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

How do we meet beauty at the precise moment it appears and practice releasing it just as gently? In this second episode of the three-part "Chasing the Ephemeral" series, meditation teacher Meryl Arnett guides us beneath April's Pink Moon for a practice in experiencing awe without attachment. Just like the creeping phlox that suddenly carpets the ground in pink before fading away, this meditation teaches us to honor what blooms in our lives right now.Set against the continuing spring rainstorm in Washington's Cascade Mountains, this lunar meditation explores the many names for April's moon and invites you to expand beyond individual self into universal connection.What You'll ExperienceA guided lunar meditation that directs awareness upward to connect with the moon's presence, visible or notThe story of many cultural names for April's moon: Seed Moon, Pink Moon, Awakening Moon, Frog Moon, Fish Moon, Planter's Moon, and many othersPractice in expansion and release - breathing beyond body boundaries to melt into the universalAbout the Continuing SoundscapeThis meditation continues the spring rain recording from Part 1, captured by acoustic ecologist Nick McMahon in the deep western valleys of the Cascade Mountains on the ancestral land of the Stillaguamish People. The ongoing rainstorm provides continuity as we deepen our exploration of ephemeral beauty and the practice of meeting each moment with awe.Recording credit: Nick McMahon, Acoustic EcologistThe photos you see throughout this meditation are also from Nick McMahan.Your Practice This WeekBecome a guardian of your own solitude. Protect a few quiet minutes daily to listen to your breath, the changing season, and the subtle feelings that rise and fall within you. Notice what is blooming in your life right now and honor it before it shifts into something new.Coming Up in This SeriesPart 3 releases next Thursday, continuing to follow the rain as it gathers and transforms, exploring salamander wisdom and completing our journey into ephemeral spring magic.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.com/https://www.instagram.com/itsbriannanielsenThis 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 the most meaningful experiences are the ones we can only meet in the moment? This first episode in a three-part spring series explores the concept of "ephemeral"—those fleeting wildflowers, temporary woodland pools, and brief moments of wonder that can only be caught when we're fully present. Join meditation teacher Meryl Arnett for a journey into spring's hush, where we learn to practice awe and find renewal in life's most transient moments.Set against the backdrop of a mountain rain shower in Washington's Cascade Mountains (real sounds, no AI), this episode teaches the AWE technique—a simple practice for cultivating wonder in everyday life, even when spring feels chaotic and overwhelming.What You'll DiscoverThe meaning of "ephemeral" and why spring offers unique lessons about impermanence, presence, and renewalThe AWE technique - a simple 30-second micro-practice using Attention, Wait, and Exhale to cultivate wonder anywhereHow to find stability in spring's chaos by learning to "linger on the edge of now" rather than rushing toward summerA 20-minute guided meditation with spring rain sounds to practice cultivating awe and presenceAbout the Spring Rain SoundscapeThis meditation features the authentic sounds of a spring rain shower recorded by acoustic ecologist Nick McMahon in the deep western valleys of the Cascade Mountains, on the ancestral land of the Stillaguamish People. The saturated valley floor, soft and spotted with marshes, old-growth groves, rivers, and streams, provides pristine solitude during early spring months. As the days grow longer, these recordings capture the transition from night to day, allowing us to listen to the movement of time through nature's expression.This recording also captures Nick's first recording of a Barred Owl, discovered during the editing process, adding an extra layer of ephemeral magic to the soundscape.Recording credit: Nick McMahon, Acoustic EcologistYour Weekly PracticeChoose one ephemeral moment each day and pause for it. Use the AWE technique: pay attention, wait, and exhale. Notice how this practice of reverential wonder softens the boundaries of self and connects you to something larger.Coming Up in This SeriesPart 2 releases Wednesday (one day early) with April's Full Pink Moon, continuing this spring rain meditation and deepening our exploration of the ephemeralPart 3 completes the series as we follow the full journey of spring's renewal and impermanenceThe photos you see throughout this meditation are also from Nick McMahan.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.com/https://www.instagram.com/itsbriannanielsenThis 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.

Before the world wakes, the frozen forest comes alive. This unique 30-minute listening experience invites you into the pristine winter dawn of Washington State's Sinlahekin Valley, where winter birds greet the morning with bold, communal song that cuts through the cold and offers deep reassurance.Unlike traditional guided meditations, this is pure, unfiltered nature—no narration, no instructions, just you and the authentic sounds of winter's dawn chorus. Perfect for when you need grounding, presence, or a reminder that you're never truly alone.What You'll Experience30 minutes of authentic winter birdsong recorded in real-time in Washington's frozen evergreen forestPure nature soundscape with no AI enhancements, additions, or artificial sounds—this is a real place, real presenceUnguided listening meditation that allows you to settle at your own pace without instructions to followDawn chorus of winter birds whose clear, insistent calls offer comfort after the long stillness of nightFlexibility to listen for as long or short as works for you—use the full 30 minutes or take snippets throughout your dayAbout the Recording LocationThis soundscape was captured by acoustic ecologist Nick McMahan in the Sinlahekin Valley of Washington State, on the traditional lands of Indigenous peoples now known as the Colville Confederated Tribes. Located deep in the isolated wilderness on the northeast edge of the Cascade Mountain Range, this frozen evergreen valley transforms during winter's dawn as the forest awakens with enthusiastic birdsong. The loud, joyful calls feel especially reassuring after long, chilly nights in this remote valley, where winter's silence gives way to nature's morning symphony.The photos you see throughout this meditation are also from Nick McMahan.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.com/https://www.instagram.com/itsbriannanielsenThis 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 lives beneath the surface of your winter mind? In this gentle guided meditation, host and meditation teacher Meryl Arnett invites you into the quiet wisdom of winter's stillness. Inspired by the children's book "Over and Under the Snow," this practice explores what rests beneath the metaphorical snow of our busy lives - the feelings, needs, and truths that are warming, waiting to be revealed in their own time.Perfect for anyone seeking deeper self-awareness during winter months or when something feels "fine" but you sense there's more underneath.About the soundscape you hear throughout the episode: The winter sounds in this meditation were recorded by acoustic ecologist Nick McMahan in the Sinlahekin Valley of Washington State, on the lands of Indigenous peoples known today as the Colville Confederated Tribes. Deep in winter, this remote valley feels more wild and isolated than any other time of year. The soundscape captures the stunning quiet beauty of steep snow-covered slopes, small frozen ponds, and the sense of exaggeration each environmental sound holds during winter's cold, dark days.The photos you see throughout this meditation are also from Nick McMahan.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.com/https://www.instagram.com/itsbriannanielsenThis 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.

How do you welcome a new year when your heart is still holding grief? Host Meryl Arnett sits down with beloved poet James Crews to explore the essential practice of turning toward grief rather than away from it. In this conversation, James shares insights from his latest poetry collection "Turning Toward Grief" and offers gentle guidance on holding both sorrow and beauty as we enter 2026.What You'll DiscoverWhy poetry becomes essential during grief and how it helps us process emotions that feel too big for ordinary wordsHow to comfort someone who is grieving through James' beautiful poem with practical wisdom about presence versus fixingHow to hold personal grief alongside global uncertainty without becoming overwhelmed or shutting downPerfect ForPeople processing recent losses or grief who want gentle, practical guidanceMeditation practitioners experiencing difficult emotions during practiceCaregivers and healing professionals dealing with secondary grief and overwhelmAnyone feeling the weight of global events and personal challengesFeatured GuestJames Crews is a celebrated poet whose work focuses on turning toward life's most difficult emotions with tenderness and wisdom. Author of multiple poetry collections including "Love Is All Is for All of Us" and "Turning Toward Grief," James creates accessible, healing-centered poetry that helps readers navigate loss, love, and the complexities of being human.Learn more about James at https://www.jamescrews.net/Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.com/https://www.instagram.com/itsbriannanielsenThis 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.

Just the Meditation: This 10-minute guided meditation invites you deep underground to listen for the "message of the heart." Using progressive body softening and breath awareness, you'll descend into your inner underland to discover what wisdom awaits in the shadows.This meditation is excerpted from our Underland Part 3 episode. Listen to Monday's full episode for context and teachings on journaling your meditation insights and sheltering inner wisdom.Set against calming nature sounds of the Amazon rainforest, this underground meditation guides you through a unique practice of softening and listening. Rather than rushing through your practice, you'll learn to linger in the depths of consciousness, allowing whatever wants to emerge — whether worries, memories, phrases, images, or daydreams — to surface naturally.What You'll Experience:Guided descent into underground consciousnessProgressive body softening from face to bellyExtended silent meditation for deep inner listeningPractice of witnessing thoughts, stories, and heart messagesGentle return with breath awareness and movementHigh-quality nature soundscape from the Amazon Rainforest for immersionPost-Practice Suggestion: Have a journal nearby to capture any insights, images, or messages that emerged during your practice — even if they seem nonsensical at first.Podcast Break NoticeOur Mindful Nature will be taking a brief hiatus for the holiday season. We'll return in the new year with fresh nature-inspired practices to support your meditation journey. Thank you for being part of our mindful community — may your practice continue to flourish during this restful pause.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.New episodes every Monday (just the meditation) and Thursday (a full meditation class).Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.com/https://www.instagram.com/itsbriannanielsenThis 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 to Part 3 of our Underland meditation series — the final journey into our inner depths. Over the past two weeks, we've learned to linger in uncomfortable spaces and discover gifts hidden in our shadows. Today, we complete this transformative journey by learning how to protect and preserve the wisdom we've unearthed.Inspired by ancient traditions of burying treasure for safekeeping, this episode explores how our underground consciousness can serve as both a storage place for pain AND a vault for our most precious insights. Host Meryl Arnett shares why journaling after meditation isn't just helpful — it's essential for integrating the "message of the heart" that emerges from deep practice.What You'll Learn:How to capture non-linear meditation insights and daydreamsThe ancient wisdom of "sheltering" precious discoveriesThe three-step Underland process: descend, mine value, shelter wisdomRelated Episodes: Listen to Parts 1 and 2 of the Underland series for the complete journey of descending into difficult spaces and mining value from shadow work.Journal Prompts: After your meditation, spend 2-5 minutes writing down what you saw, thought, remembered, felt, or daydreamed — even if it seems nonsensical. This is your inner treasure worth preserving.Podcast Break NoticeOur Mindful Nature will be taking a brief hiatus for the holiday season. We'll return in the new year with fresh nature-inspired practices to support your meditation journey. Thank you for being part of our mindful community — may your practice continue to flourish during this restful pause.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.New episodes every Monday (just the meditation) and Thursday (a full meditation class).Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.com/https://www.instagram.com/itsbriannanielsenThis 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.

Just the Meditation: This 15-minute guided meditation invites you into a deep practice of softening and surrender. Using progressive body awareness, you'll release tension layer by layer — from skin through fascia, muscle, and bone — allowing yourself to melt into the present moment.Part of the Underland Series: This meditation is excerpted from our Underland Part 2 episode. Listen to Thursday's full episode for context and teachings on entering the rabbit hole and exploring your inner landscape.Set in the immersive sounds of the Amazon rainforest, this body scan meditation guides you through a unique approach to relaxation. Rather than just releasing muscle tension, you'll explore softening every layer of your being — imagining your skin, fascia, muscle, bone, organs, breath, and even thoughts becoming more fluid and flexible.What You'll Experience:Guided body scan from surface to coreExtended silent meditation for deep integrationHigh-quality Amazon rainforest nature soundscapeProgressive softening technique for full-body relaxationPractice of surrender and letting goPerfect for:Stress relief and anxiety reductionBedtime relaxationMidday reset and groundingAnyone feeling physically or emotionally tenseThose seeking deeper meditation practicePeople who hold tension in their bodySign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.New episodes every Monday (just the meditation) and Thursday (a full meditation class).Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.com/https://www.instagram.com/itsbriannanielsenThis 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 to Part 2 of our Underland meditation series. Last week we explored the underground as a place to dispose of what is harmful — trauma, secrets, and pain. This week, we venture deeper to discover the treasure, wisdom, and insight waiting for us in those shadowed spaces.Inspired by Robert Macfarlane's book Underland, this meditation uses the metaphor of underground cave exploration to guide you through narrow, uncomfortable passages toward expansive inner caverns of insight. Like Alice's journey down the rabbit hole, this practice invites chaos and uncertainty as pathways to profound self-discovery.What You'll Experience:Guided progressive relaxation from skin through fascia, muscle, and boneExtended silent meditation for deep inner explorationAmazon rainforest nature soundscapePractice softening resistance rather than fighting your experienceTools for working with difficult meditation sessionsPerfect for:Meditation practitioners ready for deeper shadow workAnyone struggling with dark or difficult meditation experiencesThose seeking self-discovery and inner wisdomPeople working through trauma or emotional healingClaustrophobic feelings in meditation or lifeRelated Episodes: Listen to Entering The Underland: Nature Meditation for Processing Fear and Underground Healing {part 1} for the complete exploration of disposing of what is harmful before mining for inner treasure.Content Warning: This episode discusses trauma, shadow work, and difficult emotions. Practice only when you feel physically and emotionally resourced to do so.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.New episodes every Monday (just the meditation) and Thursday (a full meditation class).Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.com/https://www.instagram.com/itsbriannanielsenThis 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.

Sometimes the most powerful meditation practice is simply staying present — even when it's uncomfortable. This 10-minute guided meditation invites you to lie down, soften, and surrender to what is, accompanied by the immersive sounds of the Amazon Rainforest.Instead of trying to fix, change, or escape difficult feelings, this practice asks you to simply be here. To notice your breath. To feel the sounds of the dark rainforest around you. To acknowledge the thoughts and stories in your mind. And to stay for just one more breath.What To ExpectGuided body scan to release tension and soften into the present momentBreath awareness practice with gentle reminders to return when your mind wanders7 minutes of silent meditation with authentic Amazon Rainforest soundscapesPermission to simply be — without needing comfort, peace, or enjoymentAn invitation to linger in the underland rather than running from discomfortPerfect ForQuick meditation practice when you're feeling overwhelmed or anxiousBedtime or deep rest meditationPractitioners exploring shadow work or darker contemplative practicesMoments when you need to stop running and simply be presentNature sound meditation loversMeditation DetailsLength: 10 minutesStyle: Guided meditation with silent practice periodPosition: Lying down (or seated if preferred)Soundscape: Amazon Rainforest field recordingsBest for: Anxiety relief, insomnia, stress reduction, grounding practice, surrender practicePractice TipYou don't need to feel peaceful, comfortable, or calm during this meditation. The invitation is simply to be here with what is — the comfortable and uncomfortable, the peaceful and noisy, the enjoyable and unenjoyable. This is your time to stop running and practice staying.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.New episodes every Monday (just the meditation) and Thursday (a full meditation class).Learn more or contact me at https://www.merylarnett.com/. Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.com/https://www.instagram.com/itsbriannanielsenThis 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.