Nine-Minute Meditation: Workday Reset

Take a break during your workday to reduce stress, recharge and rise above challenges.

Six-Minute Meditation: Setting Intentions

Setting intentions helps you focus on the things you can control and the choices you need to make. It serves as a roadmap for achieving your goals.

Seven-Minute Meditation: Relaxing Body Scan

During this body scan meditation, you’ll observe the sensations in the body from head to toe while letting go of any tension, leaving you feeling calm and relaxed.

Eight-Minute Meditation: Sigh Breathing

Let go of stress as Marissa leads you in 10 sigh-breath cycles, each involving two inhales through the nose and a long exhale “sigh” through the mouth to decrease stress and promote a sense of calm.

Eight-Minute Meditation: Morning Sunrise Along the St. Clair River

During this meditation, allow your breath to soothe you so you can increase your focus, attention and receptiveness.

10-Minute Meditation: Reflective Labyrinth Walk

Join Marissa on a labyrinth walk through the Botanic Garden at Historic Barns Park in Traverse City, Michigan. Visualize yourself walking, or actively take part by walking wherever you are, and allow your mind to focus on an intention.

11-Minute Meditation: Finding the Power Within You

During this meditation you will be lead in a visualization exercise to find the power within to build your strength and resilience, which will help you take charge of your life and go after the things you desire.

11-Minute Meditation: Making Space to Heal

During this meditation, you will make space in your heart, mind and body as you invite love, compassion and joy to flow through you.

13-Minute Meditation: Morning Sunrise Mantra

Open yourself up to receive love and compassion as you enjoy an early morning sunrise over the St. Clair River in Marine City, MI.

10-Minute Meditation: Conscious Responding

During this meditation, learn to give your thoughts and emotions room to breathe so you can respond consciously rather than react mindlessly out of habit.

Eight-Minute Meditation: Less is More

During this meditation, let go of what does not serve you to make space in your heart and mind for more joy, love and compassion.

Eight-Minute Meditation: Gratitude

Set sail and let your worries drift away as you allow gratitude to wash over you. Express appreciation for all that you have.

Seven-Minute Meditation: Mindfulness of the Senses

Ground yourself in the present moment by taking time to connect with yourself and your senses.

Eight-Minute Meditation: Observing the Breath for Relaxation

Enjoy a winter sunset over a frozen Fife Lake. Observe the breath moving in and out of the body, promoting relaxation and calm.

Four-Minute Meditation: Five Finger Breathing Visualization

Relax and invite more focus into your day as you trace your fingers and mindfully synchronize your breath.

Seven-Minute Meditation: Box Breathing

This deep breathing technique can be used to calm your mind and body, allowing you to reset and stay focused.

Seven-Minute Meditation: Ahimsa Mantra

Invite loving kindness and compassion into your day as you repeat the mantra, “Ahimsa.” Mantras keep the mind focused on the present.

Seven-Minute Meditation: Spread Your Wings

Be open to the experience of play as you visualize yourself spreading your wings and finding joy. Later, take this practice to the ground and feel the connection your body makes as you sweep your arms and legs in unison along the surface leaving your imprint on the world.

Nine-Minute Meditation: Feeling and Noticing the Breath

During this meditation, observe each breath moving slowly and gently through the body.

Six-Minute Meditation: Being in the Present

During this mediation overlooking the Great Smoky Mountains in Tennessee, allow yourself to slow down to recognize and enjoy the present moment.

Nine-Minute Meditation: Find a Sense of Calm

During this meditation overlooking the Biltmore Estate in North Carolina, allow your breath to soften and relax the body easing you into a sense of calm.

Nine-Minute Meditation: Mindful Breathing

Enjoy the flickering of candles in the dark while you engage in mindful breathing. Mindful breathing is a simple meditation practice you can use any place, any time. The primary goal is simply a calm awareness, allowing thoughts and feelings to come and go without getting caught up in them while bringing awareness to the breath.

Eight-Minute Meditation: Crystal Singing Bowls Sound Bath

Join Marissa for a crystal singing bowl sound bath. Set an intention for the day as you let the sounds of the singing bowls wash over you.

Six-Minute Meditation: Regaining Balance in Life

This meditation will guide you toward living a life in balance and harmony in order to enjoy the things you do on a daily basis.

Seven-Minute Meditation: Words of Affirmation

Join this meditation overlooking the Grand Traverse Bay as you recite words of affirmation to tap into your conscious and unconscious mind for motivation and increased positivity so you can enjoy all the gifts in your life.

Eight-Minute Meditation: Leading with Purpose

Gain a sense of clarity and purpose during this meditation as you explore yourself as a leader in any capacity where you are called to lead and engage with others.

11-Minute Meditation: Tibetan Singing Bowl

Join Marissa for a soothing and relaxing Tibetan singing bowl sound bath. During this meditation, let your mind focus on the sound of the singing bowl and set an intention as the sound fades. Singing bowls are used to create frequencies that stimulate brain waves, promote deep relaxation and boost overall well-being.

11-Minute Meditation: Tapping and Positive Affirmations for Weight-loss

Join Marissa for a tapping meditation using positive affirmations for weight-loss. Tapping helps you access your body’s energy and ease anxiety while the affirmations help you improve mood and enhance self-esteem as you work toward your goals.

Six-Minute Meditation: Using Music for Relaxation

Combining music and meditation can lead to deeper relaxation. During today’s meditation, focus on the music and the feelings in your body that music evokes.

Seven-Minute Meditation: Reenergize Yourself to Blossom

Reenergize yourself during today’s meditation as you invite sunshine, happiness and positive energy into your day.

Six-Minute Meditation: Positive Affirmations for Weight-loss

Reciting words of affirmation on a regular basis can help you change the way you think about yourself and your behaviors in a positive way. Join today’s meditation to motivate and challenge yourself to reach your weight-loss goals.

Nine-Minute Meditation: Body Scan

Enjoy this body scan meditation from The Botanic Garden at Historic Barns Park in Traverse City, MI.

Seven-Minute Meditation: Kindness

During this meditation from Old Mission State Park, accept what is with love and kindness towards yourself, and then extend love and kindness to others.

Nine-Minute Meditation: Cloud Gazing

Allow yourself to relax and let your worries and any tension drift away.

Six-Minute Meditation: Guided Breathing

Join Marissa at the beach on Grand Traverse Bay for this guided breathing meditation.

Six-Minute Meditation: Gong Sound Bath

Relax to the view of Grand Traverse Bay and “bathe” in the relaxing sound of the gong.

Five-Minute Meditation: Forest Bathing

During this meditation, sit or stroll in quiet observation as you immerse yourself in nature taking in the sights, sounds and sensations of your surroundings.

Three-Minute Meditation: Focusing on the Breath

Bring awareness to your breath as you let go of thoughts and distractions to become present during this meditation along the St. Clair River.

Six-Minute Meditation: Body Scan for Focus at the Michigan State University Fountain

This guided meditation will lead you in placing your attention on your body, putting you in the present moment and allowing you to feel relaxed and focused.

Seven-Minute Meditation: Mindfulness of the Breath and Senses

Allow yourself time during this guided meditation to slow down and practice being mindful beginning with the breath, then each of the senses, grounding yourself in the present.

Six-Minute Meditation: Daily Gratitude

Take time today with this guided meditation to calm the mind and express gratitude for the little things in life that go unnoticed.

Four-Minute Meditation: Positive Affirmations to Become More Confident During Pregnancy

Developing a daily practice using positive affirmations can rewire the brain and stimulate positive feelings to reduce stress and anxiety during pregnancy.

Six-Minute Meditation: Connecting and Being Present with Your Pet

Take a few minutes to sit and mindfully be present with your pet noticing how your touch calms him or her and his or her presence soothes and relaxes you.

Eight-Minute Meditation: Breathe Away Stress

Recognize and acknowledge what causes you stress and then through relaxing breaths, let the stress go.

Six-Minute Meditation: Practice Positivity on the Michigan State University Campus

Take a comfortable seat as you visualize how you would want your life to be knowing that you are powerful and capable of anything.

Four-Minute Meditation: Using the Breath to Let Go of Tension and Worries

Let go of tension and worries during today’s relaxing breathing meditation.

Three-Minute Meditation: Sitting with Curiosity and Observation of Nature

Sit with curiosity and observation as you listening to the harmonious sounds of nature along a flowing stream to relax.

Three-Minute Meditation: Relaxing Breaths

During today’s meditation, be observant of your breath and open to the possibilities that come your way.

Five-Minute Meditation: Nurturing Breaths

Inhale peace and exhale joy, kindness and love during today’s nurturing breaths meditation because what you put out into the world spreads to others.

Three-Minute Meditation: Under the Caribbean Sea Relaxation

Immerse yourself in the underwater world of the Caribbean and experience the soothing sounds of the sea featuring sharks from Turks and Caicos and Tiger Beach.

Five-Minute Meditation: Easing the Mind

During this meditation, encourage your mind to be at ease as thoughts and emotions arise by offering simple phrases of kindness to move toward a state of relaxation.

Seven-Minute Meditation: Relaxing Sounds of Water

Immerse yourself in this relaxing water meditation allowing a calm and peaceful feeling to wash over you. The simple sight and sound of water can bring a flood of neurochemicals that increase blood flow to the brain and heart allowing for relaxation. Science has shown that being near water, in water or listening to the sounds of water can reduce stress and anxiety, improving emotional and mental well-being and focus.

Seven-Minute Meditation: Ocean Breathing

Oceanic breathing (Ujjayi Pranayama) may help you experience a calming of the mind and body while bringing many health benefits, including reduced stress and an enhanced mental state. During this meditation, you will constrict your throat to create a “hissing” sound as you inhale and exhale through the nose mimicking the sound of ocean waves.

14-Minute Meditation: Belief in Self

During this meditation, begin by relaxing and taking note of the sensations in the body with full and deep breaths as you sit confidently, allowing compassion to wash over you. Then, spend time recognizing that you are worthy and deserve joy in your life as you visualize yourself accomplishing your goals.

Five-Minute Meditation: Connecting with Your Pet

Animals have a natural calming presence, sitting with them can help to calm your body and quiet your thoughts. This meditation can involve your own pet, the pet of a friend, a therapy companion or you can simply imagine being with a pet.

Three-Minute Meditation: 4-7-8 Breathing at Milliken State Park Lighthouse in Detroit

During this 4-7-8 relaxing breath meditation, you will inhale for a count of four, hold the breath for a count of seven and slowly exhale for a count of eight. This breathing technique aims to relax the body and manage stress.

Ten-Minute Meditation: Gratitude for Breath, Body and Mind

During this meditation, sit with quiet intention bringing awareness to the breath, body and mind while offering gratitude for the infinite capacity within you for awareness and understanding.

Eight-Minute Meditation: The Joy of Mindful Smiling Featuring Landscapes and Elephants of India

During this meditation, tune into the sensations of the body with care and attention while mindfully bringing a smile to the face to carry joy throughout the day.

13-Minute Meditation: R.A.I.N. for Difficult Emotions and Thoughts

Join Ruby the Bernese mountain dog as she listens to the rain during today’s R.A.I.N. meditation. This technique is helpful to accept and free yourself from difficult emotions and thoughts as you recognize, accept, investigate and nourish yourself with compassion.

Nine-Minute Meditation: Calming and Relaxing Mantra along the Pine River

Relax along the Pine River while repeating a mantra to calm the mind and relax the body.

Five-Minute Meditation: Walking in the “Secret Garden” on Mackinac Island

Take a walk in a beautiful garden as you become aware of your breath, your body, and the sights and sounds of the environment, bringing a relaxed focus to your day.

11-Minute Meditation: Fill Your Heart with Gratitude at the Atlanta Botanical Gardens

During this meditation, Marissa leads you in a visualization through a lush garden to help you experience peace and gratitude.

Five-Minute Meditation: Relaxing Breaths Overlooking a Babbling Brook

During this meditation, focus on slowing down your breath to experience deep relaxation.

10-Minute Meditation: Biking in the Trees for Exercise Motivation

Breathe in positivity and exhale self-doubt before setting out on a cycling journey on the Lansing River Trail while reciting positive affirmations for exercise motivation.

Eight-Minute Meditation: Relaxed Breathing Along Lake Superior

Sit along the Lake Superior shoreline under a blue sky with white billowing clouds and allow your body to relax as your breathing falls in rhythm with the waves.

Nine-Minute Meditation: Noticing What Brings You Joy

Take a relaxing stroll down the scenic Chattahoochee River Trail while noticing what brings you joy.

Seven-Minute Meditation: Let Go of Tension Along Grand Traverse Bay

Listen to the calming sounds of waves crashing on shore at the 45th Parallel Park as you consciously let go of tension within the body to experience complete relaxation.

Three-Minute Meditation: Synchronized Sphere Breathing

Practice deep breathing while using a visual aid to synchronize the breath for relaxation.

Three-Minute Meditation: Relaxed Breathing

Enjoy a snowy landscape while focusing on your breath for relaxation.

Four-Minute Meditation: Gratitude

A wintery river provides the setting for this gratitude meditation to fill your heart with happiness.

Five-Minute Meditation: Stilling the Mind

Stilling the mind helps settle yourself back into calm awareness to focus and relax. During this meditation, invite loving kindness with the intention of building a gentler relationship with your thoughts while enjoying the sight of beautiful horses from Serenbe, Georgia.

Five-Minute Meditation: Whole Body Breathing at the Atlanta Botanical Gardens

Enjoy the flowing locks and out-held hand spilling with water from the Earth Goddess at the Cascades Garden in Atlanta, GA during this whole-body breathing meditation.

Five-Minute Meditation: Focused Breathing for Happiness and Joy

Leave the outside world behind and surround yourself in golden energy as you relax and focus on your levels of happiness to spread joy to others.

Eight-Minute Meditation: Compassion

Join Marissa sitting among the trees and overlooking a pond on her farm, while cultivating compassion for yourself and others.

Seven-Minute Meditation: Appreciation for the Little Things

Slow down to appreciate the little things in your life that tend to go unnoticed in the busyness of the day. Consider joining this meditation in one of your favorite spaces.

Six-Minute Meditation: Standing in Awareness in a Corn Field

Standing still brings our bodies and minds into alertness and is a way to invite the mind to slow down and experience increased awareness and mindfulness.

Five-Minute Meditation: Receiving Love and Care

Cultivate the capacity to accept and receive love and care from others during this relaxing meditation.

Six-Minute Fall Foliage Relaxation Meditation

During this relaxation mediation you will use imagery to remain focused, while letting go of stress and tension.

Five-Minute Calming Moonlight Meditation

Let the moon become your source of light during this calming relaxation meditation.

Seven-Minute Breathing Meditation Featuring an Irish Setter

Let go of stress and concerns during this mediation as you focus your attention on your breath’s natural rhythm.

Five-Minute Gratitude Meditation Along the Saigon River

Enjoy the beautiful sights along the Saigon River during this meditation acknowledging and expressing gratitude for the good things in your life.

Ten-Minute Mindful Breathing Meditation

Enjoy the morning views from Marissa’s front porch serenaded by windchimes, roosters, peacocks and sounds of birds during this mindful breathing meditation.

Seven-Minute Belle Isle Koi Pond Breathing Meditation

Let go of the stress and worries from the day during this breathing meditation overlooking the koi pond at the Belle Isle Conservancy in Detroit, Michigan.

Seven-Minute Pierce Stocking Scenic Drive Meditation

Bring yourself to a calm and peaceful place as you enjoy the scenic views of Lake Michigan and Glen Lake from Pierce Stocking Drive situated along the Sleeping Bear Dunes National Lakeshore.

Four-Minute Relaxing Ludington Beach Sunset Meditation

Imagine you are sitting on sun-soaked sand as you enjoy a glorious sunset at Ludington Beach. Allow your stress and tension to disappear as the sun dips beneath the horizon of Lake Michigan.

Eight-Minute Awe Walk Meditation

Allow yourself to feel a sense of awe and wonder as Marissa takes you on a guided stroll through the woods.

Nine-Minute Breathing Meditation Under a Flowering Crabapple Tree

Let go of stress while you immerse yourself in deep relaxation during this breathing meditation set under a flowering crabapple tree dancing in the breeze on Marissa’s farm.

Seven-Minute Positive Affirmations for Well-Being and Weight Loss Meditation

Empower yourself by creating intentions and positive behaviors using affirmations to motivate and support you on your weight-loss journey while you enjoy the lovely sights of the Iron Ore Dock in Lower Harbor, Marquette.

Four-Minute Relaxation Meditation

Free your mind of resistance and invite peace into your heart during this relaxing meditation set along the tranquil Ford Pond in Powell Township.

Four-Minute Counting Meditation

During this soothing mediation, focus on your breath while counting to 10 to stay focused as you enjoy graceful fronds swaying gently in the breeze.

Eleven-Minute Progressive Muscle Relaxation Meditation at Lake Superior

Tense and relax your muscles from head to toe during this practice to lower your overall tension and stress levels.

Six-Minute Mindfulness Meditation in Nature

Expand your awareness during this mindful meditation using your senses.

Eight-Minute Relaxation and Affirmation Meditation with Baby Goats

Focus on relaxation and positive affirmations to flourish during your day.

Four-Minute Alternate Nostril Breathing Meditation Featuring Sights from France

Bring more awareness to your breath and soothe your nerves during this alternate nostril breathing meditation while enjoying familiar sights of France.

Ten-Minute Muscle Relaxation Meditation with Freighters

Enjoy the freighters of the Great Lakes and the sound of soothing waves during this progressive muscle relaxation meditation to relieve and wash away tension.

Ten-Minute Bird Meditation

Enjoy the sights and sounds of a variety of birds visiting a feeder on Marissa’s farm.

Twelve-Minute Stress Relieving Tapping Meditation in the Trees

Join this meditation, which includes tapping meridian hot spots on your body that connect to the part of your brain that controls stress.

Four-Minute Be Still Meditation

During this meditation you will focus on being still while listening to the relaxing sound of water pooling in a pond.

Six-Minute Tibetan Yak Joyful Meditation

Experience joy and happiness during this breathing meditation to help you relieve stress and reset your breath.

Seven-Minute Equal Breathing Baby Chick Meditation

During this equal breathing meditation you will maintain your inhale and exhale for the same duration while enjoying the sights and sounds of newly hatched baby chicks from Marissa’s farm.

MI Blues Perspectives is sponsored by Blue Cross Blue Shield of Michigan, a nonprofit, independent licensee of the Blue Cross Blue Shield Association