Four-Minute Meditation: Sigh Breathing

Experience an overall soothing effect on the body that results from using sigh breathing to control your stress response and evoke a tranquil feeling within.

Six-Minute Meditation: Gratitude

Cultivate a mindset of appreciation and abundance by focusing on the things you are grateful for.

Six-Minute Meditation: Nurturing Your Life’s Garden

During this meditation, cultivate personal growth by nurturing yourself with the same love and care you would provide to a garden.

Six-Minute Meditation: Soothe and Relax the Body and Mind

During this meditation, rest and relax amid a lavender field. You might like to enhance your experience during this meditation by applying lavender scented lotion to your hands and feet or lighting a lavender scented candle.

Six-Minute Meditation: Sitali Breath

During this meditation practice, you’ll use the Sitali breath technique to cool the body and calm the mind and emotions. Sitali breath involves inhaling through a curled tongue and exhaling through the nose.

Eight-Minute Meditation: Peace

During this meditation, immerse yourself in a peaceful setting and embrace the stillness and tranquility it provides allowing you to relax and let go of any tension.

Six-Minute Meditation: Trataka

During this meditation, gently gaze on a golden sunflower, keeping your focus and attention on it to enhance concentration and cultivate inner peace.

Ten-Minute Meditation: Kindness

During this guided meditation, experience a relaxing body scan to release tension, then cultivate kindness towards yourself and others.

Nine-Minute Meditation: Strength and Resilience

During this guided meditation, cultivate inner strength and empowerment to overcome challenges.

Three-Minute Meditation: Five-Finger Breathing

This simple and easy breathing technique involving your hands is a helpful tool to promote calmness and regulating emotions.

Six-Minute Meditation: Visualization for Peace and Serenity

This meditation guides you to visualize a serene lake with lush green trees, lily pads and a sunny sky, fostering relaxation and inner peace.

Five-Minute Meditation: Five Senses

This meditation guides you to visualize yourself in a vibrant garden where you can engage your sense of sight, smell, sound, touch and taste.

Six-Minute Meditation: Equal Breathing

Experience the calming effects on the nervous system while taking equal breaths and pauses to balance the mind and body.

Ten-Minute Meditation: Relaxing Breaths

Let your breath be a source of grounding as you inhale for a count of four and exhale slowly for a count of six allowing you to let go of tension and experience calm during your day.

Eleven-Minute Meditation: Embrace a State of Mindfulness

Allow yourself to let go of any physical or mental resistance while observing the present moment to help embrace a state of mindfulness.

Five-Minute Meditation: Embrace Daily Joy

It’s easy to overlook small moments that bring happiness. During this meditation you will cultivate a reservoir of positivity by finding joy in the ordinary.

Six-Minute Meditation: Being Present

Let go of past worries and future concerns during this meditation that will help ground you in the present moment so you can savor the beauty around you.

Seven-Minute Meditation: Box Breathing

Box breathing is a deep breathing technique that can be used to calm your mind and body, allowing you to reset and stay focused.

Seven-Minute Meditation: Mindful Breathing

Observe the natural rhythm of your breath moving slowly and gently through the body as you relax and let go of stress.

Five-Minute Meditation: Music Meditation

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.

Eight-Minute Meditation: A Mindful Snowy Walk

Imagine any stress, worries or tension melting away with the snowflakes during this mindful snowy walk. If you would like to experience this meditation while walking outdoors, please dress for the weather and be mindful where you are walking.

Twelve-Minute Meditation: Sound Bath

Focus on the power of sound to bring relaxation and tranquility to your mind during this sound bath meditation.

Six-Minute Meditation: Breathing Through Challenges

In times of turbulence and chaos, it’s important to find inner calm and resilience. Find your inner strength to breathe through any challenges that come your way.

Five-Minute Meditation: Connect and Breathe with Your Baby

Pregnancy is a beautiful and transformative journey, and this meditation is designed to help you connect with your growing baby, to relax and embrace this special time in your life.

Nine-Minute Meditation: Slow and Gentle Breathing

Relax and feel the natural rhythm of your breath as it flows in and out of your body and savor the sensation of deep relaxation and peace it brings.

Eight-Minute Meditation: Setting Intentions for the New Year along Lake Superior

Take a moment to reflect and set your intentions while visualizing your success and the steps you’ll take to achieve them.

Eight-Minute Meditation: Winter Solstice

Connect with the energy of the season that signifies the return of the sun, the promise of new beginnings, and the opportunity to reflect on our inner light

Nine-Minute Meditation: Relaxing Breathwork

Relax and focus on taking slow deep breaths bringing a sense of peace and tranquility into your day.

Nine-Minute Meditation: Embracing Change at Point Pelee National Park, Canada

Embrace the idea that change can lead to new beginnings, new adventures and new perspectives.

Seven-Minute Meditation: Letting Go

During this meditation featuring the “Hippie Tree,” a colorful and legendary spot in Traverse City, let go of worries and thoughts that no longer serve you to relax your body and calm your mind.

Five-Minute Meditation: Easy Breathing

During this meditation set among autumn trees, focus on slow, deep breaths to calm and relax the mind and body.

Five-Minute Meditation: Gratitude

During this meditation surrounded by the beauty of autumn, cultivate gratitude for the many things in your life that you’re thankful for.

Thirteen-Minute Meditation: Compassion for the Whole Body

During this meditation featuring an autumn sunset along the Leelanau Peninsula, cultivate compassion for the whole body.

Seven-Minute Meditation: Friendship

During this meditation overlooking Lake Superior from Black Rocks at Presque Isle Park, express gratitude and appreciation for the friendships in your life.

Seven-Minute Meditation: Standing in Trees

During this meditation among the trees, cultivate a sense of calm and unity to carry with you throughout your day.

Seven-Minute Meditation: Bhramari Pranayama (Bee Breathing)

During this Bhramari Pranayama (bee breathing) meditation, cultivate a calm and centered feeling as you release tension and ease anxiety.

Seven-Minute Meditation: Loving Kindness

During this meditation along the Kassandra Gulf in Greece, cultivate a sense of compassion for yourself, those close to you and all living beings.

Eight-Minute Meditation: Gratitude

During this meditation, cultivate more joy and positivity in your life as you call to mind the things you’re grateful for.

Seven-Minute Meditation: Cleansing Rainfall

Relax and enjoy the tranquility the rain brings as it washes away any worries or negativity, leaving you feeling refreshed and rejuvenated.

Nine-Minute Meditation: Peace, Serenity and Tranquility

Relax and let go of any tension while you immerse yourself in a peaceful setting and embrace the stillness and tranquility it provides.

Nine-Minute Meditation: Find Your Zen

Allow your breath to anchor you in the present moment while relaxing to temples, waterfalls and landscapes from Japan.

Nine-Minute Meditation: Peaceful and Serene Sunset

Let go of any thoughts or distractions and simply be present with the serenity of a setting sun from Port Austin, Michigan, while embracing the stillness and peace it offers.

Ten-Minute Meditation: Cultivating Peace

During this meditation, reconnect with the peace that resides within you and carry it with you throughout your day.

Nine-Minute Meditation: Cultivate and Strengthen Your Patience

During this meditation, visualize yourself moving through your day with a calm and composed demeanor to respond to life’s challenges with patience and understanding.

Eight-Minute Meditation: Being Present in Nature

During this meditation, allow yourself to be carried away by the natural beauty and sounds of nature.

Seven-Minute Meditation: Allowing for Joy

During this meditation, call to mind a time when you felt immense joy and allow yourself to relive that experience fully.

Ten-Minute Meditation: Overcoming Procrastination

During this meditation, cultivate awareness for staying present with the task at hand to help break free from the grip of procrastination and approach your responsibilities with clarity and focus.

Eight-Minute Meditation: Relax, Release and Let Go

During this guided meditation, relax and let go of tension and worries as you allow the breath to calm and soothe the body.

20-Minute Meditation: Painting in Nature

During this non-guided meditation, sit back and observe the painting being created or simply lower your gaze while taking in the various sounds of birdsong, rustling leaves and the brush strokes gliding across the canvas. As you sit in quiet observance, be open to noticing the details, colors and shapes and any emotions that arise, without judgement or expectations.

Seven-Minute Meditation: Box Breathing

Box breathing is a deep breathing technique that can be used to calm your mind and body, allowing you to reset and stay focused.

12-Minute Meditation: Calming the Mind and Body

Allow your mind and body to relax as you listen to birdsong, chimes and the wind blowing through the trees across a blue, billowy cloud-filled sky. This guided meditation will lead you to a state of calm.

14-Minute Meditation: Body Scan for Cultivating Compassion for the Body

During this body scan meditation, nourish your body with compassionate awareness without judgment or expectation.

Nine-Minute Meditation: Mindful Walking

You may choose to take this meditation outside or to a space where you can safely walk. During this moving meditation, allow yourself to become aware of your surroundings and how your body and mind feel while you’re walking.

16-Minute Meditation: Being Still

Give yourself time today to consciously recognize your feelings, then allow your mind and body to relax and be still in the present moment.

12-Minute Meditation: Birds and Birdsong for Relaxation

Allow yourself time today to slow down and listen. Enjoy a variety of birds and birdsong in nature and be present with everything that arises. Studies have shown that listening to birds in nature can be very calming and relaxing.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Nine-Minute Meditation: Workday Reset

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

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.

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