meditation that helped support our amazing military children. If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

Are you feeling the weight of winter dragging on? Or maybe feeling the heaviness of a deployment, or upcoming PCS. This meditation is for you. For the days when your body and soul feel tired, worn out, heavy, and run down.  The meditation starts at about 2:30 if you want to skip the intro.  If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

This is a guided meditation to help you cultivate unconditional and abundant love in your life. We use a breath practice, mantra, and guided imagery in this practice.  The meditation starts at about 1:00.  If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

Meditation starts at 1:40  Drift off to sleep with me - whether you're struggling with insomnia or to unwind after a full day this meditation is for you to help you drift off to sleep. Before you hit play make sure you are all ready for bed for the night, and be sure to turn on the sleep mode for whatever platform you listen on so it doesn't auto-play the next episode!  Happy sleeping!  If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

Meditation starts at approximately 3:50 Join me for a guided meditation to release the gunk. Whether it's something from 2022 that you still need to release or something that happened this week, this is a meditation to help you release and let go of what no longer serves or supports you.  If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

Meditation starts at 10:34 (mantra creation portion starts around 8 mins)  Join me for a short workshop on Self-Compassion, create a self-compassion mantra and finally allow me to guide you through a meditation using your new mantra.  You can buy Kristin Neff's book referenced in this episode here.  If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

Meditation starts at 2:45.  Join me for a guided meditation where we practice gratitude together. We start off with a breathing exercise to center ourselves and come into the present and then enter into the gratitude portion.  Challenge: if you have time after your meditation, take a few moments to write down at least 1 thing that you're grateful for. Try to do this every day for the month of December and see if you notice a difference in your life.  If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here

This week's meditation is inspired by the stress I've been feeling with all the fall kick-off things (and I don't even have kids in school or sports yet). Join me as I lead you through a body scan and breathwork practice to help you unwind, release and let go of the stress of the day.  Meditation starts at 2:03 if you want to dive right in.  If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here A restorative class to accompany this meditation can be found here. 

Hi Mamas! This week's episode is specifically for our military community. Join me for a guided meditation to help find rest and healing after the chaos of PCS season. This meditation is meant to help you find wholeness and healing after once again packing up your life and moving to wherever the military has sent you.  This is the meditation I referenced in the beginning  Meditation starts at 2:56 if you want to dive right in.  If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here If you'd like a physical yoga practice you can find me on youtube here

This is a guided meditation to help you set an intention for the day. You may want a journal to be able to write down your intention and anything that may have come up during the practice.  The practice starts at 2:56 if you want to jump right in.  If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here If you'd like a physical yoga practice you can find me on youtube here

This is a 10 minute guided meditation to help you relax, unwind, and wash away any stress and tension that you may be carrying with you!  If you like this practice share it with a friend! You can get new episodes in your inbox by clicking here You can find me on Instagram here