Welcome to my podcast! I am Justine- I am a nurse, wellness coach, yoga teacher and an overall high strung person. My nursing career has evolved to be highly wellness focused which has given me the chance to learn a lot along the way about stress and the importance of self care. Over the past several years I have put together a lot of material on preventative health and I have written and delivered many guided meditations. This podcast is another way for me to share some of that with others! Join me each week as I upload one of my guided meditation on Monday to help you start your week with peace and intention.
Guided imagery ☀️ practice with a little gratitude and intention thrown in! Take a deep breath and then let it go! Enjoy ✌️
Todays practice is all about you, letting go of the things you can't control, having gratitude and make space to set goals and intentions!
Mid week meditation! Happy Wednesday keep practicing and taking care of yourself! Enjoy ❤️
Take this time to focus on your well being and set your intention to reflect whatever you need to feel your best self! ❤️
Making time for self care is never a bad thing! It's not selfish or for someone else. It's for you ❤️ and it's the only way you can be there for the ones you love! Thank you for taking this time to practice - enjoy!
Enjoy this episode on breathing, relaxing and setting an intention this week. Judgment is real- distractions are too- it's okay
Enjoy this gentle guided imagery practice where you get to step away from the chaos of the day and find ease!
Enjoy this brief active relaxation meditation practice! This is your time to take a break so give yourself this opportunity to create some peace and calm! Enjoy!
Ahh share the love with whoever needs it, but don't forget to send loving kindness to yourself
Lift yourself up this week with a little gratitude. This simple practice can be done everyday this week to help boost mood and relax your body! Enjoy!
Welcome back to Quabbin Valley Wellness and our Meditation Monday series. Kicking off season two with a gentle body scan, join Justine in getting back on track to meditating every week (if not every day!). Please be mindful to practice these sessions in a quiet space with limited distractions! Enjoy!
A brief body scan to set the intention of letting go of judgement. Relax, enjoy, and embrace this moment you are in right now! Disclaimer: Do not practice while driving but rather in a place that is calm and peaceful! Maybe outside!
10 minutes to relax and check in with your mindset and your thoughts! Enjoy Disclaimer: Practice in a quiet place where you can be still for the next 15 minutes. Enjoy!
Enjoy this relaxing session that will walk you through a body scan centered on being grounded and peaceful! Disclaimer: Practice in a quiet place where you can be still for the next 15 minutes. Enjoy!
Enjoy this practice, making time to be here in the moment and let go of stress. This practice will help you relax and create a mantra of mindfulness you can come back to all week long. Disclaimer: Practice in a quiet place where you can be still for the next 15 minutes. Enjoy!
Happy Monday, this practice will take you through active relaxation and give you a moment to check in with challenges, uncertainty ad self doubt and set your intentions for self care. Take a moment to practice mindfulness and create joy in your life. Disclaimer: Practice in a quiet place where you can be still for the next 15 minutes. Enjoy!
Happy Monday, happy Spring! This guided imagery will take you away from your stressors and worries and give you a moment to relax and be creative. Enjoy! Disclaimer: Feel free to practice while sitting outside under the sun!
Happy April and happy spring. Todays practice is all about slowing down and enjoying the moment. Use this time to create peace and ease that you can carry with you all week! Disclaimer: Take this time to practice mindfully, please do not practice meditation while driving!
With all the stress happening today we need mindfulness more than ever. Don't forget why we practice, to be in the moment, reduce stress, and have gratitude! Enjoy your week! Disclaimer: Take this time to practice mindfully, please do not practice meditation while driving!
Happy March! This time of year is so challenging and here in New England is just won't warm up! Hopefully your meditation practice can help give you the energy boost you need to get through the rest of the winter! Disclaimer: Take this time to practice mindfully, please do not practice meditation while driving!
Enjoy this final session of the Chakra series! Disclaimer: Take this time to practice mindfully, please do not practice meditation while driving!
Happy New Year. Enjoy these 7 sessions as I guide us through the chakras, or energy centers of the body. Let this series be fun and all about setting intentions. Chakra point 5 is the Throat Chakra (listening, communication and speaking your truth) Disclaimer: Spending time listening to your loved ones. Do not practice while driving, but rather find a calm quiet space to settle into!
Happy New Year. Enjoy these 7 sessions as I guide us through the chakras, or energy centers of the body. Let this series be fun and all about setting intentions. Chakra point 4 is the Heart Chakra (love, compassion, heart and lung health) Disclaimer: Don't forget to make your annual physical and health check up! Do not practice while driving, but rather find a calm quiet space to settle into!
Happy New Year. Enjoy these 7 sessions as I guide us through the chakras, or energy centers of the body. Let this series be fun and all about setting intentions. Chakra point 3 is the Solar Plexus Chakra (motivation and personal power!) Disclaimer: Set your intentions around self care, to be there for you so you can share that with others. Do not practice while driving, but rather find a calm quiet space to settle into!
Happy New Year. Enjoy these next 7 sessions as I guide us through the chakras, or energy centers of the body. Let this series be fun and all about setting intentions. Chakra point 2 is the Sacral Chakra Disclaimer: Set your intentions around self care, to be there for you so you can share that with others. Do not practice while driving, but rather find a calm quiet space to settle into!
Happy New Year. Enjoy these next 7 sessions as I guide us through the chakras, or energy centers of the body. Let this series be fun and all about setting intentions. Chakra point 1 is the Root Chakra Disclaimer: Set your intentions around self care, to be there for you so you can share that with others. Do not practice while driving, but rather find a calm quiet space to settle into!
2022 better bring some good things! At the same time maybe its best not to set too many expectations. Lets begin the New Year with less rather than more things to do. Enjoy this practice about letting go of worry, tension and expectation! Disclaimer: Spend the holiday with those you love and enter the New Year with those who bring you joy (especially if that means spending more time with your dog). Please practice in a quiet space, not while driving!
Here is a practice to incorporate different hand movements aka mudras into your meditation. Each has its own intention and element, enjoy and relax! Disclaimer: do not practice meditation while driving, find a quiet calm place where you can dedicate this time to your mindful practice
As we get ready to reset for the new year to come join me in refreshing your meditation skills and getting back to breathing, relaxing and setting intentions. Enjoy! Disclaimer: do not practice meditation while driving, find a quiet calm place where you can dedicate this time to your mindful practice
These next 2 sessions will be somewhat back to basics. As we get ready to reset for the new year to come join me in refreshing your meditation skills and getting back to breathing, relaxing and setting gratitude. Enjoy! Disclaimer: do not practice meditation while driving, find a quiet calm place where you can dedicate this time to your mindful practice
These next 3 sessions will be somewhat back to basics. As we get ready to reset for the new year to come join me in refreshing your meditation skills and getting back to breathing, relaxing and setting intentions. Enjoy! Disclaimer: do not practice meditation while driving, find a quiet calm place where you can dedicate this time to your mindful practice
These next 4 sessions will be somewhat back to basics. As we get ready to reset for the new year to come join me in refreshing your meditation skills and getting back to breathing, relaxing and setting intentions. Enjoy! Disclaimer: do not practice meditation while driving, find a quiet calm place where you can dedicate this time to your mindful practice
These next 5 sessions will be somewhat back to basics. As we get ready to reset for the new year to come join me in refreshing your meditation skills and getting back to breathing, relaxing and setting intentions. Enjoy! Disclaimer: do not practice meditation while driving, find a quiet calm place where you can dedicate this time to your mindful practice
Relax and start your week with positivity. I was able to add some background music to this one- let me know if it works or not!
Happy fall season! As we approach the holidays things tend to get a little hectic and busy and we sometimes forget what means the most. So take this time to practice gratitude for the things in your life that really matter. Disclaimer: Practice meditation in a cozy place, not while driving!
Celebrate this fall season by planting your seeds of intention. This practice will guide you through a way to do this while creating space to be joyful and relaxed. Enjoy! Disclaimer: please practice this meditation seated, not while driving, preferably outside in the sunshine!
This is a subtle chakra practice. The chakras represent the energy parts of us, where we can build intentions off of and also actively relax the body. I will lead a more in depth chakra practice after the new year to provide more information around each chakra! Disclaimer: be sure to practice meditation in a calm space, not while driving or doing other tasks.
A guided imagery and relaxing practice to help boost your energy and get you started for the week. This meditation will set the scene of being by the beach, so enjoy the "outdoors" and find a sense of balance for your mind and body. Disclaimer: Please do not practice meditation while driving, give yourself the space and time to care for you!
Guided Imagery, similar to last week this meditation is all about self care and joy. Disclaimer: Do not practice while driving, find a quiet comfortable place to relax and enjoy this moment!
At times our energy can be drained when caring for others resulting in low self confidence and unease. The intention of this practice is to provide space to care for yourself and re-energize that part of you that you give when caring for your kids, parents, family, loved ones etc. Its very difficult to care for others if we don't first care for ourselves. So thank yourself for sitting down to practice meditation today! EnjoyDisclaimer: Don't practice while driving, give yourself the space and time you need to be fully present today!
This practice will, hopefully, help keep you present and build your meditation skills. A mix of active relaxation and guided imagery to clear away stress a tension! Enjoy Disclaimer: Practice meditation in a quiet space with few distractions and avoid practicing while driving!
Another one of my favorites, mostly because I enjoy a guided imagery practice and I enjoy writing about nature. Enjoy this meditation and make time for yourself this week to get outside, go for a walk and reflect on your own well-being. Disclaimer: Practice meditation in a quiet space with few distractions and avoid practicing while driving!
Enjoy this brief 7-minute loving kindness meditation practice that you can do as many times this week as you need. The act of sending out loving kindness to others and to ourselves can be very beneficial in your overall level of happiness and sense of gratitude. May you be happy, may you be healthy, may you have peace. Disclaimer: Practice meditation in a quiet space with few distractions and avoid practicing while driving!
This is one of my favorite guided imagery practices. It was a lot of fun to create and is always enjoyable to deliver. This meditation is a great one to clear your mind and relax- find a peaceful place to sit, maybe even outside and enjoy! Disclaimer: Practice meditation in a quiet space with few distractions and avoid practicing while driving!
Check in with your thoughts and how your doing today. This practice will keep you focused with some guided imagery, but also help build your ability to focus and redirect your thoughts and awareness. Please practice this meditation in a quiet space, not while driving or completing other tasks.
Welcome to Monday Meditation, this is a great practice to get in the habit of doing every day, but once a week on Monday is a great place to start. Allow this practice to set the tone for your week and help create the person you want to show up as each day. A body scan meditation can be done in 15 minutes 5 minutes or even 2 minutes. This practice will promote active relaxation to help reduce the side effects of stress on the mind and body and is a great practice for anyone who struggles with meditation. Enjoy. Disclaimer: Practice meditation in a quiet space with few distractions and avoid practicing while driving!
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