Cover art for podcast Mindful 180

Mindful 180

64 EpisodesProduced by Joy RainsWebsite

Welcome to Mindful 180, hosted by speaker and author Joy Rains. This podcast is tailored for the beginning meditator, with clear instructions and meditation techniques that are simple to practice. Joy teaches “restorative meditation,” which blends mindfulness concepts from different traditions and c… read more

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Compassion Meditation

April 12th, 2021


This meditation helps to cultivate the quality of compassion for yourself—and for others.

Gratitude Practice

April 5th, 2021


This meditation helps train you to cultivate a mindset of love and gratitude.

Meditation on Not Knowing

March 29th, 2021


This meditation is designed to help you develop comfort with the unknown.

Stone Meditation I

March 22nd, 2021


This meditation helps you bring your attention to the present moment by focusing on a small stone.

Sound Meditation

March 15th, 2021


Bring your attention to the present moment by focusing on sound.

Walking Meditation

March 8th, 2021


The meditation in this episode is a moving meditation that can be practiced indoors or outdoors.

Meditation on Spaciousness

March 1st, 2021


The meditation in this episode is designed to help you develop present moment awareness, beyond the busyness of the mind.

Labeling Meditation

February 22nd, 2021


Learn to develop present moment awareness by noticing the wanderings of the mind.

Meditation with a Word or Phrase

February 15th, 2021


This meditation trains you to rest your attention in the present moment by focusing on a word or phrase.

Continued Breath Awareness Instructions

February 8th, 2021


Continuing with the breath awareness instructions from the previous episode, this episode offers additional instruction to help you focus on your breath—and develop present moment awareness.

Basic Breath Awareness Meditation

February 1st, 2021


This meditation helps you shift your attention to the present moment by focusing on different aspects of your breath.

Counting With the Breath

January 25th, 2021


Learn to direct your attention to the present moment by counting with your breath.

Standing Body Awareness

January 18th, 2021


The standing body awareness meditation can help you direct your attention to the present moment by developing body awareness. It's a good exercise to use if you're waiting in line!

Progressive Muscle Relaxation Meditation

January 11th, 2021


This exercise can be used to help you relax or help you fall asleep. You'll be guided through a practice of tightening and releasing each muscle group to help you differentiate between what a muscle feels like when it's …

Body Scan Meditation

January 4th, 2021


Here's a meditation from the upcoming audiobook version of "Meditation Illuminated: Simple Ways to Manage Your Busy Mind."

New Year's Greeting 2021

December 28th, 2020


Happy New Year 2021! This short episode wishes you all the best for a happy, healthy, and mindful new year.

Relaxed & Alert

December 21st, 2020


Learn how to relax your body while still keeping your mind alert.

Relax Into the Here & Now

December 14th, 2020


This episode guides you through a meditation to teach your body how to release physical tension. 

Replenishing Your Energy

December 7th, 2020


It's vital to replenish your energy when taking care of others—and also when taking care of yourself. This podcast episode guides you through a meditation to help revitalize you.

Relax and Release

November 30th, 2020


Learn to release tension with images of relaxing and being held.

Breathing Tension Out

November 23rd, 2020


Learn to release stress by breathing tension out.

Conscious Breathing

November 16th, 2020


Does your breath happen unconsciously or consciously? It's both! This episode focuses on using your breath as a focal point to cultivate present …

Finding Common Ground

November 9th, 2020


This visualization is designed to help you find common ground with those that have differing viewpoints.

Being Comfortable with Uncertainty

November 2nd, 2020


The discussion in this episode focuses on three ways to learn to be comfortable in uncertain times.

Settled in Unsettled Times

October 26th, 2020


This episode has a guided meditation that focuses on being settled on the inside, no matter what's happening on the outside.

Mindful Vision

October 19th, 2020


Learn to become mindful by noticing what's in your visual field with a non-judgmental attitude.

Noticing Your Stories

October 12th, 2020


This discussion focuses on becoming mindful of stories that can cycle in the mind, so you can choose stories that serve you. You'll also learn about …

Autumn Reflection

October 5th, 2020


This reflection helps you consider what you want to release in your life—and what you want to create in its place.

Broadening Your Awareness

September 28th, 2020


The discussion in this episode focuses on dealing with challenging times by broadening your awareness.

Mindful Eating

September 21st, 2020


This episode focuses on tips to help you bring awareness to the activity of eating.

Meditation on Natural Rhythms

September 14th, 2020


This meditation focuses on the rhythms of your body to help bring your awareness to the present moment.

An Attitude of Gratitude

September 7th, 2020


Practicing gratitude can help improve your health. Learn how to train your mind in an attitude of gratitude. 

Cultivating Compassion

August 31st, 2020


Discover how to cultivate compassion for yourself—and for the world.

Accepting What Is

August 24th, 2020


This episode focuses on learning to develop an attitude of acceptance.

Grounded in the Present Moment

August 17th, 2020


This meditation is designed to help you feel safe, secure, and grounded in the present moment.

A Walk in the Park

August 10th, 2020


This guided visualization takes you for a mindful walk, engaging your senses to bring your attention to the present moment.

Resting Attention in the Here & Now

August 3rd, 2020


Learn to rest your attention on the present moment.

The Space Between

July 27th, 2020


Learning to rest your attention on "the space between" can help you learn to develop awareness of the present moment.

Our True Home

July 20th, 2020


World renowned meditation teacher Thich Nhat Hanh says that "our true home is in the present moment." This meditation teaches you to bring your attention to the present by focusing on different aspects of the word …

The Present Moment

July 13th, 2020


This short guided meditation is designed to help you learn to keep your attention in the present moment.

Safe & Secure

July 6th, 2020


Discover how awareness of the natural force of gravity can help you feel safe and secure.

Everything Changes

June 29th, 2020


Recognizing everything's changing nature can help you in challenging times. This episode's meditation focuses on the the changing nature of the breath.

Energizing Your Body

June 22nd, 2020


Learn to energize your body with your breathing and your imagination.

Here & Now

June 15th, 2020


Learn to reduce anxiety as you bring your awareness to the here and now.

Imagine Peace

June 8th, 2020


This episode is designed to cultivate feelings of peace in both mind and body.

Walking the Labyrinth's Path

June 1st, 2020


Learn about how to walk a labyrinth—an ancient tool for meditation, relaxation, healing, insight and more.

Cultivating Connectedness

May 25th, 2020


Learn how to tap Ito a sense of belonging, especially during times of isolation.

Directing the Wandering Mind

May 18th, 2020


In this episode, Joy discusses how a wandering mind is often part of meditation practice.

Filling & Emptying

May 11th, 2020


Learn to train your mind in present moment awareness through the imagery of filling and emptying.

Training the Mind

May 4th, 2020


In this episode, Joy discusses how training your mind can help you choose how to respond to life's events.

Shifting Attention

April 27th, 2020


Learning to shift your attention to the present moment can help you reduce stress.

Pandemic Response - Five Steps to Stay Present

April 20th, 2020


In this episode, Joy discusses five steps to remain present and centered amidst the uncertainty of the global pandemic.

A Quiet Place

April 13th, 2020


Learn to discover a quiet place within by using images.

Peaceful & Well

April 6th, 2020


This meditation helps you steady your mind as you imagine being peaceful and well.

Counting Breath Meditation

March 30th, 2020


This meditation is designed to help you bring your awareness to the present moment.

Awareness in the Present Moment

March 23rd, 2020


This meditation uses body and breath awareness to bring your attention to the present moment, rather than getting caught up in worries about imagined future outcomes.

Staying Present with the Unknown

March 16th, 2020


Telling yourself stories about the unknown can create stress. Practice releasing these stories, as you practice shifting your attention to the present moment.

Progressive Muscle Relaxation

March 9th, 2020


This guided exercise uses a gentle tightening and releasing of each muscle group to help you learn to relax.

From Drive to Neutral

March 2nd, 2020


Discover how to shift your attention to a neutral anchor.

Practicing with an anchor

February 24th, 2020


Discover how to focus by using an anchor.

A Focus on Sound

February 17th, 2020


Discover how focusing on sound can help bring your attention to the present moment.

Releasing Judgments

February 10th, 2020


Learn to accept the distractions that can create stress during meditation practice.

Simple Breath Meditation

February 3rd, 2020


Discover that meditation isn’t about stopping your thoughts—and experience a guided meditation to help you rest your attention on the present moment.

Welcome to Mindful 180!

February 3rd, 2020


Here's an introduction to the Mindful 180 podcast and your host, Joy Rains.

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