Affirmations and Micro-Meditations

Beth Butram
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Take a well-deserved pause in the rhythm of your day. Each episode offers a pocket of stillness—part whispered affirmation, part mindful meditation—to steady your thoughts and soften your breath. In just a few minutes, you’re invited to return to a quieter state of being, where clarity begins to bloom and calm feels close enough to touch. These moments may be small, but their echoes linger, reshaping how you meet the world, one peaceful breath at a time. Episode Length: Under 5 minutes Publication Frequency: 2 episodes weekly, published on Friday Supporters Club on Spreaker.com: Enjoy all episodes ad-free!  Want to help keep these episodes aglow? Buy host Beth Butram a coffee at ko-fi.com/bethpodcast. Never required but always appreciated!  Connect with Podcasts by Beth:  Substack: substack.com/@bethbutramInstagram: instagram.com/podcastsbybeth/Threads: threads.com/@podcastsbybeth Become a supporter of this podcast: https://www.spreaker.com/podcast/affirmations-and-micro-meditations--6793204/support.

  1. 6 DAYS AGO

    Affirmations for Permission to Pause

    You do not need to earn the right to rest, to breathe, or to simply be. Pausing is not a luxury reserved for perfect days or empty schedules; it is a quiet act of self-respect that belongs to you in every single moment. These affirmations are gentle permission slips from your wisest self to your tired self. They’re reminders that stopping is not falling behind, slowing down is not laziness, and choosing stillness is one of the bravest things you can do. Use them as often as you need, especially when the world tries to convince you that you must keep going. You are allowed to pause. You always were.                                Music credit: Desert Silhouette, by Trevor Kowalski (sourced via EpidemicSound.com) Become a supporter of this podcast: https://www.spreaker.com/podcast/affirmations-and-micro-meditations--6793204/support. Want to help keep these episodes coming? Buy host Beth Butram a coffee at ko-fi.com/bethpodcast. Never required but always appreciated! Also, consider joining the Spreaker Supporters Club to enjoy each episode ad-free! Connect with Podcasts by Beth:  Substack: substack.com/@bethbutramInstagram: instagram.com/podcastsbybeth/Threads: threads.com/@podcastsbybethThank you for listening. Comments, subscribes, follows and likes are greatly appreciated!

    3 min

  2. 6 DAYS AGO

    Micro-Meditation: Permission to Pause

    Do you need a gentle reminder that you do not need to earn the right to rest? No pressure, just one conscious breath and a quiet inner voice saying: “You are allowed to stop. You are allowed to simply be.” Play this whenever guilt whispers “keep going,” when your to-do list feels louder than your heartbeat, or when you’ve forgotten that pausing is not a reward. It’s your birthright. Press play, exhale, and give yourself the permission you’ve been waiting for someone else to grant.                        Music credit: Drift, Helmut Schenker (sourced via EpidemicSound.com) Become a supporter of this podcast: https://www.spreaker.com/podcast/affirmations-and-micro-meditations--6793204/support. Want to help keep these episodes coming? Buy host Beth Butram a coffee at ko-fi.com/bethpodcast. Never required but always appreciated! Also, consider joining the Spreaker Supporters Club to enjoy each episode ad-free! Connect with Podcasts by Beth:  Substack: substack.com/@bethbutramInstagram: instagram.com/podcastsbybeth/Threads: threads.com/@podcastsbybethThank you for listening. Comments, subscribes, follows and likes are greatly appreciated!

    4 min

  3. 16 FEB · BONUS

    Longer Meditation - Calm Your Busy Mind

    This bonus episode (the first in a 5-part series) is brought to you after receiving multiple listener requests for slightly longer meditation episodes. This one is designed to help you declutter your mind, calm mental noise, and return to the present moment. Instead of trying to “stop thinking,” this practice uses a simple technique called thought labeling — gently naming thoughts (like planning, worrying, judging) and then returning to your breaths. Over time, this helps create space between you and your thoughts, making it easier to feel grounded, clear, and steady. We’ll practice: Breath awareness to anchor your attentionA simple, traditional mindfulness technique: label + returnLetting thoughts pass without getting pulled into themBuilding calm focus and clarity, one breath at a timeBest time to listen: When you’re overthinking or mentally overloadedDuring a midday resetBefore work or studyingAnytime you want calm clarity without heavy visualizationThank you for listening to Affirmations and Micro-Meditations 💛 If this practice helped you, consider saving it so you can return to it whenever your mind feels busy.  ⚠️ Please do not listen while driving or operating machinery. Music Credits: A Quiet Winter Dawn – Chaxti; Revitalize – Yonder Dale; Closed Eyes Speak – Calm Shores (sourced via EpidemicSound.com) Become a supporter of this podcast: https://www.spreaker.com/podcast/affirmations-and-micro-meditations--6793204/support. Want to help keep these episodes coming? Buy host Beth Butram a coffee at ko-fi.com/bethpodcast. Never required but always appreciated! Also, consider joining the Spreaker Supporters Club to enjoy each episode ad-free! Connect with Podcasts by Beth:  Substack: substack.com/@bethbutramInstagram: instagram.com/podcastsbybeth/Threads: threads.com/@podcastsbybethThank you for listening. Comments, subscribes, follows and likes are greatly appreciated!

    10 min

  4. 13 FEB

    Affirmations for Appreciation

    Appreciation is not something we wait to feel when life is perfect. It’s a lens we gently place over our eyes each morning so we can see that life is already threaded with beauty, love and meaning. These affirmations are daily love notes to existence itself. They’re simple, heartfelt reminders to keep your heart wide open to the ordinary miracles that are happening right here, right now. Listen, let them land, and watch how softly the whole day changes color.                        Music credit: If, Peter Sandberg (sourced via EpidemicSound.com)  Become a supporter of this podcast: https://www.spreaker.com/podcast/affirmations-and-micro-meditations--6793204/support. Want to help keep these episodes coming? Buy host Beth Butram a coffee at ko-fi.com/bethpodcast. Never required but always appreciated! Also, consider joining the Spreaker Supporters Club to enjoy each episode ad-free! Connect with Podcasts by Beth:  Substack: substack.com/@bethbutramInstagram: instagram.com/podcastsbybeth/Threads: threads.com/@podcastsbybethThank you for listening. Comments, subscribes, follows and likes are greatly appreciated!

    2 min

  5. 13 FEB

    Micro-Meditation: Morning Intention-Setting

    Before emails, to-do lists, or the world tells you who to be today, give yourself a moment of calm to set the tone from the inside out. One slow breath, one gentle intention, one clear picture of the version of you who moves through this day with courage, kindness, and calm. Perfect to play the moment you wake up, while the coffee brews, or on your commute. Start your morning rooted instead of rushed. Press play and step into your day already centered.                                      Music credit: Fine by Me, Martin Klem (sourced via EpidemicSound.com)  Become a supporter of this podcast: https://www.spreaker.com/podcast/affirmations-and-micro-meditations--6793204/support. Want to help keep these episodes coming? Buy host Beth Butram a coffee at ko-fi.com/bethpodcast. Never required but always appreciated! Also, consider joining the Spreaker Supporters Club to enjoy each episode ad-free! Connect with Podcasts by Beth:  Substack: substack.com/@bethbutramInstagram: instagram.com/podcastsbybeth/Threads: threads.com/@podcastsbybethThank you for listening. Comments, subscribes, follows and likes are greatly appreciated!

    1 min

  6. 6 FEB

    Affirmations for Feeling Grounded

    Feeling Grounded: A steadying pause to help you reconnect with your foundation. These affirmations guide you back to the calm, balanced place within yourself, easing tension and inviting clarity. Use these as a brief reminder that grounding begins with a breath and grows into a peaceful, centered presence you can carry through your day.                        Music credit: Reaching Out, by Anna Landstrom (sourced via EpidemicSound.com) Become a supporter of this podcast: https://www.spreaker.com/podcast/affirmations-and-micro-meditations--6793204/support. Want to help keep these episodes coming? Buy host Beth Butram a coffee at ko-fi.com/bethpodcast. Never required but always appreciated! Also, consider joining the Spreaker Supporters Club to enjoy each episode ad-free! Connect with Podcasts by Beth:  Substack: substack.com/@bethbutramInstagram: instagram.com/podcastsbybeth/Threads: threads.com/@podcastsbybethThank you for listening. Comments, subscribes, follows and likes are greatly appreciated!

    3 min

  7. 6 FEB

    Micro-Meditation: Feeling Grounded in the Present Moment

    Feeling Grounded in the Present Moment: A calm pause to help you settle into where you are. This micro-meditation guides you through steady breaths and gentle awareness, inviting your mind and body to reconnect with the stability of the present. This is a moment of calm, bringing clarity, steadiness, and a quiet sense of belonging right here, right now.                                Music credit: Sunday Smile, Bireli Snow (sourced via EpidemicSound.com) Become a supporter of this podcast: https://www.spreaker.com/podcast/affirmations-and-micro-meditations--6793204/support. Want to help keep these episodes coming? Buy host Beth Butram a coffee at ko-fi.com/bethpodcast. Never required but always appreciated! Also, consider joining the Spreaker Supporters Club to enjoy each episode ad-free! Connect with Podcasts by Beth:  Substack: substack.com/@bethbutramInstagram: instagram.com/podcastsbybeth/Threads: threads.com/@podcastsbybethThank you for listening. Comments, subscribes, follows and likes are greatly appreciated!

    1 min

  8. 30 JAN

    Affirmations for Being Present for Others

    Being Present for Others: A warm, grounding moment to help you show up with clarity and compassion. These affirmations invite you to slow down, listen deeply, and offer your full presence to the people who matter. Use them as brief reminders that genuine connection begins with mindful attention and an open heart.                  Music credit: Fjalldrommar, by Center of Attention (sourced via EpidemicSound.com) Become a supporter of this podcast: https://www.spreaker.com/podcast/affirmations-and-micro-meditations--6793204/support. Want to help keep these episodes coming? Buy host Beth Butram a coffee at ko-fi.com/bethpodcast. Never required but always appreciated! Also, consider joining the Spreaker Supporters Club to enjoy each episode ad-free! Connect with Podcasts by Beth:  Substack: substack.com/@bethbutramInstagram: instagram.com/podcastsbybeth/Threads: threads.com/@podcastsbybethThank you for listening. Comments, subscribes, follows and likes are greatly appreciated!

    3 min
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About

Take a well-deserved pause in the rhythm of your day. Each episode offers a pocket of stillness—part whispered affirmation, part mindful meditation—to steady your thoughts and soften your breath. In just a few minutes, you’re invited to return to a quieter state of being, where clarity begins to bloom and calm feels close enough to touch. These moments may be small, but their echoes linger, reshaping how you meet the world, one peaceful breath at a time. Episode Length: Under 5 minutes Publication Frequency: 2 episodes weekly, published on Friday Supporters Club on Spreaker.com: Enjoy all episodes ad-free!  Want to help keep these episodes aglow? Buy host Beth Butram a coffee at ko-fi.com/bethpodcast. Never required but always appreciated!  Connect with Podcasts by Beth:  Substack: substack.com/@bethbutramInstagram: instagram.com/podcastsbybeth/Threads: threads.com/@podcastsbybeth Become a supporter of this podcast: https://www.spreaker.com/podcast/affirmations-and-micro-meditations--6793204/support.

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