Mindful In Minutes Meditation
Short, weekly guided meditations to help you stress less, sleep better, and live more mindfully. Each week, join Kelly Smith—meditation teacher, author, and founder of Yoga For You—for simple yet powerful guided practices that are 20 minutes or less and cover real-life needs like meditation for anxiety, meditation for stress relief, sleep meditation, morning meditation, boosting self-esteem, and creating a daily mindfulness ritual. Mindful in Minutes is an intentional, no-fluff meditation podcast for busy, open-hearted people navigating stress, overwhelm, and the desire to live with more ease and intention.
Episodes
Quiet A Busy Brain Meditation
Quiet a busy brain, and slow down your thoughts with this guided meditation. In this practice you will focus on slowing down your breath, and softening your body so you can give your mind a break from all of the thoughts that are racing through it. More Mindful in MinutesJoin the free 5-day Nervous system reset to overcome overwhelmJoin MIM on Patreon hereBooksOrder Meditation For T
Total Nervous System Reset Meditation
Reset your nervous system with this guided practice. In this meditation you will begin with several somatic exercises to soothe the nervous system before going into a guided meditation to help you find a space of deep relaxation and peace. More Mindful in MinutesJoin the free 5-day Nervous system reset to overcome overwhelmJoin MIM on Patreon hereBooksOrder Meditation For The Modern
5 Minute Evening Relaxation Meditation
Give yourself permission to unwind and release at the end of the day as you transition from your day into your evening. This 5 minute meditation will help you leave the day behind and not carry the mental load into your night. This is a community mini- all ad revenue generated on this episode in October will be donated to Metavivor which is an orginzation that supports family and those
10 Minute Stop Procrastination Meditation
Stop procrastinating that project you've been meaning to do with this 10 minute guided meditation. In this practice you will mentally prepare yourself to start your task, and focus on how it will feel when you're done and you have completed what you are putting off. Join Kelly's 2027 retreat waitlist to get first access to Midwest and Canadian Retreats when they're announcedMor
How To ACTUALLY Stop Procrastinating
This episode is all about procrastination. In this freeform episode Kelly explores what it is, what it is not, why we do it, what’s happening in our brain and body when we choose to procrastinate we will also take a look at how procrastination affects us with neurodivergent brains a little bit differently, and then we are going to dive into how you can actually stop procrastinating and Ke
Fall Equinox 2026 Guided Meditation
Celebrate the changing seasons with this fall equinox guided meditation for balance, reflection, and new beginnings. Through equal breathing and a peaceful autumn visualization, you’ll honor the season behind you, reflect on how you’ve grown, and decide what you want to carry forward and what you’re ready to leave behind. Step into the sacred in-between and welcome the autumn equinox with
8 Minute Peaceful Pause Meditation
Take pauses and find peace. In this 8 minute meditation you will take 3 mindful pauses to notice what is around you, and then let good feelings in. This practice will help you pause, notice and reset so you can find peace.
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The Power Of Mindful Pauses W/ Johan Matton
In this episode, we dive deep into the world of mindfulness and the curious spirit of Johan Matton, founder of Pulse Ring. Johan, who has over 20 years of experience in mindfulness and meditation, shares his unique journey to creating a groundbreaking product that aims to enhance our mindfulness practices. In this episode Kelly and Johan talk about how they are tired of maxxing everything
Emotional Healing + Release Meditation (Water Element)
Identify, move, and release stagnant feelings and emotions in this water element inspired meditation. This 20 minute practice will help you really soften your body, clear your mind and tap into water's ability to move, cleanse and help you become more emotionally fluid and cleared.
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Daily Intuition Activation Meditation
Activate your intuition, and clean the window to your inner wisdom with this 6 minute guided meditation. This practice is a short activation to bring awareness to your intuition, so it can be stronger throughout your day.
This is a community mini- all ad revenue generated on this episode in August will be donated to Bluebirds and Blooms which is an organization that brings donated flower
Anxiety Meditation For Little Ones (Kid's Meditation)
This kid's anxiety meditation is for the little ones in your life that are feeling nervous or having worried thoughts. This practice is designed for kids under 7 and to help them when they are feeling anxious.
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Call in Your Best Day Meditation
Call in your best day with this guided meditation. In this practice you will energize your body with "coffee breath" and then visualize calling in your best day based on how it feels and not what you achieve.
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Summer 2026 Recap + Lessons Learned
In this personal freeform episode Kelly shares the highs and low of her summer with the kids, she shares what they did together rating everything out of 10 and then explains why she has been feeling a bit unsettled this summer and how chapters are closing.
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Clear Mind (Air Element) Guided Meditation
Clear your mind and awaken your consciousness with this air element inspired meditation. In this practice you will harness the power of your breath, and focus on the space behind your eyes to open up your awareness and consciousness.
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Heal While You Sleep Guided Meditation
Visualize yourself becoming healthier while you sleep. In this 20 minute guided meditation you will soften and relax into bed and then visualize a healing light pouring into your body and cells as you sleep.
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Exploring the Mind-Body Connection with Dr. Tonya Rich
In this episode, Kelly welcomes Dr. Tonya Rich, a research occupational therapist at the Minneapolis VA Healthcare System. With over 25 years of clinical expertise, Dr. Rich's work is dedicated to enhancing the lives of veterans, especially those dealing with limb loss and persistent pain. Together Kelly and Dr. Rich explore how the mind and body are connected and what is actually happeni
10 Minute Create Calm Within Meditation
Create Inner calm with this 10 minute guided meditation. In this practice you will take 10 minutes to become the eye of the storm, and create a space inner space you can retreat to.
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Erase Worried Thoughts Meditation
Clear your mental clutter and wipe away worried and anxious thoughts with this guided meditation. In this practice you will visualize your worries being written down, and then erased from your mind and your heart.
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6 Minute Ujjayi Breath Meditation
Focus your mind, and clear your throat chakra with this 6 minute ujjayi breath meditation. Ujjayi is often called ocean breath because of the audible sound that is made with the exhale, but it is also a practice that is very soothing for the nervous system quieting for a busy brain.
This is a community mini- all ad revenue generated on this episode in August will be donated to YouthLink
Acupuncture 101 W/ Meaghan Moakley
In this freeform episode, Kelly is joined by acupuncturist, Meaghan Moakley, for an introduction to acupuncture, what it is, how it works, and what you can expect from a session. In this episode Kelly and Meaghan dive into the science of acupuncture, what it feels like, how it supports your nervous system, plus how it can support stress, women’s health, and overall well-being and some ex
15 Minute Rest + Restore Body Scan
Find complete rest and relaxation with this 15 minute rest + restore body scan. This practice will help you quiet your mind, release your body and truly rest for 15 minutes.
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8 Minute Access Your Joy Meditation
Access your joy, and begin to notice the little things that are all around you that make you feel joyful. This 8 minute guided meditation is a simple activation of the essence of joy to fill you for the whole day.
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The Art of Sparking Joy In LIfe
What actually happens in your brain when you feel joy and why does it fade so fast? In this freeform episode, we dive into the neuroscience of joy, from dopamine and the brain's reward circuit to what centuries of Buddhist practice and modern meditation research reveal about training your mind toward more joy and then explore a brainstormed list of simple, real ways to invite more joy int
Meditation For Transformation (Fire Element)
Burn away the told version of you, and allow a new transformed version to step forward. This guided meditation is inspired by the fire element and it's ability to transform.
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My First Live + In person Meditation TT in 7 years
For the first time in 7 years Kelly is leading her signature meditation teacher training live and in person. She will be in London, Ontario Oct 2-4. This is a small group training and spots are first come, first serve. In this episode Kelly dives into the the training, why now, and what you can expect from the weekend.
Get all the details + sign up here
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Plant Your Seed of Intention Meditation
Plant your seed of intention with this guided meditation. This is the guided practice that concluded the audio workshop on the mid-year reset from June 2026
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Rhythmic Movement Reset Meditation
Move, sway, and intuitively tap into the subtle movement that your body might be craving and need to get your nervous system to settle. In this practice you will gently move your body to invite it out of a fight of flight state, and into a more grounded state.
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Summer Solstice (2026) Guided Meditation
Honor the solstice with this guided meditation inspired by the balance between earth and light. In this practice you will focus on the ground beneath you while you honor the joyful light above you as you exist in harmony between these two energies on the solstice.
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Mid-Year Reset (Audio Workshop)
Reflect on the past 6 months so you can refocus and get clear on what you want the next 6 months to look like. In this audio workshop Kelly leads you though a series of exercises that will help you reflect on the past and get clear on the future for the second half of the year. This episode starts with a freeform talk about why this time of year is ideal for a reset, then goes into guided
Unwind + Surrender Meditation
Unwind, relax and surrender to the moment in this guided meditation. In this practice you will physically release, then mentally soothe your thoughts with breath before you go on a guided journey to a peaceful greenhouse in the rain.
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Meeting The 4 Winds ft. Sam MacLaren
Work with the 4 directions through this guided meditation on meeting the 4 winds. In this guided practice Sam MacLaren leads you on a journey to connect with the energies of the west, north, east and south and feel the power of their winds.
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Pretani Wisdom Website
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The Power Of The 4 Directions W/ Sam MacLaren
What are the 4 directions and how can you find alignment in your life by working with these different energies. In this guest conversation Kelly is join my Sam MacLaren to explore the power of the 4 directions and learn how you can become more intune with the rhythm of the land, and access this ancient wisdom.
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Pretani Wisdom Website
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6 Minute Post Workout Breath Meditation
Slow your breathing, recover your body, and integrate the benefits of your workout with this 6 minute guided breath meditation for muscle repair and recovery.
This is a community mini- all ad revenue generated on this episode in June will be donated to Kelly's local crisis nursery.
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Self-Healing Yoga Nidra
Heal your body and mind with this full yoga nidra practice with the sankulpa of becoming more whole everyday. This practice will allow you to completely unwind and release while you focus on allow your body to naturally heal and balance itself.
Yoga Nidra TT Summer Cohort is open for enrollment get all the details here and save 20% off through May 31st with code NIDRA75
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Pure Awareness (Ether) Guided Meditation
Awaken pure awareness and stillness within you in this 12 minute guided meditation. This practice is inspired by the element of Ether and the space that is around you and within you.
Yoga Nidra TT Summer Cohort is open for enrollment get all the details here and save 20% off through May 31st with code NIDRA75
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Working With The 5 Elements
In this episode we're diving into one of the oldest and most universal frameworks for understanding yourself, the four elements, tracing their roots from ancient Babylon to Ayurveda and breaking down the practices, rituals, and meditations that bring each one to life and how you can work with these energies to bring more balance back to your life.
Yoga Nidra TT Summer Cohort is open for
Daily Positive Morning Meditation
Begin your day with a positive mindset with this guided meditation. In this meditation you will clear your mind, energize your body, and manifest a wonderful day ahead.
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You Are
Inner Wise Self (EMDR Inspired) Meditation W/ Francesca Aborn
Tap into your inner wise self with this EMDR inspired guided meditation practice. In this practice you will do butterfly tapping to begin with bilateral stimulation and then will go into a guided practice where you will access your inner wise self.
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EMDR 101 W/ Francesca Aborn
What is EMDR therapy, how does it work, and why is it the therapy that everyone is talking about? In this freeform episode Kelly chats with Francesca Aborn, EMDR therapist and meditation teacher to talk about this transformative practice.
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Francesca's website
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Connect With Your Soul Meditation
Quiet your mind, so you can hear the whispers of your soul. In this guided meditation you will journey inward past your body, breath, thoughts and feelings until you're face to face with your soul where you can connect and ask for guidance during this practice.
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5 Minute Focus Your Mind Meditation
Train your mind to focus on one simple thing for 5 minutes. In this practice you will follow your breath and each inhale and exhale for the entire practice to increase your capacity to focus.
This is a community mini- all ad revenue generated on this episode will be saved for summer scholarships.
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Guided Meditation for Grounding
Return to your body, be present in the moment and truly ground yourself in the here and now with this 12 minute guided meditation. In this practice, you will center your self through breath, body awareness, and guided imagery of earthing.
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What Exactly is Grounding?
The term grounding gets used a lot, but what does it actually mean? This freeform episode breaks down the different types of grounding , the nervous system science that explains why it works, and daily grounding practices you can do to support your wellbeing and grow your window of tolerance.
Join me in London Ontario for a weekend of meditation workshops May 2-3
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Drift to Sleep (Cozy Cabin Sleep Journey)
Drift off to sleep as you take a guided journey into a peaceful cabin in the forest. In this guided sleep journey you will focus on slowing down your body, and allowing your mind to be quiet. Then you will take a guided journey through a night in a cozy cabin as you fall asleep while you watch the stars.
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Slow Down + Be Present 10 Minute Meditation
Experience 10 minutes of being present, mindful, and aware of what is happening around you. This guided meditation is designed to help you slow down, be present and witness 10 magical minutes as they happen around you.
Mentioned in this episode
Meditation teacher training enrollment open April 8-17 save $100 on pay in full option with code MINDFUL100 (expires April 12) Enroll Here
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The Art + Challenge of Slowing Down
Slowing down is something so many of us crave, yet feel like it is completely unattainable to do. In this freeform episode Kelly dives deep into what slowing down actually means, why it's so much more than an pretty aesthetic online and how make meaningful moments of slow living fit into your life.
Mentioned in this episode
Meditation teacher training enrollment open April 8-17 save $100
Calm Panic Guided Meditation
Calm panic and panic attacks with this 11 minute guided meditation. In this practice you will bring yourself into the moment and slowly reconnect with your body, your senses and your breath to get out of the loop of panic and anxiety.
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6 Minute Self Compassion Meditation
Take 6 minute to share some self-compassion with yourself in this guided meditation. During this practice you will accept where you are at and surround that place with compassion.
This is a community mini- all ad revenue generated on this meditation will be donated to the Kobi Co Scholarship Fund
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Build Boundaries Guided Meditation
Build better boundaries and visualize how to protect your piece with this guided meditation. In this practice, you will work to identify one thing that is important to you and visualize you are building a strong boundary around that things.
Connect with Jess
Listen to the Mind Your Boundaries Podcast
Jess' Website
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Boundaries 101 W/ Jess Miller
In this freeform episode Kelly is joined by Jess Miller of Mind Your Boundaries Podcast for an exploration of what boundaries are, what they aren't and why they feel so hard to set. In this conversation Jess shares why setting boundaries is a way to protect your peace and strengthen relationships and tips for how to start setting boundaries with ease.
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Listen to the Mind
8 Minute Focused Mind Meditation
Focus your mind and harness your power of concentration with this 8 minute guided meditation. In this practice you will use the power of your breath to wipe away your thoughts and focus on one single thing.
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Spring Equinox 2026 Guided Meditation
Step through the threshold and visualize the person you are becoming in this guided meditation for the themes of the 2026 spring equinox.
Join me live on the equinox for a 75 minute spring renewal ritual on March 20th at 6:15pm CST Link here to sign up
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Spring Equinox (The Real New Year?)
Is the Spring Equinox the real New Year? In this freeform episode Kelly dives into why you start to feel better and more motivated in spring, and why this time of year might be the right tine to start new habits, or pick up on new routines. Then she dives in themes from across time and the globe on the equinox and shares her personal favorite rituals for the equinox.
Join me live on the
Meditation For A Gentle Heart
Soften your heart even when things feel tough with this guided meditation. In this practice you will focus on letting the body feel safe, so you can journey inward and create a gentle and soft heart.
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10 Minute Nervous System Regulation Meditation
Regulate and reset your nervous system with this 10 minute guided meditation. This practice will help you ground, begin to feel present and safe in the moment so you can regulate your nervous system.
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Regulate Your Nervous System in 30 Days
Regulate your nervous system in 30 days. In this episode Kelly explores what it actually means to regulate a nervous system, why many online are getting this term wrong and how to know if your nervous system is regulated or dysregulated. Then, Kelly walks you through her ideal 30 day plan to support your nervous system, and what to focus on each week to regulate your nervous system.
Morning Productivity Affirmation Practice
Activate your motivation and productivity this this quick guided practice. In this meditation you will wake up your body and mind and repeat a series of productivity affirmations to prepare you for the day.
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Meet Your Inner Child Meditation
Meet, love, and connect with your inner child in this guided meditation. This practice will help you see and connect with your inner child and give you time to speak and be with them.
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Returning To Your Inner Child W/ Daniela Babura
How do you return to your inner child so you can reawakening your child-like wonder and heal and love that little one within you? In this freeform episode Kelly and Daniela talk about their childhoods, what brought them joys as kids and different exercises you can do to reconnect with that space, and then they talk about a project they're been working on together for the past year.
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Chakra Activation + Alignment Meditation
Activate and align your chakras to have an energetic recalibration with this 20 minute guided meditation. In this practice you will focus on each chakra one by one and then visualize a full alignment of them together.
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Bedtime Affirmations For Relaxation
Relax your body and quiet your mind with this guided affirmation practice designed to help you prepare at bedtime for a night of beautiful sleep.
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You Are Not Your Thoughts: An 8
How Do Affirmations Actually Work?
Do affirmations actually work? What happens in our mind and out bodies when we use affirmations? In this freeform episode Kelly talks about the history behind affirmations and what the research says about how affirmations actually work, then shares how to super charge your affirmations to get the best practice with them.
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Total Relaxation Meditation
Completely relax and unwind with this guided meditation. In this practice you will start with 10 mindful breaths, then relax your body piece by piece and end with a guided visualization of relaxing in a cozy chalet while the snow falls outside.
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Return To Yourself Meditation
Welcome yourself home, and reconnect with your body and soul with this guided meditation. In this practice you will try to return to yourself simply by being aware of your existence in each moment, and working to reignite your spark.
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How To Stop Languishing
Stop languishing in 30 days. In this freeform episode Kelly talks about what languishing is, how you can get out of this state, why so many of us find ourselves languishing and her plan for how to stop languishing in 30 days.
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Post Workout Meditation
Recover from your workout with this 12 minute guided meditation designed to help your body move into a state of rest and recovery so you can integrate and get all of the benefits from your workout.
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Bonus- MIM Personalized Playlist Are Here + Giveaway
In this bonus announcement episode Kelly share a new initiative that she has been working on for the last 3 months to create a more personalized and streamlined meditation experience from Mindful in Minutes and tells you how you can win a $500 retreat credit and a meditation swag bag.
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11 Min Magical Morning Meditation
Welcome mindfulness, presence and magic into your morning with this 11 minute guided meditation. This practice welcomes you to begin your day with a soft, but intentional start by noticing the special little moments of the day before it begins.
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New Year Manifestation Meditation
Manifest your dream 2026 with this guided meditation for welcoming in your new year's dreams.Join the 2025 NYE at Home Retreat hereMore Mindful in Minutes Join the free 5-day Nervous system reset to overcome overwhelmBooksOrder Meditation For The Modern FamilyYou Are Not Your Thoughts: An 8-Week Anxiety Guided Meditation Journal**Download 4 sample days from You Are Not Your Thoughts Here*
Script Your Best Year Ever (Audio Workshop)
In this guided audio workshop, you’ll learn how to use scripting and manifestation to design your ideal year ahead, perfect for New Year's Eve. In this audio workshop you'll start with starting with an intro and scripting 101 and then go into a grounding 5 minute guided meditation and end with 30 minutes to complete your scripting exercise to manifest your best year ever.
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10 Minute Release Irritation Meditation
Release irritation and frustration with this guided meditation. In this practice you will focus on where you feel the irritation and then breathe it out, like a pressure release valve being opened.
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You Are No
Winter Solstice Guided Journey
In this 16 minute guided journey for the solstice Kelly leads you through a guided practice where you reflect on the year behind you and then take some time of deep intention rest in the setting of a magical pine tree forest.Join the 2025 NYE at Home Retreat hereMore Mindful in Minutes Join the free 5-day Nervous system reset to overcome overwhelmBooksOrder Meditation For The Modern Famil
Meditation + Your Cycle w/ Jess Suchan
Learn how to support each phase of your menstrual cycle with meditation, mindfulness, and movement. In this episode, Kelly and guest Jess break down the four phases—menstrual, follicular, ovulatory, and luteal—and share simple, practical ways to sync your practice with your body. Plus, get a free Cycle Support Meditation Bundle with 4 guided meditations designed for each phase.
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Nighttime Serenity Meditation
Drift off to sleep with this guided journey through a misty cloud forest. This guided meditation helps you quiet your mind and relax your body with a breath, body scan, and a guided imagery journey.
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Visualize Your Healthiest Self Meditation
Visualize your health in this highly requested guided meditation. In this practice you will visualize your body being healed and infused with health as you visualize the healthiest version of yourself.
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You Are Not Your Thoughts: An 8-Week Anxiety Guid
5 Minute Bumble Bee Breath Meditation
Activate the vagus nerve and reboot your nervous system with a 5 minute breath practice. This breath meditation include bumble bee breath which stimulates the vagus nerve and brings a soothing sensation to your body.
This is a community mini- all ad revenue generated on this meditation will be donated to Kelly's community food bank.
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Live With Kindness Meditation
Visualize yourself living with kindness in this guided meditation. In this practice you will activate the feeling of kindness within you, and imagining going throughout your day with kindness towards yourself and others.
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You Are Not Yo
The Science of Kindness
Explore kindness on a deeper level, beyond simply “being nice.” In this episode Kelly breaks down what kindness truly is, what it isn’t, and why it’s rooted in connection rather than approval, people-pleasing or self-sacrifice. She looks at kindness through psychology, evolution, and neuroscience, revealing how both giving and receiving kindness feels good and impacts you on a mental, e
Morning Gratitude Meditation
Start your morning with gratitude and intention during this 12 minute guided meditation. In this practice Kelly leads you through a morning meditation to help you have a positive mindset and deep gratitude at the beginning of your day.
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Stop Overwhelm Meditation
Stop overwhelm in it's tracks with this guided meditation. In this practice Kelly leads you through several techniques used to get you out of fight or flight, name your feelings so you can release them and find clarity and ease and a break from the overwhelm cycle.
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