R&R with Ri: Guided Meditations to Relax

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For most of us, it’s hard to turn our brains off and just enjoy the moment we’re in. This week, our goal is to quiet our busy minds and let go of all the noise that keeps us distracted and anxious.

Thank you so much for joining me. Have a wonderful, stress-free week and I’ll see you next Monday for a new meditation.

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Gratitude and appreciation are essential to a balanced, happy life. At times, we all take life for granted and fail to see how beautiful it truly is. This week, we will take just a few moments to mindfully admire life and the wonder it has to offer. Try doing this meditation at least 3 times this week to start cultivating a more positive outlook on the world—you’ll be happy you did!

Thank you so much for joining me. Have a wonderful week filled with...

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Negative thoughts are insidious. They often work their way into our minds slowly, affecting our mental health and emotions before we even realize it. So today we will practice letting them go as gradually as them came, releasing their hold on our minds and our lives. 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation.

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*For the best listening experience, headphones are strongly recommended*

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This week, we venture out to the countryside to practice mindful eating at a peaceful, rustic strawberry farm. Feel free to bring your own favorite food with you on the journey! 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation.

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Our breath is a powerful thing. We often take it for granted, but it affects both our emotional and physical health. Breathing with purpose is an important skill to master for overall personal wellbeing and self-care.

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation!

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*For the best listening experience, headphones are strongly recommended*

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Today we head to a beautiful meadow during Spring to embrace the season’s sights, sounds, and sense of renewal. Just sit back, relax and simply focus on the budding world around you.

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday!

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*For the best listening experience, headphones are strongly recommended*

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For this meditation, we will be spending a few moments taking in the sights and sounds of the Wyoming prairie. Your only job here is to enjoy this respite from your busy day. 

Thank you so much for joining me. Have a wonderful week filled with peace, and I’ll see you next Monday for a new meditation!

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*For the best listening experience, headphones are strongly recommended*

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This week, we’ll be indulging in tranquility on the open sea as we spend some time on the deck of an elegant cruise ship. We have nothing to do today but enjoy the sights, sounds and sway of the ocean as we fall deeper into relaxation. Take this time for you whether you need a much needed break from your hectic day or simply wish to drift off to sleep to th...

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This week marks a very special milestone for R&R with Ri. This meditation marks episode number 100, and what better way to celebrate than focusing on small accomplishments. The little victories along the way are often the most important, but they’re also often the most overlooked.

Thank you so much for being with us, whether you’ve listened to all 100 episodes or are just now tuning in. We appreciate each and every one of you and hope you stick with us f...

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Our breathing has a major impact not only on our bodily functions, but also on our emotions and mental state. When we are stressed out, sometimes all we need to do is breathe. 

Thank you so much for joining me. Have a wonderful, peaceful week and I’ll see you next Monday for our 100th meditation episode!

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Today, we head to Paris to enjoy the sights and sounds of the renowned city and take some time to relax and enjoy the moment that we’re in. 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation.

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Life is hard. We all sometimes need words of encouragement to reassure us that we are okay. Today, we will check in with ourselves to identify any emotions we may be feeling and let any negativity go.  Just know that, wherever you are in life, you are okay. 

Thank you so much for joining me. I hope you have a week filled with happiness and peace, and I’ll see you next Monday for a new meditation.

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This week, we take a stroll through a magical forest to do absolutely nothing but bask in its enchanting atmosphere. 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation.

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This week, we continue to embrace the winter season as we venture far to the north to take in the beauty of the aurora borealis. Sit back, relax, and let the dancing colors of the night sky bring you peace. 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation!

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Winter is a time for rest and reflection. It’s the perfect season to reset our minds and embrace the stillness of the year’s colder months. So for this week’s meditation, we will focus on and embrace the calm and peace of the winter season to carry with us throughout our hectic days. 


Music:
"Cold" by Borrtex
"Gone" by Beneath The Mountain

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January marks the beginning of a new year, and with it comes the opportunity for a fresh start and new beginnings. This week, we will embrace the promise that January brings and focus on what a fresh start means to us and how it will shape our coming year. 

Thank you so much for joining me. Have a wonderful start to the new year and I'll see you back here next week for a new meditation.

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Christmas is a time to relax and celebrate the end of another year with family and friends. It can also be a stressful time for many of us, so it’s all the more important that we mindfully focus on what the holiday season is truly about and all the wonderful experiences it brings. This week, we head to a cozy Christmas town to simply take in the sights, sounds, smells and tastes. Just sit back, relax, and enjoy this small-town Christmas! 

Thank you so m...

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This week we head to a cozy cafe to relax and get lost in the beat of soothing lofi music. 

Thank you so much for joining me. Have a wonderful week and I'll see you next Monday for a new meditation.

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It is often said that laughter is the best medicine. This week we will use the power of laughter to put our minds and bodies at ease, and take a few moments to reflect on happy moments in our lives.

Thank you so much for joining me. Have a wonderful week filled with laughter and I’ll see you next Monday for a new meditation.

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This week we start to move into the holiday season as we celebrate Thanksgiving here in the United States. It’s important for us to stop and take moments to be grateful for all the good things we have in our lives. This holiday serves as a wonderful reminder of that. 

Thank you so much for joining me. Have a wonderful week, a Happy Thanksgiving, and I’ll see you next Monday for a new meditation!

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It’s important that we regularly take time to be in the here and now, and not just focus on the past or the future. We experience life as it comes, so that’s exactly what we should be doing to experience life to the fullest. Sit back, get comfortable, and let’s enjoy being in the present moment together.

Thank you so much for joining me. Be mindful and present this week and I’ll see you next Monday for a new meditation.

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Halloween is a time for enjoying fall weather with friends, eating candy, and having a few scares. This week, we head to an abandoned mansion out in the woods to enjoy some time by a cozy fireplace… but are we alone? This is the perfect opportunity to practice mindfulness and reflection even when we are unsettled. No matter what’s going on in the background, just focus on your breath and find peace and understanding within your mind. You might just surprise yourself with how relaxing a sp...

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This week, we’re off to Autumn Breeze Farms where we will meet up with some old friends and walk the orchards in search of the perfect apples for Granny Smith’s special apple pie recipe. 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation!

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Thank you so much for being patient with us the last few weeks as we were in the process of moving. This week we get back on track by practicing acceptance and letting go of the past. We have all had negative past experiences that we carry with us, but we are not resigned to carry these experiences forever—we can choose to take them as they are and move forward with our lives as we pursue happiness and prosperity.

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Life is busy, and we often don’t have time to sit and be still for very long. This week’s meditation is a short, 5-minute exercise that you can do anytime, anywhere, whenever you feel overwhelmed or just need a moment of peace. No matter what life throws at you, remember to take some time (even just 5 minutes) to slow down and recharge your mind. You’re worth it. 

Thank you so much for joining me. Have a wonderful week and I’ll see you n...

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Today we will be practicing a breathing technique called "alternate nostril breathing". This technique has been shown to improve general breathing and lung health, and it's easy to do. If you have any health concerns while going through the exercise, stop the exercise and be sure to contact your health provider. 

Thank you so much for joining me. Have a wonderful week and I'll see you next Monday for a new meditation.

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This week, we head to a secluded labyrinth deep in the heart of the forest. We will follow its winding trail, practicing mindfulness along our journey to the center. 

Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation!

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*You will need a food item for this meditation, so grab a snack!* 

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It is important for us to be mindful in as many areas of our lives as we can be, and it’s especially important for us to be mindful of what goes into our bodies. So this week, we will engage in a practice called mindful eating, seeking to appreciate every aspect of a meal. So grab a snack, get comfortable, and let’s eat! 

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We’ll be spending this week’s meditation gently floating down a lazy river and taking in all it has to offer. Sit back, get comfortable, and just enjoy the ride! 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you next Monday for a new meditation.

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This week, we spend some time in a tranquil zen garden where we will practice mindfulness and being present. Sit back, relax, and just enjoy being in this moment.

Ambience: birds, water, Asian music. 

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This week we head to a tranquil spa deep in a secluded forest. We have nothing to do here but to enjoy the sights and sounds of nature, as well as a nice massage.

Thank you so much for joining me. Have a wonderful week and I’ll see you back here on August 5th for a new meditation.

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This week, we head to the heart of the Big Apple and settle into a cozy New York City flat where we have no obligation but to simply enjoy the sights and sounds of the city. 

Ambience: city ambience, distant traffic, relaxing jazz music.


Thank you so much for joining me. Have a wonderful week and I’ll see you next Monday for a new meditation!

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This week, we head into the foothills of Scotland and set up by a serene loch to practice grounding and reconnect ourselves with the natural world. 

Thank you so much for joining me. Have a peace-filled week and I’ll see you next Monday for a new meditation.

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This week, we head to the park with our family and friends to enjoy an Independence Day celebration filled with food, fun and fireworks! 

Thank you so much for joining me. I wish you a wonderful rest of your week and I'll see you on Monday for a new meditation!

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This week's meditation will be coming out on Thursday for a special Independence Day episode. We're back on track with our normal schedule starting next Monday, July 8th!

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This week, we find ourselves in the hills of Tuscany, where we will immerse ourselves in the beautiful Italian countryside and enjoy some delectable local cuisine. 

Thank you so much for joining me, I wish you a week filled with peace and I'll see you back here next Monday for a new mediation!

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This week, we find ourselves in the heart of Alaska where we will ground ourselves in the natural world around us, becoming mindful of our connection to the earth. 

Thank you so much for joining me. Have a wonderful week filled with peace and I’ll see you back here next week for a new meditation!

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Today we're heading off to a tranquil Hawaiian beach where we will observe and connect with the beautiful natural world around us. 

Thank you so much for joining me. Have a wonderful week and I'll see you next Monday for a new meditation!

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Today, we're heading to a quiet meadow where we can escape the hustle and bustle of everyday life and simply enjoy the sights and sounds of nature. There are no schedules here, and nothing to do but sit back, relax and just be.

Thank you so much for joining me. Have a wonderful week and I'll see you next Monday for a new meditation.

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Our meditation this week takes us to a peaceful lake for Memorial Day, where we will spend time simply enjoying nature and relaxing with friends and family.

Thank you so much for joining me. I hope you have a wonderful week and I'll see you back here next Monday.