Daily Meditation with Andrea Callahan

Mindfulness | Meditations

How To Use Mindful Meditations to Bring Calm, peace, & fulfillment in your life

If you're exhausted and tired of being tired Find the Meditation you need in this moment...

Bold Self-Love =

personal achievement

professional success

 joyful fulfilled life

Mindfulness keeps us connected to the present moment, aware of our thoughts, feelings, & the central truth of our experiences

Mindfulness meditation has been practiced around the world for thousands of years as a way to reduce stress, anxiety, pain, and the negative thoughts that prevent us from realizing happiness and peace in the present moment.


when You're seeking meaning & Truth in Your life

Perception is like a mirror. We tend to see the world not as it is, but as we are. With mindfulness, the mirror of perception is cleansed, and we learn to see our world without judgment or resistance. Preferably, we learn to perceive our experiences through the lenses of peace & love.

Mindfulness allows us to fully, intimately, and kindly engage with our life just as it is. Through mindfulness, we develop an understanding of the connectedness of all things, which leads to greater tolerance and compassion for ourselves and others. Further, we are offered an opportunity to experience a deep sense of gratitude for our unique path in life.

There are many tools I used in my journey to health and wellness but none are as effective as mindfulness and meditation. Continue reading to get access to the secret weapon that pulled me from the darkest, most painful, and most difficult times. What tool helped save my life...

Meditation is a lifestyle. Approaching each moment of life as a moment to practice mindfullness, we embrace an awakened state of BEING. In this elevated state, we experience the joy, success, love, presence, peace and purpose that we all deserve.

Andrea Callahan

mindfulness meditations help you live in the moment for extended joy

Mindfulness Meditations

Being mindful takes practice. You must do mindful exercises to strengthen the mindfulness muscle. You must invest in yourself to live a life of joy.


Mindful meditations

A Break for Self-Compassion
Affectionate Breathing
Awareness for People Just Like You
Awareness of What You Like About Yourself
Breathing in Compassion for Self and Breathing Out Compassion for Others
Compassion - Four Infinite Thoughts
Daily Practices for Love and Happiness
Forgiveness Meditation
Giving Kindness to Your Mind and Thoughts
Giving Yourself Care Through Physical Touch
Giving Yourself Compassion for a Difficult Situation
Giving Yourself Compassion for Failures and Mistakes
Giving Yourself Love and Kindness
In Depth Practice for Self-Compassion
Letting Go of Resentment by Forgiving Faults
Loving Kindness
Ordinary Kindness
Receiving Care for Yourself and Giving Care to Others
Recognition and Care for Those Who Frustrate You
Recognizing What You Need
Reflecting on Self-Compassion
Seeing Other People as Human Beings Rather Than Labels
Self-Love Meditation
Steps to Self-Loathe
Visualizing Receiving Love and Care
Wishing Well-Being Ourselves and Others


Mindful Meditations

A Breathing Anchor for Your Wandering Mind
Alleviate Stress with Three Deep Breaths
Breathe Away Anxious Thoughts
Breathing for Medium Amounts of Stress
Deep Breathing
Dropping the Suitcases of Worries and Regrets
Easing the Mind
Extending the Exhale
Focused Attention to Settle the Mind
Guided Visualization
Immersing Your Awareness into the Breath
Mindful Media
Mindfulness for Anxiety and Stress
Notice and Accept Your Body in the Present Moment
Nothing Thoughts to See Where the Mind Is
Nothing, Thinking or Feeling
Re-relaxing the Drifting Mind with a Home Base
Relieving Anxiety
Relieving Low Amounts of Stress
Relieving Stress with SBNRR
Resolving Internal Conflict
Simply Shopping
Soft Belly Breathing
Stilling the Mind
Stress Relief with Breathing
Visualization of a Beach for Well-Being
Visualization Stress as a Storm


Mindful Meditations

12 Intentions of Gratitude
Affirmations of Gratitude
Appreciating the Little Things
Appreciating Things in Your Life
Ending the Day with Gratitude
Experience of Gratitude
Filling Your Cup Meditation
Focusing on the Positive Moments Throughout the Day
Gratitude - Appreciating the Simple Things
Gratitude and Gladness
Gratitude for Breath, Body and Mind
Gratitude for Your Body
Gratitude Is Not in the Words
Heart-Centered Gratitude
Making Room for Gratitude
Mind Appreciation Meditation
Sharing Gratitude
Starting the Day with Gratitude
The Foundation for All Abundance
The Power of Gratitude for Sleep


Mindful Meditations

Alleviate Depression
Alleviate Feelings of Anger and Resentment
Alleviate Your Feelings of Loneliness
Attending to Emotional, Mental or External Difficulties
Being Mindful and Present with Negative Emotions
Build Resilience to Your Response to Anger
Clarity of Your Emotion
Dealing with Negative Thoughts
Emotion as the Object of Focus
Noting Your Judgements
Observe Judging with Awareness
Recognizing Your Resilience to Difficulty
Reduce envy and Celebrate Others
Reducing Depression with Someone Else's Love
Releasing Grief and Bringing in the Positive
Releasing the Pressure of Emotions
Rewriting Your Bad Day
Stopping Obsessive Thoughts About the Past
Understanding Your Emotions
Using R.A.I.N. for Difficult Emotions and Thoughts
When Your Mind Wanders


Mindful Meditations

A Safe Place to Deal with Pain
Changing Your Perspective on Pain
Deep State of Relaxation for Chronic Pain
Making Room for Pain Discomfort
Pain - Body Scan
Pain - Breathing and Deep Body Scan


Mindful Meditations

A Visualization to Relax the Mind for Deep Sleep
Bedtime Mindfulness
Mental Relaxation for Sleep
Relaxation for Sleep
Simple Sleep Meditation
Sleep Appreciation
Sleep Longer with More Ease
Total Body Relaxation for Sleep
Visualization for a Sleepy Train Ride
Visualizing a Beautiful Island for Sleep


Mindful Meditations

Becoming Motivated
Boosting Your Brainwaves
Bringing Energy and Alertness to Your Mind
Building Confidence for Social Setting and Meeting New People
Concentrating Your Mind
Exploring Yourself as a Leader
Feeling Strong and Confident
Financial Abundance
Focus - Extreme Concentration
Focus and Eliminating Distractions
Focused Attention and Concentration
Focusing on Healthy Food Choices
Get Better at Feeling and Noticing
Learning How to Focus by Focusing on the Details of the Day
Motivation When You Are Unmotivated
Restoring Confidence When Negatively Impacted
Setting Goals and Accomplishing Them
The Importance of Daily Practice


Mindful Meditations

Higher Self Meditation
Imaging Your Inner Land to Build Healthy Boundaries
Imaging Your Tree of Knowledge
Infinite Awareness
Manifestation Mediation
Mental Subtractions of Positive Events
Mindfulness While Being Creative
Reflecting on a Positive Future
Reflecting on What Connected You
Starting Your Day with Mindfulness
What the World Needs
Your Future Potential


Mindful Meditations

Cultivating a Sense of Agency to Overcome Trauma
Dealing with Addiction
Focusing on Being a Healthy Person
Relax, Accept, Break Habits, Learn and Be Happy
Visualizing a Fountain for Healing
Working with Attachment and Addiction


Mindful Meditations

Awareness of Each of the Five Senses
Awareness of 4 Elements - Earth, Air, Water and Fire
Awareness of Smell While Walking
Awareness of The Body's Points of Contact
Awareness When Walking
Body Appreciation Meditation
Body Awareness and Where It Is
Body Scan with Liquid Sunlight
Body Scan, Advanced
Body Scan, Guided Meditation Script
Body, Scan, Intermediate
Breathing and Meditating for Self-Healing
Breathing While Touching Your Fingers
Bringing Awareness to the Entire Body
Calming the Body
Concentrating on Breath, Sound, and Sight
Earth Element
Feeling Your Feet Throughout the Day
Focusing on the Colors You See
Grounding Body Scan
Grounding Though Body Awareness
Mindful Bathing
Mindful Bathing
Mindful Body
Mindful Cleaning
Mindful Cooking
Mindful Journaling
Mindful of Your Food and Eating
Mindful of Doing the Dishes
Mindfulness When You Drive
Noticing Movement Through Breath
Ocean Mind
Open Awareness for Thoughts and Senses
Sense of Sound
Settling Your Mind by Picturing Your Body
Shopping Mindfully
Short Body Scan
The Rhythm of the Breath Flowing Through the Body
Using Sounds as the Object of Your Awareness
Working Meditation


Mindful Meditations

Being Present for Your Baby
Connecting with Your Baby
Focusing on Pregnancy and Motherhood
Gratitude for Pregnancy
Listening and Speaking with a Partner
Mindfulness for Kids
Mindfulness While Speaking with Others
Reflecting on a Role Model
Teen Meditation to Believe in Yourself


Mindful Meditations

5-Minutes to Regain Calm, Clarity, and Confidence
5-Minute Simply Breathing Meditation
Awareness in Three Parts
Awareness of the Changing World
Awareness of Using Social Media
Awareness of Your Problem Without Fixing It
Awareness When You Are Killing Time
Become Aware then Focus and Expand Awareness
Breathing or Nothing
Bringing Your Mind Back from Thoughts
Bring Yourself into the Present Moment
Building Abilities to Communicate, Have Patience and Manage Time
Cultivating a Stable Mind
Experience Your Mind Like an Ocean
Feeling Tones - Pleasant, Unpleasant, Neutral
Feeling your Body and Mind as a Lake
Feeling the Breath
Focusing on Your Happy Baby
Focusing Your Attention Using Breath
Gladdening the Mind
Growing Happiness in the Mind
Intention to be Happy
Mindfulness of Breath
Mindfulness of the Present Moment Without Any Goals
Mindfulness While Waiting in Line
Noticing What Brings You Joy
Noting Without Identifying
One Complete Cycle of Breath
Open Awareness, Focus is on the Breath
Opening Your Awareness to Whatever is Arising
Pleasant vs Unpleasant
Several Meditations in One
The Practice of Smiling
Three Mindful Breaths (Extended)
Three Mindful Breaths
Two Minutes of MIndful Breathing (Extended)
Two Minutes of Mindful Breathing
Using the Power of Your Mind
Visiting Your Safe Space
Visualizing Your Day as You Wake Up
Visualizing Your Peaceful and Beautiful Place
What is Open Awareness
Whole Body Breathing
Laying Down Meditation and Visualizing a Lake

Andrea Callahan

Principal brand manager & mindfulness instructor

My why...

I AM a messenger of love sent here to remind you to stand tall in our authentic brilliance. Why? Because you are worthy. Knowing your value shifts your intention. Clarity about your life's purpose changes how you move through life. When you are clear about who you are, your brilliance becomes evident. Being authentic transforms the possibilities. As your confidence grows so do your expectations. Be brave. 

My intention is to guide you to attract peace, joy & love - through mindfulness.

Be well,



join Us On A Mindfulness Lifestyle Journey...It's free!

The workout plan begins here. Are you ready to exercise your mindfulness? Here is your special invitation to join our Mindfulness Lifestyle Members Only Area to find out.

Receive daily mindfulness exercises, meditations, worksheets, and inspiration to help you start each day, more mindful. 

Start experiencing more calm, peace, energy, and joy - in the moments where you need it most. You can start today, FREE if you are willing to invest 15 minutes a day, for at least 101 days.

The richness of present-moment experience is the richness of life itself. Too often we let our thinking and our beliefs about what we ‘know’ prevent us from seeing things as they really are.

Kabat-Zinn, 2005

jon Kabat-Zinn is the founder of the Center for Mindfulness in Medicine, Health Care, & Society at UMass Medical School.


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What is meditation?


Meditation can be defined in many ways. However, the simplest way to think of it is as a brain-training mechanism for achieving greater awareness, concentration, calmness, and positive emotions.

Although, each meditation session will be slightly different each includes a variety of techniques and methods designed to train attention and awareness, quiet the mind and connect with internal thoughts and feelings.

Why should I meditate?


Mindfulness meditation is a useful tool for developing peace of mind, reducing stress, and offering relaxation; but it’s also much more than that. Mindfulness helps most of us who have stress from home, work, personal relationships, deadlines, etc., keep going.

The constant stream of uninterrupted stress sends the autonomic nervous system into a state of “sympathetic overload”, which creates higher blood pressure, lowers testosterone, heightens cholesterol, and affects our thyroid. By practicing meditation daily, you can help trigger the parasympathetic nervous response, which encourages the mind and body to go into a state of “rest and digest” rather than a state of “fight or flight”.

Living with Lupus finds the "fight or flight" state negatively impacts my immune system. Stress and a heightened sense of negative emotions do not serve me well. Meditating and adopting a mindfulness lifestyle has been a game-changer in staying healthy. If you suffer from the negative effects of stress, meditation just may be a viable tool.

Why is meditation so hard?


A consistent mindfulness/meditation practice is really just a habit... and habits are much easier to build when you do a little bit, each day. That’s why we designed our Free Mindfulness Journey — to give you a small, easy mindfulness exercise to do every single day. Since each exercise takes little effort and less time, you’ll find that that is an easy daily habit to adopt into your overall health and wellness lifestyle.

How do I start meditating?


Ultimately, meditation practice is like a muscle that you build. You can start working on it today, without advance prepping or planning. Meditation is an innate skill that we’re all capable of doing if we are willing to practice. Do you really want to find inner peace and calmness? Then you’ll be able to meditate!

In fact, you can start right now. Begin with the very breath you are taking in at this moment, recognizing your experience of it in the present moment. Begin by concentrating on your breath pattern right now. It’s as simple as that! There’s no special secret or mantra that will allow you to meditate perfectly right away, but continued practice will allow you to recognize and experience the present moment more often.

When should I meditate?


One of the main advantages of meditation is that it doesn’t have to take up much of your day. As long as you practice regularly (preferably at least once a day), you’ll be able to gradually build your ability to meditate. Start for five minutes, or even two minutes if that seems too much. Practicing daily will allow you to naturally grow the length of time.

Most well-practiced meditators agree that the ideal time of day to practice is first thing in the morning. At this point, the mind is less busy or occupied by daily concerns — plus, it prepares you for the day ahead. Many seasoned meditators say that meditating in the morning allows you to experience peace and quiet at a time when your brain is naturally less busy. If you find yourself feeling too tired in the mornings, you may benefit from experimenting at various times of the day. 

Try to sit quietly for a minute while you're at work or sitting in your car. Anytime you need a moment of clarity or to relieve some tension, take deep breaths and relish the moment.

How do I overcome obstacles and distractions during meditation?


While meditating, it’s likely that you’ll come across obstacles and distractions AND your mind may wander about your To-do list, or pending deadlines. You may have random thoughts or hear a noise that takes your attention elsewhere. Whether it’s external circumstances, negative thoughts, or physical pain, it’s possible to manage these barriers to staying focused,

In order to keep distractions to a minimum, find a quiet place where you won’t be disturbed, and turn off your phone and any other devices that might distract you. If you’re meditating at home, turn off all the lights and keep the volume down if you have music on. These few steps will help you to stay focused and return to your meditation if your mind wanders.

Is mindfulness a religious practice?


Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.

Ultimately, mindfulness is a spiritual practice like walking, talking, dancing, reading, and writing. It is a universal human experience shared by everyone regardless of religion and can benefit anyone who practices it.

Research has highlighted three distinct components or pillars at the core of meditative practices and mind training. They are focused attention, open awareness, and kind intention.

*Secular things are not religious. Anything not affiliated with a church or faith can be called secular. For clarity, non-religious people can be called atheists or agnostics, but to describe things, activities, or attitudes that have nothing to do with religion, we use the word secular.

Can Christians practice mindfulness?


Mindfulness provides a tool to open ourselves up to God in this way—to abide in him, to pray without ceasing. We can learn to reconnect ourselves to awareness of the present moment as often as we notice we have drifted, and in doing so, we cultivate moment-to-moment communion with God.

The New Testament also includes a variety of passages that call the follower of Christ to focus the mind (i.e., meditate) on God. Some of these passages are Philippians 4:4-9, Colossians 3:1-3, Romans 8:5-7, Hebrews 3:1 and Hebrews 12:2.

In fact, prayer is a type of mindful activity that allows you to focus intently on forming a deeper, more intimate connection with the divine.

How is mindfulness different from daydreaming?


Daydreaming is considered a passive form of mental stimulation, while meditation is an active form of mental stimulation. When you daydream, your mind is passively wandering from one thought to the next. You are not actively trying to focus on anything in particular, and your thoughts may be random and disconnected. In contrast, when you meditate, you are actively trying to focus your attention on a specific object, thought, or feeling. You are not letting your thoughts wander freely, but are instead keeping your attention focused on the present moment.

With that basic understanding, it’s possible to mindfully daydream – that is, to daydream in a way that is intentional and focused. When you mindfully daydream, you’re consciously aware of your thoughts and feelings, and you’re deliberately letting your mind wander in a specific direction. This can be a helpful way to explore your creative ideas and find new solutions to problems.

What is the difference between mindfulness and meditation?


Mindfulness isn’t just a type of meditation practice, it’s also a quality of the mind. Meditation teacher and psychologist Jon Kabat-Zinn defined mindfulness as “paying attention in a particular way, on purpose, in the present moment and nonjudgmentally.”

Mindfulness is described here as the capacity of the mind to relate to whatever is happening in the now, in an attentive and non-judgemental way. You can practice mindfulness skills such as concentration, sensory clarity, and equanimity anywhere and at any time.


Meditation, on the other hand, is a term that refers to any practice that is intended to formally train the mind. Meditation exercises can be used to cultivate certain mental qualities and help you handle difficult feelings like stress, anxiety, or depression. You may even choose to meditate to improve your focus, to become more productive, to gain a deeper knowledge of how you are, and to generate insights into your mind. You can meditate as a part of a spiritual practice, in order to connect to something bigger than yourself; however, meditation can also be completely secular.

While mindfulness can provide great moments of calmness and clarity in your day-to-day life, formal meditation can have greater long-term effects. Put them together to form mindfulness meditation, and you’ll be on the path to a complete mind.

Can I practice mindfulness without spirituality or religion?


This is a very commonly asked question. Meditation in the West can sometimes be associated with personal relationships with God, while Asian practices often focus more on teaching helpful techniques and meditative methods. A Catholic prayer, for example, is a form of meditative practice that allows you to communicate or send messages to God or higher powers. 

Mindfulness meditation, on the other hand, requires no spiritual motivation — you can have totally secular, practical aims such as reducing anxiety, training attention, or improving mental clarity. 

Of course, a religious outlook or belief in spiritual guidance will not harm your journey, but secular meditation is just as effective as faith-based forms of meditation.

Can I meditate without a guide, or should I use apps for guided meditation?


If you’re a beginner, it’s important to have some guidance first, otherwise, you can easily end up just daydreaming with your eyes closed. You can learn meditation from a DVD or a book, but if you want to grow a deeper understanding and gain more benefits, attend a class. The Mindfulness Journey private membership is a good space to start, or grow.

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Mindfulness Lifestyle

You deserve joy. You deserve to be happy.

The Mindfulness Lifestyle can be incorporated into your everything you do, from breathing, to eating, to your emotional reactions to situation, to how manage stress, all the way to how to relate to others. The Mindfulness Lifestyle just may be your pathway to living a fulfilled life of self-care, self-love, and confidence. Invest in yourself. Give yourself the chance to just be happy. You deserve it.




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Your brand is the roadmap of your mind, heart, & soul. Be brilliant from the inside-out. Stand tall.

© 2009-2022  All Rights Reserved Andrea A. Callahan @ACIBranding


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