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

Send us Fan Mail Hello Friends, and welcome back. For today's meditation, we join some friends for a relaxing picnic under the shade of an old oak tree. Your only task is to sit back, relax, and enjoy the sights, sounds and smells of nature (and the delicious picnic treats, of course). Thank you for joining me, and I hope you have a wonderful week filled with peace. See you next Monday for a...

Send us Fan Mail Hello Friends, and welcome back.  Memories are the most precious things we carry with us throughout our lives, and those from our childhood are often the fondest. This week, we will meditate on a happy memory from childhood, and explore the emotions we felt and how it affected us.  As always, thank you for joining me. Have an amazing week filled with joy and peace, and I'll s...

Send us Fan Mail Hello Friends, and welcome back. This week we find ourselves in a tranquil garden surrounded by beautiful, mountainous views. Sometimes all we need for inner healing and peace is to take in the natural beauty around us. So sit back, get comfortable, and come enjoy the serenity that this lush garden paradise has in store for us.  Support the show Buy Us a Coffee: https://www.buymea...

Send us Fan Mail Hello Friends, and welcome back. This week we head to the fictional Paradise Valley, Montana to engage in a little self-care. There are no schedules here. Just sit back, relax, and enjoy this lazy (or not-so-lazy) day doing whatever it is that gives you joy and peace.  Thank you so much for joining me. It hope you have a wonderful week filled with peace and prosperity, and I’ll se...

Send us Fan Mail Hello Friends, and welcome back. This week we will meditate on the power of resilience and the peace it can bring. As the saying goes: it isn’t how many times that you get knocked down, but how many times you get up that matters.  Thank you so much for joining me today. Have a wonderful week and I’ll see you back here next Monday for a new meditation. <3 Support the show Buy Us...

Send us Fan Mail Hello Friends, and welcome back. For this week’s meditation, we seek to free ourselves by releasing the negative emotions that weigh on our minds. This practice can bring us to a state of greater calm and peace.  Support the show Buy Us a Coffee: https://www.buymeacoffee.com/rrwithri1 Instagram: https://www.instagram.com/rrwithri/ Facebook: https://www.facebook.com/profile.php?id=...

Send us Fan Mail Hello Friends, and welcome back. This week we conclude our relaxing Easter Sunday by having brunch and an Easter egg hunt with our loved ones, and stopping by a neighbor’s house for a special surprise.  Ambience: birds, wind, baby chicks, meditation music. Support the show Buy Us a Coffee: https://www.buymeacoffee.com/rrwithri1 Instagram: https://www.instagram.com/rrwithri/ Facebo...

Send us Fan Mail Hello Friends, and welcome back.  For many, Easter is a spiritual holiday of hope and grace, as well as a time for spending time with family and hunting colorful eggs. For this week’s meditation we begin a serene Easter’s day by joining family to watch the sun rise. We may even meet a new friend in the process! Thank you so much for joining me. Have a wonderful week and I’ll see y...

Send us Fan Mail Hello Friends, and welcome back.  This week, we will be practicing “belly breathing”, a meditative breath technique that can help reduce stress and anxiety as well as enhance focus. Don’t think too hard about whether you’re doing this exercise the “right” way. Your only job is to focus on your breath. That’s it!  Thank you so much for joining me. Have a wonderful week and I’ll see...

Send us Fan Mail Hello Friends, and welcome back.  Today, we will embark on a relaxing journey into the heart of a tranquil rock garden. We have no schedule and no place to be, so just sit back, relax, and enjoy this peaceful moment of solitude. Thank you so much for joining me. Have a wonderful week and I’ll see you next week for a new meditation. <3 Ambience: birds, water.  Support the show B...

Send us Fan Mail Hello Friends, and welcome back. This week, we’re going back to the basics and reconnecting with our breath. The breath is a powerful tool that we can harness to relieve stress and keep our anxiety in check. Remember that you can use this practice anytime you  feel overwhelmed or need to calm your nerves. Thank you for joining me. Have a wonderful, peaceful week and I’ll see you n...

Send us Fan Mail Hello Friends, and welcome back. Congratulations, you’ve made it to the final part of our “Kicking Bad Habits” series! In today’s meditation we will reinforce the principles that we have been honing over the past several weeks. Kicking bad habits for good is a long-terms process, and you will have a bit more work to do after we’ve concluded. But please drop us a line on social med...

Send us Fan Mail Hello Friends, and welcome back.  Congrats on making it to week 5 of our series on breaking bad habits. For this week’s meditation, we will begin the practice of “aversion therapy” to help us distance ourselves from our undesirable habits. You've come a long way—be proud of yourself and stay the course!  Thank you so much for joining me and I’ll see you back here next Monday....

Send us Fan Mail Hello Friends, and welcome back.  Congratulations on making it to week 4 of our Changing Bad Habits Meditation series. Today, we will use the power of visualization to overcome the temptations of the habit we wish to eliminate. You can do this exercise anytime, anywhere. So feel free to try it on your own or listen back through this meditation as many times as you need. Thank you...

Send us Fan Mail Hello Friends, and welcome back.  For this week’s meditation, we continue our journey of breaking bad habits.  Today, we will use breathing and mindfulness to observe how we feel when engaging in our undesirable habit. Doing so can bring clarity and help us understand why we engage in the habit in the first place. This is a necessary first step in kicking that habit for good!  Tha...

Send us Fan Mail Hello Friends, and welcome back. This week we continue our journey of self-improvement by mindfully observing our habits, and only that. We are not judging or blaming ourselves, but simply observing our habits and the emotions and other external factors that surround them. So sit back, get comfortable, and let's get more in tune with ourselves through meditation.  Thank you f...

Send us Fan Mail Hello Friends, and welcome back. Many of us have made resolutions for the new year, but change is not always an easy process. So, we’re starting this year off by kicking a bad habit. Over the next few weeks, we will be focusing on an undesirable habit that we wish to eliminate and harnessing the power of mindfulness to get rid of that habit for good! Sit back, get comfortable and...

Send us Fan Mail Hello Friends, and welcome back. I hope you’re having a wonderful start to the new year. In this week’s meditation, we will be mindfully focusing on winter. Winter is often a time for reflection and solitude, and there is much peace to be found in its stillness. So sit back, get comfortable, and let’s get the most out of this winter season. Thank you for joining me, and I wish you...

Send us Fan Mail Hello Friends, and welcome back. New Year’s Eve is a time both to reflect on the past year and to make resolutions for the next.  It is a time for mindfulness and creating positive intentions for the year ahead. For this week’s meditation, we will embrace a moment of tranquility, setting the tone for a peaceful and purposeful start to the new year and a proper sendoff to the last!...

Send us Fan Mail Hello Friends, and welcome back. The Christmas season is upon us, and what better way to celebrate than embarking on a soothing holiday train ride where we share some magical moments with the most unexpected of jolly hosts. Sit back, get comfortable, and prepare are to step on board the mystical Holiday Express! Ambience: Christmas music, train tracks, train station, train engine,...

Send us Fan Mail Hello Friends, and welcome back. The holidays are a time for family, relaxation and reflection. It’s a time for us to recharge and prepare for another year. Today, we will be traveling to a cozy Christmas cabin where we will embrace the winter season as a child, playing in the snow, enjoying our favorite movies and eating some delightful comfort foods. So sit back, get comfortable...

Send us Fan Mail Hello Friends, and welcome back. Music is an important part of capturing the spirit of the holiday season, so this week we will be enjoying a serene (and jolly) holiday music mindfulness meditation.  Sit back, get comfortable and get ready to unwind and embrace the festive spirit with some all-original holiday meditation music.  As always, thank you for joining me. Have a wonderfu...

Send us Fan Mail Hello Friends, and welcome back.  This week, we will immerse ourselves in the tranquility of a cozy village library as the whispers of turning pages and soft embrace of book-lined walls guide us to a state of profound relaxation. This mindfulness experience will melt away stress, offering a literary sanctuary where the mind finds peace and the soul finds serenity. So sit back, get...

Send us Fan Mail For this week's meditation, we will embark  on a transformative journey within as we delve into the essence of self-gratitude.  We will explore the power of thankfulness and cultivate a mindset of appreciation toward ourselves and those closest to us. Sit back, relax, and let’s practice embracing positivity in every breath.  As always, thank you for joining me. Have a wonderf...

Send us Fan Mail Hello Friends, and welcome back.  Here in the U.S., we're about to celebrate Thanksgiving, a holiday best spent with friends, family, and lots of food. It serves as an important annual reminder for us to practice gratitude. For the next few minutes, let's let go of all of our anxiety and stress, and focus on the things that bring us joy and that we are truly grateful for...