Rachel Podger Therapy

The earth beneath our feet is a constant. A steady, grounding presence, that we can rely on in the present moment. Seeking a stronger connection to the earth is proven to improve our wellbeing. Immersing yourself in the sensations, smells, sounds, and calm that the earth resonates is a precious experience and one that can cradle you in peace.I hope you find calm and relaxation with my latest mediation.

Gratitude is a tremendously powerful tool.  If I experience frustration, particularly around aspects of life that are outside of my control, practising gratitude provides softness and gentleness.  Gratitude enables us to see another perspective, enjoy positive experiences, feel our emotions, deal with challenges and share in others' happiness.

This is a meditation to connect with inner joy. I invite you to take a moment to stop in your busy day, and to find a sunny, peaceful spot to listen to these words, breathe deeply, and bring awareness to your heart.As you breathe into your heart space, thereby breathing into your embodied awareness, it is possible to reconnect with the joy that resides within you. 

Nature has much to teach us, and even in the city, it is all around us.I encourage you to pause for a few minutes and engage with this meditation, where you can listen to, and learn from nature.The wind in the trees and the birds singing remind us that the beauty of life continues regardless of any difficulties we may be experiencing. Learning to tune into the sounds of nature helps build resilience and a sense of inner calm. 

 This weekend I am celebrating my marriage and as such joy is present, radiant, and all encompassing. However, at mundane, or difficult, times in our lives me may forget that joy is within our grasp. This is a meditation to come into your heart and connect. Connect with a friend, a loved one, someone who makes you smile and bring the warmth of joy into your body. 

The lightening mornings are giving me the space to pause, collect my thoughts, and notice how I'm feeling. I find the sounds of birdsong so soothing and uplifting to wake up to. The birds in the trees outside of my window are one of natures most beautiful gifts.I created a birdsong meditation to help you find this little bit of calm and beauty too. 

This is a meditation to help you find space through the medium of breath.The inward breath energizes and the outward breath calms our system. By focusing on the bodily sensations as we breathe we can find pleasure, peace, and relaxation both in our hearts and minds, and in the world outside.With space, we can forge resilience and equilibrium to face life's obstacles with positivity and confidence. 

In this short meditation, I invite you to find somewhere quiet to sit or lie down and focus on letting in the good.As you breathe in through your nose and out through your mouth, think of something that brings you joy. This could be a person, a place, being in nature, or the warmth of the spring sunshine.Let the positive feelings and sensations that come to mind travel through your body from the top of your head down to the soles of your feet.No matter how busy or stressful may life seem, remember you can come back to this place and focus on the good at any time.

In my latest meditation, I invite you to find somewhere quiet to sit or lie down and take in the beauty of the moment. Taking some time to acknowledge your surroundings and remember a place, person, or sound that you think is beautiful and uplifting is sure to put a smile on your face.Remember, you can always come back to this place. Just close your eyes and take a moment to pause and reflect.

This is a mediation to help support you through difficult times.Whether you are feeling unwell, overwhelmed, sad, burnt out or deflated this soothing meditation will help guide you towards peace and tranquillity. 

Tuning in to the sounds of nature can help us connect with our bodies and loosen any areas of tension that we may be experiencing.  I find that listening to the birds singing as I walk in the mornings helps me take a moment to breathe, relax, and reflect on anything that may be causing me any stress.This weekend, I hope you find some time to enjoy nature and listen to all the wonderful sounds around you.

Spending time in the spring sunshine this week has filled me with hope and helped me relax and recover from being unwell.  Whether you sit in the sun or imagine the sensation of the warmth on the sun on your skin as you lie somewhere quiet, I hope this meditation enables you to take advantage of nature's healing properties. 

When we think about touch, we often think about the touch of other people. But the touch of nature can be just as beneficial for our mind, body, and soul.Immersing myself in nature helps me feel at ease. Whether it's the wind in my hair or the brush of leaves and grass against my skin, the touch of nature helps me reconnect with my soul and reminds me to breathe and be at one with myself.This week, I hope my meditation helps you appreciate the touch of nature.

This week, I have been experiencing some pain due to lifting a box of books that were heavier than I thought they would be. Although uncomfortable, being with this pain and breathing into it has helped me.In this short meditation, I help you acknowledge and accept any pain you may be feeling throughout your body.  

Every now and again, I think it's essential that we take the time to stop and connect with the sounds around us.In this short meditation, I invite you to listen to and connect with the sounds of the sea. As you listen to the waves, breathe in through your nose and out through your mouth.Allowing yourself to be in this moment of connection, pay attention to any thoughts or other sounds that come to you. Let them pass before coming back to the sand and the sounds of the waves.As you open your eyes, remember that you can come back to this at any time.

This week, I welcome you to take part in this short meditation to acknowledge your achievements. As you focus on your breathing and the sound of my voice, let your thoughts turn to something you've worked hard at this week, month, or year. It doesn't have to be anything big, just something that comes to mind. As you open your eyes, remember that you can come back to this at any time. Just take a moment to pause and reflect.

This week's meditation invites you to find somewhere quiet and peaceful to lie down and perform a body scan.As you lie down, take a deep breath in and slowly release it whilst bringing awareness to your toes, feet, calf muscles, shins, thighs, hips, and pelvis. As you continue to monitor any feelings or sensations throughout your body, pay attention to any tension or changes in sensation.If there's anywhere in your body that needs a little more focus, spend some time really connecting to these areas.

This week, the lighter mornings have reminded me to truly soak in the nature surrounding me. When out walking, the light that shines through the trees as the sun rises leaves me looking forward to the spring and summer months ahead. It also helps me connect with myself and rejuvenates my senses.As the mornings gradually become lighter, I hope this meditation helps you take a moment to sit and breathe somewhere comfortable and reflect on your week.

Focusing on a sound, be it a birdsong, a song, or even someone's voice, allows us to focus and reconnect with ourselves. During meditation, I often like to focus on the sounds of nature, especially when performing a body scan.As the week draws to a close and a new week lingers, I hope this meditation helps you connect with yourself and focus on your thoughts, feelings, and breathing, even just for a short time.

Immersing myself in nature helps me take a moment to relax and enjoy my surroundings when things feel a little hectic. Over the years, I've noticed just how beneficial this can be.As nature has many healing properties, pressing pause and listening to the sounds around us when life feels a little overwhelming can be advantageous.I hope this meditation enables you to do just that today.

As busy as life may seem, I know just how important it is to take some time to stop, rest, and rejuvenate every once in a while.Whenever I feel overwhelmed, I pause and take a few moments to focus on my breathing. This helps restore a sense of calmness and enables me to distance myself from any distractions I may face. I hope this meditation helps you do the same on this Winter morning.

I invite you to find a quiet space, hopefully, one where you feel close to, or surrounded by nature.This meditation will help you to relax and experience the serenity that being amidst nature provides. By focusing on the breath and paying attention to the sounds of the wind, leaves, and birds, you can find a place of concentration and calm.I hope this helps you find peace this Sunday.

 Pause at some point today to listen to this meditation and reward yourself with a moment of reflection.Allowing ourselves to find a quiet solitary space in which to focus on our inner worlds provides, clarity, resilience, and strength. 

This is a meditation to help you find your state of inner stillness. The holidays can be a tumultuous time. A whirlwind of activity and socialising. It can sometimes seem as though we struggle to get our breath. I encourage to pause for a moment, take some time just for you, and breathe into your body. This meditation will help you relax and find to pond of calm that resides in us all. 

This meditation aims to decrease the discomfort experienced during hot flushes.By taking advantage of mindfulness practices and gaining awareness of our senses, we can soothe ourselves psychologically as well as cool and calm down our bodies.I hope this experience brings both a  sigh of relief and a smile to your face. 

In our busy lives, we must find time to reflect, rejuvenate, and restore. We live in a world where being busy is praised and so it can be a real challenge to carve out the space needed to focus on ourselves.  This meditation will help you to embrace the inner stillness that resides within us all.  

This meditation will help you to open your heart to joy. Joy is at our fingertips each and every moment but it can be so easy to overlook it, and instead focus on the negatives.Smiling releases powerful endorphins which boost our mental health and lift our energy.  I hope you enjoy this guided meditation to connect you with joyfulness and positivity.

 When I stop and allow myself to focus on what I feel grateful for, I come back to now; time and time again to the present moment, and to all that I feel gratitude for. I can breathe and feel enriched and connected to a more spacious and open-hearted relationship with time.  Gratitude gives me permission to acknowledge all that I have experienced in my day.  Time stands still and there is a connection with eternity that feels so simple and yet so profound. 

Joy is just within our grasp, but we can sometimes forget this. We may experience it when out in nature, listening to music, with our pets, or when engaging in something we find meaningful.This is a meditation to come into your heart and connect. Connect with a friend, a loved one, someone who makes you smile and causes feelings of warmth in your body. 

This meditation will help support you at a time of stress. Stress and anxiety is a nearly impossible thing to think your way out of. The emotion is experienced in your body and can feel extremely unpleasant.By focusing your attention inwards, you give yourself the opportunity to notice the stress, where you are feeling it, and to then let it go through the breath.

This meditation will help you connect to support offered by a friend. We all need connection with others to thrive.  Friends give us comfort, safety, and acceptance.  All too often we think we must 'soldier on', refusing assistance and turning instead to ourselves for security. Whilst resilience is of course a tremendous skill to develop; it does not replace friendship and the joy connection brings.

This is a meditation to support yourself through change.Everything changes, everything is transient, all things come and go. This is a hard lesson to take as we seek security and stability. We wish for things to remain fixed in order for us to have a sense of control.True agency, however, comes from accepting the passing of things. To allow yourself to be in the present moment without grasping onto something or pushing an unpleasant experience away.I hope this meditation brings you some peace in our ever-changing world.  

All of us will experience loss and sadness at some point in our lives. It may be a sudden, intense and overwhelming emotion. Or one that lingers, ebbing and flowing, at the brink of our awareness.Suppressing these painful emotions may help temporarily but the respite will be brief and the feelings will remain present. This meditation will assist you in facing your loss and sadness. Breathing into your experience and replacing it with calm and resilience. 

As much as I love to lie back and let the soothing sounds of nature envelop and soothe me, I think that sometimes we need a little help along the way! I love to pay attention to the bird song and the wind whistling through the grass, so I hope this meditation helps you!

This is a meditation to support you whilst having a hot flush in the heat. As you bring your focus inwards to become aware of your breath notice areas of tension, discomfort or unpleasant sensations such as heat. Do not force these sensations to change but instead pay attention to them with a kindly awareness. Radiate cool, calm, and gentleness to these areas of your body. Being menopausal in the heat isn't easy, but this mediation should help embrace the moment and ease discomfort. 

This is a meditation for taking in the sunshine.  The glorious summer rays have been very welcome the last few days. The warmth fills my body and relaxes my muscles and bones. Tiger, my dog, loves to bask in the warm patches in the garden and the birds and insects seem to have been busier than usual. Let this mediation soak into your being and allow you to find the softness and ease that only the summer seems to bring. 

This is a mediation to connect with an inner calm amongst the sounds of nature.In this meditation you can hear the breeze drifting, beautiful birds singing, bees buzzing. It is amazing what you can hear in nature when you really pay attention. Allow yourself to relax a while in nature. Feel the warm sunshine on your face, the ground beneath your feet. Just take this moment to breathe into the spaciousness of the sky and enjoy the sounds of nature.

It's that time of year again (sort of) when nature is at its most accessible, although I do love it the whole year round!  I made a brief meditation for you to do outside ideally, but it's totally up to you where you choose to practice. What is more important is noticing how it feels within your body, and what your response is. It's designed to help you be still, acknowledge your thoughts,  let them pass, and connect with nature.  I hope you enjoy it!

 This is a short breathing space meditation to help you be with a hot flush, allowing you to reconnect to your inner-self and breathe through your discomfort.  Let my voice guide you and experience gentleness and comfortable warmth, allowing yourself to thoroughly embrace the moment.  Enjoy this moment of calm and awareness.

This is a mediation to pause and simply breathe. We breathe unconsciously, automatically and perpetually. And yet, we are so rarely aware of it. Of the sensations on our nostrils, our lips, the rise and fall of our chests, the swelling of the abdomen. This meditation encourages you to just notice, and stay with, the breath. Not to alter it or force it but to allow it to just be.This creates a sense of peaceful expansiveness and connection. 

I'm on holiday at the moment, and really enjoying the space to pause, collect my thoughts, and notice how I'm feeling. I find the sounds of birdsong so soothing - I made a meditation to help you find this little bit of calm too.

This is a meditation to re-energise yourself. Are you aware that meditation naturally improves brain function and replenishes the body's energy levels?Meditation, especially when in a correct posture, aligns your chakras and enables energy flow. Meditation also releases endorphins, increases blood flow to the brain, and of course helps reduce focus on ruminative thoughts.  

This is a meditation to pause. Please find somewhere quiet and comforting to sit or lie.I have been finding myself struggling with tiredness lately and this mediation, connecting with the rise and fall of your breath, gives a moment of rest.This intention to rest can expand from the sense of calm that resides inside you towards the rest of your sensory experience.  Allow yourself to let go of all distractions and be held in peace.

This is a meditation to help come into your heart. To connect with the warmth of loving-kindness. For many of us, we find it easy to be kind to others, but difficult to extend the same love to ourselves. This meditation will help cultivate your sense of self-worth, cherish yourself and be gentle and kind. to those parts of ourselves that we are usually harsh towards.

This is a sensory pause. To help you come back to the beauty of the moment through your six senses. To notice what it feels like to stop and to take a pause. Try and notice what you can hear, what you can smell, what you can taste, what you can feel and what thoughts are arising.Notice where in your body there is warmth, cool, softness, or tension.Breathe into all of your senses and listen to what they are telling you. 

This is a meditation to find stillness within our busy life.  Take a deep breath, and exhale into this stillness.  Align all of your being into one that wishes peace, calm, and tranquility.  By focusing on our breath and sensations in our body we can connect with both the stillness within us but also the stillness that is in the world all around us. I find that in this hectic modern world when I take time to reflect, to pause, and just be, I am at my happiest. It's a great opportunity for me to take stock and simply exist.⠀

This is a meditation to help clear your head. It can be difficult to find clarity and focus amidst our daily lives. Through stillness, being in the body, and awareness of the breath we can find simplicity and calm. 

This is a meditation to help use the breath as an anchor, providing grounding and serenity. Focusing on the breath is a simple, but beneficial, meditation practice that provides clarity and a sense of calm.Take a moment to yourself today. 

Creating inner space is essential for our physical and psychological wellbeing.  We live in a world of constant stimulation and as a result, can suffer from stress and anxiety. This meditation will improve your resilience, and in turn, create a more positive and peaceful outlook.

This is a meditation to invite you take a moment of reflection. Focusing on the break focuses your concentration and grounds you, connecting you to the earth and world around you. Together we bring to mind inspiring images from nature which create emotions of peace and joy.

This is a mediation to allow you to take in the goodness that is all around you. It can be difficult in our daily lives and struggles to recognise the good things that surround us, and by recognising them you will find yourself naturally awakening to a place of gratitude and joy.