Enough For Now

The practice of sufficiency. Recognizing the small, momentary sense that, right now, this is enough. Nothing is missing in order for this moment to be...

When There is Grief

A grounding, compassionate meditation for anyone carrying something heavy.

Levels of Awareness

Steady breaths, simple points of focus, and a gentle reminder that each of us enters the moment with the awareness we have.

Musical Chairs

Today, we’re practicing coming back to the present—quickly, gently, and without judgment

Quiet Time Together

Today’s practice is all about softening—just a little. We’ll check in with the body, breathe deeply, and ease ourselves into the present moment one sm...

Unitask With Me

In today’s practice, we slow everything down and let ourselves simply observe. No forcing, no fixing—just a gentle return to the breath and a little m...

What's Most Advanced Is...

A grounding mindfulness practice about tuning into your body, noticing sensation without judgment, and redefining what it means to be “advanced” — pre...

RAIN Method

Recognize, Allow, Investigate, and Nonreact. Learn to meet your thoughts and emotions with curiosity, compassion, and calm awareness.

Progressive Muscle Relaxation

Today’s practice focuses on progressive muscle relaxation, a powerful technique to help your body release tension, close out stress cycles, and invite...

Ope

A gentle mindfulness practice that uses breath and awareness to find calm in everyday moments. Learn how the Midwestern “op” can become your mantra fo...

Downshift, Then Decide

A short guided practice helps you soften your body, focus your breath, and reset your nervous system — perfect for moments of stress, overwhelm, or si...

Non-Grasping

Learn to release the urge to control, embrace sufficiency, and find peace in presence through gentle breathing and guided reflection.

Cookie Monster

Release tension, quiet racing thoughts, and gently sit with your emotions just as they are.

Metta to the People

Soothe your nervous system with a gentle loving-kindness meditation, softening self-criticism and nurturing compassion for yourself and the world.

Breathing School: Pursed Lip Breathing

Learn how to use extended exhales, pursed-lip breathing, and even simple tools like a straw to calm your nervous system and find peace anytime.

1-2-3

Through mindful breathing and gentle observation, you’ll learn how to realign your focus, stay present, and access a steady middle ground.

Option 3

Move away from numbness or overwhelm, observe without reacting, and find balance in the present moment.

Slow Down

Slow mental momentum, ease anxiety, and reconnect with the present moment.

Performing Vs Being

Release the pressure to perform and find comfort in simply being yourself.

Quiet Together

The Lights in Your House

Room by room, shine a light into the corners.

It's Okay To Stop

When to pause, shift, or simply give yourself permission to stop.

Softly Softly

A Softer Approach to Habits

Hot Air Balloon

See the thoughts, let them drift by.

Talking To Your Brain

A gentle practice to shift unhelpful thoughts and support your brain’s natural ability to heal.

Tenderness Checkpoint

Take a few mindful minutes to check in with yourself and soften.

Bottom Up

Learn body-based mindfulness techniques to calm anxiety that begins physically. Includes breathwork, regulation tools, and nervous system support.

Top Down

This top-down mindfulness meditation gently leads you from head to toe, helping release tension and bring balance through focused, peaceful attention.

How Much Is Mine?

In this mindful moment, we’re guided to soften tension, notice the present, and let go of what isn’t ours to carry. Through gentle breathwork and refl...

Emotional Completion

Learn how to complete the emotional cycle through physical release in this calming mindfulness practice. Feel, process, and let go—one breath at a tim...

Human

Through a grounding breath practice and a thoughtful reflection on boundaries, self-care, and people-pleasing, we learn to soften, settle in, and hono...

Soften

Join Kathryn Nikolai for a soothing mindfulness practice about setting boundaries, embracing imperfection, and honoring your own needs—one breath at a...

Deflection Shield

This mindfulness practice encourages you to embrace comfort, gently redirect your attention to the present moment, and explore your own sensations wit...

Open

Soften your body, roll back your shoulders, and receive the moment with openness.

Rest & Digest

A gentle mindfulness practice to release tension, reset your nervous system, and reconnect with the present—one deep breath at a time.

Your Spidey Sense (Encore)

Originally presented June 13, 2022
Let's learn to speak the language of the body, the oldest language ever devised. 

Then Step Back (Encore)

Originally presented December 25, 2023
Do your work, then step back. This is the only path to serenity.

Self-Compassion (Encore)

You, as much as any soul alive, deserve compassion.

How Observing Helps (Encore)

Originally presented as Episode 94, February 12, 2024
Between shutting down and reacting there is an option, it's called observation.

Joy? In This Economy?

Finding joy can feel impossible when stress and uncertainty weigh you down. Explore simple ways to nurture happiness, even in challenging times.