Our Mindful Nature: Meditation Inspired by Nature to Soothe the Overwhelmed Mind and Ease Anxiety

Overwhelmed? Stressed? Anxious? Try this quick 10-minute, lunch break meditation that is designed to reset the nervous system and quiet the mind. No chatter; no distractions - this episode is JUST THE MEDITATION. Pop-in your headphones, settle into a comfy spot and let's meditate on our lunch break. Today's meditation music comes to us from a bamboo forest on the road to Hana - almost musical, definitely rhythmic, and always soothing.Take a few minutes for yourself and experience this grounding meditation—press play and feel the shift instantly!Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations and nature soundscapes each week, creative musings, and more.Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing. Hear more from this location on Nick's website: https://www.nickcmcmahan.com/dawn-on-haleakalaLearn about Quiet Parks International’s conservation work: https://www.quietparks.orgFollow Nick’s audio projects: https://www.nickcmcmahan.comThank you to Brianna Nielsen for production and editing support. Find her at:https://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.comyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Do you ever start your day with the best of intentions—only to find yourself overwhelmed by midday, rushing through lunch, and feeling completely drained?Midday stress can quickly derail even the best-planned day, leaving you exhausted and disconnected from yourself. But what if just 5-10 minutes of mindfulness could reset your nervous system and bring you back to center? In this episode, Meryl Arnett shares a simple yet powerful lunchtime meditation to help you feel grounded, refreshed, and ready to take on the rest of your day.Learn how to create a midday reset—even on your busiest daysDiscover a breathing technique that calms the mind and body in minutesExperience the power of nature-inspired soundscapes, blended with steady tones like singing bowls and chimes, to bring a sense of grounding and stability to your practice. Today's meditation music comes to us from a bamboo forest on the road to Hana - almost musical and definitely rhythmic.Take a few minutes for yourself and experience this grounding meditation—press play and feel the shift instantly!Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations and nature soundscapes each week, creative musings, and more.Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing. Hear more from this location on Nick's website: https://www.nickcmcmahan.com/dawn-on-haleakalaLearn about Quiet Parks International’s conservation work: https://www.quietparks.orgFollow Nick’s audio projects: https://www.nickcmcmahan.comThank you to Brianna Nielsen for production and editing support. Find her at:https://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.comyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

What if you could start your day feeling grounded, grateful, and clear-minded—without the noise and distractions? In this peaceful guided meditation, you’ll be immersed in the sounds of a Maui sunrise, setting the tone for a day filled with intention and gratitude. No chatter, no clutter—just a mindful practice designed to help you cultivate calm, connection, and resilience from the moment you wake up. Awaken with a sense of gratitude and purpose Feel deeply connected to nature’s rhythm and energy Begin your day with clarity, focus, and inner peace Press play now to experience a meditation that transforms your morning into a moment of stillness, gratitude, and renewal. Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.comyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

This week, we explore how to weave mindfulness through our entire day, starting with a gentle morning practice that sets our intentions and opens our hearts to daily gifts. What We'll Share Together:A gentle morning practice that helps us set our day's intentionSome thoughts about consistency (spoiler: it matters more than duration!)A beautiful concept called the cycle of reciprocity that might just change how you see your dayReal, practical ways to stay connected to our practice, even when life gets busyOur Practice Today:A 20-minute guided meditation (but remember, even 3 minutes counts!)Time to settle in and get comfortableSpace to notice the gifts already present in your dayA chance to set an intention that really means something to youPlenty of room for whatever arisesMeditation Music:The natural soundscape comes from a recording high on the slopes of Haleakalā, Maui. Many of the bird calls belong to local and endangered species, which Nick McMahan had the opportunity to capture while studying the region's sound ecology for Quiet Parks International.Ideas We'll Explore:Robin Wall Kimmerer's lovely cycle of reciprocity: attention, gifts, gratitude, and reciprocityWhy morning practice can be special (but it's totally okay if you're not a morning person!)How to name specific intentions (because "good" isn't quite enough)Ways to notice the gifts already present in our livesA Story That Inspired Today's Practice:I'll share a beautiful story about a climate journalist who found her way back to joy through really seeing the plants around her. It's from "The Light Eaters" and connects so beautifully with Robin Wall Kimmerer's ideas in "Braiding Sweetgrass."This Practice Might Be Just Right If:You're looking for ways to carry your practice beyond the cushionYou want to start your day with intention (at whatever time feels right)You're curious about building a practice that really fits your lifeYou're ready to explore what consistency might look like for youWhat's Coming Next:We'll continue exploring how to weave mindfulness through our days together, looking at moments like lunch and dinner. I'm excited to share this journey with you!

Welcome back to Our Mindful Nature! This week, we explore how the woodpecker's drumming can guide us in releasing emotional armor, including anxiety and overwhelm, and deepening our connection with the natural world.What You'll Experience:- A guided meditation synced with the woodpecker's natural drumming pattern- Gentle body scanning and breath awareness practice- An invitation to let nature's rhythms soften our emotional armorMeditation Music Details:- Morning bird chorus recorded in a California coniferous forest- Featured sounds include woodpecker drums, Red-breasted Nuthatch, Warbling Vireo, Douglas' Squirrel, and Mountain Chickadee- All nature sounds recorded and edited by Gordon HemptonSign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more. Thank you to Brianna Nielsen for production and editing support. Find her at:https://www.instagram.com/brianna_podcastpro/Thank you to Gordon Hempton for the use of his nature recordings. You can find him at: https://soundtracker.com/ Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visitingmerylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Exploring the Depths of AwarenessIn this final episode of our heartfulness series, we’re diving below the surface of mindfulness into the rich, uncharted waters of the subconscious. While mindfulness often focuses on our conscious, waking mind, heartfulness invites us to explore the deeper layers of our being — the parts of us that dwell in dreams, intuition, and quiet knowing.What We Discuss in This Episode:How mindfulness works with the thinking mind, while heartfulness taps into the subconscious.Why Albert Einstein’s wisdom—“You cannot solve a problem with the same mind that created it”—is a call to explore beyond conscious thought.The subconscious as a vast glacier: what lies beneath the surface is so much more expansive than what we can see.Practical ways to work with dreams to access your subconscious and deepen your self-awareness:Setting a dream intention before sleep.Dream work practices like journaling, drawing, or asemic writing.Dream queries: engaging with symbols or characters from your dreams to uncover their teachings.Dream associations: noticing and connecting elements of your dreams to waking life.Oracle collage: using cards or imagery to weave meaning and insights from your subconscious.What You’ll Experience:A dreamy, ocean-inspired soundscape featuring dawn on the east side of Maui near the dormant volcano Haleakala as recorded by nature field recordist Nick McMahan.A grounding ocean-based meditation to “sink beneath the iceberg,” expanding your awareness into the depths of your subconscious.Tips for welcoming daydreams and staying awake to the dreams that emerge in your meditation practice.Slip on your headphones, drift into the dreamy soundscape, and let’s explore the heartful depths together. Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Welcome back to Our Mindful Nature! This week, we’re continuing our heartfulness series by stepping off the meditation cushion and into the great outdoors.Last episode, we explored the softer, heart-led practice of meditation — a way of being curious, embodied, and a co-participant in the experience rather than its manager. But heartfulness isn’t just for meditation; it’s a lens for living. And one of the most powerful ways to nurture heartfulness is by connecting with nature.What We Discuss in This Episode:Did heartfulness shift your meditation practice this past week?How spending intentional time in nature can open your heart and deepen your awareness.Overcoming “green blindness” — seeing the familiar world around us with fresh curiosity and care.Bringing committed intention and attention to every moment, whether it’s in nature, your relationships, or your work.What You’ll Experience:A grounding invitation to spend 10 minutes outdoors, truly seeing what’s around you.Practical tips for practicing heartfulness in your daily life, even beyond nature.Meditation MusicToday’s meditation is set to a beautiful new soundscape combining earth and elemental sounds and singing bowls, designed to help you connect to the present moment with intimacy and curiosity.All nature sounds are recorded and edited by nature field recordist Nick McMahan.Put on your headphones, step outside, and join us as we explore heartfulness in nature. Let’s see what this moment has to offer. Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Happy New Year and welcome back to Our Mindful Nature, where we explore the intersection of meditation, nature, and mental health. Let’s start the year by diving into a fresh, gentler perspective on mindfulness — or should we say, heartfulness?In this episode, I share a thought that’s been swirling in my mind: what if we reframed our practice? While in the West, meditation is often translated as “mindfulness,” the original Pali word aligns more closely with the concept of “heartfulness.” Imagine how this shift might change the way we experience meditation practice and life.What We Discuss in This Episode:Why mindfulness in the West focuses so much on the intellect and how this reflects our cultural values.The richness of practicing from the heart: a softer, more embodied approach.How heartfulness isn’t just about sitting on a cushion but about cultivating a way of being.Simple, actionable steps to embrace heart-awareness in your practice.A Guided Practice: We’ll close the episode with a short nature-based meditation to explore heartfulness together. Feel the warmth of the season and settle into a sense of connection with your inner landscape.Tune in to explore a gentler, more heartfelt way to nurture your mental health, connect with nature, and deepen your meditation practice.Let’s Connect: Enjoyed the episode? Let us know your thoughts! Share your reflections on social media and tag us at @merylarnett.Ready to embrace heartfulness? Hit play and let’s journey inward together. Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Today’s episode of Our Mindful Nature - a live recording of my Winter Solstice meditation retreat - is the perfect practice to welcome in the winter season. A mini meditation retreat you can do at home!The Winter Solstice is always a discussion of light and dark. Mythology abounds, as do rituals of celebration and reflection. In this class, you will hear some of the mythology surrounding the Winter Solstice. We will explore what it means to ‘harvest the fire’ in this season; we will talk about caves, bees, fire and honey. At the end, you will experience a longer, guided meditation that takes you through a reflection of the year and an inquiry into what is to come next in 2025. You can use this as a time to set intentions for the season or the new year.So grab your tea, light your fire, and settle in as we welcome Winter. In this episode, you hear:The Shortest Day by Susan CooperWintering by Sylvia PlathSounds of the natural world recorded by Nick McMahanI hope you enjoy! This is the last episode of 2024. We will back in 2025 with all new episodes, guests and practices to share ❄️This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

A winter sleep meditation for you today, dear listeners!As we slip into the darker, colder, and yet somehow busier part of the year I thought we would dedicate some class time to the richness of rest. This episode is an invitation to get cozy, to set aside your to-do list for a few moments, and rest.You can utilize this guided meditation forNaptime or a mid-day resetGentle guidance into evening sleepSupport for falling back asleep if you wake in the middle of the nightAnd listeners, I have to tell you today’s episode has my FAVORITE soundscape of the year. A soothing combination of singing bowls and elemental sounds of the natural world - I highly recommend headphones for the full listening experience. The soundscape and video for this episode are from nature field recordist Nick McMahan.So grab a blanket and a cup of tea, pop-in your headphones, and join me for today’s winter-time sleep meditation.Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s video, nature field recordings, video and sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.