Sacred Garden Meditations & Mindfulness
By Samantha Piro
Short episodes inviting you to experience a moment of stillness in the here and now. Join Samantha Piro, holistic psychotherapist, yoga teacher, and founder of Sacred Garden, for grounding meditations and mindfulness exercises. These episodes are applicable for real life issues including anxiety, self-esteem, and depression. Support this podcast: https://anchor.fm/sacredgarden/support
52: Meditation for Self-Study
Who am I? What do I believe? What is it like for me to feel, think, and act? Do my actions align with my values?
We can begin answering these questions when we take time to be present with the Self. You are not your thoughts. You are the thinker of your thoughts. You are not your feelings. You are the one who feels.
Join me for today's meditation on tuning into your inner world and exploring what it is like to be you today.
Book mentioned: Yamas & Niyamas by Deborah Adele.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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51: Meditation for Surrender
Relax and release into a gentle meditation focused on the gentle flow of the breath and the melting tension of the body. Utilizing the imagery of the ocean's waves.
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50: Spring Meditation
A beautiful, guided spring meditation for you.
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49: A Meditation for Discipline & Determination
Discipline can be a tricky, difficult practice. It often means doing something even when we don't "feel" like it. It means moving through challenges and showing up to the things we commit to. Today's episode is a short talk on discipline followed by a meditation to ignite the discipline of fire within you.
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48: A Meditation for Contentment
A simple meditation for contentment, focusing the mind on the here and now with the breath as an anchor.
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47: Purity - Being thus & No Other
What does it mean to be pure? The definition of pure I am using: being thus and no other. The essence of something. In today's episode I explore the difference between cleanliness and purity and what it means to purely be you.
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46: Nonattachment
Nonattachment: letting go of the clinging to something or someone NOT the letting go of the enjoyment of something or someone.
Nonattachment is about enjoying the present moment. We often find ourselves clinging to the past of something we once had or the hope of having something in the future.
Experience joy, peace, and freedom by being fully present in this very moment.
Today's meditation offers a talk on nonattachment, followed by a meditation.
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45: Loving Kindness Meditation
Loving Kindness Meditation sending love to all human beings.
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44. Difficult Emotions - Shame vs Guilt
This week on difficult emotions: shame vs guilt. What is the difference? Followed by a meditation on love & respect.
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Facing Shame by Merle A Fossom. You can purchase a copy of the book through amazon at the link below.
<a target="_blank" href="https://www.amazon.com/gp/product/B013XEN59M/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B013XEN59M&linkCode=as2&tag=sacredgarde07-20&linkId=647d87c482e223aa7c4370f98453304d">Facing Shame: Families in Recovery</a>
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*These meditations do not replace therapy. You are welcome to message me if you are looking for a therapist. I would be happy to connect with you or help you to connect with someone else*
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sacredgarden/support
43: Difficult Emotions - Anger
This week on difficult emotions I am exploring anger as a secondary emotion. Anger is protecting other vulnerable emotions.
Tune in today to explore your emotions beneath the anger.
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*These meditations do not replace therapy. You are welcome to message me if you are looking for a therapist. I would be happy to connect with you or help you to connect with someone else*
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sacredgarden/support
42: Difficult Emotions - Grief
Grief can be experienced during any form of loss, or even an end/change to something that once was. This could be a relationship, a life transition, or even a change in a belief.
On this episode I explore the 6 stages of grief, followed by a meditation - giving yourself the space to BE present with your grieving process.
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Book reference: Finding Meaning the 6th Stage of Grief by David Kessler
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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*These meditations do not replace therapy. You are welcome to message me if you are looking for a therapist. I would be happy to connect with you or help you to connect with someone else*
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sacredgarden/support
41: Difficult Emotions - Depression
Difficult emotions can be extremely overwhelming. We often try to avoid, ignore, repress, or even numb so that we don't have to feel. Our emotions have so much wisdom and insight into how we view and experience the world. Over the next few weeks we will be diving into meditations on difficult emotions. This week we start off we feelings around depression: sadness, emptiness, lack of motivation, etc. This meditation invites the listener to turn toward the emotions with a compassionate, empathetic ear in order to increase self-awareness and show love to the parts of our selves that experience these difficult feelings.
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*These meditations do no replace therapy. You are welcome to message me if you are looking for a therapist. I would be happy to connect with you or help you to connect with someone else*
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If you've enjoyed today's episode please follow and share it with others. Your support is greatly appreciated.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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40: A Meditation for Abundance
Abundance: A relative degree of plentifulness.
Join me for today's episode, meditating on abundance in your life, and choosing to live life more abundantly.
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39: Rest & Restore
I don't know about you, but I am feeling exhausted. The end of the year tends to sweep me off my feet quite literally. All I want to do is lay on the couch and binge watch Hallmark shows. We've officially entered 2022, but I'm personally still relaxing and shaking off 2021. Today's episode is a gentle meditation for rest, restoration, and relaxation.
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38: Reflect & Release
The end of the year is wonderful time to reflect on what has the past year has been like - what you have been like. What has changed? What has stayed the same? What do you want to release? In today's episode I lead you through guided reflection questions with a short breath release meditation.
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37: Winter Meditation
Too often winter is met with a negative perspective: it's cold, ugly, dark, etc. But what might happen if we change our perspective, looking at winter in a new light? Winter is the perfect time for us to turn inward: tapping into our inner light and warmth and turning towards the self.
Join me for today's winter meditation.
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36: Staying Present during the Holidays
We're in the middle of December - a time of holiday season for many people. A time to be "celebrated", yet there is much chaos, movement, stress, lack of boundaries, etc. Today's episode is a meditation for staying present during the holiday season.
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35: A Meditation for Holiday Stress
it's that time of year - we often lose track of "holiday spirit" and become absorbed with 𝒉𝒐𝒍𝒊𝒅𝒂𝒚 𝒔𝒕𝒓𝒆𝒔𝒔. Tune into this week's episode for a short meditation on reducing stress for your holiday season.
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34: Boundaries + Affirmation Meditation
Boundaries are essential for healthy relationships. The help us to create space between self and other. During the holiday season, setting boundaries can get complicated. For today's episode, I am inviting you to take another look at your person boundaries, followed by an affirmation meditation.
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33: Thankfulness without Indulgence
Do you ever find it difficult to be authentically thankful?
This week I'm inviting you to be in the present moment of true thankfulness before indulgence seeps in.
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32: The Distracting Mind - A Noting Meditation
Meditation is difficult, especially if you've never practiced before. There is a sense of wrestling with the mind to stay focused and present. The mind wanders off and gets distracted. In today's meditation you will learn a technique called noting, inviting a sense of separation between you and your thoughts/feelings. Join me today for a simple guided meditation on an intro to noting, helping you to tame the distracted mind.
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To sign up for Mindfulness for the Holidays please visit www.sacredgarden.cc/Mindfulness
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31: Mountain Hike Meditation
I like that a hike up a mountain can mirror our experiences through life - we pick a path, and we begin moving. Sometimes the path is easy, other times it is strenuous and difficult. We get to decide to enjoy the journey - the views, the challenges, the rests. Or we get to decide to be miserable throughout it.
Either way, you keep moving. Eventually you arrive at the top where you take in a magnificent view of the world beneath you and the hike becomes well worth it.
Join me for today's guided meditation as you visualize hiking up a mountain - enjoying the journey and the destination.
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To sign up for Mindfulness for the Holidays please visit www.sacredgarden.cc/Mindfulness
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30: Turning 30 - Releasing Expectations and Going with the Flow
This week I celebrated my 30th birthday on a vacation to the national parks in Washington state. In this episode I share some of my trip, and I disclose what I have learned from my 20s as well as my thoughts on practical tools to use in order to stay present when life doesn't go the way you planned it.
To sign up for Mindfulness for the Holidays please visit www.sacredgarden.cc/Mindfulness
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29: Internal Family Systems - The Firefighter
Internal Family Systems Theory (IFS) describes us having multiple parts. A part is every experience that you have. These parts can be broken down into three different categories. Over the next three weeks we will cover these parts, followed by a meditation/reflection exercise on the part for the week.
Week 1: The Exiles - Parts that hold pain.
Week 2: The Managers - Parts that avoid pain.
Week 3 (this episode): The Firefighters - Parts that soothe pain.
If you've enjoyed today's episode please follow and share it with others. Your support is greatly appreciated.
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28: Internal Family Systems - The Managers
Internal Family Systems Theory (IFS) describes us having multiple parts. A part is every experience that you have. These parts can be broken down into three different categories. Over the next three weeks we will cover these parts, followed by a meditation/reflection exercise on the part for the week.
Week 1: The Exiles - Parts that hold pain.
Week 2 (the episode): The Managers - Parts that avoid pain.
Week 3: The Firefighters - Parts that soothe pain.
If you've enjoyed today's episode please follow and share it with others. Your support is greatly appreciated.
Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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27: Internal Family Systems - The Exiles
Internal Family Systems Theory (IFS) describes us having multiple parts. A part is every experience that you have. These parts can be broken down into three different categories. Over the next three weeks we will cover these parts, followed by a meditation/reflection exercise on the part for the week.
Week 1 (this episode): The Exiles - Parts that hold pain.
Week 2: The Managers - Parts that avoid pain.
Week 3: The Firefighters - Parts that soothe pain.
If you've enjoyed today's episode please follow and share it with others. Your support is greatly appreciated.
Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
For more information: www.sacredgarden.cc
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26: People Pleasing + Meditation
People pleasing comes from a fear of being disliked or unloved by others. Join me for today's episode, briefly discussing people pleasing, followed by a meditation on being more than enough.
If you've enjoyed today's episode please follow and share it with others. Your support is greatly appreciated.
Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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25: Living with Integrity
Living with integrity can be extremely challenging. It requires us to be who we claim to be. Sometimes when we are faced with judgement or potential rejection, we bend the truth, or say yes when we mean no. Living with integrity requires us to be honest and truthful with ourselves and others. Sometimes this means facing hurtful feelings or difficult conversations.
In today's episode, I invite you to journal or reflect on what integrity and authenticity mean to you. How can you live life honestly and authentically?
If you've enjoyed today's episode please follow and share it with others. Your support is greatly appreciated.
Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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24: Fall Meditation
Fall is my absolute favorite time of year - not only does the world show off its vibrant beauty, but fall reminds us of change and transformation. In today's episode I offer a guided meditation walking you through a descriptive fall setting and inviting you to embrace the change.
Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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23: Diaphragmatic Breathing (Deep Breathing)
We are capable of breathing in 6 directions: back & front, side to side, and up & down. Breathing this way reduces stress and anxiety while increasing immune system function and mental clarity. Imagine how different our world could be if every person practiced breathing deeply for just 90 seconds a day. In today's episode I cover diaphragmatic breathing along with a guided exercise to breathing in 6 directions.
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Breath: The New Science of a Lost Art by James Nestor
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Massage Therapist: Stephan Conlee owner of Active Recovery
http://www.active-recoveryllc.com/
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
For more information: www.sacredgarden.cc
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22: Self-Love Meditation
Today's meditation we take a look at 𝙨𝙚𝙡𝙛-𝙡𝙤𝙫𝙚. It is important to note that 𝘭𝘰𝘷𝘦 is different than 𝘭𝘪𝘬𝘦. Just because you are showing kindness towards yourself dos not pretending to like yourself if you don't (that's a whole different topic). The journey of loving yourself can be very challenging, and will look different for everyone.
Today's episode I share one of my personal favorite ways to show compassion, kindness, and love to myself. I hope you enjoy it as well.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
For more information: www.sacredgarden.cc
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21: Finding Balance
What does it mean to live a balanced life? Between work, sleep, friends, family, rest, etc., life can feel overwhelming, complicated, and out of balance. We each have a unique sense of what a balanced life looks like. Some people find their center with more social events and some people find their center with more time outdoors. In today's episode, we talk about a balanced life. I invite you journal or reflect during today's exercise on what a balanced life looks like for you, and the changes you may begin to implement today to find your center.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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20: Meditation for Courage
"Courage is not the absence of fear, but the ability to be afraid without being paralyzed."
There is a difference between fear that keeps us alive and fear that keeps us from living. In today's meditation, we are focusing on honing our courage: the part of us that moves forward with bravery and boldness in order to face the fears that keep us from living.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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19: A Meditation for Mental Clarity
Sometimes we feel a little hazy. Focusing can be difficult and the mind feels foggy. Tune in for today's short meditation to help clear the mind and provide some mental clarity.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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18: Anxiety Part 4 - Anticipatory Anxiety
Anticipatory Anxiety occurs when we begin to feel stress, worry, or fear about something that hasn't happened yet. Often this worry comes from a future event - a social gathering, an upcoming speech, or maybe a project at work. The event is 2 weeks away but you're already beginning to feel the stress.
Join me for today's episode to approach anticipatory anxiety in a new way, providing a little more clarity, and a little less stress.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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17: Anxiety Part 3 - Be. Seek. Love.
Turn towards anxiety rather than away from it by being emotional present with the part of you that experiences anxiety, seek to understand with compassion and kindness, and love on the part of you experiencing worry, fear, and stress.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
For more information: www.sacredgarden.cc
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16: Anxiety Part 2 - The Physical Body
Often times we experience anxiety on a physical level and we struggle to stay present with it - tension in the shoulders, tightness in the chest, uneasiness in the belly. Today's episode, I invite you to get curious about where you physically experience anxiety and what those feelings and sensations are like for you.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
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15: Anxiety Part 1 - Present Moment + Breathwork
This episode is a part 1 of 4 of the Anxiety series. This episode introduces breathwork techniques in order to train the mind and body to be calm and present while reduce stress and anxiety.
Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
For more information: www.sacredgarden.cc
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14: The Anxious Self
As humans we experience some level of anxiety - fear, worry, stress. Anxiety can be extremely overwhelming, so we often find ourselves trying to avoid it. We try to not think about it or find ways to distract ourselves from. Doing this however, increases anxiety. We even become anxious about being anxious.
Over the next 5 weeks I will be inviting you to meditate on anxiety. For this first meditation, we will identify the anxious self, or the part of you that experiences anxiety. Creating separation from your core self and your anxious self allows you to be present with anxiety in a calm, loving manner.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
For more information: www.sacredgarden.cc
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13: The Core Self
"Who am I?" You may find yourself asking this question and coming up with many different answers. The answers come from the many layers within our Self. There is the self that seeks to protect, the self that seeks to avoid, the self that seeks to soothe. Internal Family Systems Theory (IFS) explains that we have many "parts" to our Self. A part is every experience that we have: every thought, every feeling, every sensation, every urge, etc. These parts are broken down into three categories. Beneath all these parts lies the Core Self.
Join me for today's talk & meditation where I dive into these three categories, followed by a meditation on the Core Self. Grab a notebook and a pen if you like to journal as you begin to explore some thoughts on your Core Self.
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Have a meditation request or would like to schedule an appointment? You are welcome to email me: samantha@scaredgarden.cc
for more information: www.sacredgarden.cc
FB/IG: sacredgardenwellness
12: Difficult Emotions
We are often taught to ignore, repress, or change our emotions if they are anything aside from happiness. In today's meditation, I invite you to become present with a difficult emotion while tapping into your core self.
Have a meditation request? You are welcome to email me: samantha@scaredgarden.cc
connect with me: www.sacredgarden.cc
FB/IG: sacredgardenwellness
11: Gratitude for Fathers
Happy Father's Day!
In this meditation we will be meditating with a sense of gratitude for fathers. This may be a time for you to meditate with gratitude for your own father, or a time to meditate on the qualities of a father.
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Have a meditation request? You are welcome to email me: samantha@scaredgarden.cc
connect with me: www.sacredgarden.cc
FB/IG: sacredgardenwellness
10: A Meditation on Waiting
How often are you standing in line at the grocery store, desiring for the line to move faster so you can go home and move on to the next thing? Or stuck in traffic, frustrated? How often do you desire to be away from the here and now?
This meditation offers a way to practice being present and training the mind to be in the Now rather than drifting off to the future. Training the mind to be present helps reduce anxiety and depression and increase peace and joy.
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“Time isn’t precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: the Now. That is precious indeed. The more you are focused on time—past and future—the more you miss the Now, the most precious thing there is.”
-Eckhart Tolle
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Have a meditation request? You are welcome to email me your ideas!: samantha@scaredgarden.cc
connect with me: www.sacredgarden.cc
IG/FB: @sacredgardenwellness
9: Naming Sacred Garden + Meditation
This week is a special meditation as I share the naming of Sacred Garden. Sacred Garden is a representation of my internal world - the space of love, safety, and freedom that I can go to at any time. This week I lead a guided meditation for you to visit your heart space; a time to be still with your Self.
Meditation starts at the 5:30 minute mark.
connect with me:
www.sacredgarden.cc
FB/IG: @sacredgardenwellness
8: Meditation on Frustration
7: Bedtime Meditation
A short meditation to ease the mind and body into a restful state for a peaceful sleep.
Meditation begins at 1:03.
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I release new meditations every Monday.
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connect with me: www.sacredgarden.cc
FB/IG: sacredgardenwellness
6: Morning Meditation
start your day off with a short, gentle morning meditation to awaken the body and mind.
Meditation stars at 1:03.
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connect with me: www.sacredgarden.cc
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5: Gratitude for Mothers
Happy Mother's Day!
In this meditation we will be meditating with a sense of gratitude on mother, or a mother, your mother, perhaps the mother within you, or even for all mothers. For many people mother's day can be challenging for a number of reasons, so if you decide to do today's meditation, we are focusing on a sense of gratitude. I will encourage you to take a moment before starting to decide who you want to reflect a sense of gratitude for. This may be a time for you to meditate on your own mother, but may it is the mother within you. Maybe it's a woman who has been like a mother to you, perhaps a fellow friend who is a mother, or maybe you meditate on the Divine qualities of motherhood.
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4: Walking Meditation
Join holistic psychotherapist and yoga/meditation teacher, Samantha Piro, for a guided walking meditation. Next time you're going for a walk, tune into this meditation for an extra sense of relaxation and mindfulness.
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connect with me: www.sacredgarden.cc
FB/IG: sacredgardenwellness
3: Staying Present through your Senses Meditation
Have you ever been spending time with someone and they point something out in your environment while asking, "did you see that?" And you realize that if they did not point it out, you would never have noticed. You're busy day-dreaming about your to-do list or what you're making for dinner tomorrow. Sometimes our schedules become overwhelming and we are spread too thin. We are rushing around from one thing to another that we completely miss the here and now.
Tune in for this short meditation to stay present.
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Connect with me: website: www.sacredgarden.cc
FB/IG: sacredgardenwellness
2: Body-Scanning Meditation
Take a moment today to become fully immersed in the present moment through body awareness. Invite the mind to simply observe what you are physically experiencing today. Release any judgement towards the body by taking an observer perspective as you follow this guided meditation, moving your awareness throughout the body.
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Connect with me: website: www.sacredgarden.cc
FB/IG: sacredgardenwellness
1: Breath Meditation
Sacred Garden's first meditation focused on the breath. A simple guided meditation to calm the nervous system, and a short introduction on training the mind on a single point of focus.
Connect with me:
website: www.sacredgarden.cc
FB/IG: sacredgardenwellness