Meditation

During this guided meditation, you will relax the body from head to toe then find a balanced breath to further relax the body to release tension and stress.

During this guided meditation, focus on embracing and celebrating the rich tapestry of our shared humanity. As we journey inward, let’s cultivate a deep sense of compassion, understanding and unity.

During this guided meditation, let go of thoughts and distractions as you focus on appreciating your unique qualities.

Immerse yourself in this meditation from Hawaii where you’ll nurture a mindset of appreciation and abundance by focusing on the things you are grateful for.

During this guided meditation set at Lake Eibsee in Germany, ease feelings of anxiousness and find a place of calm within.

As the sun sets over a frozen Fife Lake, let your breath to calm the mind, release tension in the body and evoke a sense of peace and relaxation.

Meijer Registered Dietitians Beth Eggleston and Jodie Vander Meer join Cindy and Marissa to explore the art of crafting delicious and refreshing mocktails that are both flavorful and nutritious. Also discover the perfect pairings for these nonalcoholic beverages.

During this meditation from the Mediterranean Sea, simply breathe and find your inner calm in the beauty of silence as you guide your mind to a place of peace and relaxation. Should you find your mind wandering during this meditation, gently guide it back to your breath.

Allow the rhythmic swing of the pendulum to ease you into a state of calm and relaxation.

Visualize yourself overcoming challenges with strength and resilience during this guided meditation.

Relax in a peaceful lavender field at Lavender Life Company in Caledonia, MI, as you practice alternate nostril breathing, gently closing one nostril with your fingers while inhaling and exhaling through the other. This rhythmic breathing pattern helps to harmonize the flow of energy in the body, promoting relaxation, clarity of mind and a sense of inner balance.

As the sun sets over Fife Lake, in Fife Lake Mi, immerse yourself in tranquility where the soothing sounds and breathtaking beauty of the setting sun blend in perfect harmony, creating an atmosphere of deep relaxation and renewal.

Let the soothing rhythmic sound of the Lake Huron waves in Fort Gratiot, Twp. lull you into a state of deep relaxation as you focus on your breath and the sensations in the body. Then, experience two-minutes of silence as you immerse yourself deeper in the experience to just be present with your breath.

During this meditation, cultivate compassion for your whole body.

From the rugged beauty of the Black Rocks at Presque Isle Park, Marquette, take time to reflect on all the small positive changes you are making towards healthier habits.

During this meditation, allow your breath to soften and relax the body, easing you into a sense of calm.

During this meditation, observe the natural rhythm of your breath moving slowly and gently through the body as you relax and let go of stress.

From the serene shores of Glen Lake in Traverse City, immerse yourself in this meditation. Let your breath anchor you, releasing tension as you welcome calm into your day.

During this meditation, allow yourself to consciously recognize your feelings, then allow your mind and body to relax in order to experience stillness in the present moment.

Settle into this meditation from the tranquil waters of Grand Traverse Bay in Traverse City, where you’ll practice box breathing to calm your mind and body, helping you reset and stay focused.

During this meditation, quiet your thoughts and visualize your connection with animals in nature.

Immerse yourself in this meditation from the John Ball Zoo Lantern Festival in Grand Rapids where the vibrant colors illuminate the night, filling you with awe and wonder while bringing peace and tranquility to your mind.

During this meditation, take the time to acknowledge and accept yourself just as you are without trying to change anything.

During this alternate nostril breathing meditation, bring more awareness to your breath while enhancing balance and relaxation to the body and mind.

During this meditation, listen to the rhythm of the rainfall as it guides you into a state of deep relaxation and inner peace, cleansing your mind and body from negativity and worries.

During this meditation in Hawaii, immerse yourself in the peaceful setting and embrace the stillness and tranquility it provides allowing you to relax and let go of any tension.

Experience this meditation practice at Sylvan Table in Sylvan Lake, MI, where you’ll use the Sitali breath technique to cool the body and calm the mind and emotions. Sitali breath involves inhaling through a curled tongue and exhaling through the nose.

During this meditation, rest and relax amid a lavender field. You might like to enhance your experience during this meditation by applying lavender scented lotion to your hands and feet or lighting a lavender scented candle.

During this meditation, cultivate personal growth by nurturing yourself with the same love and care you would provide to a garden.

Immerse yourself in this meditation from Hawaii where you’ll nurture a mindset of appreciation and abundance by focusing on the things you are grateful for.

Experience an overall soothing effect on the body that results from using sigh breathing to control your stress response and evoke a tranquil feeling within.

During this meditation, gently gaze on a golden sunflower, keeping your focus and attention on it to enhance concentration and cultivate inner peace.

During this guided meditation, experience a relaxing body scan to release tension, then cultivate kindness towards yourself and others.

During this guided meditation, cultivate inner strength and empowerment to overcome challenges.

This simple and easy breathing technique involving your hands is a helpful tool to promote calmness and regulating emotions.

Experience this meditation from Fife Lake in Fife Lake, MI, as it guides you to envision a serene lake with lush green trees, lily pads and a sunny sky, fostering relaxation and inner peace.

This meditation guides you to visualize yourself in a vibrant garden where you can engage your sense of sight, smell, sound, touch and taste.

From the Botanic Garden at Historic Barns Park in Traverse City, enjoy this meditation as you take equal breaths and pauses, soothing your nervous system and bringing balance to both mind and body.

Let your breath be a source of grounding as you inhale for a count of four and exhale slowly for a count of six allowing you to let go of tension and experience calm during your day.

Allow yourself to let go of any physical or mental resistance while observing the present moment to help embrace a state of mindfulness.

Find joy in this meditation from the Detroit Zoo, where the polar bears inspire you to cultivate a reservoir of positivity by appreciating joy in the ordinary.

From the Black Rocks at Presque Isle Park, Marquette, let go of past worries and future concerns. This meditation will help ground you in the present moment so you can savor the beauty around you.

From the Black Rocks at Presque Isle Park, Marquette, you’ll practice box breathing, a deep breathing technique that can be used to calm your mind and body, allowing you to reset and stay focused.

Overlook Lake Superior as you observe the natural rhythm of your breath moving slowly and gently through the body as you relax and let go of stress.

From Alger Falls in Michigan’s Upper Peninsula, listen to this meditation and focus on the music and the feelings in your body that the music evokes.

Imagine any stress, worries or tension melting away with the snowflakes during this mindful snowy walk. If you would like to experience this meditation while walking outdoors, please dress for the weather and be mindful where you are walking.

Focus on the power of sound to bring relaxation and tranquility to your mind during this sound bath meditation.

From a dock on Fife Lake, MI, find your inner strength to breathe through any challenges that come your way in times of turbulence and chaos to find inner calm and resilience.

Pregnancy is a beautiful and transformative journey, and this meditation is designed to help you connect with your growing baby, to relax and embrace this special time in your life.

Relax and feel the natural rhythm of your breath as it flows in and out of your body and savor the sensation of deep relaxation and peace it brings.

Take a moment to reflect and set your intentions while visualizing your success and the steps you’ll take to achieve them.

Connect with the energy of the season that signifies the return of the sun, the promise of new beginnings, and the opportunity to reflect on our inner light

Relax and focus on taking slow deep breaths bringing a sense of peace and tranquility into your day.

Embrace the idea that change can lead to new beginnings, new adventures and new perspectives.

During this meditation featuring the “Hippie Tree,” a colorful and legendary spot in Traverse City, let go of worries and thoughts that no longer serve you to relax your body and calm your mind.

During this meditation set among autumn trees, focus on slow, deep breaths to calm and relax the mind and body.

During this meditation surrounded by the beauty of autumn, cultivate gratitude for the many things in your life that you’re thankful for.

During this meditation featuring an autumn sunset along the Leelanau Peninsula, cultivate compassion for the whole body.

During this meditation overlooking Lake Superior from Black Rocks at Presque Isle Park, express gratitude and appreciation for the friendships in your life.

During this meditation among the trees, cultivate a sense of calm and unity to carry with you throughout your day.

During this Bhramari Pranayama (bee breathing) meditation, cultivate a calm and centered feeling as you release tension and ease anxiety.

During this meditation along the Kassandra Gulf in Greece, cultivate a sense of compassion for yourself, those close to you and all living beings.

During this meditation, cultivate more joy and positivity in your life as you call to mind the things you’re grateful for.

Relax and enjoy the tranquility the rain brings as it washes away any worries or negativity, leaving you feeling refreshed and rejuvenated.

Relax and let go of any tension while you immerse yourself in a peaceful setting and embrace the stillness and tranquility it provides.

Allow your breath to anchor you in the present moment while relaxing to temples, waterfalls and landscapes from Japan.

Let go of any thoughts or distractions and simply be present with the serenity of a setting sun from Port Austin, Michigan, while embracing the stillness and peace it offers.

During this meditation, reconnect with the peace that resides within you and carry it with you throughout your day.

During this meditation, visualize yourself moving through your day with a calm and composed demeanor to respond to life’s challenges with patience and understanding.

During this meditation, allow yourself to be carried away by the natural beauty and sounds of nature.

During this meditation, call to mind a time when you felt immense joy and allow yourself to relive that experience fully.

During this meditation, cultivate awareness for staying present with the task at hand to help break free from the grip of procrastination and approach your responsibilities with clarity and focus.

During this guided meditation, relax and let go of tension and worries as you allow the breath to calm and soothe the body.

During this non-guided meditation, sit back and observe the painting being created or simply lower your gaze while taking in the various sounds of birdsong, rustling leaves and the brush strokes gliding across the canvas. As you sit in quiet observance, be open to noticing the details, colors and shapes and any emotions that arise, without judgement or expectations.

Box breathing is a deep breathing technique that can be used to calm your mind and body, allowing you to reset and stay focused.

Allow your mind and body to relax as you listen to birdsong, chimes and the wind blowing through the trees across a blue, billowy cloud-filled sky. This guided meditation will lead you to a state of calm.

During this body scan meditation, nourish your body with compassionate awareness without judgment or expectation.

You may choose to take this meditation outside or to a space where you can safely walk. During this moving meditation, allow yourself to become aware of your surroundings and how your body and mind feel while you’re walking.

Give yourself time today to consciously recognize your feelings, then allow your mind and body to relax and be still in the present moment.

Allow yourself time today to slow down and listen. Enjoy a variety of birds and birdsong in nature and be present with everything that arises. Studies have shown that listening to birds in nature can be very calming and relaxing.

During this meditation, let go of what does not serve you to make space in your heart and mind for more joy, love and compassion.

During this meditation, learn to give your thoughts and emotions room to breathe so you can respond consciously rather than react mindlessly out of habit.

Open yourself up to receive love and compassion as you enjoy an early morning sunrise over the St. Clair River in Marine City, MI.

During this meditation, you will make space in your heart, mind and body as you invite love, compassion and joy to flow through you.

During this meditation you will be lead in a visualization exercise to find the power within to build your strength and resilience, which will help you take charge of your life and go after the things you desire.

Join Marissa on a labyrinth walk through the Botanic Garden at Historic Barns Park in Traverse City, Michigan. Visualize yourself walking, or actively take part by walking wherever you are, and allow your mind to focus on an intention.

During this meditation, allow your breath to soothe you so you can increase your focus, attention and receptiveness.

Let go of stress as Marissa leads you in 10 sigh-breath cycles, each involving two inhales through the nose and a long exhale “sigh” through the mouth to decrease stress and promote a sense of calm.

During this body scan meditation, you’ll observe the sensations in the body from head to toe while letting go of any tension, leaving you feeling calm and relaxed.

Setting intentions helps you focus on the things you can control and the choices you need to make. It serves as a roadmap for achieving your goals.

Take a break during your workday to reduce stress, recharge and rise above challenges.

Set sail and let your worries drift away as you allow gratitude to wash over you. Express appreciation for all that you have.

Ground yourself in the present moment by taking time to connect with yourself and your senses.

Enjoy a winter sunset over a frozen Fife Lake. Observe the breath moving in and out of the body, promoting relaxation and calm.

Relax and invite more focus into your day as you trace your fingers and mindfully synchronize your breath.

This deep breathing technique can be used to calm your mind and body, allowing you to reset and stay focused.

Invite loving kindness and compassion into your day as you repeat the mantra, “Ahimsa.” Mantras keep the mind focused on the present.

Be open to the experience of play as you visualize yourself spreading your wings and finding joy. Later, take this practice to the ground and feel the connection your body makes as you sweep your arms and legs in unison along the surface leaving your imprint on the world.

During this meditation, observe each breath moving slowly and gently through the body.

During this mediation overlooking the Great Smoky Mountains in Tennessee, allow yourself to slow down to recognize and enjoy the present moment.