Advertise on podcast: Mindful Moments: Guided Meditations by Cedar Rose Counseling & Wellness

When anxiety, stress, or overwhelm begin to take over, it can feel tempting to fight what you're experiencing. This guided grounding meditation offers another approach. Using gentle breath awareness and the evidence-based 5-4-3-2-1 grounding technique, you'll reconnect with the present moment through your senses while supporting your nervous system with curiosity and compassion. This practice may be especially helpful if you're experiencing: • Anxiety • Panic • Chronic stress • Racing thoughts • Overthinking • Feeling emotionally overwhelmed You don't need to make your anxiety disappear. You simply need a place to begin. Take a slow breath, settle into the present moment, and allow yourself these few minutes of care. This podcast is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. At Cedar Rose, we believe healing happens when we address the whole person—mind, body, and nervous system. If you're struggling with anxiety and want deeper support: I offer holistic anxiety therapy for women throughout Ohio (in-person West Chester + online statewide). We work on understanding what's happening in your nervous system, healing at the root, and building sustainable calm—not just managing symptoms.Learn more about therapy (OH only): https://www.cedarrosecounseling.orgBook a free consultation: https://katherine-mclaughlin.clientsecure.meExplore the Mindful Moments Library for a quieter, distraction-free meditation experience - https://www.cedarrosecounseling.org/mindful-moments-libraryStart with our FREE Calm Guide: https://9812-katie.systeme.io/calmguideFollow on Instagram: @the.mindful_therapist Not in Ohio but looking for support? Check out our Finding Freedom From Anxiety Course: https://9812-katie.systeme.io/anxietycourse#AnxietyRelief #GroundingMeditation #Mindfulness #NervousSystemRegulation #Overthinking #StressRelief #AnxietyEducation #NervousSystemHealing #HolisticTherapy #AnxietyRelief #MindBodyConnection #UnderstandingAnxiety #TherapyForWomen #OhioTherapistGet 15% off your first purchase of all natural supplements to support your mental + physical health with code WELLNESS15 at checkouthttps://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Little hands reaching for you before your eyes are even open. A to-do list that already feels never-ending. If your mornings start with everyone else's needs before your own — this guided morning meditation is for you. In just a few minutes, you'll use gentle breath awareness and intentional exhale lengthening to calm your nervous system and create a moment of stillness before your day begins. This evidence-based practice draws on mindfulness, breathwork and somatic awareness to help you feel more grounded, supported, and present — even on the busiest mornings. You don't need to do this perfectly. You don't need extra time you don't have. You just need a few minutes that are yours. I'm Katie McLaughlin, a licensed therapist specializing in holistic anxiety care. On Mindful Moments, I share evidence-based meditations and mindfulness practices to help you find peace in the chaos — created especially for women carrying a lot and giving themselves so little. Press play before the world asks anything of you. Want more tools for calm? 🌿 Download the free CALM Guide — a step-by-step roadmap for cultivating peace in your mind and body: https://9812-katie.systeme.io/calmguide 📓 Therapist-Informed Journals - Take your mental health into your own hands: https://www.cedarrosecounseling.org/therapy-journals 📚 Purchase our ANXIETY COURSE — learn to manage anxiety on your own timing: https://www.cedarrosecounseling.org/anxiety-course 🧠 WORK WITH ME — holistic anxiety therapy in Ohio (telehealth available): https://www.cedarrosecounseling.org/ 🌱 XTEND LIFE SUPPLEMENTS — products I trust for mind - support: https://xtendlife.com?sca_ref=2955835.SHmFWd2xSW

If you're feeling anxious, nervous, jittery, or like your mind just won't stop — this practice is for you.In this guided meditation for anxiety, you'll use intentional breathwork to gently activate your parasympathetic nervous system — your body's built-in calm response. Through slow, extended exhales and mindful breath awareness, this practice helps shift your nervous system out of protection mode and into a state of safety.You don't need to force calm. You don't need to clear your mind. You only need to follow along.This evidence-based practice draws on an elongated exhale and mindfulness principles shown to calm the mind and ease the physical symptoms of anxiety — including shallow breathing, a racing heart, and muscle tension.Guided by Katie McLaughlin, a licensed professional clinical counselor and holistic anxiety specialist at Cedar Rose Counseling and Wellness in Ohio, this meditation was designed specifically for women navigating high-functioning anxiety and the nervous system dysregulation that comes with it.Whether you have 10 minutes or just need to come back to yourself right now — press play. You showed up. That's enough.Looking for more tools to calm anxiety? Download the free Calm Guide — a step-by-step roadmap for relaxation training. Want to go deeper? Learn more about our 8 week online anxiety course Receive 15% off your first purchase of the all natural products offered by XTend Life. Use code WELLNESS15 at checkout Ready for therapy? Learn more about Cedar Rose Counseling & Wellness. (Therapy is available for residents of OH only at the time)

Start the new year with this gentle, grounding guided meditation for anxiety and stress relief. This 15-minute guided practice is designed to help you: ✨ Calm your nervous system ✨ Process emotions without judgment ✨ Cultivate self-compassion ✨ Release the pressure to rush into the new year ✨ Ground yourself in what truly mattersInstead of hustling into new goals and resolutions, this meditation invites you to slow down, reflect, and step forward in alignment with your values.Perfect for anyone struggling with anxiety, overwhelm, or the pressure of a "fresh start." You are not behind. --- This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help relax and unwind. For deeper support:  I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide). Book a free consultation at https://katherine-mclaughlin.clientsecure.me Not in OH but ready for lasting relief? My online Anxiety Course was made for you. https://www.cedarrosecounseling.org/anxiety-course Resources:  🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling  🌿 Website: www.cedarrosecounseling.org  🌿 Instagram: @cedarrose_counseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide Mind-Body Wellness Resources: Gut health and brain health play a significant role in anxiety and mood regulation. XTend Life offers clean, science-backed supplements to support both physical health and mental health.  If you're interested: Use code WELLNESS15 for 15% off your first order. Full disclosure: This is an affiliate link, which means I may earn a small commission at no extra cost to you. I only share products I genuinely use and believe support holistic health. https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW #guidedmeditation #anxietyrelief #newyearmeditation #meditationforanxiety #stressrelief #nervoussystemhealing #selfcompassion #mindfulmeditation #anxietysupport #emotionalregulation --- DISCLAIMER: This meditation is for educational and relaxation purposes and is not a substitute for professional mental health treatment. If you're struggling with anxiety or mental health concerns, please seek support from a licensed professional.

Sink into calm with this therapist-guided body scan meditation designed to support anxiety relief and re-center your awareness. You’ll be guided to notice tension, connect to physical sensations, and soften into your breath. Perfect for moments of overwhelm or daily reset. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help you ground your body and calm your nervous system. Resources: 🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling 🌿 Website: www.cedarrosecounseling.org 🌿 Instagram: @cedarrosecounseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purcahse - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW For deeper support:I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide). Book a free consultation at https://katherine-mclaughlin.clientsecure.me #BodyScanMeditation #AnxietyRelief

Ever feel like your responsibilities are too much to carry? Or like your emotions are pulling you under? This guided meditation is inspired by Acceptance and Commitment Therapy (ACT) and focuses on the skill of urge surfing — learning to ride the waves of difficult emotions without being consumed by them. Together, we’ll use the breath, imagery, and mindful awareness to process overwhelm, calm the nervous system, and reconnect with what matters most. Perfect for moments of stress, frustration, or when you’re caught in spirals of “too much.” ✨ What you’ll gain from this practice: A safe space to breathe and ground your nervous systemTools for observing emotions without judgmentA gentle ACT-inspired reflection to guide behavior toward your valuesRelief from overwhelm by practicing acceptance and curiosity This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help you process emotions leading to stress and overwhelm. Resources: 🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling 🌿 Website: www.cedarrosecounseling.org 🌿 Instagram: @cedarrosecounseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purcahse - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW For deeper support:I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide). Book a free consultation at https://katherine-mclaughlin.clientsecure.me #BodyScanMeditation #AnxietyRelief

Step into a calm, grounded space with this Acceptance and Commitment Therapy (ACT)-inspired meditation designed to help you gently defuse from anxious thoughts. Learn to notice your thoughts as passing events — not truths — using mental imagery, mindful awareness, and compassionate guidance. Perfect for moments when overthinking feels overwhelming. Press play to begin shifting your relationship with your thoughts from struggle to ease. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help you defuse from anxious thoughts. Resources:  🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling  🌿 Website: www.cedarrosecounseling.org 🌿 Instagram: @cedarrose_counseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purcahse - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW For deeper support: I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide). Book a free consultation at https://katherine-mclaughlin.clientsecure.me #AnxietyRelief #anxietysupport

Feeling rushed, anxious, or stuck in overwhelm? This 10-minute breathing meditation is designed to help you slow down and reset. Whether you're in between tasks, hiding in the bathroom for a minute of peace, or just trying to stay grounded while juggling mom life or high-stress work days — this is for you. You’ll be gently guided through a calming breathwork practice that supports nervous system regulation, body awareness, and emotional reset. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help you relieve and manage stress. Resources:  🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling  🌿 Website: www.cedarrosecounseling.org 🌿 Instagram: @cedarrose_counseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purcahse - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW For deeper support:  I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide). Book a free consultation at https://katherine-mclaughlin.clientsecure.me #AnxietyRelief Get 15% off your first purchase of all natural supplements to support your mental + physical health with code WELLNESS15 at checkouthttps://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

If life has you feeling rushed, anxious, or disconnected from your body, this 5-minute guided breathing practice is for you. Designed to help you deepen your breath, relax your muscles, and calm your nervous system, this meditation is perfect for stressed-out moms, high achievers, or anyone who just needs a moment of stillness. Through deep abdominal breathing and mindful pauses, you’ll begin to shift from tension to calm — even if you’ve been holding your breath all day. 🎧 What’s inside: Breath awareness to reset your body’s stress response Nervous system regulation techniques Guided relaxation to bring you back into your body A moment of peace for anxious, overwhelmed minds This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help you connect to your breath and calm your nervous system. Resources:  🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling  🌿 Website: www.cedarrosecounseling.org 🌿 Instagram: @cedarrose_counseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purcahse - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW For deeper support:  I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide). Book a free consultation at https://katherine-mclaughlin.clientsecure.me #AnxietyRelief Get 15% off your first purchase of all natural supplements to support your mental + physical health with code WELLNESS15 at checkouthttps://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW

Feeling stressed or overwhelmed? This gentle 15-minute mindfulness meditation is here to help you calm your nervous system, reduce anxiety, and reconnect with the present moment — no matter how busy life feels. Whether you're an anxious mom, a high-achiever with a racing mind, or simply navigating a hectic season, this guided practice will walk you through simple breathing and awareness techniques to help you find your calm again. You’ll learn how to: Observe your thoughts without judgment Anchor your attention to your breath Create space between stimulus and response Gently reset your body and mind This is the perfect meditation to start or end your day, take a midday mental break, or use anytime anxiety starts to build. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help you calm your nervous system and ease anxiety. Resources:  🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling  🌿 Website: www.cedarrosecounseling.org 🌿 Instagram: @cedarrose_counseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW For deeper support:  I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide). Book a free consultation at https://katherine-mclaughlin.clientsecure.me #AnxietyRelief Get 15% off your first purchase of all natural supplements to support your mental + physical health with code WELLNESS15 at checkouthttps://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW #MindfulnessForMoms #AnxietyRelief #GuidedMeditation #StressReliefTools #NervousSystemRegulation #MindfulParenting #MentalHealthSupport

Feeling overwhelmed, anxious, or stuck in your head? This therapist-led breathwork practice is designed to help you calm your nervous system, regulate your emotions, and reconnect with your body — no experience necessary. In just a few minutes, you’ll learn a simple vagus nerve-activating breathing technique, ideal for managing overthinking, perfectionism, and high stress. Whether you're winding down at night or hitting reset during the day, this practice is for you. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help you calm your nervous system and process emotions. Resources:  🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling  🌿 Website: www.cedarrosecounseling.org 🌿 Instagram: @cedarrose_counseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW For deeper support:  I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide). Book a free consultation at https://katherine-mclaughlin.clientsecure.me #AnxietyRelief 💛 Get 15% off natural wellness supplements:Use code WELLNESS15 → xtend-life.com

Struggling with falling asleep due to stress, anxiety, or racing thoughts? This progressive muscle relaxation for deep sleep is designed to help you unwind and fall into a deep, restful sleep. By gently releasing tension from head to toe, this sleep meditation calms the nervous system and prepares your body and mind for quality rest. Perfect for those dealing with insomnia, chronic anxiety, or nighttime overthinking. Ideal for: • Deep sleep • Anxiety relief at bedtime • Stress release through body-based relaxation This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to ease you into deep sleep and relaxation. Resources:  🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling  🌿 Website: www.cedarrosecounseling.org 🌿 Instagram: @cedarrose_counseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW For deeper support:  I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide). Book a free consultation at https://katherine-mclaughlin.clientsecure.me #progressivemusclerelaxation #AnxietyRelief

Emotions can be intense, unpredictable, and hard to hold — especially when anxiety or overwhelm is involved. This guided meditation for emotional regulation helps you turn toward strong emotions with compassion, awareness, and mindful breath.This practice invites you to observe the sensations of emotion in your body, understand what those feelings may be trying to tell you, and gently choose a values-aligned response — instead of reacting from urgency or fear.🎧 This emotion regulation meditation is ideal if you're feeling anxious, overwhelmed, or emotionally disregulated and need space to pause and breathe. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help you process and regulate overwhelming emotions. Resources:  🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling  🌿 Website: www.cedarrosecounseling.org  🌿 Instagram: @cedarrose_counseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW For deeper support:  I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide).  Book a free consultation at https://katherine-mclaughlin.clientsecure.me

This 10 minute meditation for unpleasant emotions guides you through accepting and processing emotions that are hard to hold. This emotional reset allows you to sit with difficult emotions while learning take back control of your actions. Unpleasant emotions are often labeled as "negative emotions" and are written off to be ignored or suppressed. We know avoidance and suppression are not helpful coping skills for long term mental health, which is why this 10 minute meditation guides you through identifying, understanding, accepting and processing these challenging emotions. This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help you process and regulate unpleasant emotions. Resources:  🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling  🌿 Website: www.cedarrosecounseling.org  🌿 Instagram: @cedarrose_counseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW For deeper support:  I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide).  Book a free consultation at https://katherine-mclaughlin.clientsecure.me

Calm your body and renew your mind with this 10 minute mindfulness practice. Mindfulness is a practice of paying attention to the here and now and continually coming back to the here and now when the mind inevitably veers off course. The more we cultivate the skill of mindfulness, the more we will reap the rewards of the practice, such as improved mood and ability to manage stress, increased psychological flexibility (a cornerstone of improved mood and healthy relationships) and even a renewed relationship to our internal experiences of thoughts and emotions.  This guided meditation is created by Katie McLaughlin, LPCC-S, founder of Cedar Rose Counseling & Wellness—a holistic therapy practice specializing in anxiety treatment for women. This meditation is rooted in evidence-based practices to help you calm your body and renew your mind. For deeper support:  I offer holistic anxiety therapy for women in Ohio (in-person West Chester + online statewide). Book a free consultation at https://katherine-mclaughlin.clientsecure.me Resources:  🌿 More meditations + anxiety education: YouTube - Mindful Moments by Cedar Rose Counseling  🌿 Website: www.cedarrosecounseling.org  🌿 Instagram: @cedarrose_counseling 🌿Free Calm Guide: https://9812-katie.systeme.io/calmguide 🌿 Clean supplements to support your physical and mental health . Use Code WELLNESS15 for 15% off your first purchase - https://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW #AnxietyRelief Get 15% off your first purchase of all natural supplements to support your mental + physical health with code WELLNESS15 at checkouthttps://www.xtend-life.com?sca_ref=2955835.SHmFWd2xSW