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Hello Friends, and welcome back.

Find your unshakeable center with this 25-minute guided journey. Using visualization techniques, we’ll connect with a sturdy lighthouse—grounded, steady, and capable of weathering any challenge that comes our way.

This meditation works well when you need to reconnect with your inner strength. Whether you’re dealing with workplace stress, feeling anxious about what’s ahead, or just need a midday reset, this practice helps you tap into the part of yourself that can remain calm and centered even when things feel chaotic.

The lighthouse stands firm through storms not because it fights them, but because it’s rooted in something solid.

You don’t need any meditation experience for this practice. Just find a comfortable position, press play, and let the meditation guide you.

This week, we extend a special thank you to TG for his kind listener feedback submission! We wish you many victories on the race track ;)

Music:

"Textures" by Okaya

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Hello Friends, and welcome back.

When the winter cold settles in, we need more than physical warmth—we need emotional comfort and inner resilience. This 25-minute guided meditation helps you cultivate a deep sense of inner warmth that radiates from within, providing emotional comfort during challenging times.

This meditation uses visualization to help you tap into your own source of warmth and strength. Whether you’re dealing with seasonal stress, feeling emotionally depleted, or simply need a moment of comfort during the cold months, this practice offers a practical tool for building emotional resilience.

Music:

"Meditation" by Vence Ray

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Hello Friends, and welcome back.

Feeling the pressure to match everyone else’s pace this new year?

This week we’ll be using visualization techniques and body awareness to ground us in our own experiences—because the only race that matters is the one we’re running with ourselves.

Perfect for:
∙Starting the year without comparison or pressure
∙Releasing “hustle culture” stress and unrealistic expectations
∙Finding your natural pace instead of forcing someone else’s timeline
∙Lunch breaks or morning resets when you need perspective
∙Anyone feeling behind or “not doing enough”

The only comparison worth making is comparing the you of today to the you of yesterday. Don’t let anyone else run your race.

Thank you so much for joining me. Have a wonderful week filled with peace and I look forward to a long and fruitful new year with you! <3

Music:

"Dear Gravity" by Good Morrow

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Hello Friends, and welcome back.

Connect deeply with your body and find instant calm through this guided heartbeat meditation that uses your natural heart rhythm as an anchor for presence and relaxation. Perfect for managing anxiety, racing thoughts, or disconnection from your body.

In this 10-minute meditation, you’ll tune into the rhythm of your heartbeat to cultivate body awareness, regulate your nervous system, and create a sense of safety and grounding. This practice combines gentle breathwork with somatic awareness to help you feel more centered and present in your body.

This meditation is perfect for:
∙Reducing anxiety and racing thoughts
∙Grounding yourself during stress or overwhelm
∙Reconnecting with your body after dissociation
∙Calming your nervous system naturally
∙Managing panic or heightened emotional states
∙Building body awareness and mindfulness

Music:

"Water Reflections" by Onyx Music

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Hello Friends, and welcome back.

As 2025 draws to a close, many of us are looking forward to what 2026 will bring. We all look forward to a new year, but we often to forget to reflect on the last. Reflection is essential for releasing what no longer serves you, acknowledging your growth, and creating space for what comes next.
For the next 20 minutes, we’ll gently review our year to help us recognize accomplishments, learn from challenges, and identify patterns without judgment.

From R&R with Ri, we wish you a happy and peaceful end to 2025 and a hopeful, blessed beginning to 2026. Thank you so much for being here with us, and we look forward to seeing you next year! <3

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Hello Friends, and welcome back.

The holidays are already upon us once again. This week, we will gently reconnect with a cherished childhood Christmas memory to anchor ourselves in feelings of warmth, safety, and joy. This practice combines visualization techniques with mindful breathing to help us stay present and grounded during the holidays.

This meditation is especially helpful for:
∙Reducing holiday stress and anxiety
∙Finding calm during busy Christmas preparations
∙Reconnecting with joy and gratitude (as well as your inner child)
∙Managing feelings of loneliness or seasonal depression
∙Creating peaceful moments during hectic holiday gatherings

From the team here at R&R with Ri, we sincerely wish you a very Merry Christmas and a happy holiday season. Eat lots of cookies, drink a gallon of hot chocolate, and enjoy this time to the fullest. We’ll see you next Monday for a new meditation bidding farewell to this year and welcoming the next.<3

Music:

"The First Noel" by Ian Post

"Away In a Manger" by Ian Post

"It Came Upon a Midnight Clear" by Ian Post

"Christmas Songs and Carols" by Victor Mixed Chorus

"Oh Come All Ye Faithful" by Jonas Kolberg

"Jingle Bells" by Jonas Kolberg

"Oh Christmas Tree" by Jonas Kolberg

"Silent Night" by Jonas Kolberg

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Hello Friends, and welcome back.

This week we relax and unwind by making our way to a cozy bakery where we will build our very own gingerbread house. Creative building can an effective (and fun!) exercise for fostering stress relief and mental calm- something we could all use a little more of at the holidays.

As you visualize creating your house step-by-step, let your mind naturally shift from stress and anxiety to a place of focus and flow.

Ideal for:
•Quick stress relief during the holiday season
•Resetting your mind before or after work
•Calming anxiety and racing thoughts
•Practicing mindfulness through creative visualization

No preparation (or gingerbread) necessary- just find a comfortable position, press play, and let your imagination do the rest.

Music:

"First Snow" by Beneath The Mountain

"Moon (Instrumental Version)" by Space Doves

"Winter Wonderland" by Hans Johnson

"Closure" by Beneath The Mountain

"First Snow" by Hans Johnson

"Candy Stars (Instrumental Version)" by Candy Stars

"O Come O Come Emmanuel" by Jon Gegelman

"The First Noel" by Milo Mwanza

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Hello Friends, and welcome back.

It’s Christmas time yet again. Feeling overwhelmed by holiday chaos? This week’s guided meditation helps you reconnect with what truly matters - being fully present with the people you love, not the presents you give.

Perfect for:
•Deep evening relaxation after holiday gatherings
•Sunday afternoon reset during the busy season
•Processing family dynamics with compassion
•Finding gratitude beyond consumerism

Using progressive relaxation, breath awareness, and heart-centered visualization, you’ll release seasonal pressure and rediscover the simple joy of connection. This extended practice gives you space to truly let go of gift anxiety, family stress, and holiday overwhelm while reconnecting with the meaning of the season.

Whether you’re dealing with seasonal depression, social exhaustion, or just need deep restoration during the busiest time of year, this meditation brings you back to center—No matter which holiday you celebrate.

Take 40 minutes to remember: your presence is the greatest present.

Music:

"Snowfall" by Adi Goldstein

"Beholder" by Marshall Usinger

"Water Reflections" by Onyx Music

"Ember" by Michael FK

Support the show

Buy Us a Coffee: https://www.buymeacoffee.com/rrwithri1
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Podcast Home: https://rrwithri.buzzsprout.com