Mindful Moments

If you're feeling anxious, nervous, jittery, or like your mind just won't stop — this practice is for you. In this guided meditation for anxiety, you'll use intentional breathwork to gently activate your parasympathetic nervous system — your body's built-in calm response. Through slow, extended exhales and mindful breath awareness, this practice helps shift your nervous system out...

Start the new year with this gentle, grounding guided meditation for anxiety and stress relief. This 15-minute guided practice is designed to help you: ✨ Calm your nervous system ✨ Process emotions without judgment ✨ Cultivate self-compassion ✨ Release the pressure to rush into the new year ✨ Ground yourself in what truly mattersInstead of hustling into new goals and resolutions, this meditat...

Sink into calm with this therapist-guided body scan meditation designed to support anxiety relief and re-center your awareness. You’ll be guided to notice tension, connect to physical sensations, and soften into your breath. Perfect for moments of overwhelm or daily reset. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic ther...

Ever feel like your responsibilities are too much to carry? Or like your emotions are pulling you under? This guided meditation is inspired by Acceptance and Commitment Therapy (ACT) and focuses on the skill of urge surfing — learning to ride the waves of difficult emotions without being consumed by them. Together, we’ll use the breath, imagery, and mindful awareness to process overwhelm, calm the...

Step into a calm, grounded space with this Acceptance and Commitment Therapy (ACT)-inspired meditation designed to help you gently defuse from anxious thoughts. Learn to notice your thoughts as passing events — not truths — using mental imagery, mindful awareness, and compassionate guidance. Perfect for moments when overthinking feels overwhelming. Press play to begin shifting your relationship wi...

Feeling rushed, anxious, or stuck in overwhelm? This 10-minute breathing meditation is designed to help you slow down and reset. Whether you're in between tasks, hiding in the bathroom for a minute of peace, or just trying to stay grounded while juggling mom life or high-stress work days — this is for you. You’ll be gently guided through a calming breathwork practice that supports nervous syst...

If life has you feeling rushed, anxious, or disconnected from your body, this 5-minute guided breathing practice is for you. Designed to help you deepen your breath , relax your muscles , and calm your nervous system , this meditation is perfect for stressed-out moms, high achievers, or anyone who just needs a moment of stillness. Through deep abdominal breathing and mindful pauses, you’ll begin t...

Feeling stressed or overwhelmed? This gentle 15-minute mindfulness meditation is here to help you calm your nervous system, reduce anxiety, and reconnect with the present moment — no matter how busy life feels. Whether you're an anxious mom, a high-achiever with a racing mind, or simply navigating a hectic season, this guided practice will walk you through simple breathing and awareness techni...

Feeling overwhelmed, anxious, or stuck in your head? This therapist-led breathwork practice is designed to help you calm your nervous system, regulate your emotions, and reconnect with your body — no experience necessary. In just a few minutes, you’ll learn a simple vagus nerve-activating breathing technique , ideal for managing overthinking, perfectionism, and high stress. Whether you're wind...

Struggling with falling asleep due to stress, anxiety, or racing thoughts? This progressive muscle relaxation for deep sleep is designed to help you unwind and fall into a deep, restful sleep. By gently releasing tension from head to toe, this sleep meditation calms the nervous system and prepares your body and mind for quality rest. Perfect for those dealing with insomnia, chronic anxiety, or nig...

Emotions can be intense, unpredictable, and hard to hold — especially when anxiety or overwhelm is involved. This guided meditation for emotional regulation helps you turn toward strong emotions with compassion, awareness, and mindful breath. This practice invites you to observe the sensations of emotion in your body, understand what those feelings may be trying to tell you, and gently choose a va...

This 10 minute meditation for unpleasant emotions guides you through accepting and processing emotions that are hard to hold. This emotional reset allows you to sit with difficult emotions while learning take back control of your actions. Unpleasant emotions are often labeled as "negative emotions" and are written off to be ignored or suppressed. We know avoidance and suppression are not...

Calm your body and renew your mind with this 10 minute mindfulness practice. Mindfulness is a practice of paying attention to the here and now and continually coming back to the here and now when the mind inevitably veers off course. The more we cultivate the skill of mindfulness, the more we will reap the rewards of the practice, such as improved mood and ability to manage stress, increased psych...

You will be guided through a meditation practice designed to help you embrace imperfection while releasing critical thoughts. This guided meditation for self-acceptance will help you cultivate acceptance and self-compassion, allowing you to move forward with greater ease and less self-criticism. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & W...

This 10 minute meditation guides you through a grounding progressive muscle relaxation practice, helping you unwind and calm your busy mind. Progressive Muscle Relaxation meditations are ideal for those who struggle with insomnia, overthinking and chronic stress, as they help you to stay in the present moment while easing tension and calming the nervous system. This guided meditation is created by...

This 10 minute meditation practice will help you let go of self-criticism as you are guided through a calming and gentle meditation designed to cultivate self-compassion. This practice will help you will learn to treat yourself with kindness, understanding, and acceptance, leading to greater emotional well-being. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose...

This beginner friendly practice is a guided meditation specific for facing challenges. You will be guided through a calming guided meditation designed to help you face daily challenges with more ease. This practice encourages mindfulness and acceptance, allowing you to navigate difficult situations with greater clarity and resilience. Blending Mindfulness with Acceptance and Commitment Therapy str...

This 10 minute guided body scan meditation will help to clear your mind. Body Scan practices are great tools to bring you out of your mind and into your body. This practice allows for our attention to shift to the present moment, instead of the racing thoughts rushing through out mind. It is easy to remain in a state of overthinking and anxiety when we don't have tools like body scans and othe...

This 12 minute breathing meditation for stress relief is an easy breath focused mindfulness meditation that will help to calm your busy mind while easing muscle tension in the body. Whenever stress increases, the last thing we often think to do is slow down, yet slowing down is one of the best things we can do to help our mind and body feel safe again within a stressful day. Mindfulness meditation...

This calming meditation for the highly sensitive person is designed to calm your mind, ease your emotions and release the burden of carrying the emotions of others. Being an empath, or a highly sensitive person, you carry so much from others and may forget to care for yourself. Your emotions are yours and yours alone. No matter how hard we try, we cannot control the emotions of others. There may b...

Relax and unwind with this 15 minute calming meditation before bed. This calming meditation will guide you through a relaxing body scan while deepening the breath, softening your muscles and easing you into sleep with calming ambient nature sounds in the background. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy pra...

Let's take it back to basics with this simple 10 minute meditation. This quick and calming practice is a great place to begin if you are new to meditation as it gives you a realistic look at a daily meditation practice. You will be guided through 10 minutes of turning inwards, observing and returning to the breath. Meditation is a practice of mindfulness, which is also a skill to be built. Cul...

Looking for fast, natural anxiety relief? This 15-minute guided breathwork meditation is designed to calm your mind, reduce overthinking, and support nervous system regulation . You’ll be gently guided through structured breathing exercises for anxiety , including techniques that activate the vagus nerve , help relieve stress, and restore a sense of balance and calm. Whether you're managing ch...

Here is a 7 minute grounding meditation for worry. This meditation is designed to be experienced by stepping outside and awakening your senses. The practice of focusing on your environment through your senses has a way of interrupting your worried thoughts while bringing safety and grounding to your nervous system. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Ros...

Come back to the breath with this 10 minute intermediate meditation designed to help you find stillness and peace. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help calm your mind and release tension. For...