Brave Me: A Podcast Built for Brave People

Hello and welcome! Grab a blanket and a pillow to cozy on up for the latest episode of the BraveMe podcast. In this episode, explore stargazing from the comfort of your home. This episode includes breath relaxation to get you comfortable for your journey to stargazing. Thank you for listening and enjoy!

Rewards are not just for kids and dogs! Open your mind to honoring your hard work through established rewards. In this season we have challenged procrastination, explored values and established goals. Now it is time to reward the process. I invite you to reflect in a journal entry on your beliefs and thoughts on rewarding yourself. When you are finished, write out these affirmations and listen to the episode. “I deserve to receive validation.” “My reward encourages me to continue to practice.” “I am worthy of recognition.” “I honor my hard work in my own unique way.”

Materials needed: pen, paper or journal. Comfortable place to listen. . Description: The aim of this meditation is to help you understand your values while setting goals. The activity prior to the meditation will help identify your top values. The guided meditation will explore how establishing and achieving your goals will help you live your true values. Instructions prior to listening: Values are behaviors, ideals or principles that we hold as most important. Some examples are family, honesty, trust, wisdom, wealth, security, faith...ect. First write a list of your values. If you need help getting started, click this link to do the values sort activity. Print the sheets and cut out the cards. Once they are cut, shuffle them and divide them into three piles: important to me, not very important to me, and very important to me. Try to do the activity quickly without analyzing. https://motivationalinterviewing.org/sites/default/files/valuescardsort_0.pdf Once this is complete, write down your top three values. Next, identify a goal you have already set for yourself. This could be a new goal (I will go for a walk outside everyday) or a goal you have been maintaining (I will continue to work on communication with my partner). Connect this goal with the value it supports. For example, walking might connect with your value of healthy living. Communication may relate to your value of honesty or family. Next, listen to the guided meditation! I would love to hear your feedback! Please feel free to email me at emily@emilyrisinger.com Source: Personal value card sort provided by W.R. Miller, J. C'de Baca, D.B. Matthews, P.L. Wilbourne University of New Mexico, 2001. May be used for public use without permission.

Materials needed: pen paper or journal. Comfortable place to listen. Description: This guided meditation digs in deep and sheds light on the various aspects of procrastination. Follow along as you identify an area you have been procrastinating on, target the many reasons for procrastination, then visualize yourself achieving your goal. Begin first by reading the instructions section before listening to the podcast episode. Instructions prior to listening: Begin by writing a list of all the tasks you are currently procrastinating on. Think of each area of your life, highlighting personal self-care, health (mental and physical, relationships/social and work. After you have made your list, select one task that you choose to focus on during this meditation. Make a commitment to yourself that you will complete the task within the next day or two. Complete this sentence: “I will make a commitment to to focus on________________________ __________________________________________________________during this meditation. After the meditation is complete, I will take steps to achieve this task within the next two days.” Keep this statement posted near your computer, on your fridge or snap a photo of it so it can be your new background for the next two days. You are capable of completing this task! Next, listen to the guided meditation! Follow up Journal Prompts: What are your initial thoughts, feelings or body sensations after completing this meditation? What steps do you need to take to complete your task? What are some of the costs of your procrastination? What are some affirmations you can repeat to yourself to help tackle your procrastination? What are some new behaviors you would like to see yourself do to diminish the chances of procrastinating? (planner, timers, journal, support person...) I would love to hear your feedback! Please feel free to email me at emily@emilyrisinger.com Script and Cover art By Emily Risinger

Find a comfortable place to lay down while you honor your body for all it has provided. Keep your journal close and adapt this script as necessary. Cover art by Emily Risinger Written and recorded by Emily Risinger

Our homes are our havens. Many of us have spent most of the past few months inside our homes. This guided meditation will lead you into a few moments of reflection. Listen to discover everyday gratitude for the place you call your home. Cover Art by Emily Risinger Written and Recorded by Emily Risinger

Welcome to a guided meditation of a winter walk around your mental neighborhood! Get comfy and grab your journal. This meditation includes deep breathing exercises and relaxation. Thank you for joining and check back regularly for new episodes. Cover art and script by Emily Risinger

This episode is a brief guide to establishing your own daily mindful practice. Find a regular time. Accept the thoughts and feelings Reflect on your practice. Thank yourself for your practice. Keep it simple. Continue to express gratitude to yourself and your practice. Written and produced by Emily Risinger Cover art by Emily Risinger

This short guided breath meditation will guide you into awareness of your emotions and your thoughts for a brief meditation session. In this no-muss-no fuss script, you will be guided to gently acknowledge your thoughts and emotions then bring your awareness back to your breath. Written , produced and read by Emily Risinger. Cover art by Emily Risinger.

Welcome! This guided meditation presents an autumn canoe trip down the Mississippi River. Visualizations include wildlife, trees and water. In addition to the imagery, there will be guided breathing exercises. Thank you for listening!

Welcome to your mind's creation of a forest scene. This guided mediation will begin with deep breathing and relaxation. Next, you will create mental visuals of a forest walk in which you will encounter a gurgling brook. Prepare for this guided meditation by grabbing your journal and pen, kick your shoes off and sit back in your favorite chair. This meditation was written and preformed by Emily Risinger for the Brave Me Podcast. Cover art by Emily Risinger.

Belly breathing is a process where the body uses the diaphragm to engage in full, deep breaths. This process is also called diaphragmatic breathing and when practiced often, it strengthens your diaphragm. Notice the your body's response to fuller and deeper breaths. Practicing taking deep breaths for four seconds, holding for seven and releasing for eight is a breathing exercise called 4-7-8 breathing. I will direct you through 4-7-8 breathing.

This script is a guided tour throughout your body. As you follow along, monitor your sensations. You can keep a journal or log nearby to take note of any observations. If you are working with an Exposure Therapist, you may have a rating scale you could use to rate any sensory feelings you have.

Become body-aware and practice connecting your mind and muscles through this guided script. Take a few minutes to follow along as I guide you through tensing and relaxing your muscles. Notice the difference between contracting and releasing various parts of your body while breathing through these sensations. This is a short, simple five-minute guide to progressive muscle relaxation aimed at creating awareness.