R&R with Ri: Guided Meditations for Anxiety, Stress and Sleep

Send us Fan Mail Hello Friends, and welcome back. Some things we keep holding long after we should. Often an old worry, a tightness in the chest, or a breath we never fully let out. This guided meditation is an invitation to release that hold and free ourselves. Through a simple exhale-and-pause practice, we’ll move toward the small, quiet freedom that comes from letting go: the soft opening that...

Send us Fan Mail Hello Friends, and welcome back. Every breath has a pause — at the top of the inhale, or at the bottom of the exhale. It’s small and easy to miss. But it’s there in every cycle. This pause is where stillness lives. This 16-minute meditation focuses on that stillness. We overlook it every minute of every day, but today is a reminder to acknowledge and appreciate the calm that resid...

Send us Fan Mail Hello Friends, and welcome back.  We’re at the halfway point of the year, and if it feels like it’s gotten away from you, you’re not the only one. This guided meditation offers another perspective of where you are on your journey. We’ll stop on the road at the midpoint and take an honest look around at what the first half held, the hard parts and the good ones, and the things that...

Send us Fan Mail Hello Friends, and welcome back. This week’s guided meditation is all about relaxation and stress relief, set on a quiet summer evening. We’ll walk through calm breathing and body awareness, then into a slow, sensory journey outdoors.  Just sit back, relax, and enjoy golden evening light, neighborhood sounds, and fireflies rising in the grass.  This meditation is perfect for sleep...

Send us Fan Mail Most of us think that quiet equals emptiness, that there is a lack of something. This couldn’t be further from the truth. Quiet allows us to embrace what’s already here, once we stop moving long enough to notice it. In this guided meditation, we’ll lean into that stillness. Into honest, unhurried rest.  This one is for the days when peace and presence are the things you need most....

Send us Fan Mail Hello Friends, and welcome back. Most of us move through each moment of the day without really being in them. In this week’s meditation we’re going to change that  — through one small, unhurried motion. You just need your hands, something warm (optional) and your full attention. This is a practice you can take with you wherever you go. The beauty of presence is that you can practi...

Send us Fan Mail Hello Friends, and welcome back. Sometimes you can’t quite name the tension you’re carrying. It lives in your jaw, your shoulders, or the shallow breath that feels unfinished. This 17-minute guided meditation is built around the long exhale — a simple, evidence-based breath practice that signals your nervous system to shift from stress into rest. If you’ve been feeling especially...

Send us Fan Mail Hello Friends, and welcome back. Somewhere underneath the noise of your week, something has been quietly growing in you: The patience you didn’t have a year ago, the honesty that forces itself through your lips, or the version of yourself that’s been forming without you even knowing. For the next 20 minutes, we’ll walk through a gentle practice of noticing what’s alive within us w...

Send us Fan Mail Hello Friends, and welcome back. Most of us spend our days somewhere other than where we actually are. This week’s guided meditation seeks to change that. We’ll learn to appreciate the ordinary, beautiful moment we’re in right now. This is a meditation for anxiety and presence. It won’t doesn’t ask you to go anywhere or become anything. Just to notice what’s already here. The way...

Send us Fan Mail  Hello Friends, and welcome back. There is a place inside you that anxiety can’t reach. This guided meditation will help you find it. In this episode, you’re invited to build your own inner sanctuary. This space is completely yours. You can return to it anytime the world starts to feel too heavy. This guided meditation walks you through a full sensory visualization so that over ti...

Send us Fan Mail Hello Friends, and welcome back. For this week’s guided meditation we find ourselves lying on flat stones by the river, warmed by a full afternoon of sun. Let the warmth rise on its own. Through the backs of your legs, into your hips and low back, up through your shoulders and the base of your skull. Allow your body to let go and the mind will follow. This meditation is for the an...

Send us Fan Mail Hello Friends, and welcome back. You know that moment right after a rainstorm passes, when you step outside and the air just feels different? Everything dripping, gleaming, and scrubbed clean.  This guided meditation works the way spring rain does — it doesn't force anything to grow, it simply clears the way. This week, we'll settle into deep, slow breaths that match the...

Send us Fan Mail Hello Friends, and welcome back. This week you’ll find yourself in the window seat of a slow train cutting through spring countryside at dawn. Nothing to do, nowhere to be. Just the hum of the rails and green fields stretching out as far as the eye can see. This guided meditation lets someone else do the driving for a while. So just sit back, relax, and enjoy the ride!  Support th...

Send us Fan Mail Hello Friends, and welcome back. This week's guided meditation takes us on a gentle hot air balloon ride at sunrise where we'll rise above a serene meadow and drift over springtime countryside in search a quieter mind and a wider view of the world and our place in it. This meditation is for anyone who needs to step back, breathe, and see things differently.  All you have...

Send us Fan Mail Hello Friends, and welcome back.  This week’s guided meditation is an invitation to soften, starting with something we rarely think to notice: our eyes. Even behind closed lids there’s a subtle effort happening, like a slight strain or searching. This practice will help us release that tension and tap into something researchers call panoramic awareness, a shift in the gaze that te...

Send us Fan Mail Hello Friends, and welcome back. If you're carrying something heavy right now, like a breakup, a loss, loneliness, disappointment, or an old wound that won't quite close — this meditation is for you. We won't try to fix your pain or rush past it. Instead, we'll breathe into what hurts, soften it, and make room for healing without force. The goal of this practic...

Send us Fan Mail Hello Friends, and welcome back. This week's guided meditation is for the part of you that's been running on empty and saying that everything is fine. We've been taught that rest is something you earn — that you have to burn out completely before you're allowed to stop, but that was never true. In this guided meditation for anxiety, burnout, and stress relief,...

Send us Fan Mail 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 ner...

Send us Fan Mail 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 te...

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail 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 an...

Send us Fan Mail 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...