Quabbin Valley Wellness

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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.

Justine


    • Aug 28, 2023 LATEST EPISODE
    • infrequent NEW EPISODES
    • 12m AVG DURATION
    • 49 EPISODES


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    Latest episodes from Quabbin Valley Wellness

    Creating Space Meditation

    Play Episode Listen Later Aug 28, 2023 11:02


    Guided imagery ☀️ practice with a little gratitude and intention thrown in! Take a deep breath and then let it go! Enjoy ✌️

    Mindful Mindfulness

    Play Episode Listen Later Aug 14, 2023 10:43


    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!

    Insight and Awareness

    Play Episode Listen Later Aug 9, 2023 10:47


    Mid week meditation! Happy Wednesday keep practicing and taking care of yourself! Enjoy ❤️

    New Month Intention

    Play Episode Listen Later Jul 31, 2023 9:00


    Take this time to focus on your well being and set your intention to reflect whatever you need to feel your best self! ❤️

    Present Moment Gratitude

    Play Episode Listen Later Jul 24, 2023 10:06


    Get out of your head

    Grounding Through Emotions

    Play Episode Listen Later Jul 17, 2023 13:36


    How are you feeling today? Honestly**

    Self Care Practice

    Play Episode Listen Later Jul 10, 2023 9:35


    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!

    Relax with Intention

    Play Episode Listen Later Jul 3, 2023 11:04


    Enjoy this episode on breathing, relaxing and setting an intention this week. Judgment is real- distractions are too- it's okay

    Guided Imagery River

    Play Episode Listen Later Jun 26, 2023 10:36


    Enjoy this gentle guided imagery practice where you get to step away from the chaos of the day and find ease!

    Active relaxation!

    Play Episode Listen Later Jun 19, 2023 9:10


    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!

    Loving Kindness Meditation

    Play Episode Listen Later Jun 12, 2023 12:54


    Ahh share the love with whoever needs it, but don't forget to send loving kindness to yourself

    Daily Gratitude

    Play Episode Listen Later Jun 5, 2023 10:48


    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!

    Simple Body Scan

    Play Episode Listen Later May 29, 2023 10:31


    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!

    Monday Meditation: Body Scan, judgement

    Play Episode Listen Later May 23, 2022 10:31


    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!

    Monday Meditation: Thoughtful Moment

    Play Episode Listen Later May 16, 2022 10:32


    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!

    Monday Meditation: Relax with Gratitude

    Play Episode Listen Later May 9, 2022 13:08


    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!

    Monday Meditation: Mindfulness Mantra

    Play Episode Listen Later Apr 25, 2022 14:21


    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!

    Monday Meditation: Strength and Balance

    Play Episode Listen Later Apr 18, 2022 14:45


    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!

    Monday Meditation: Guided Imagery Walk

    Play Episode Listen Later Apr 11, 2022 14:18


    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!

    Monday Meditation: Peace and Ease

    Play Episode Listen Later Apr 4, 2022 14:59


    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!

    Monday Meditation: Mindful Monday

    Play Episode Listen Later Mar 28, 2022 12:10


    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!

    Monday Meditation: Energy Boost

    Play Episode Listen Later Mar 7, 2022 15:35


    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!

    Monday Meditation: Third Eye and Crown Chakra

    Play Episode Listen Later Feb 21, 2022 14:34


    Enjoy this final session of the Chakra series! Disclaimer: Take this time to practice mindfully, please do not practice meditation while driving!

    Monday Meditation: Throat Chakra

    Play Episode Listen Later Feb 14, 2022 14:36


    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!

    Monday Meditation: Heart Chakra

    Play Episode Listen Later Feb 7, 2022 11:09


    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!

    Monday Meditation: Solar Plexus Chakra

    Play Episode Listen Later Jan 31, 2022 14:48


    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!

    Monday Meditation- Sacral Chakra

    Play Episode Listen Later Jan 24, 2022 12:50


    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!

    Monday Meditation- 2022 Chakra Series! Root Chakra

    Play Episode Listen Later Jan 17, 2022 16:19


    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!

    Monday Meditation- Letting go into the New Year

    Play Episode Listen Later Dec 27, 2021 13:01


    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!

    Monday Meditation- Mudra Meditation

    Play Episode Listen Later Dec 20, 2021 10:42


    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

    Monday Meditation- a simple guided imagery practice

    Play Episode Listen Later Dec 13, 2021 8:22


    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

    Monday Meditation- Set your gratitude this week

    Play Episode Listen Later Dec 6, 2021 8:14


    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

    Monday Meditation- Set an Intention

    Play Episode Listen Later Nov 29, 2021 9:31


    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

    Monday Meditation- Relax with a brief body scan

    Play Episode Listen Later Nov 22, 2021 8:35


    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

    Monday Meditation- 1234 Breathe

    Play Episode Listen Later Nov 15, 2021 7:54


    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

    Monday Meditation-A brief intention

    Play Episode Listen Later Nov 1, 2021 9:17


    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!

    Monday Meditation- Gratitude

    Play Episode Listen Later Oct 18, 2021 14:36


    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!

    Monday Meditation Fall Intentions

    Play Episode Listen Later Oct 11, 2021 12:44


    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!

    Monday Meditation Chakra Body Scan

    Play Episode Listen Later Oct 4, 2021 10:58


    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.

    Monday Meditation Ocean Energy

    Play Episode Listen Later Sep 27, 2021 10:43


    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!

    Monday Meditation- Mountain Meditation

    Play Episode Listen Later Sep 20, 2021 14:36


    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! 

    Monday Meditation- Self Confidence Energy

    Play Episode Listen Later Sep 13, 2021 11:53


    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! 

    Monday Meditation Clearing Thoughts

    Play Episode Listen Later Sep 6, 2021 13:21


    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! 

    Monday Meditation- Walking In the Woods

    Play Episode Listen Later Aug 30, 2021 15:41


    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! 

    Monday Meditation- Loving Kindness 7 minutes

    Play Episode Listen Later Aug 23, 2021 7:36


    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!

    Meditation Monday- River Journey

    Play Episode Listen Later Aug 16, 2021 14:57


    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! 

    meditation river journey
    Monday Meditation- Overthinking

    Play Episode Listen Later Aug 9, 2021 17:09


    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. 

    Monday Meditation- Body Scan 15 minutes

    Play Episode Listen Later Aug 2, 2021 15:00


    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! 

    Monday Meditation- Breathing

    Play Episode Listen Later Jul 23, 2021 11:50


    Take a deep breath in and outrelaxEnjoy. 

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