I believe that each time someone meditates, the world becomes a more peaceful place. These meditations are my gift to you. If you’d like to support my work through a financial donation, you can do so by clicking the buttons below.

Your contribution supports my continued education and allows me to spread love and light through my podcast and digital products. 10% of all earnings go directly to Mindful Energy Austin, an after-school program that empowers kids to reach their highest potential through mindfulness practices.

Clear Your To-Do List

Click the vertical dots to download for #OffGridMeditation

This is a great meditation to do after work or at the end of a busy day. It’s designed to free you from the mental to-do list that keeps us in constant stress mode. I’ll lead you in relaxing breathwork and then guide you to mentally erasing your to-do list on a giant whiteboard. After a bit of instruction I leave you to practice this new technique on your own. It ends with a creative prompt to rediscover what life is like without your overwhelming task list.

Self Care for Stress Partially Guided Meditation

On computer or Android, click the three vertical dots to download for #OffGridMeditation

This breath focused meditation is great any time, but especially when you’re feeling stressed, anxious, or out of balance. I guide you through a few slow and controlled breath cycles while you enjoy the sounds of the Costa Rican Rainforest. You’ll hear exotic bird calls and insects singing to you in unison. After the breathwork portion, music from Gabe Norland chimes into the meditation. That’s the end of the guided portion. It’s roughly 5 minutes long. You then have another 10 minutes of Gabe’s beautiful Terrapan playing softly for you. This is a “choose your own adventure” kind of meditation. You can either wrap up after the soothing breathwork or remain in a meditative state for a bit longer. You’re in control here!

First Thing In The Morning Guided Meditation

On computer or Android, click the three vertical dots to download for #OffGridMeditation

This quick 8-minute meditation is the PERFECT start to any day, especially if you work in a toxic workplace or deal with lots of stress throughout your workday. I’ll guide you to supercharge your body and heart with elevated emotions and intentionally send high vibration energy to those who you’ll interact with throughout the day. Through this practice, you will become a light to those around you and an infinite source of love and happiness for the benefit of all involved.

Create Your Happy Place Meditation

On computer or Android, click the three vertical dots to download for #OffGridMeditation

This meditation is ideal for those in stressful environments, i.e. when you need to step away from chaos, when you’re overwhelmed or upset, during a lunch break, after an argument, or before a big meeting. Before we begin, find a quiet space where you can be alone for 15 minutes. Sit comfortably, ideally on a cushion, pillow, or chair, where your hips can be higher than your knees. Through guided breathwork I will lead you down a set of stairs and to a door. On the other side of this door lies Your Happy Place. Now, before we open that door, I want you to understand three things:

  1. You must close the door behind you after you enter. This place is exclusively for you. No one else may enter.
  2. Because this place is exclusively for you, it is entirely up to you what it looks like in there. 
  3. If you notice your mind wandering away from you during this meditation, start at the top of the stairs and take 10 breaths down to your Happy Place door.

Music by Jodan Jessep- The Vault of Heaven from Pond 5

23 Replies to “Meditations”

  1. What a wonderful post. Meditation is something my husband and I need in our lives. With so many going on currently, we do need a few moments of peace to ease our mind. I listened to the first podcast and I felt so relaxed. I am bookmarking your website to share it with my husband later today, and hopefully use it daily in our lives. Thank you!

    1. Wow, thank you!! I appreciate you sharing. Feel free to share my site with co-workers, friends and other family members as well 🙂 thanks!

  2. I was exposed to meditation when I registered for yoga last year. I used to listen to Osho,  you must have known about him. I agree with you that meditation brings peace. I listened to your guided meditation and can bet you will be next guru out there if you are not already one. But my biggest challenge with meditation is that sometimes I consider it a fantasy.

    1. Hi Paschal,

      I appreciate your kind words. I have heard of Osho but I have not followed him or his teachings. I recommend you read the book Becoming Supernatural by Dr. Joe Dispenza.

      Whatever you focus on expands. If you believe clearing your mind, finding inner peace, and creating your own happiness is out of reach, it will continue to be so until you decide you’re ready for a little bit of “magic” in your life.



  3. Meditation is very vital in everyone’s life. There are so many benefits that one can have out of meditation. Meditation can make you regain focused and strategize or restrategize properly. This could mean setting up your goal or creating plans and strategies prior to achieving your goals on daily basis. 

  4. I love your positivity and I agree with you that the world will be more peaceful if we meditate more. I am from Thailand and I am a Buddhist. It is a part of Buddhist practice that we meditate to clear out minds and cleanse your souls so we understand Buddha teaching better. I used to just sit down and close my eyes and only focus on my breathing. People say that if you are really good at it you can see a light ball, I don’t know about that. I will try the self care for stress out. Thank you for sharing!

    1. The meditation style you just described is what I do in my personal practice. I haven’t seen a light ball yet but I’m going to keep practicing! Thank you for sharing 🙂

  5. Hi Katie, 

    I love the what you have going on with your website, we need more people to share their light with others. It’s very important to be able to listen to any one of your podcasts to help one meditate. As human beings, we get so carried away with our day-to-day activities that we forget to take a break to breathe. However, I just want to thank you for using this platform to share your light. As a law student, I can say that the “Clear Your To-Do List” audio was my favorite. I will try to practice this more often as I get through my career. 

    1. Hi Nia,

      SO happy to hear you found these meditations helpful!! It’s a joy to share my meditations with people so they too can live more happy and healthy lives. Best of luck with the rest of school. Please feel free to share with your fellow students 🙂



  6. Hello Katie,This is just what I need every day on my stressful routine.  I will surely bookmark this truly helpful post.  I truly think that I need the Self Care for Stress Podcast and the Happy Place Meditation Podcast.  This is an awesome collection of meditation that everyone needs especially living in the high-stress lifestyle.  Thank you.

    1. Hi Francis,

      So glad you found these helpful! Yes, stress is the leading cause of disease. When we can’t return our body to a restful state we zap all of our creative energy.

      Thanks for stopping by!

  7. I listened to one meditation and will say it was very calming. I never have done any meditation at all in my life, may be something i need to do? My question is do you have anymore advice on ways to get me more interested in doing this. I’m a very active person with a ton of things to do everyday, but my mind is always all over the place and its hard for me to even go to sleep sometimes because of my mind racing. When i tried this meditation i found my mind doing the same thing. I’m really interested in trying this more but its just hard for me to get into it. Any tips for someone like me?

    1. Hi Jason, you’re not alone. Our ever-growing to-do lists put our bodies into constant stress mode. Which is why you have trouble sleeping. This animalistic instinct to pay attention to “stressors” worked great when we were cave people that might need to pay attention to impending danger in the form of a saber tooth tiger. However, a high-stress job, a recent argument with a partner, or impending deadlines still cause our nervous system to go into fight or flight mode. If we can’t drop out of that stressed-out state, we eventually snap. Like a rubber band that you stretch and stretch. When aren’t able to return our nervous system to a restful, calm, and peaceful state then our body is constantly looking for more stimuli. Meditation is a powerful tool that, when practiced consistently, will teach your body how to more effectively slip back into rest-mode. It’s not easy, but nothing valuable is. Keep practicing and you’ll notice a really profound shift in your life.

  8. Hi Katie, I enjoyed your meditation audio to clear to do list. I have never been one to indulge in these meditations but I am getting interested because of articles and blogs like yours. I have downloaded the other two and would find time to also meditate with them. My mind still kind of wanders away, how am I supposed to deal with that?  Do you think it would stop wandering with practice?? 

    1. The only way to get good at something is to practice. We were never taught in school or in our home lives how to focus on one thing at a time. In fact, our entire lives are full of stimuli begging for our attention. My mind still constantly wanders while I meditate. The key is not to get frustrated and definitely don’t give up. It’s like training a puppy to sit and stay. Be patient and you will see your efforts bear fruit!

  9. Thank you for the Meditation tips this is really a helpful way to relieve stress, either after a long day at work or getting ready for a long day at work or whatever you may need to do that is stressful. I was wondering if you made these clips yourself? you have a very calming voice. Thank you for the post I will be coming back whenever I feel stressed out.

  10. Hi Katie

    I didn’t realize until after I’d read your post that I already felt more relaxed. 🙂

    I really like the support for the after-school program.

    Back to the topic, I believe meditation (I call it prayer) is an essential part of our lives. Communing with nature (I’ll call it God) is critical to a authentic and true life journey.

    I’m sitting at work, listened to the 8-minute “First Thing in the Morning Guided Mediation”…nearly fell asleep. 🙂


    1. Hi Dave, one of my favorite parts of this work is that we can all call it what we want to call it but the benefits are universal. Namaste!

  11. I LOVE this! I tried your first meditation: Clear Your To Do List. Oh my goodness. It was very powerful. I didn’t realise how much burden I was feeling about all the things I feel I need to do. I am always in push push push mode. I felt such relief come over me as I saw my whiteboard clear that a tear ran down my cheek. I am going to do this guided meditation with the yoga class I teach. It is amazing! And I also loved how you ask what we would be doing with our time now that all our lists are gone. This highlights how often we are doing what we feel we should do, rather than what we really want to do. Thanks for sharing. xx Have book marked your site.

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