Pause with Anja

Anja Spahn
  • 5.0 (7)
  • Mental Health
  • Updated Weekly

Pause with Anja offers short guided meditations to help you slow down, unwind, and come back to yourself. Led by Yoga and Pilates teacher Anja, each weekly episode is a calming 10–15 minute practice for sleep, stress relief, anxiety, and a clearer, calmer mind. Whether you’re winding down for the night or beginning your morning, press play, breathe, and give yourself a few quiet minutes. New episodes every Wednesday.

Episodes

  1. 4d ago

    Rooted And Grounded

    A grounding meditation to feel steady, centered, and present when life feels shaky or scattered. Come back into your body, feel your connection to the ground beneath you, and rediscover a calm, rooted sense of stability. For anxious, scattered, or ungrounded moments when you need to feel solid again. Music: "Calming Tree" by Light_Music via Pixabay

    Rooted And Grounded

  2. 5d ago ·  Bonus

    A Light In The Dark - Meditation for Hope and Strength When You Are Worried About Someone You Love

    A tender meditation for hope and strength through the hardest times — when someone you love is going through something serious, or life feels frightening and uncertain. Find a moment of rest in the storm, reconnect with your own strength, and hold gently to hope and love. For anyone carrying a heavy worry for someone they love. A companion for a difficult hour — not a replacement for the support of people around you. Music: "Autumn Aura" by Light_Music via Pixabay. This meditation is a companion for a difficult hour, not a replacement for the people around you. If you're struggling to cope, please reach out — to family and friends, to the care team, or to the hospital's social worker or chaplain, who are there for families too.

    A Light In The Dark - Meditation for Hope and Strength When You Are Worried About Someone You Love

  3. Sep 30

    Softening The Racing Mind

    A soothing meditation for a racing, anxious mind that won’t slow down. Gently ease the mental spinning, slow down rushing thoughts, and return to a calm, steady present moment. For anyone feeling anxious, wired, or caught in a fast, overthinking mind. Music: "Conscious Meditation" by Light_Music via Pixabay

    Softening The Racing Mind

  4. Sep 23

    Quiet Mind Before Sleep

    A calming sleep meditation to quiet a busy, overthinking mind at bedtime. Gently slow down racing bedtime thoughts, empty the mind of the day, and drift softly into deep, restful sleep. Ideal for insomnia, a mind that won’t switch off, and calming late-night thinking. Music: "Guided Sleep" by Light_Music via Pixabay

    Quiet Mind Before Sleep

  5. Sep 16

    Quiet The What Ifs

    A soothing meditation for anxiety and an overthinking mind. Gently calm a racing mind, loosen the grip of ‘what-if’ thoughts, and return to a feeling of safety in the present moment. For anyone feeling anxious, worried, or caught in overthinking. Music: "Zen Meditation Music" by Petrushkasound via Pixabay

    Quiet The What Ifs

  6. Sep 9

    Drifting Into Sleep

    A slow, extended bedtime body scan to help you fall asleep and relax at night. Release the tension of the day part by part and sink into deep, restful sleep. Ideal for insomnia, restless nights, and calming the body before bed. Music: "Night Thoughts" by Light Music via Pixabay

    Drifting Into Sleep

  7. Sep 2

    Releasing What Is Not Yours

    A gentle guided meditation for emotional release and setting boundaries when you feel overwhelmed by everyone else's needs. Anja helps you notice what you've been carrying that was never yours to hold, and set it down with kindness. For anyone who gives a lot and needs to protect their own energy. Music: "Soothing Meditation" by Light_Music via Pixabay

    Releasing What Is Not Yours

  8. Aug 26

    Gratitude for a New Day

    A warm morning gratitude meditation to start your day with positivity and ease. Gently open the heart, appreciate the simple gifts of a new day, and carry a feeling of warmth and wellbeing into everything ahead. A gentle practice for gratitude, positivity, and a brighter mindset. Music: "Floating Thoughts" by Light_Music via Pixabay

    Gratitude for a New Day

  9. Aug 19

    Floating into Stillness

    A long, gentle sleep meditation to help you unwind and drift into deep rest. Slowly let go of the day, soften the whole body, and float toward sleep with slow breathing and a calming full-body scan. Ideal for bedtime, winding down, insomnia, or quieting the mind before sleep. Music: „Sleeping Meditation" by Light_Music via Pixabay

    Floating into Stillness

  10. Aug 19

    Morning Clarity

    A refreshing morning meditation for clarity and focus to start your day. Wake the mind gently, clear the mental fog, set a clear intention, and step into your day feeling calm and centered. A perfect way to begin the morning with focus and ease. Music: „Breath of Life" by Grand_Project via Pixabay

    Morning Clarity

  11. Aug 19

    The Art of Letting Go

    A calming meditation for stress relief and releasing tension. Learn to soften your grip, set down what’s weighing on you, and feel lighter in body and mind. For stressful days, tight shoulders, and a mind that won’t switch off. Music: „Ambient For Meditation" by Rockot via Pixabay

    The Art of Letting Go

  12. Aug 15

    Welcome to Pause with Anja

    Pause with Anja is a meditation podcast for anyone who needs a few quiet minutes. In this short trailer, Anja introduces the show — gentle, guided practices to help you slow down, breathe, and come back to yourself. Whether you're easing into your morning or letting go at the end of a long day, each episode is an invitation to stop, settle, and simply be. No experience needed. Just press play, take a breath, and follow along. Your pause starts here. Follow the show so you don't miss what's coming.

    Welcome to Pause with Anja
  • 1 Trailer
    11 Episodes

Trailer

5
out of 5
7 Ratings

About

Pause with Anja offers short guided meditations to help you slow down, unwind, and come back to yourself. Led by Yoga and Pilates teacher Anja, each weekly episode is a calming 10–15 minute practice for sleep, stress relief, anxiety, and a clearer, calmer mind. Whether you’re winding down for the night or beginning your morning, press play, breathe, and give yourself a few quiet minutes. New episodes every Wednesday.

Information

  • Creator
    Anja Spahn
  • Years Active
    2026
  • Episodes
    12
  • Rating
    Clean
  • Copyright
    © Anja Spahn
  • Show Website
    Pause with Anja

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