Claim OwnershipR&R with Ri: Guided Meditations for Anxiety, Stress and Sleep
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© 2026 R&R with Ri: Guided Meditations for Anxiety, Stress and Sleep
Description
A weekly guided meditation podcast offering you a safe place to relax, unwind, ease tension, reduce stress and anxiety, practice mindfulness, increase focus and take time to just simply breathe.
My name is Ri, and I invite you to join my guided meditations as you take time to care for yourself by practicing stillness and making space for inner peace and self reflection. My hope is that you will be able to relax and feel restored as you learn to love yourself and others deeply. We hope you will enjoy them enough to subscribe, like, share, follow and comment as we would love to hear from you. <3
New episodes post every Monday. Follow us on whatever social media platforms you prefer for regular announcements, reflections, insights, positive quotes, blogs, and newsletters to encourage you on your meditation and wellness journey. We're so excited to get to know you and look forward to spreading love and positivity with each of you.
If you want to support the show you can buy us a coffee here:
https://www.buymeacoffee.com/rrwithri1
Check out more our homepage at:
https://www.wellnesswithri.com/guided-meditation-podcast
152 Episodes
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Send a text Hello 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, ...
Send a text Want a personalized meditation for yourself or a loved one? Visit: https://www.wellnesswithri.com/store/personalized-meditations Hello 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 ...
Send a text Hello 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 b...
Send a text Check 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 sho...
Send a text Hello 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 ...
Send a text Hello 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 signific...
Send a text Hello 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 yo...
Send a text Hello 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 ...
Send a text Hello 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 ...
Send a text Hello 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...
Send a text Hello 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 judgm...
Send a text Hello 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 ∙Reconnec...
Send a text Hello 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 d...
Send a text Hello 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 consumerism Using progressive relaxation, breath...
Send a text Hello 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 mome...
Send a text Hello 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 contentmentCre...
Send a text Hello 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 ...
Send a text Hello 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...
Send a text Hello 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 strug...
Send a text *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 o...
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