Free Guided Meditations for Burnout, Stress, and Anxiety
Designed to Help You Slow Down, Breathe, and Reconnect
Take a Moment to Come Back to Yourself
If you’ve been moving through life in overdrive—exhausted, anxious, and struggling to meet everyone’s needs but your own—this page is for you.
These free guided meditations are designed to help you press pause, take a breath, and come back to yourself. Whether you’re feeling burned out at work, stuck in a cycle of overthinking, or simply stretched too thin, you deserve moments of calm and care.
As a therapist, I’ve seen how small practices like these can support emotional regulation, deepen self-awareness, and help people feel more at home in their own bodies and minds. These recordings are designed with those goals in mind—offering structure, comfort, and space to be with whatever’s showing up for you.
No complicated steps. No performance. Just a few minutes to slow down and reconnect with what you need.
What To Expect…
Short and simple (5–15 minutes each)
No experience needed—just press play
Grounding, breathwork, and self-check-in practices
Free to use, revisit, and share with others
New meditations added periodically
From Me to You
I started meditating over 10 years ago during a time when I was completely overwhelmed by work, running on fumes, and unsure how to care for myself in the midst of it all.
Meditation wasn’t a magic fix. In fact, I used to hate the idea of sitting still and trying to clear my mind. But I made myself a commitment to try it for one month and see what happened. Turns out, it was the beginning of learning how to slow down, practice self-compassion, check in with myself, and reconnect with what matters most.
These meditations reflect that approach: gentle, simple, and grounded. They’re here to support you—not add one more thing to your to-do list.
Disclaimer: These meditations are not a substitute for therapy or medical care. They are offered as supportive tools for general well-being.
Listener Reviews
-
![An app icon featuring a bronze bowl with the text 'Insight Timer' and a 5-star rating below it.]()
"Peaceful. Thank you."
Sílvia Marques
-
![An app icon featuring a bronze bowl with the text 'Insight Timer' and a 5-star rating below it.]()
"Great way to transition from work. I actually fell asleep, so will need to revisit it. Feeling super relaxed. Thank you! 🙏🏻"
Kenna
-
![An app icon featuring a bronze bowl with the text 'Insight Timer' and a 5-star rating below it.]()
“Amazing! 💗”
Becca
-
![An app icon featuring a bronze bowl with the text 'Insight Timer' and a 5-star rating below it.]()
"Beautiful! Just what I needed. Grounding and releasing the overwhelm I was feeling. Thank you. 🌸"
Janet Redford
-
![An app icon featuring a bronze bowl with the text 'Insight Timer' and a 5-star rating below it.]()
"A very lovely interlude."
Lynda Jo Schuessler
-
![An app icon featuring a bronze bowl with the text 'Insight Timer' and a 5-star rating below it.]()
"Heather this was just what I needed to start my day. The pace was great, and music was calming. Thanks for sharing with our community."
Nick G
FAQs
Frequently asked questions
-
These meditations are beginner-friendly and judgment-free. You don’t have to “clear your mind” or sit perfectly still—just show up as you are.
-
Not at all. These meditations can support you whether you’re in therapy, considering it, or just looking for some grounding.
-
Meditation can help you notice what’s going on inside, regulate your nervous system, and create space between you and the constant demands of life. It’s not a cure-all, but it can be a meaningful way to care for yourself in the moment.
-
Absolutely! These are meant to be shared. Feel free to send the link to anyone who might benefit. The more accessible the support feels, the better.
Or follow and listen on the Insight Timer app by clicking here.
These meditations are a starting point.
If you’re feeling called to go deeper, I’m here.
Use the buttons below to learn more about me or reach out to schedule a free consultation and see if therapy feels like the right next step.
reclaim your life
—
reclaim your life —