Guided Meditations with Samantha Case

Begin your day spending time with the greatest gift we each have: the breath. We start by taking in the sights and sounds around us before tuning into the body. We end with a beautiful poem by Mary Oliver called “Why I Wake Early.” Have a lovely day, and thank you for practicing! For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

This short-form essay uses the metaphor of "mind dust" to describe how overthinking and rumination cloud our clarity. Just as shaking a snow globe stirs up snowflakes, excessive thinking stirs mental dust, obscuring perception. For more writings like this, subscribe to "Drops" at https://samanthacase.substack.com.

This visualization meditation evokes feelings of grounding and reminds us that we can handle all of what life brings. By embodying the qualities of a mountain, we bring forth our own capacity for stability, resilience, and equilibrium. Even in the midst of life’s change and uncertainty, we can remain rooted and centered in ourselves. For more products, writings, and resources centered around mindf...

So often we get caught in the go-go-go of the day, forgetting to pause and allow ourselves to steep in the moment. Sometimes we even absorb this forward momentum in our body posture, causing us to rush even when we don’t need to. In this meditation we practice literally relaxing our posture backwards and opening a space for ourselves to be with whatever is unfolding in the moment, including the en...

In this meditation we relax into the present moment and create space for things to just be as they are. We begin with a scan through the body, then move our awareness to be with the breath. We invite a sense of softness and spaciousness in the body and mind, especially around any sensations of tension. For more products, writings, and resources centered around mindfulness, visit www.samanthacase.c...

When we feel rigid, it’s often because we are trying to control some aspect of ourselves or our lives. This rigidity can separate us from others and from our own inner wisdom. It can keep us cut off from the fluidity of life. Sometimes all we need is to sit and allow space for this rigidity to feel safe enough to soften. In this meditation we use our time to create this container of space.

Box breathing, or square breathing, is a simple breathing technique that can help slow your breathing and calm your nervous system. The practice is to inhale for a count of four, hold the breath for a count of four, exhale for a count of four, and then hold the breath again for a count of four. This practice might be supportive following a stressful situation or as a break in the middle of a busy...

A body scan meditation is a mindfulness practice that brings our awareness to sensations in the body. This can help us feel calm and grounded as we direct our attention little by little away from the monkey mind and into the physical body. Rather than visually imagining each body part in the mind, try to directly feel the sensations in the body by feeling it “from the inside out.” If you find it d...

RAIN is a mindfulness tool we can use to be with difficult emotions or challenging situations. The acronym stands for [R]ecognize, [A]llow, [I]nvestigate, and [N]urture. In this practice, we slow down how we are relating to our emotions, creating space to be with the emotion and hold it with compassion. This practice can be supportive in the moment of an emotional reaction, or if you want to skill...

In this meditation we will begin by tuning into the sounds around us before turning the attention internally. We will then move through a brief body scan, inviting softness in from head to toe. We’ll finish by resting the attention with the breath, allowing the mind to focus and quiet. For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

Yoga Nidra is a guided deep relaxation practice. It can help you to access the subconscious and a state of consciousness between being awake and sleeping. I will walk you through each part of the body in this practice. All you need to do is follow my voice and feel into each part of the body as I say it. This practice can be beneficial when you’re feeling particularly stressed or ungrounded, or wh...

This meditation is intended to help you relax and calm the mind before drifting into sleep. We sometimes struggle to sleep when the mind thinks it still needs to be “on”—processing things and seeking solutions. In this meditation we will move gently through the body to help us feel more grounded and invite the mind to turn off for the evening. For more products, writings, and resources centered ar...

This meditation is for anyone who’s brand new or fairly to new to meditation, or anyone who wants to cultivate that beginner’s mind. We will ease our way into our seated meditation before resting the awareness with the breath. Just a reminder: it is normal and okay for the mind to be busy and for you to have to come back to the breath over and over again. Even if your mind wanders for the majority...

In a lovingkindness meditation, we bring our focus to the repetition of phrases of wellbeing for ourselves and others. This can offer a balm for loneliness, which we sometimes feel when we’ve forgotten our innate connection to the other beings around us. This meditation helps us to tap into that connection and expand a sense of love and connectedness within. For more products, writings, and resour...

We begin by scanning through the body to help us relax and feel grounded. We then spend time resting our awareness on the breath before exploring our ability to create space for whatever change we’re experiencing. For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com

In this fast-paced world, it can be challenging not to get swept up in the urge to charge forward. But oftentimes, it’s when we feel that urge that would actually benefit most from taking a gentle step back. In pausing and slowing down we can gain more clarity around where we are and what it is we truly seek. In this meditation we will practice slowing the breath as we trust the process and relax...

This short meditation is created for anyone who is meditating for the first time or still considers themselves a beginner to meditation. When we first begin to exercise our mindfulness meditation, it’s very normal for the mind to feel busy with thoughts and for our attention to drift very frequently from the breath. Consider this your first time at the gym! It takes time and patience to strengthen...

It’s not uncommon for us to move through the day judging ourselves for the ways we feel we fall short. This practice brings those self-judgments into awareness so they can be released, and it invites us to return home to ourselves. This meditation can be especially supportive at the end of the day or before bed. For more products, writings, and resources centered around mindfulness, visit www.sama...

Even a five minute meditation can help us relax, focus our attention, and ground our energy. This meditation is ideal to tune into at the middle of the day or between activities. These small breaks to breathe throughout the day can add a sense of spaciousness in the midst of all the various responsibilities we have in a day. For more products, writings, and resources centered around mindfulness, v...

In this meditation we will begin with a body scan to help ground our awareness. From there, we will expand our awareness to include the breath and then sounds. Our focus will be on allowing space for whatever rises to be just as it is, no right or wrong. This practice of expanded, open hearted awareness can help us root into the moment in a spacious and accepting way. For more products, writings,...

Mindfulness meditation is the practice of bringing awareness to our experience without judging what we notice. It’s a common misconception that the mind “shouldn’t” wander while we’re meditating. This can be frustrating for many people, especially beginners, because it is the nature of the mind to have thoughts. Instead, the practice is to bring awareness to what’s going on inside us. In this medi...

In meditation we tend to focus our attention on the breath to stabilize our thoughts when the mind begins to wander. But there are many things we can use instead of the breath to give us a place to focus, like bodily sensations and sounds. In this body scan meditation we will use the body as an anchor, helping us to become more familiar with the body and its changing sensations. For more products,...

Metta or lovingkindness meditation is a style of meditation where the focus is on opening the heart and generating feelings of kindness toward others and ourselves. “Metta” means positive energy and kindness toward others. In this style of meditation, you will be invited into a more loving and connected state of mind through the repetition of phrases. Practice Metta to strengthen your connection w...

One of the most useful and grounding ways of attending to our body and mind is the practice of walking meditation. It can be practiced regularly, before or after sitting meditation or anytime on its own.  For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com .

Use this 5 minute guided meditation at any point in your day to help you relax, become present, and create some space. For everyone, including beginner and long-time meditators. For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com .