Advertise on podcast: Rachel Podger Therapy

Gratitude is a tremendously powerful tool.  If I experience frustration, particularly around aspects of life that are outside of my control, practising gratitude provides softness and gentleness.  Gratitude enables us to see another perspective, enjoy positive experiences, feel our emotions, deal with challenges and share in others' happiness.

This is a meditation to connect with inner joy. I invite you to take a moment to stop in your busy day, and to find a sunny, peaceful spot to listen to these words, breathe deeply, and bring awareness to your heart. As you breathe into your heart space, thereby breathing into your embodied awareness, it is possible to reconnect with the joy that resides within you. 

Nature has much to teach us, and even in the city, it is all around us. I encourage you to pause for a few minutes and engage with this meditation, where you can listen to, and learn from nature. The wind in the trees and the birds singing remind us that the beauty of life continues regardless of any difficulties we may be experiencing. Learning to tune into the sounds of nature helps build resilience and a sense of inner calm. 

 This weekend I am celebrating my marriage and as such joy is present, radiant, and all encompassing.  However, at mundane, or difficult, times in our lives me may forget that joy is within our grasp.  This is a meditation to come into your heart and connect. Connect with a friend, a loved one, someone who makes you smile and bring the warmth of joy into your body. 

The lightening mornings are giving me the space to pause, collect my thoughts, and notice how I'm feeling. I find the sounds of birdsong so soothing and uplifting to wake up to. The birds in the trees outside of my window are one of natures most beautiful gifts. I created a birdsong meditation to help you find this little bit of calm and beauty too. 

This is a meditation to help you find space through the medium of breath. The inward breath energizes and the outward breath calms our system. By focusing on the bodily sensations as we breathe we can find pleasure, peace, and relaxation both in our hearts and minds, and in the world outside. With space, we can forge resilience and equilibrium to face life's obstacles with positivity and confidence. 

In this short meditation, I invite you to find somewhere quiet to sit or lie down and focus on letting in the good. As you breathe in through your nose and out through your mouth, think of something that brings you joy. This could be a person, a place, being in nature, or the warmth of the spring sunshine. Let the positive feelings and sensations that come to mind travel through your body from the top of your head down to the soles of your feet. No matter how busy or stressful may life seem, remember you can come back to this place and focus on the good at any time.

In my latest meditation, I invite you to find somewhere quiet to sit or lie down and take in the beauty of the moment.  Taking some time to acknowledge your surroundings and remember a place, person, or sound that you think is beautiful and uplifting is sure to put a smile on your face. Remember, you can always come back to this place. Just close your eyes and take a moment to pause and reflect.

This is a mediation to help support you through difficult times. Whether you are feeling unwell, overwhelmed, sad, burnt out or deflated this soothing meditation will help guide you towards peace and tranquillity. 

Tuning in to the sounds of nature can help us connect with our bodies and loosen any areas of tension that we may be experiencing.   I find that listening to the birds singing as I walk in the mornings helps me take a moment to breathe, relax, and reflect on anything that may be causing me any stress. This weekend, I hope you find some time to enjoy nature and listen to all the wonderful sounds around you.

Spending time in the spring sunshine this week has filled me with hope and helped me relax and recover from being unwell.   Whether you sit in the sun or imagine the sensation of the warmth on the sun on your skin as you lie somewhere quiet, I hope this meditation enables you to take advantage of nature’s healing properties. 

When we think about touch, we often think about the touch of other people. But the touch of nature can be just as beneficial for our mind, body, and soul. Immersing myself in nature helps me feel at ease. Whether it's the wind in my hair or the brush of leaves and grass against my skin, the touch of nature helps me reconnect with my soul and reminds me to breathe and be at one with myself. This week, I hope my meditation helps you appreciate the touch of nature.