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

Meryl Arnett, Meditation Teacher & Trainer

Feeling overwhelmed despite your best self-care practices? You’re not alone. Anxiety, stress, and mental health struggles are at an all-time high — even for those of us in healing professions. After teaching and practicing meditation for 15+ years, host Meryl Arnett shares the secret to deep, restorative and helpful meditation practices - nature-inspired meditation. Meryl’s soothing guidance and high-quality nature soundscapes will help you to: - Cultivate a meditation practice that relieves stress and quiets the mind - Strengthen your resilience and compassion through mindful connection - Relax and reconnect deeply with immersive, nature-infused meditations Tune in every Monday and Thursday for nature-inspired meditations designed to calm an overwhelmed mind, ease anxiety, and deepen your connection to yourself and the world around you. No fluff, just powerful meditation practices released every Monday and Thursday. Start now by listening to fan favorite “Overwhelmed by Noon? Try This Quick Lunch Break Meditation for Stress Relief” and reclaim your peace.

  1. 1D AGO

    Alice in Wonderland Meditation: Exploring Your Inner Underland for Deep Self-Discovery through Nature

    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 go Perfect for: Stress relief and anxiety reductionBedtime relaxationMidday reset and groundingAnyone feeling physically or emotionally tenseThose seeking deeper meditation practicePeople who hold tension in their body 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/itsbriannanielsen 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.

    9 min
  2. 5D AGO

    The Underland Journey Part 2: A Nature Meditation for Self-Discovery and Inner Wisdom

    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 bone Extended silent meditation for deep inner exploration Amazon rainforest nature soundscape Practice softening resistance rather than fighting your experience Tools for working with difficult meditation sessions Perfect for: Meditation practitioners ready for deeper shadow work Anyone struggling with dark or difficult meditation experiences Those seeking self-discovery and inner wisdom People working through trauma or emotional healing Claustrophobic feelings in meditation or life Related 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/itsbriannanielsen 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.

    13 min
  3. OCT 13

    Underland Meditation Practice: 10-Minute Guided Meditation with Amazon Rainforest Sounds

    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 Expect Guided 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 discomfort Perfect For Quick 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 lovers Meditation Details Length: 10 minutes Style: Guided meditation with silent practice period Position: Lying down (or seated if preferred) Soundscape: Amazon Rainforest field recordings Best for: Anxiety relief, insomnia, stress reduction, grounding practice, surrender practice Practice Tip You 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/itsbriannanielsen 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.

    7 min
  4. OCT 9

    Entering The Underland: Nature Meditation for Processing Fear and Underground Healing {part 1}

    Not all meditation asks us to find the light; sometimes we need to explore the darkness. In this first episode of the October Underland series, meditation teacher Meryl Arnett invites you to stop running from your fears and instead turn around to face them. Inspired by Robert Macfarlane's book Underland, this episode and meditation practice explores what happens when we acknowledge the darkness, both within ourselves and in the world around us, rather than trying to escape it. If you've been feeling overwhelmed by political chaos, buried trauma, or simply the weight of difficult emotions you've pushed underground, this meditation will help you understand why staying present to discomfort is the path to genuine healing and transformation. What To Expect Understanding the "underland" as both physical space (caves, burial sites) and metaphorical space (the unconscious, buried trauma) The wisdom of the Three of Swords tarot card: discovering hope at the very center of grief A guided meditation practice with immersive Amazon Rainforest soundscapes from field recordist Nick McMahan An invitation to acknowledge what we've disposed of, buried, or hidden that needs our attention Perfect For Anyone feeling overwhelmed by political anxiety or helplessness in the face of global events Meditation practitioners ready to explore deeper, shadow work through contemplative practice People processing buried trauma, grief, or difficult emotions Practitioners interested in nature-based meditation with authentic soundscapes Meditation Details Length: 22 minutes Style: Guided meditation with 7-minute silent practice period Position: Lying down or seated (your choice) Soundscape: Amazon Rainforest field recordings by Nature Field Recordist Nick McMahan Best for: Anxiety relief, processing fear, shadow work, trauma acknowledgment, political overwhelm, deep relaxation Join Meryl throughout October as we explore the underland: what we've disposed of (harmful thoughts and buried trauma), what we can yield (minerals and metaphors), and what we shelter (precious matter and memories). Next episode: Discover what happens when we soften enough to yield the value and wisdom hidden in our darkness. 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/itsbriannanielsen 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.

    13 min
  5. OCT 6

    Full Harvest Moon Meditation | Supermoon Guided Practice for Deep Relaxation and Sleep

    Experience the ancient practice of moon bathing with this 10-minute guided meditation under the Full Harvest Supermoon. Join Meryl for a deeply restorative nature-inspired meditation that harnesses the moon's soothing energy to calm anxiety, release stress, and prepare your body and mind for restful sleep. In this episode, you'll be guided through a gentle moon bathing practice that can be done anywhere you feel safe under the night sky — your back porch, yard, campsite, park bench, or even by a window. Learn to absorb the moon's "life-sustaining nectar" while connecting with the cyclical nature of life and the healing power of nighttime in nature. What is Moon Bathing? Moon bathing is the practice of intentionally spending time in moonlight to absorb its cooling, calming energy. Across ancient cultures and continuing today, the moon has been honored as sacred energy — a gentle, balancing force that soothes the nervous system and reminds us of life's natural rhythms. What You'll Experience Ancient moon bathing techniques honored across cultures for thousands of years Multi-sensory awareness practice engaging sight, sound, scent, and touch Grounding visualization connecting you to both earth and sky 13 minutes of guided relaxation perfect for evening wind-down or bedtime 1 minute of silent moon meditation for personal reflection and curiosity Perfect For Evening relaxation and pre-sleep wind-down routines Anyone feeling overwhelmed, anxious, or mentally exhausted Those seeking to connect with natural cycles and lunar energy Meditation practitioners wanting to deepen their nature connection Anyone interested in gentle, accessible outdoor mindfulness practices Learn more and sign up for Nature's Reflection: A Meditation and Forest Bathing Retreat happening October 23 - 26 here: https://www.hambidge.org/workshop-schedule/natures-reflection-a-meditation-and-forest-bathing-retreat 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 Gordon Hempton for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://soundtracker.com/ https://www.instagram.com/itsbriannanielsen 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.

    7 min
  6. OCT 2

    Safe Meditation Practices for Trauma Survivors: Expert Tips from David Treleaven

    Not all meditation experiences are peaceful — and that's something we need to talk about. In this conversation, meditation teacher Meryl Arnett sits down with mindfulness trainer and trauma expert David Treleaven, PhD, author of The Trauma Sensitive Mindfulness Workbook, to explore how trauma impacts meditation and vice versa. If you've ever felt overwhelmed, dysregulated, or triggered during meditation practice, this episode will help you understand why — and give you practical tools to work with these challenging experiences. What To Expect Why meditation can trigger trauma responses and what to do about it The spectrum of trauma: understanding the difference between stress, traumatic stress, and PTSD The Window of Tolerance: a powerful framework for knowing when to lean into meditation and when to back off Being with vs. working with: two essential approaches to meditation practice Practical regulation tools beyond traditional seated meditation Perfect For Meditation practitioners experiencing difficulty or overwhelm in practice Yoga and meditation teachers wanting to develop trauma-informed teaching skills Mental health professionals integrating mindfulness into their work Anyone with a trauma history exploring meditation Parents helping children develop emotional regulation skills Anyone interested in understanding the intersection of meditation and mental health Featured Guest David Treleaven, PhD is a writer, educator, and trauma professional specializing in trauma-sensitive mindfulness. His work helps meditation teachers and practitioners understand how to work skillfully with trauma in contemplative practice. He's trained thousands of meditation teachers worldwide and his resources include The Trauma Sensitive Mindfulness Workbook and various online trainings. Find David at: davidtreleaven.com Resources Mentioned The Trauma Sensitive Mindfulness Workbook by David Treleaven Widening the Window by Elizabeth Stanley Teachers referenced: Tara Brach, Jack Kornfield, Rick Hanson Free trauma-informed meditation webinar available at davidtreleaven.com Join the Conversation Have you experienced challenges in your meditation practice? What tools help you regulate when practice becomes overwhelming? Share your experiences on social media using #meditatewithmeryl Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for professional mental health treatment. If you're experiencing trauma symptoms or mental health concerns, please consult with a qualified mental health professional. Learn more and sign up for Nature's Reflection: A Meditation and Forest Bathing Retreat happening October 23 - 26 here: https://www.hambidge.org/workshop-schedule/natures-reflection-a-meditation-and-forest-bathing-retreat 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 Brianna Nielsen for production and editing support. Find her at: https://www.instagram.com/itsbriannanielsen 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.

    25 min
  7. SEP 29

    Advanced Meditation Technique: From Linear Time to Timeless Presence

    Just the Meditation - Join host Meryl Arnett for a profound 15-minute guided meditation that uses advanced breathing techniques to move you from linear thinking into expansive, timeless awareness. This practice progresses from structured spine breathing to flowing circular breath, ultimately releasing into pure presence. What You'll Experience: Complete guided meditation moving through three distinct phases Linear spine breathing to establish awareness and rhythm Circular breathing technique that dissolves time boundaries Extended period of unguided timeless meditation (7-8 minutes) Gentle integration and return to ordinary consciousness Perfect For: Experienced meditators ready for deeper practices Those curious about advanced breathing techniques Anyone seeking to transcend time-based thinking Practitioners wanting to explore non-linear meditation states People interested in the relationship between breath and consciousness Ready to explore the depths of circular breathing and timeless awareness? Find your meditation seat and join Meryl for this transformative journey beyond linear time. Learn more and sign up for Nature's Reflection: A Meditation and Forest Bathing Retreat happening October 23 - 26 here: https://www.hambidge.org/workshop-schedule/natures-reflection-a-meditation-and-forest-bathing-retreat 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, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at: https://www.nickcmcmahan.com https://www.instagram.com/itsbriannanielsen 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.

    11 min
  8. SEP 25

    Let Go Like Falling Leaves: 10-Minute Fall Meditation with Nature Soundscape

    A meditation perfect for fall - Host Meryl Arnett shares a deeply moving story of witnessing three ancient ginkgo trees releasing all their golden leaves at once—a moment so magical that families stopped their cars to stand beneath the "snow" of falling leaves. This beautiful memory becomes the foundation for a 10-minute guided meditation on the art of letting go. What You'll Experience: A gentle 10-minute meditation perfect for beginners and experienced practitioners Immersive forest soundscape with rustling leaves and peaceful bird songs Tree imagery for grounding, stability, and knowing when to release This practice is Perfect For: Anyone struggling with overthinking or mental loops People seeking stress relief and anxiety reduction Those new to meditation looking for accessible, nature-based practices Experienced meditators wanting seasonal inspiration Anyone feeling stuck or needing to practice release and surrender Seasonal Reflection: This meditation is particularly powerful during autumn when nature demonstrates letting go all around us. However, the practice of releasing thoughts like falling leaves is relevant year-round for anyone seeking mental clarity and emotional freedom. About the Soundscape: Features authentic forest sounds from Emmy award-winning acoustic ecologist Gordon Hempton including gentle breezes rustling through leaves and peaceful bird chatter, creating an immersive natural environment that supports deep relaxation and mindful awareness. Ready to learn the art of letting go from nature's wisest teachers? Find a comfortable seat and join Meryl for this touching meditation inspired by the magic of ginkgo trees and falling leaves. Learn more and sign up for Nature's Reflection: A Meditation and Forest Bathing Retreat happening October 23 - 26 here: https://www.hambidge.org/workshop-schedule/natures-reflection-a-meditation-and-forest-bathing-retreat 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 Gordon Hempton for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: https://soundtracker.com/ https://www.instagram.com/itsbriannanielsen 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.

    6 min
4.8
out of 5
152 Ratings

About

Feeling overwhelmed despite your best self-care practices? You’re not alone. Anxiety, stress, and mental health struggles are at an all-time high — even for those of us in healing professions. After teaching and practicing meditation for 15+ years, host Meryl Arnett shares the secret to deep, restorative and helpful meditation practices - nature-inspired meditation. Meryl’s soothing guidance and high-quality nature soundscapes will help you to: - Cultivate a meditation practice that relieves stress and quiets the mind - Strengthen your resilience and compassion through mindful connection - Relax and reconnect deeply with immersive, nature-infused meditations Tune in every Monday and Thursday for nature-inspired meditations designed to calm an overwhelmed mind, ease anxiety, and deepen your connection to yourself and the world around you. No fluff, just powerful meditation practices released every Monday and Thursday. Start now by listening to fan favorite “Overwhelmed by Noon? Try This Quick Lunch Break Meditation for Stress Relief” and reclaim your peace.

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