You've Got This

For the busy person who only has a few minutes (6ish) for meditation. And for everyone who wants to start their day with positive spiritual uplift and affirmation. Think of me as the Mr. Rogers of meditation. Guided by Mary-Frances Makichen on Tuesdays and Thursdays.

The Beauty of Now Guided Meditation 10/09/2020

The Beauty of Now Guided Meditation Hi Friends and Neighbors! On today's 6 minute-ish guided meditation the theme is: The Beauty of Now. This meditation includes a chant for you to breathe with or join in. /episode/index/show/youvegotthis/id/16331459

Soundbath 3 Redux Guided Meditation 05/28/2020

Soundbath 3 Redux Guided Meditation Hi Friends and Neighbors! On today's 6 minute-ish guided meditation revisit the meditative sounds of the singing bowls. The affirmation is: My heart opens like a flower I relax into the comfort of this moment. /episode/index/show/youvegotthis/id/14595158

You Belong Guided Meditation 05/26/2020

You Belong Guided Meditation Hi Friends and Neighbors! The theme of today's 6 minute-ish guided meditation is that you belong everywhere you go. The affirmation is: I belong to spirit and spirit is everywhere. /episode/index/show/youvegotthis/id/14564867

Releasing Anxiety Guided Meditation 05/21/2020

Releasing Anxiety Guided Meditation Hi Friends and Neighbors! The theme of today's 6 minute-ish guided meditation is the changing your breath to release anxiety. The affirmation is: I trust the pause between my breath to take me someplace new. /episode/index/show/youvegotthis/id/14505659

Unexpected Possibilities Guided Meditation 05/19/2020

Unexpected Possibilities Guided Meditation Hi Friends and Neighbors! The theme of today's 6 minute-ish guided meditation is the unexpected possibilities of life. The affirmation is: I let go of my expectations in the seeds of new beginnings. /episode/index/show/youvegotthis/id/14474426

Joy of Spring Guided Meditation 05/14/2020

Joy of Spring Guided Meditation Hi Friends and Neighbors! The theme of today's 6 minute-ish guided meditation is celebrating the energy of mid-spring, everything is green and blooming, yay. The affirmation is: My heart blooms with love, I feel new possibilities all around me. /episode/index/show/youvegotthis/id/14411120

Breathe with Attention Guided Meditation 05/12/2020

Breathe with Attention Guided Meditation Hi Friends and Neighbors! The theme of today's 6 minute-ish guided meditation is breathing with attention to this present moment . The affirmation is: I am open to this present moment, I am relaxed in this present moment. /episode/index/show/youvegotthis/id/14377259

Breathe Easy Guided Meditation 05/07/2020

Breathe Easy Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation includes imagery to help us breathe gently and easily. The affirmation is: My breath flows easily through me lifting me closer to spirit. /episode/index/show/youvegotthis/id/14318285

Letting Go of Worry Guided Meditation 05/05/2020

Letting Go of Worry Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is about letting go of any worry you may be experiencing. The affirmation is: In this moment I am well, let my focus return to spirit over and over again. /episode/index/show/youvegotthis/id/14286506

Letting Go of Worry Guided Meditation 05/05/2020

Be Here Guided Meditation 04/17/2020

Be Here Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation suggests that we be here now as Ram Dass suggested. The affirmation is: I light a fire in my heart, my spirit shines brightly in the dark. /episode/index/show/youvegotthis/id/14024291

Accept the Moment In Front of You Guided Meditation 04/15/2020

Accept the Moment In Front of You Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation suggests that we accept the moment in front of us no matter what the moment looks like. The affirmation is: The heart hears the unasked question, everything is connected in love. /episode/index/show/youvegotthis/id/13993607

The Guidance of Love Guided Meditation 04/13/2020

The Guidance of Love Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation affirms the presence of good via the words of Ernest Holmes. The affirmation is: In this moment all is well, the guidance of love is everywhere. /episode/index/show/youvegotthis/id/13971284

Quarantine Soundbath Guided Meditation 04/10/2020

Quarantine Soundbath Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is another imperfectly perfect one mic, at home, soundbath. Enjoy the sounds of the singing bowls. The affirmation is: My heart opens like flower, I relax into the comfort of this moment. /episode/index/show/youvegotthis/id/13930109

Take A Beat Guided Meditation 04/08/2020

Take A Beat Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation focuses on taking a beat after each inhale and exhale. This interrupts your normal pattern of breathing for just a second. The affirmation is: I am safe in this moment, I am connected to everything. /episode/index/show/youvegotthis/id/13898828

My Breath Is A Refuge Guided Meditation 04/06/2020

My Breath Is A Refuge Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation focuses on feeling the comfort and safety in your breath. The affirmation is: My breath is a refuge, my spirit is a living prayer. /episode/index/show/youvegotthis/id/13862063

Singing Bowl Soundbath Guided Meditation 04/03/2020

Singing Bowl Soundbath Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is a mini singing bowl soundbath. The affirmation is: My emotions are rivers to an ocean of peace. /episode/index/show/youvegotthis/id/13827950

Singing Bowl Soundbath Guided Meditation 04/03/2020

The Strength of Mountains Guided Meditation 04/01/2020

The Strength of Mountains Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation takes us to the mountains in our imagination to feel their strength. The affirmation is: I am a mountain of kindness, I am sky full of gratitude. /episode/index/show/youvegotthis/id/13794179

At Home On Earth Guided Meditation 03/30/2020

At Home On Earth Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation asks us to remember this planet is our home and we are all connected. /episode/index/show/youvegotthis/id/13756157

Be Kind Guided Meditation 03/27/2020

Be Kind Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is the reminder I know I need to be gentle and kind to myself in these difficult times. The affirmation is: In this moment all is well, in this moment all is calm. /episode/index/show/youvegotthis/id/13722719

Accepting What Is Guided Meditation 03/23/2020

Accepting What Is Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is here to help us accept what is in this moment. Feeling our feelings instead of pushing them away. The affirmation is: I accept all that is. I am grounded in this moment. /episode/index/show/youvegotthis/id/13656443

You Are Connected Guided Meditation 03/20/2020

You Are Connected Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is here to help you feel connected because you are not alone. The affirmation is: I am a part of everything, everything is part of me. /episode/index/show/youvegotthis/id/13624109

Letting Go of Worry Guided Meditation 03/16/2020

Letting Go of Worry Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is here to help you let go of some of the anxiety and worry going on in the world right now. The affirmation is: I open my heart to all that is, I trust the pathway before me. /episode/index/show/youvegotthis/id/13562642

Creating Calm Guided Meditation 03/13/2020

Creating Calm Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is here to help you create some calm in the middle of a lot of anxiety and worry going on in the world right now. The affirmation is: My inhalation brings me peace, my exhalation opens my heart. /episode/index/show/youvegotthis/id/13531613

Sound of Silence 6 Guided Meditation 03/11/2020

Sound of Silence 6 Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is one of my favorites. Let's create a mid-week quiet space for ourselves with 3 minutes of silence. Today's affirmation is: My breath is peace, my breath is calm. /episode/index/show/youvegotthis/id/13488416

Calming Guided Meditation 03/09/2020

Calming Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is one that I know I need with everything going on in the world and that is bringing more calm into the day. Wishing you a day full of hope, joy, faith and love. /episode/index/show/youvegotthis/id/13462715

All is Well Guided Meditation 03/06/2020

All is Well Guided Meditation Hi Friends and Neighbors! Today's 6 minute-ish guided meditation is a reminder that in this moment, the moment you're meditating, all is well. Wishing you a day full of hope, joy, faith and love. /episode/index/show/youvegotthis/id/13431968

The Golden Bowl of Gratitude Guided Meditation 03/02/2020

The Golden Bowl of Gratitude Guided Meditation Join me for this short guided meditation that takes a positive approach to your day and includes an affirmation. In general, I use the words spirit, divinity, wholeness and interconnectedness in my meditations. Think of me as the Mr. Rogers of meditation. /episode/index/show/youvegotthis/id/13365191

Thought for the Week: When We Look for Connection 03/02/2020

Thought for the Week: When We Look for Connection At times we can all feel insecure about our place in this world and whether or not people will like and accept us. It can be easy to put up some inner walls to protect ourselves from being disappointed or feeling hurt when we interact with people and don’t receive what we’re looking for. The problem I’ve personally found with that though is then we always have one foot out the door. So what can we do to find community and connection? /episode/index/show/youvegotthis/id/13365002

You've Got This

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