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
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.
Find Your Meditation Match- Take the quiz here
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Join the free 5-day Nervous system reset to over
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.
Find Your Meditation Match- Take the quiz here
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Join the free 5-day Nervous system r
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 journali
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.
Find Your Meditation Match- Take the quiz here
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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.
Connect with Sam
Pretani Wisdom Website
Sam's instagram
Order Sam's book
Find Your Meditation Match- Take the quiz here
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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.
Connect with Sam
Pretani Wisdom Website
Sam's instagram
Order Sam's book
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.
Find Your Meditation Match- Take the quiz here
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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
Find Your Meditat
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
Find Your Meditation Match- Take the quiz here
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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 enroll
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.
Find Your Meditation Match- Take the quiz here
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Books
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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.
Learn more about Francesca
Francesca's website
Follow Francesca on instagram
Listen to Embracefull
Find Your Meditation Match-
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.
Learn more about Francesca
Francesca's website
Follow Francesca on instagram
Listen to Embracefull
Find Your Meditation Match- Take the quiz he
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.
Find Your Meditation Match- Take the quiz here
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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.
Find Your Meditation Match- Take the quiz here
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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.
Find Your Meditation Match- Take the quiz here
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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
May 2nd- Intro to meditatio
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.
Find Your Meditation Match- Take the quiz here
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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
Stop the sc
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 on pa
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.
Get Kelly's anxiety meditation journal You Are Not Your Thoughts here
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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
Follow Jess on Instagram
Find Your Meditation Match- Take t
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.
Connect with Jess
Listen to the Mind Your
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
Find Your Meditation Match- Take the quiz here
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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 equinox
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.
J
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.
Join me at summer camp in July details here use code MINDFUL300 to save $300 on any camp booking.
Find Your Meditation Match- Take the quiz here
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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.
Join Kelly a
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.
Ways to help Minneapolis
Rent assistance - https://www.gofundme.com/f/cri
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.
Find Your Meditation Match- Take the quiz here
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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.
Find Your Meditation Match- Take the quiz here
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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.
Find Your Meditation Match- Take the quiz here
Thank you to our sponsor David Protein-
www.davidprotein.com/MINDFUL
Mental health resources
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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.
Find Your Meditation Match- Take the quiz here
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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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You Are
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 here
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Books
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You 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.
Join the 2025 NYE at
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.
Join the 2025 NYE at Home Retreat here
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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 here
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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.
Get the free med
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.
Grab the last spot in the Awakening Alignment Yoga Retreat Here
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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 Guided
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 Your
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, emotional
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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You Ar
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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How to Beat Overwhelm in One Day
Overcome overwhelm. What really happens in your mind and body when you feel emotionally or mentally overwhelmed? In this episode Kelly dives into what happens when you've hit capacity and breaks down the science behind overwhelm, overstimulation, and the fight-or-flight response, then guides you through her simple, action plan that she uses every time she gets overwhelm and what she would do if s
12 Minute Self Love Meditation
Unlock self-love and appreciate for the person you have been, currently are, and are becoming in this 12 minute guided meditation.
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Books
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You Are Not Your Thoughts: An 8-Week Anxiety Guided Meditation Journal
**Download 4 sample days from You Are Not Your Thoughts Here**
Energy Clearing Breath Meditation
Clear your energy with spinal breathing, a traditional breath meditation that is used to cultivate focus and help you clear your energetic highway.
Join MIM on Patreon here
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You Are Not Your Thoughts: An 8-Week Anxiety Guided Meditation Journal
**D
5 Minute Well Wishes Meditation
Spread kindness and love in this 5 minute well wishes meditation. In this practice, you will open your heart, and send well wishes to yourself and those around you.
This month we are supporting Avenues of Youth
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You Are Not Your Thoughts: An 8-Week Anxiety Guided M
Mid-Day NSDR Reset (Mini Yoga Nidra)
To celebrate the official 8th birthday of Mindful in Minutes, Kelly reimagines one of the most popular episodes of the year and creates a new mini yoga nidra for a power nap or NSDR reset in about 25 minutes.
Yoga nidra tt open now- Enroll here use code MIM20 until Nov 3rd to save 20% on enrollment.
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8 Years of Mindful in Minutes- What I’ve Learned, and Let Go Of
In this special birthday episode, Kelly shares behind-the-scenes reflections from the past year, tells you how she did on her yearly goals, and makes new goals for the upcoming year of the podcast and answers your questions.
Yoga nidra tt open now- Enroll here use code MIM20 until Nov 3rd to save 20% on enrollment.
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Worry and Anxiety Release Meditation
Release worry and anxiety in this quick guided meditation inspired by a practice from Kelly's guided meditation journal You Are Not Your Thoughts.
Journal prompt- What thoughts kept coming into your mind when you were meditating? What is the likelihood of these thoughts coming true? Rank them from 1-5 on the likelihood of coming true (1 not likely, 5 very likely)
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Meet Your Spirit Team Meditation with Sam Williams
Meet your spirit team and talk to your guides with this guided meditation by Sam Williams. This practice will help you connect with your team so you can hear messages from them and awaken your psychic abilities.
Check out Sam and her work
Follow Sam on Instagram
Learn more about Her Peaceful Place and trainings
Thank you to our sponsor
Headspace- visit headspace.com/60mindful to
How to be Psychic with Sam Williams
Learn what it's like to be a psychic with return guest, and one of Kelly's dear friends Sam Williams. In this episode Kelly and Sam talk about psychic abilities, how to awaken them, how it's different from your intuition and they even trade a few ghost stories...perfect for spooky season!
Check out Sam and her work
Follow Sam on Instagram
Learn more about Her Peaceful Place and trainings
61 Points Meditation
This 8 minute guided practice is a traditional body scan technique called the 61 points. In this practice you go through and shift your awareness to the 61 energetic points in your body to calm yourself and bring focus to the mind.
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You Are Not Your Thoughts: An 8-W
Overstimulation Ease Meditation
Ease overstimulation with this 15 minute guided meditation. This practice uses three unique mindfulness techniques that have been proven to help ease overstimulation and get you out of an activated state.
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You Are Not Your Thoughts: An 8-Week Anxiety Gu
What is Overstimulation and How To Fix It
What is overstimulation, how does it happens and what small steps can you take in reducing it? In this freeform episode Kelly talks about exactly what this buzzword is, what's happening in your body and mind when it happens and how to get some relief for your sensory system.
Become a meditation teacher
Meditation teacher training (enrollment closes Oct 3)
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Daily Productivity Affirmations
Focus your mind, clear your thoughts and prepare yourself for a productive day with this 6 minute daily productivity affirmation meditation practice.
This month we are supporting Bluebirds and Blossoms
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You Are Not Your Thoughts: An 8-Week Anxiety Gu
8 Minute Breath Awareness Meditation
Reset your mind and nervous system with this 8 minute breath awareness meditation. This practice has you tune into your body and the present moment so you can find quick calm through your breath.
Become a meditation teacher
Meditation teacher training (enrollment closes Oct 3)
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Orde
What makes a good meditation teacher?
What makes a good meditation teacher? In this episode Kelly shares her personal insights into this, but also shares that the alums of her meditation teacher training wrote in on this topic as well and talks about why she chooses to do meditation teacher training differently.
Links mentioned in this episode
Meditation teacher training- save $100 (before Sept 29) with code SAVE100
What your YT
Fall Equinox (Harvests Of The Heart) Meditation
Make space for new beginnings by releasing old patterns, and then cultivating gratitude for the harvests of the heart in this guided meditation. This practice is inspired by the energy and themes of the fall equinox.
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You Are Not Your Thoughts: An 8-Wee
What could change in 7 days? (Activation) W/ Mimi Bouchard
What could change in 60 days? In this guest practice, Mimi Bouchard leads an Activation (one of Kelly's favorites) to help you imagine what could change in just 7 days. Try Activations free for 14 days -www.activations.com/mindful
Connect with Mimi
Website
Instagram
Check out Mimi's book
Thank you to our sponsor
Headspace- visit headspace.com/60mindful to get 60 days f
HOW to Feel More Present, Confident, + Magnetic (Even When Life Feels Hectic)
Try Activations for 14 days free- www.activations.com/mindful
In this freeform episode Kelly connects with new friend Mimi Bouchard to talk about her work, how she helps women upgrade their lives, why her app Activations are a personal favorite of Kelly's and how Activations are different than meditation, plus a conversation about becoming your best self, and how to rewire your mindset around
Rainy Day Relaxation Meditation
Relax, unwind and release tension physically and mentally in this rainy day relaxation meditation. This practice starts with a body scan and ends with guided imagery of relaxing during a rainy day.
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NEW- Stop The Scroll 5-Day meditation challenge to reclaim your attention span
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5 Min Clear Mental Clutter Meditation
Clear mental clutter with this 5 minute meditation that utilizes the technique of "noting" where you make note of your thoughts and sensations so you can release them.
This month we are supporting the Minneapolis Crisis Nursery
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You Are Not Your Thou
Higher Self Meditation W/ Jina Seer
Connect with your higher self in this guided meditation with Jina Seer. In this practice Jina will help you connect to your higher self and get guidance and support from this space.
Connect with Jina
Website
Instagram
Listen to Seer Sessions on Apple Podcasts and Spotify
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NEW- Stop The Scroll 5
Higher Self 101 W/ Jina Seer
What is the higher self, how do you connect with it and why has Jina started to drift from past lives and really focus on the higher self? This episode dives into all of this and ways you can connect with your highest self too.
Connect with Jina
Website
Instagram
Listen to Seer Sessions on Apple Podcasts and Spotify
Thank you to our sponsor
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BONUS- Jina Asks Kelly Unhinged Questions
Too random for the main episode, but too silly to delete all together, so this bonus 30 minute episode is a segment that Jina imaged where she asks Kelly questions she believes every MIM listener wants to know.
Connect with Jina
Website
Instagram
Listen to Seer Sessions on Apple Podcasts and Spotify
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10 Minute Metta Meditation
Activate loving kindness and the sensation of metta within you during this 10 minute meditation. This practice infuses techniques from metta, loving kindness and T.W.I.M meditation for a feel good, heart centered practice.
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NEW- Stop The Scroll 5-Day meditation challenge to reclaim your attention
Release Tension Meditation
Release physical and mental tension in this guided meditation. In this practice you start with a body scan to release physical tension, then take a mental journey to a quiet mountain side valley for a mental break and stress relief.
Thank you to our sponsor
Headspace- go to www.headspace.com/60mindful to try headspace for free for 60 days
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Summer Recap + Lessons Learned
In this very personal episode Kelly shares what she did differently this summer, why she stepped back from work for 2 months and what inspired her to do this. She shares about a recent loss in the family, and then all of the most random things she did this summer (like going to the MN bigfoot festival) and rates them, but shares a few lessons learned in the process.
Skip to 17:30 if you don't
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