Meditation with Stephanie

That's right, I am back and ready to rock! It's been a long hiatus, but a justified one. One year ago I moved across the world, which brought a lot of change (including needing to communicate and learn another language!), and honestly, it was just not the time to share from my heart space when I needed this time to fill my own cup. But I’m here again. And I’ll be sharing meditations with y...

Hi friend, If you're feeling anxious or unsettled, this practice is here to hold you. Today, we’ll move slowly and gently—offering the breath as an anchor and the body as a place to land. Anxiety can feel like waves - rising, falling, sometimes crashing in - but through mindful presence and soft awareness, we learn to ride those waves with more steadiness and compassion. This meditation offers...

Hi friend, Today, we’ll settle into the quiet strength of mountain energy—imagining the body as a majestic mountain: solid, grounded, steady. Mountains remind us of what it means to hold presence in the face of change. Rooted in the earth, they witness the shifting skies, the storms, the sunrises—without needing to react. In this meditation, we’ll explore what it feels like to embody that same cal...

Hi friend, In today’s meditation, we’ll gently bring our awareness to the base of the body - the pelvic floor. This space is often overlooked, yet it plays a vital role in how we breathe, how we move, and how we feel grounded in ourselves. With slow, intentional breathing, we’ll explore the subtle movement of the pelvic floor and learn to soften, support, and connect with this deep foundation. Pel...

Hi friend, Today’s practice is an invitation to breathe with more fullness—softly guiding your attention to the ribcage as it expands and contracts. With each inhale, we create space. With each exhale, we release. By gently focusing on this part of the body, we allow the breath to deepen naturally, helping the nervous system settle and the mind come home to the present moment. This meditation is p...

In this meditation, we’ll keep things simple and soothing—bringing gentle attention to the feeling of the breath at the nostrils. This practice invites you to notice the soft, natural rhythm of breathing, using the nostrils as an anchor for your awareness. It’s a beautiful place to begin if you’re new to meditation, or if you’re simply looking for a quiet moment to reconnect with yourself. There’s...

In this meditation, we explore Nadi Shodhana—alternate nostril breathing—a practice to harmonize your inner energy channels and bring a sense of calm and clarity. This gentle breathwork invites you to slow down, center yourself, and connect with the rhythm of your breath. Whether you're seeking balance amidst a busy day or a moment of stillness, this practice offers a pathway to inner peace. L...

One of the most potent ways to meditate is through the means of visualization. In particular in the subtle movements of the spine. Feeling our breath travel up and down the spine is a fantastic way to contact the breath, and when done mindfully and intentionally, we can even go as far as healing those nagging back pains that most of us will endure at some point or another. This is a beautiful medi...

I love meditating when it rains. The rain acts as an anchor for attention, but also it symbolises a sort of cleansing to my soul. I imagine the rain washing away all my worries, my stresses, anything that is tugging me on my heart... it's super powerful! It doesn't have to be raining for you to enjoy this meditation, you can instead use the rain coming out of my microphone to support your...

Hello friends, This meditation was inspired from a conversation I had with a close friend when she was telling me that her boundaries were overstepped and she felt she needed some help in building a stronger auric field so that she wouldn't feel so vulnerable in the real world. This meditation will help build that strong energetic bubble, so that you can walk around feeling more poised and ass...

Hi friend! This simple breathwork couples a simple arm movement with the breath. It was inspired by guru Mark Whitwell. "Try inhaling a strong, smooth ujjayi breath as you raise your arms and look up at your hands, keeping the shoulders relaxed. Exhale an even breath and bring the arms down again. After the first breath, try another. The first two breaths may be difficult, but the third comes...

Hi friend! I usually end my yoga classes with a smile meditation, as it allows for my students to really marinate in the essence of joy. It is a wonderful and accessible way to bring a little levity and good vibes into your day. Even if you aren't feeling so great today, smiling can help "trick" the nervous system into thinking that everything is all good. I hope you enjoy this medit...

All it takes is a few moments, even 5 minutes of your day to take a moment to yourself. The benefits of meditation are silent. We meditate to improve our life, not to improve our meditation practice. Thank you for practicing with me. Love, Stephanie Binaural beats by Listening Well Music.

This week I introduce a breathing exercise made popular by Dr. Andrew Huberman. This is a breathwork practice I usually start my yoga practice, as this not only helps my students feel centered and settled at the start of practice, but also by allowing them to open and expand their lungs at the start of class. Taking two inhales and one long exhale reduces CO2 levels, slows your heart rate, and lea...

Anxiety lives in our chest, between our brows, and in our jawline. By focusing our attention on these areas in our body, we can allow the breath to sooth those places. Enjoy the meditation :) With love, Steph Binaural beats by Listening Well Music.

A meditation to help you settle with, and not resist the emotions you're experiencing today.  Whatever you're experiencing in the moment, will pass. You can count on that :) With love, Steph Binaural beats by Listening Well Music.

Ahh stillness, a rare commodity! This meditation for you if you are looking for a moment of retreat. A moment for yourself to recalibrate those messy moments you endure in life. With love, Steph Binaural beats by Listening Well Music

I often tell my yin yoga students that this class is an opportunity for you to PRACTICE relaxing. To have the permission to DO LESS. To breathe more. To feel more. To BE more. I hope that this meditation brings you into a state of relaxation, and settles you from any whirlwind of emotion or thought you may be experiencing. Check out my other podcast - Listening Well Podcast. With love, Steph

Public speaking can get people in a nervous wreck. It's understandable. This short humming meditation will sooth your nervous system, warm up your vocal chords, and prepare you for any speech no matter big or small. Enjoy! Listen to my other podcast Listening Well :)

Anxiety lives in our chest, between our brows, and in our jawline. By focusing our attention on these areas in our body, we can allow the breath to sooth those places. Enjoy the meditation :) Listen to my other podcast, Listening Well Podcast .

This meditation will encourage you to get outside, and place your bare feet on raw earth. The benefits of earthing are proven time and time again, and this, coupled with the embodied benefits of a walking meditation will bring you right back into your body. Enjoy being outside, enjoy the art of working, enjoy the moment. Check out my other podcast Listening Well Podcast !

Bad days come and go. But the best thing? Nothing lasts. This meditation will encourage you to pause, relax, and open back up into the moment. Knowing that the present moment is there to nurture you in times of duress. Enjoy! Visit my other podcast Listening Well at www.listeningwellpodcast.com

A meditation to help you settle with, and not resist the emotions you're experiencing today. Background binaurals courtesy of Listening Well. With love, Stephanie

May you find a moment of stillness amidst your chaotic schedule. Background binaurals courtesy of Listening Well. Enjoy this meditation <3 With love, Stephanie

To all my visualizers out there, this meditation is for you! You may have heard the "bright white light" teachers often allude to in class - and for good reason! Visualizing a white light and directing it to different parts of your body is nourishing, uplifting, and rather healing. In this meditation, we will grow this white light at the base of the skull, which is the location where the...