This special Christmas meditation invites you and your family to slow down, breathe deeply, and reconnect with the true spirit of the season. Together, we explore the warmth, kindness, gratitude, and togetherness that make Christmas meaningful. With gentle guidance, soft imagery, and a focus on connection with loved ones, this meditation offers a peaceful pause in the midst of the holiday rush. A beautiful way to unwind as a family and return to what matters most.

This episode is suitable for teens and adults

Failure is one of those experiences we all understand but rarely talk about honestly. It tightens the chest, stirs old insecurities, and invites that loud, persistent inner critic to have its say. Most of us don’t like failing (I certainly don’t), yet it happens to every single one of us, often more than we’d prefer. The real work isn’t in avoiding failure, but in learning to stay with the discomfort without shrinking, judging ourselves, or shutting down. This week’s episode, Falling Forward, is a compassionate meditation designed to help you navigate the sting of failure with softness rather than shame. Together we explore how failure shows up in the body, how to gently reduce its intensity, how to loosen the grip of the inner critic, and how to offer ourselves the same kindness we’d readily give to a friend. If failure has felt heavy lately. or if you’re simply human, this episode is for you.

For teens and adults | 15 minutes

When loneliness feels vast, like standing beneath an endless night, this meditation helps you find light in connection.
Guided through breath and reflection, you’ll explore the beauty of individuality and the quiet comfort of belonging to something greater.
Each star, like each person, shines alone yet forms a tapestry of unity across time and space. You are not alone in the sky; you are part of the constellation.

🌙 Safe and Sound: A Bedtime Meditation After a Bad Dream
10 minutes | For children aged 4–10

When children wake from a nightmare, their hearts can race and their bodies can feel tense, even though the danger has passed. This gentle 10-minute meditation helps little ones calm their bodies, settle their breathing, and remember they are safe. Through soft imagery, golden light, and comforting words, children are guided back to a sense of warmth, security, and peaceful rest. Perfect for bedtime or middle of the night wake-ups. 💛

30-minute guided meditation | Suitable for teens and adults

When your mind jumps to the worst-case scenario, your body can follow...racing heart, tight chest, restless energy. This extended meditation helps calm the stress response, activate the vagus nerve, and bring your body and mind back to safety. Through gentle breathing, grounding, and imagery, learn how to stay present, soothe anxiety, and remind yourself: fear is a feeling, not a fact.

A Guided Meditation for Growth, Rest & Self-Compassion

In this gentle meditation, you’ll journey into a garden that lives within, a place where your inner world is reflected in petals, roots, and soft light. Through calming imagery and breath, this practice explores how we grow through both sunshine and storms, and what happens when we forget to tend to our own well-being.

Whether you're feeling strong, tired, or somewhere in between, this meditation is an invitation to pause, soften, and reconnect. Ideal for teens, adults, or emotionally aware children.

Use with headphones for full effect. Optional: pair with ambient nature sounds (breeze, birdsong, water).
🌱 You are not just surviving. You are learning to bloom.

A calming 5-minute meditation to help children and teens unwind at the end of the day. Drift into a peaceful inner garden where rest, care, and healing begin.
Perfect for bedtime: soft music, gentle imagery, and a message of hope.

✨ Let your little flower bloom again tomorrow.

In this gentle episode, we explore Bee Breath (Bhramari Pranayama) 🐝 — a fun and calming breathing technique that helps children (and adults!) feel peaceful, focused, and safe. With simple instructions and soothing imagery, kids can hum like a happy bee 🐝 and discover their inner calm. Perfect for bedtime, transitions, or anytime emotions feel big.

This episode is for educational and relaxation purposes only. It is not a substitute for psychological treatment.

In this episode of Mellow Moods, Jess dives into the art of co-regulation — the calming, connected way adults can help children manage big emotions. Discover practical strategies, heartfelt real-life examples, and the science behind why your calm matters. Whether you’re a parent, teacher, or caregiver, this episode offers grounding support for everyday moments of overwhelm.

Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for professional psychological advice, diagnosis, or treatment. Please consult a licensed mental health professional for personal guidance.

In this special Easter episode, children are invited to join the Easter Bunny on a calming journey through fields of blooming flowers and soft sunshine. Guided by gentle narration, this meditation encourages deep breathing, imagination, and mindfulness. Perfect for bedtime or quiet moments during the holiday, this story blends seasonal wonder with foundational relaxation techniques to help children feel grounded, safe, and joyfully centered.

In this episode, I guide you through a gentle meditation to slow down and find stillness amidst the busyness of life. Using breath, visualisation, and mantra, this practice helps you reset, release tension, and move at a more peaceful pace. Suitable for both children and adults, this meditation invites you to pause, breathe, and embrace the beauty of slowing down.

Hi all, this is a reupload from last season. It is a short body scan using a butterfly to dance around the body. This is a great introduction to meditation for children. Enjoy!

Hello 2025! This episode is for adult listeners and includes a short life update as well as a short New Year resolution discussion and meditation. Unfortunately there was some strange interference in the recording, but given the message of the episode and the mess of life, I have decided to roll with it anyway.

Preeclampsia info can be found at this link :https://www.preeclampsia.org/

I am happy to be back. Enjoy :)

This episode was inspired by our recent trip to Monkey Mia, a beautiful place up North in Western Australia. The water is crystal clear and the beach is full of shells. This meditation will ask you to explore a beach, but also find a shell unique to you, inspired by you. You will be guided through celebrating it's uniqueness and by default celebrating your own.

Welcome to 2024! This will be short episode about managing racing thoughts, which we all face from time to time, some more than others. You might notice than when you try to quiet down for the night, or have some quiet time/relaxation during the day, that your mind may be busy with thoughts, thoughts that zoom and race by, others may go by a little more slowly, and at times when our mind are so busy it can be hard to focus in on one thought or slow them down enough so we can get to a peaceful restful sleep. When our mind is so full of energy as is our body and as is our breath. This short exercise will invite you to practice observing your thoughts but not engaging with them, this can help minimise our minds chatter and subsequently calm our feelings, breath and body.

There has been a bit of a gap between episodes, being a one person passion project I have just not had the space to record and put an episode out there. This episode is one on my favourites, it builds on the skills you may have learnt in prior episodes. it is suited to all age groups. It is a creative way to work with a distressing feeling you may be having. Using colour and breath you are guided though imagining your feelings and slowly filling your inner world with a peaceful vibrant colour.

This episode is suited to young children (and all ages if you love a bit of magic and imagination!). You will be guided through a meditation focusing on the experience of happiness. We will explore this feeling together with images, colour and creativity. This exercise will be great to do at the start of your day to promote a happy burst of energy 🌻

This episode was a listener request and may be helpful for you if you experience fear, worry or anxiety during your day where there may be no reason for it. Fear and anxiety are actually pretty helpful feelings. When your stress response is activated it is your bodies way of communicating with you that something in your environment is making you feel unsafe, it sounds internal alarms when it senses danger. However for some of us, our body can be detecting smoke when there is no fire, when there is no reason be alarmed or afraid.

So this episode has been designed to assist you to think about a time and place where you may have felt extremely safe, you then will be guided to gently explore this feeling and this place. This is to help you to become familiar with feeling a sense of safety, which is the opposite to fear. Once you become familiar with tapping into this sensation you may be more able to refer back to it in your every day life.

This episode is suitable for all ages. It is a guided visualisation exploring the wonderful world of colour! If you have a vivid imagination and love exploring colours, then this episode is for you. This episode may assist you to slow down racing thoughts, promote a sense of focus and foster a sense of calm within the body and mind.

This Episode was a listener request. It is a Mindful Object Meditation, suitable for the little ones in your life. I’ll guide them through a little bedtime routine, setting up your sleep space, some breathing, cuddling your favourite comforter and drifting off to sleep 💤

This was fun to create. Click the link in bio and hit follow.
If you have a topic request message me or email at mellowmoodspodcast@gmail.com