Connect deeply to both earth and sky in this grounding meditation practice. Begin by honoring your body with gratitude, then visualize roots growing deep into the earth beneath you while opening to starlight energy from above. This practice guides you through three energy centers—belly, heart, and crown—cultivating stability, courage, love, and spacious awareness. Perfect for centering yourself at any time of day, this meditation helps you arrive fully in the present moment with the simple affirmation: "I am here." Beautiful way to start your day.

In this 15-minute guided meditation, we explore the difference between resolutions and deep intentions. Drawing on Buddhist wisdom and the teachings of Pema Chödrön and Tara Brach, this practice helps you connect with what truly matters—not what you think you should want, but what your heart genuinely longs for.

Perfect for New Year reflection or any time you need to reconnect with your deepest values. Includes box breathing and embodiment practices.

Join Gillian for a 30-minute walking meditation exploring the Buddhist principle of non-attachment (aparigraha). This guided practice invites you to discover the profound freedom that comes from holding life lightly—loving fully without clinging, experiencing deeply without grasping.

Through gentle guidance and mindful movement, you'll learn to release tension, let go of control, and walk with open hands and an open heart. Perfect for nature trails, urban paths, or even walking in place at home, this meditation teaches you that non-attachment isn't about caring less—it's about flowing with life rather than fighting against it.

Whether you're navigating change, working through anxiety, or simply seeking more peace in your daily life, this walking meditation offers practical wisdom for loosening your grip on what you cannot control and embracing what is.

No previous meditation experience necessary. All you need is a safe place to walk and a willingness to let go.

In this episode, we practice yoga nidra—a guided meditation for deep rest and restoration. You'll lie down as I guide you into that space between waking and sleeping, where your body can completely let go while your awareness stays gently present.

This practice draws from Tibetan Buddhism, working with the concept of bodhicitta, or the awakened heart. We'll visualize compassion as a warm golden light that begins in your chest and gradually expands outward—to your body, to the people in your life, and eventually to all beings.

Most of us move through life with our hearts slightly closed, protected against hurt. This practice invites us to soften that armor and reconnect with the warmth that's already there. Thirty minutes of yoga nidra can feel as restorative as several hours of sleep, giving your nervous system permission to truly rest.

Whether you're new to meditation or have been practicing for years, this is a chance to drop beneath the surface noise of your mind and remember what it feels like to simply be.

What you'll need: A quiet space where you can lie down comfortably for 30 minutes. Bring a pillow, blanket, or anything else that helps you settle in.

In this episode of Breathe & Release, we explore anicca—the Buddhist teaching on impermanence. Everything changes, constantly. Our breath, our thoughts, our bodies, our circumstances—nothing stays the same, even for a moment. Yet we spend so much energy trying to freeze the good moments and rush past the difficult ones, fighting against the very nature of reality.

Through shamatha (calm-abiding) meditation followed by analytical contemplation, we'll investigate the changing nature of our direct experience and explore how accepting impermanence can actually free us from suffering rather than cause it. When we stop resisting change, we become more present with what's here now. When we stop trying to control the uncontrollable, we find a deeper ease.

As Pema Chödrön teaches, impermanence isn't the problem—our relationship to it is. Join me for this 30-minute practice that invites you to soften, to let go, and to meet life's constant flow with wisdom and grace.

This guided meditation explores metta—loving-kindness practice from the Tibetan Buddhist tradition. We begin with shamatha (calm-abiding) meditation to settle and stabilize the mind, then move into analytical meditation to cultivate genuine loving-kindness.

The practice starts with extending kindness to yourself, then progressively includes someone who's been kind to you, a neutral person, someone difficult, and finally all beings. This isn't about forcing feelings or pretending to like everyone—it's about recognizing our shared wish to be happy and training the mind in a more beneficial direction.

Approximately 25 minutes. Suitable for both beginners and experienced practitioners.

Join Gillian for a 20-minute guided meditation, Embracing the Unknown, on the Breathe and Release podcast. This practice invites you to meet uncertainty with curiosity and trust. Through gentle breathwork, body awareness, and heartfelt visualizations, you’ll explore the unknown as a space of possibility, drawing on wisdom from Eastern traditions and Western psychology. Perfect for navigating life’s uncertainties with courage and an open heart. Settle in, breathe, and let go.

This 15 minute guided meditation explores the root chakra, or Muladhara, the energy center that helps us feel grounded, secure, and connected. Gillian will guide you into a deep sense of presence and stability.