Advertise on podcast: Our Mindful Nature: Meditation Inspired by Nature to Soothe the Overwhelmed Mind and Ease Anxiety

11 years ago, this podcast began as a simple gift for a handful of meditation students. Today, it comes to a close with a full heart and deep gratitude. In this final episode of Our Mindful Nature, host and meditation teacher Meryl Arnett shares a personal reflection on the journey that brought this podcast to life, what it has meant to carry a practice through 11 years of real life, and where mindfulness is calling her next. What began as a simple idea, uploading one- and two-minute meditations to SoundCloud under the name The Mindful Minute, grew into something far beyond what Meryl ever imagined: a community of practitioners finding stillness together through nature-inspired meditations, breathtaking field recordings, and honest conversations about what it means to pay attention in a complicated world. What To Expect - The origin story of Our Mindful Nature — from SoundCloud to 11 seasons - How a simple suggestion from a dear friend changed the entire direction of the podcast - What Meryl has learned about the difference between meditating peacefully and living mindfully - Why she feels called to a more embodied, rooted, and community-centered practice now - Where the podcast will continue to live after this final episode - How to stay connected with Meryl going forward - A final invitation to every listener who has shown up, week after week, for this practice A Note on the Archive Our Mindful Nature will remain available everywhere you listen to podcasts through the end of 2026. After that, all episodes will continue to live on YouTube indefinitely, so these meditations will always be there when you need them. Stay Connected with Meryl The best way to stay connected is through Meryl's newsletter. Sign up at https://www.merylarnett.com to be the first to know what comes next. Learn more about Meryl's work at https://www.merylarnett.com. Thank you to Nick McMahan and Gordon Hempton for the nature field recordings that gave this podcast its soul, and to Brianna Nielsen for production and editing support throughout this final season. The final soundscape you hear is Meryl's personal favorite from Gordon Hempton - Primeval Forest recorded in North Carolina's old growth forests. Nick McMahan: https://www.nickcmcmahan.com/ Gordon Hempton: https://soundtracker.com/ Brianna Nielsen: https://www.instagram.com/itsbriannanielsen

Can preparing dinner become a mindfulness practice? In this conversation, Meryl sits down with cookbook author and podcast creator Nicki Sizemore to explore how intention, gratitude, and presence can transform even the most ordinary meal into something deeply nourishing. As Our Mindful Nature enters its final season after 11 incredible years, this series continues its exploration of food as a doorway into everyday mindfulness. Nicki is the author of Mind, Body, Spirit, Food — a cookbook woven through with grounding meditations, rituals, and intentions designed to help us prepare meals with joy and presence. Her message is clear: mindfulness doesn't require a retreat, a silent room, or extra time. Sometimes, it begins with a single breath before you chop that onion. What To Expect - How Nicki discovered mindful cooking out of a moment of real burnout — and how it became a healing practice - Why we so easily leave our meditation practice on the cushion — and how to carry it into the rest of our day - The four core practices for cooking with intention: breath, engaging the senses, setting an intention, and gratitude - How setting a single word as an intention before cooking can shift your nervous system and your entire evening - How adaptable recipes create space for presence instead of perfectionism Featured Guest Nicki Sizemore is a cookbook author, culinary school graduate, and the creator of the Mind, Body, Spirit, Food podcast and Substack. With over 20 years in the food industry, she now lives at the intersection of intentional cooking and mindful living, helping people find freedom, presence, and deep nourishment in their kitchens. Find Nicki at: Instagram: https://www.instagram.com/nickisizemore/ Substack & Podcast (Mind, Body, Spirit, Food): https://mindbodyspiritfood.substack.com/ Mind, Body, Spirit, Food cookbook — available wherever books are sold After 11 incredible years, this summer series marks the final season of Our Mindful Nature. Stay tuned in the coming episodes as Meryl shares more about what's next. Thank you to Brianna Nielsen for production and editing support. Find her at: https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

What if one of the most profound mindfulness practices isn't found on a meditation cushion, but around a table instead? In this conversation, meditation teacher Meryl Arnett sits down with anthropologist, meditation teacher and author Dr. Ashanté Reese to explore how food nourishes not only our bodies, but our histories, our communities, and our capacity to care for one another. As Our Mindful Nature enters its final series after 11 years, this episode opens a rich exploration of food as a doorway into everyday mindfulness. Dr. Reese is the author of Gather: Black Food, Nourishment, and the Art of Togetherness, and together she and Meryl examine the gardens, family reunions, repasts, and mutual aid spaces where ancestors are honored, cultural traditions are sustained, and communities practice radical hospitality, all as expressions of mindfulness itself. What To Expect: - Why the meditation cushion is just one small entry point into a much larger awakeness - The meaning of nourishment beyond food: tending to our social bodies, preserving memory, and cultivating belonging - How gathering around food has historically been communal, and what we lose when we treat it as purely private - The gap between our stated values and how we actually live, and how mindfulness (and food) can help close it Featured Guest Dr. Ashanté Reese is a cultural anthropologist and author of Gather: Black Food, Nourishment, and the Art of Togetherness (W.W. Norton). Her research explores community, belonging, and how people come together around food. She is based in Austin, TX, and has been a dedicated meditation practitioner for years. Find Dr. Reese at https://www.amreese.com/ and on Instagram at https://www.instagram.com/dramreese/ and on Threads at @areese07. Resources Mentioned Gather: Black Food, Nourishment, and the Art of Togetherness by Dr. Ashanté Reese — available at indie bookstores, including: BEM of Brooklyn (first bookstore in the country dedicated to Black food): https://www.bembrooklyn.com/ Yes Please Books (Atlanta area): https://www.yespleasebooks.com/ After 11 incredible years, this summer series marks the final season of Our Mindful Nature. Stay tuned in the coming episodes as Meryl shares more about what's next. Thank you to Brianna Nielsen for production and editing support. Find her at: https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

What if you could experience the complete journey of a spring rainstorm from beginning to end? This extended nature listening episode offers the full, unedited soundscape that formed the backdrop for the three-part "Chasing the Ephemeral" meditation series. Recorded in Washington State's Cascade Mountains, this pure nature experience invites you into deep listening without guidance, narration, or interruption. Perfect for meditation, work, study, sleep, or any time you need the grounding presence of authentic nature sounds to support your wellbeing. About the Recording This soundscape was captured by acoustic ecologist Nick McMahon in the deep western valleys of the Cascade Mountains, on the ancestral land of the Stillaguamish People. The recording location features a saturated valley floor soft with marshes, old-growth groves, rivers, and streams. During early spring months, this pristine wilderness offers profound solitude where the transition from night to day can be heard through nature's own expression. No AI! Recording credit: Nick McMahon, Acoustic Ecologist Land acknowledgment: Recorded on ancestral lands of the Stillaguamish People Learn more: https://www.stillaguamish.com/about-us/ Series Pause and Summer Return The podcast will take a brief pause before returning with summer meditation series. Subscribe to Meryl's newsletter for bonus reflections, soundscapes, book recommendations, and between-seasons content at merylarnett.com. Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

What does tender self-care look like when the world feels overwhelming? In this final episode of the "Chasing the Ephemeral" spring series, meditation teacher Meryl Arnett turns to the salamander, quiet guardian of vernal pools, for wisdom about gentle transformation and emotional balance. Through a deeply personal dream about tending to what's been neglected, this meditation explores how to practice radical self-care during times of moral injury and societal upheaval. Set against the continuing spring rain soundscape, this salamander-inspired practice teaches us to balance emotional energy (water) with earthly stability (land), finding our way between overwhelmed withdrawal and constant activism. What You'll Experience A guided meditation inspired by salamander wisdom that balances emotional energy with grounded stability Discussion of moral injury - the anguish from witnessing harm that violates our deepest values when we feel powerless to stop it Practical self-care guidance that goes beyond social media wellness to include simple, tender acts of care The three pillars of healing: getting present, feeling what you feel in your body, and reconnecting with yourself and others Salamander symbolism exploring their dual life in water and on land as teachers of balance and transformation About the Soundscape Conclusion This meditation completes the spring rain journey recorded by acoustic ecologist Nick McMahon in Washington's Cascade Mountains on Stillaguamish ancestral lands. The full three-part series has followed water from gathering storm to vernal pool creation, mirroring our own cycles of emergence and transformation. Recording credit: Nick McMahon, Acoustic Ecologist The photos you see throughout this meditation are also from Nick McMahan. Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

How do we meet beauty at the precise moment it appears and practice releasing it just as gently? In this second episode of the three-part "Chasing the Ephemeral" series, meditation teacher Meryl Arnett guides us beneath April's Pink Moon for a practice in experiencing awe without attachment. Just like the creeping phlox that suddenly carpets the ground in pink before fading away, this meditation teaches us to honor what blooms in our lives right now. Set against the continuing spring rainstorm in Washington's Cascade Mountains, this lunar meditation explores the many names for April's moon and invites you to expand beyond individual self into universal connection. What You'll Experience A guided lunar meditation that directs awareness upward to connect with the moon's presence, visible or not The story of many cultural names for April's moon: Seed Moon, Pink Moon, Awakening Moon, Frog Moon, Fish Moon, Planter's Moon, and many others Practice in expansion and release - breathing beyond body boundaries to melt into the universal About the Continuing Soundscape This meditation continues the spring rain recording from Part 1, captured by acoustic ecologist Nick McMahon in the deep western valleys of the Cascade Mountains on the ancestral land of the Stillaguamish People. The ongoing rainstorm provides continuity as we deepen our exploration of ephemeral beauty and the practice of meeting each moment with awe. Recording credit: Nick McMahon, Acoustic Ecologist The photos you see throughout this meditation are also from Nick McMahan. Your Practice This Week Become a guardian of your own solitude. Protect a few quiet minutes daily to listen to your breath, the changing season, and the subtle feelings that rise and fall within you. Notice what is blooming in your life right now and honor it before it shifts into something new. Coming Up in This Series Part 3 releases next Thursday, continuing to follow the rain as it gathers and transforms, exploring salamander wisdom and completing our journey into ephemeral spring magic. Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

What if the most meaningful experiences are the ones we can only meet in the moment? This first episode in a three-part spring series explores the concept of "ephemeral"—those fleeting wildflowers, temporary woodland pools, and brief moments of wonder that can only be caught when we're fully present. Join meditation teacher Meryl Arnett for a journey into spring's hush, where we learn to practice awe and find renewal in life's most transient moments. Set against the backdrop of a mountain rain shower in Washington's Cascade Mountains (real sounds, no AI), this episode teaches the AWE technique—a simple practice for cultivating wonder in everyday life, even when spring feels chaotic and overwhelming. What You'll Discover The meaning of "ephemeral" and why spring offers unique lessons about impermanence, presence, and renewal The AWE technique - a simple 30-second micro-practice using Attention, Wait, and Exhale to cultivate wonder anywhere How to find stability in spring's chaos by learning to "linger on the edge of now" rather than rushing toward summer A 20-minute guided meditation with spring rain sounds to practice cultivating awe and presence About the Spring Rain Soundscape This meditation features the authentic sounds of a spring rain shower recorded by acoustic ecologist Nick McMahon in the deep western valleys of the Cascade Mountains, on the ancestral land of the Stillaguamish People. The saturated valley floor, soft and spotted with marshes, old-growth groves, rivers, and streams, provides pristine solitude during early spring months. As the days grow longer, these recordings capture the transition from night to day, allowing us to listen to the movement of time through nature's expression. This recording also captures Nick's first recording of a Barred Owl, discovered during the editing process, adding an extra layer of ephemeral magic to the soundscape. Recording credit: Nick McMahon, Acoustic Ecologist Your Weekly Practice Choose one ephemeral moment each day and pause for it. Use the AWE technique: pay attention, wait, and exhale. Notice how this practice of reverential wonder softens the boundaries of self and connects you to something larger. Coming Up in This Series Part 2 releases Wednesday (one day early) with April's Full Pink Moon, continuing this spring rain meditation and deepening our exploration of the ephemeral Part 3 completes the series as we follow the full journey of spring's renewal and impermanence The photos you see throughout this meditation are also from Nick McMahan. Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Before the world wakes, the frozen forest comes alive. This unique 30-minute listening experience invites you into the pristine winter dawn of Washington State's Sinlahekin Valley, where winter birds greet the morning with bold, communal song that cuts through the cold and offers deep reassurance. Unlike traditional guided meditations, this is pure, unfiltered nature—no narration, no instructions, just you and the authentic sounds of winter's dawn chorus. Perfect for when you need grounding, presence, or a reminder that you're never truly alone. What You'll Experience 30 minutes of authentic winter birdsong recorded in real-time in Washington's frozen evergreen forest Pure nature soundscape with no AI enhancements, additions, or artificial sounds—this is a real place, real presence Unguided listening meditation that allows you to settle at your own pace without instructions to follow Dawn chorus of winter birds whose clear, insistent calls offer comfort after the long stillness of night Flexibility to listen for as long or short as works for you—use the full 30 minutes or take snippets throughout your day About the Recording Location This soundscape was captured by acoustic ecologist Nick McMahan in the Sinlahekin Valley of Washington State, on the traditional lands of Indigenous peoples now known as the Colville Confederated Tribes. Located deep in the isolated wilderness on the northeast edge of the Cascade Mountain Range, this frozen evergreen valley transforms during winter's dawn as the forest awakens with enthusiastic birdsong. The loud, joyful calls feel especially reassuring after long, chilly nights in this remote valley, where winter's silence gives way to nature's morning symphony. The photos you see throughout this meditation are also from Nick McMahan. Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

What lives beneath the surface of your winter mind? In this gentle guided meditation, host and meditation teacher Meryl Arnett invites you into the quiet wisdom of winter's stillness. Inspired by the children's book "Over and Under the Snow," this practice explores what rests beneath the metaphorical snow of our busy lives - the feelings, needs, and truths that are warming, waiting to be revealed in their own time. Perfect for anyone seeking deeper self-awareness during winter months or when something feels "fine" but you sense there's more underneath. About the soundscape you hear throughout the episode: The winter sounds in this meditation were recorded by acoustic ecologist Nick McMahan in the Sinlahekin Valley of Washington State, on the lands of Indigenous peoples known today as the Colville Confederated Tribes. Deep in winter, this remote valley feels more wild and isolated than any other time of year. The soundscape captures the stunning quiet beauty of steep snow-covered slopes, small frozen ponds, and the sense of exaggeration each environmental sound holds during winter's cold, dark days. The photos you see throughout this meditation are also from Nick McMahan. Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

How do you welcome a new year when your heart is still holding grief? Host Meryl Arnett sits down with beloved poet James Crews to explore the essential practice of turning toward grief rather than away from it. In this conversation, James shares insights from his latest poetry collection "Turning Toward Grief" and offers gentle guidance on holding both sorrow and beauty as we enter 2026. What You'll Discover Why poetry becomes essential during grief and how it helps us process emotions that feel too big for ordinary words How to comfort someone who is grieving through James' beautiful poem with practical wisdom about presence versus fixing How to hold personal grief alongside global uncertainty without becoming overwhelmed or shutting down Perfect For People processing recent losses or grief who want gentle, practical guidance Meditation practitioners experiencing difficult emotions during practice Caregivers and healing professionals dealing with secondary grief and overwhelm Anyone feeling the weight of global events and personal challenges Featured Guest James Crews is a celebrated poet whose work focuses on turning toward life's most difficult emotions with tenderness and wisdom. Author of multiple poetry collections including "Love Is All Is for All of Us" and "Turning Toward Grief," James creates accessible, healing-centered poetry that helps readers navigate loss, love, and the complexities of being human. Learn more about James at https://www.jamescrews.net/ Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Just the Meditation: This 10-minute guided meditation invites you deep underground to listen for the "message of the heart." Using progressive body softening and breath awareness, you'll descend into your inner underland to discover what wisdom awaits in the shadows. This meditation is excerpted from our Underland Part 3 episode. Listen to Monday's full episode for context and teachings on journaling your meditation insights and sheltering inner wisdom. Set against calming nature sounds of the Amazon rainforest, this underground meditation guides you through a unique practice of softening and listening. Rather than rushing through your practice, you'll learn to linger in the depths of consciousness, allowing whatever wants to emerge — whether worries, memories, phrases, images, or daydreams — to surface naturally. What You'll Experience: Guided descent into underground consciousnessProgressive body softening from face to bellyExtended silent meditation for deep inner listeningPractice of witnessing thoughts, stories, and heart messagesGentle return with breath awareness and movementHigh-quality nature soundscape from the Amazon Rainforest for immersion Post-Practice Suggestion: Have a journal nearby to capture any insights, images, or messages that emerged during your practice — even if they seem nonsensical at first. Podcast Break Notice Our Mindful Nature will be taking a brief hiatus for the holiday season. We'll return in the new year with fresh nature-inspired practices to support your meditation journey. Thank you for being part of our mindful community — may your practice continue to flourish during this restful pause. Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. New episodes every Monday (just the meditation) and Thursday (a full meditation class). Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Welcome to Part 3 of our Underland meditation series — the final journey into our inner depths. Over the past two weeks, we've learned to linger in uncomfortable spaces and discover gifts hidden in our shadows. Today, we complete this transformative journey by learning how to protect and preserve the wisdom we've unearthed. Inspired by ancient traditions of burying treasure for safekeeping, this episode explores how our underground consciousness can serve as both a storage place for pain AND a vault for our most precious insights. Host Meryl Arnett shares why journaling after meditation isn't just helpful — it's essential for integrating the "message of the heart" that emerges from deep practice. What You'll Learn: How to capture non-linear meditation insights and daydreamsThe ancient wisdom of "sheltering" precious discoveriesThe three-step Underland process: descend, mine value, shelter wisdom Related Episodes: Listen to Parts 1 and 2 of the Underland series for the complete journey of descending into difficult spaces and mining value from shadow work. Journal Prompts: After your meditation, spend 2-5 minutes writing down what you saw, thought, remembered, felt, or daydreamed — even if it seems nonsensical. This is your inner treasure worth preserving. Podcast Break Notice Our Mindful Nature will be taking a brief hiatus for the holiday season. We'll return in the new year with fresh nature-inspired practices to support your meditation journey. Thank you for being part of our mindful community — may your practice continue to flourish during this restful pause. Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. New episodes every Monday (just the meditation) and Thursday (a full meditation class). Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Just the Meditation: This 15-minute guided meditation invites you into a deep practice of softening and surrender. Using progressive body awareness, you'll release tension layer by layer — from skin through fascia, muscle, and bone — allowing yourself to melt into the present moment. Part of the Underland Series: This meditation is excerpted from our Underland Part 2 episode. Listen to Thursday's full episode for context and teachings on entering the rabbit hole and exploring your inner landscape. Set in the immersive sounds of the Amazon rainforest, this body scan meditation guides you through a unique approach to relaxation. Rather than just releasing muscle tension, you'll explore softening every layer of your being — imagining your skin, fascia, muscle, bone, organs, breath, and even thoughts becoming more fluid and flexible. What You'll Experience: Guided body scan from surface to coreExtended silent meditation for deep integrationHigh-quality Amazon rainforest nature soundscapeProgressive softening technique for full-body relaxationPractice of surrender and letting go Perfect for: Stress relief and anxiety reductionBedtime relaxationMidday reset and groundingAnyone feeling physically or emotionally tenseThose seeking deeper meditation practicePeople who hold tension in their body Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. New episodes every Monday (just the meditation) and Thursday (a full meditation class). Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Welcome to Part 2 of our Underland meditation series. Last week we explored the underground as a place to dispose of what is harmful — trauma, secrets, and pain. This week, we venture deeper to discover the treasure, wisdom, and insight waiting for us in those shadowed spaces. Inspired by Robert Macfarlane's book Underland, this meditation uses the metaphor of underground cave exploration to guide you through narrow, uncomfortable passages toward expansive inner caverns of insight. Like Alice's journey down the rabbit hole, this practice invites chaos and uncertainty as pathways to profound self-discovery. What You'll Experience: Guided progressive relaxation from skin through fascia, muscle, and bone Extended silent meditation for deep inner exploration Amazon rainforest nature soundscape Practice softening resistance rather than fighting your experience Tools for working with difficult meditation sessions Perfect for: Meditation practitioners ready for deeper shadow work Anyone struggling with dark or difficult meditation experiences Those seeking self-discovery and inner wisdom People working through trauma or emotional healing Claustrophobic feelings in meditation or life Related Episodes: Listen to Entering The Underland: Nature Meditation for Processing Fear and Underground Healing {part 1} for the complete exploration of disposing of what is harmful before mining for inner treasure. Content Warning: This episode discusses trauma, shadow work, and difficult emotions. Practice only when you feel physically and emotionally resourced to do so. Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. New episodes every Monday (just the meditation) and Thursday (a full meditation class). Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Sometimes the most powerful meditation practice is simply staying present — even when it's uncomfortable. This 10-minute guided meditation invites you to lie down, soften, and surrender to what is, accompanied by the immersive sounds of the Amazon Rainforest. Instead of trying to fix, change, or escape difficult feelings, this practice asks you to simply be here. To notice your breath. To feel the sounds of the dark rainforest around you. To acknowledge the thoughts and stories in your mind. And to stay for just one more breath. What To Expect Guided body scan to release tension and soften into the present momentBreath awareness practice with gentle reminders to return when your mind wanders7 minutes of silent meditation with authentic Amazon Rainforest soundscapesPermission to simply be — without needing comfort, peace, or enjoymentAn invitation to linger in the underland rather than running from discomfort Perfect For Quick meditation practice when you're feeling overwhelmed or anxiousBedtime or deep rest meditationPractitioners exploring shadow work or darker contemplative practicesMoments when you need to stop running and simply be presentNature sound meditation lovers Meditation Details Length: 10 minutes Style: Guided meditation with silent practice period Position: Lying down (or seated if preferred) Soundscape: Amazon Rainforest field recordings Best for: Anxiety relief, insomnia, stress reduction, grounding practice, surrender practice Practice Tip You don't need to feel peaceful, comfortable, or calm during this meditation. The invitation is simply to be here with what is — the comfortable and uncomfortable, the peaceful and noisy, the enjoyable and unenjoyable. This is your time to stop running and practice staying. Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more. New episodes every Monday (just the meditation) and Thursday (a full meditation class). Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com/ https://www.instagram.com/itsbriannanielsen This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.