Listen In

Each Monday Reset follows this simple flow: • Arrive: through body awareness • Prompts: to release, refresh, and set your intention for the week • Ground: we take a final moment to settle and carry clarity into your day So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Monday Reset

#104 · 6 min · 29 jun 2026

This episode is a simple reminder that you don’t need more time to come back to yourself, just a small moment. One minute to slow down, notice where you are, and return to yourself in the middle of it all. So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#103 · 4 min · 24 jun 2026

Each Monday Reset follows this simple flow: • Arrive: through body awareness • Prompts: to release, refresh, and set your intention for the week • Ground: we take a final moment to settle and carry clarity into your day So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Monday Reset

#102 · 6 min · 22 jun 2026

An important reminder that you don’t always have to push harder to move forward. In this session, we talk about slowing down, reconnecting with yourself, and why sometimes the clarity you’re searching for comes when you finally pause. So let's begin, take a deep breath and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#101 · 6 min · 17 jun 2026

I'm so excited to release episode 100!!❤︎ In today’s ep, I shared 5 of my favorite micro-resets with you, super simple tools you can use throughout your day to step out of autopilot and come back to calm, clarity, and presence. Your 5 Micro Resets: Hand-on-Heart Pause: Place a hand on your chest, take a slow breath, and return to presence. Before I React Breath: The pause before responding. Walking Reset: Feel your feet on the ground and reconnect with your body. Phone Awareness Moment: Pause before unlocking your phone and notice the impulse. Loving Offer : Silently wish wellbeing to the people around you. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#100 · 10 min · 10 jun 2026

A cozy little check-in for the mama-to-be <3 In this episode, we slow down with a gentle body scan, honest real talk, and a few thoughtful prompts to help you reconnect with yourself during this season of change. A soft space to breathe, reflect, and feel held. So let's begin. Take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#99 · 11 min · 3 jun 2026

Each Monday Reset follows this simple flow: • Arrive: through body awareness • Prompts: to release, refresh, and set your intention for the week • Ground: we take a final moment to settle and carry clarity into your day So let’s begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Monday Reset

#98 · 7 min · 1 jun 2026

A sweet 4-7-8 breath practice to calm the nervous system, soften racing thoughts, and gently bring you back into a grounded, steady state in just a few minutes. So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Micro Practice

#97 · 7 min · 27 maj 2026

This episode helps with: • Anxiety & overwhelm • Looping / racing thoughts • Physical tension in the body • Feeling scattered or “in your head” • Everyday stress buildup Gentle movement, sway, and tapping regulate the nervous system through the body, creating real, felt calm so you can feel more grounded, clear, and present in just a few minutes. So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Micro Practice

#96 · 7 min · 20 maj 2026

Each Monday Reset follows this simple flow:• Arrive: through body awareness• Prompts: to release, refresh, and set your intention for the week• Ground: we take a final moment to settle and carry clarity into your daySo let’s begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/pr

Annie Vartanian·Monday Reset

#95 · 6 min · 18 maj 2026

In this episode, I’m sharing the deeper “why” behind Listen In, why I started this space back in November 2024, and how even just a quiet moment of pause, presence, or a simple spiritual practice can open up more lightness, clarity, and a little bit of magic in your everyday life.So let’s begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#94 · 6 min · 13 maj 2026

Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Monday Reset

#93 · 7 min · 11 maj 2026

10 minutes of deeply healing tunes, no talk, just you and your headphones Now let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·No Talk

#92 · 9 min · 6 maj 2026

Each Monday Reset follows this simple flow:• Arrive: through body awareness• Prompts: to release, refresh, and set your intention for the week• Ground: we take a final moment to settle and carry clarity into your daySo let’s begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/pr

Annie Vartanian·Monday Reset

#91 · 6 min · 4 maj 2026

A quick 3-minute no-talk meditation designed to help you reset your mind and drop into a deeper, calmer state. This session uses binaural beats to support relaxation, focus, and mental clarity in a short amount of time. Perfect for a pause in your day, a quick recharge, or a moment to recentre before moving on. Headphones recommended. So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·No Talk

#90 · 3 min · 29 apr 2026

Each Monday Reset follows this simple flow:Arrive: through body awarenessPrompts: to release, refresh, and set your intention for the weekGround: we take a final moment to settle and carry clarity into your daySo let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy

Annie Vartanian·Monday Reset

#89 · 7 min · 27 apr 2026

A shorter edit of our April 15th Metta meditation, for days when you crave grounding but don’t have much time.ꨄ︎So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#88 · 5 min · 22 apr 2026

Each Monday Reset follows this simple flow:Arrive: notice your body, breath, and energyPrompts: release, refresh, and set your intention for the weekGround: take a final moment to settle and carry clarity into your daySo let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/

Annie Vartanian·Monday Reset

#87 · 5 min · 20 apr 2026

In this episode, we practice Metta, or loving-kindness, a wonderful way of coming back to the space within the heart.This practice is very close to my heart and was first shared with me by my teacher, Michelle Papa, during my yoga teacher training in Singapore. It’s a simple but powerful reminder that when we soften, we naturally reconnect to care, presence, and kindness, for ourselves and for others.Together we’ll move through a guided meditation for self, loved ones and those who feel more challenging, slowly expanding that sense of warmth out into the world.A valuable pause in the middle of a busy life, an invitation to come home to yourself and remember the space inside the heart.So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#86 · 11 min · 15 apr 2026

Each Monday Reset follows this simple flow:Arrive: notice your body, breath, and energyPrompts: release, refresh, and set your intention for the weekGround: take a final moment to settle and carry clarity into your daySo let's begin, take a deep breath, and Listen In! Hosted on Acast. See acast.com/

Annie Vartanian·Monday Reset

#85 · 6 min · 13 apr 2026

Take a moment to pause and reset with this simple nasal breathwork practice. Using the physiological sigh through your nose, you’ll release tension, calm your mind, and feel grounded, all in just a few minutes. Perfect for a midweek reset anytime, anywhere!So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#84 · 5 min · 8 apr 2026

Your very first Monday Reset is here!!💛A gentle, guided practice to help you pause, release what no longer serves you, and set a clear, intentional tone for your week. Just a few minutes to breathe, reflect, and carry calm and clarity into your Monday.Each Monday Reset follows this simple flow:Arrive: notice your body, breath, and energyPrompts: release, refresh, and set your intention for the weekGround: take a final moment to settle and carry clarity into your day Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Monday Reset

#83 · 6 min · 6 apr 2026

Take a moment to pause and breathe with us.In this episode, in partnership with Matchatori, we slow down with the mindful ritual of authentic Japanese matcha, soak in the beauty of spring blossoms, and explore how presence can live in everyday moments, one sip, one breath, one small act at a time. Meditation doesn’t end when we open our eyes, it’s a way of living.ꨄ︎Discover more from Matchatori here, and if you feel called to bring this ritual into your own life, you can use the code listenin20 for 20% off your entire purchase 🥰 It can also be combined with other discounts!Follow Matchatori on Instagram at @matcha.tori Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#82 · 8 min · 1 apr 2026

In our final Spring Renewal session, we take a moment to just be. With a simple nose-focused breathing exercise, we connect with our hearts, notice the little things we appreciate, and let ourselves feel calm, present, and alive. It’s all about pausing, savoring, and letting yourself flourish.So let's begin, take a deep breath, and Listen In! Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#81 · 7 min · 25 mar 2026

Today, we’re going to do something a little different.We’re inviting your energy to find its own rhythm, through easy movement."Nature does not hurry, yet everything is accomplished" - Lao TzuSo let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#80 · 8 min · 18 mar 2026

Feel spring’s arrival in your body with this short and sweet practice. Through simple twists and the soothing physiological sigh, you can reconnect with your breath, ease tension, and bring beautiful presence to your day.So let's begin, take a deep breath and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#79 · 7 min · 11 mar 2026

Step into the fresh energy of spring with this sweet reset. Through mindful twists that awaken your fascia and soothing breathwork, we release tension, invite clarity, and create space for growth, helping you move into the season with calm, curiosity, and renewed energy.So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#78 · 11 min · 4 mar 2026

In this final session of the Heart-Science series, we’ll learn how to be less “heady” about your decisions and reconnect with the wisdom of your heart.Through mindful breathing, you’ll calm your nervous system, boosting vagal tone and finding clarity for both big and small choices. This session will leave you feeling more present, centered, and confident in trusting your next step.So let’s begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#77 · 8 min · 25 feb 2026

Do you ever notice how someone’s energy can change a room? In this ep, part 3 of the heart-science series we learn how your own heart subtly influences the space and people around you, through calm, focus, and presence.I’ll guide you in a simple practice to feel your heart’s energy❤️ Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#76 · 9 min · 18 feb 2026

In Part 2 of our heart-science meditation series, we focus on heart-brain coherence and highlight the importance of somatic work before you move into your meditation. A calm, regulated body is much more receptive to positive feelings. It takes time, repetition, and consistent practice, so be gentle with yourself and give yourself space. With patience, you’ll really notice the shift.So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#75 · 10 min · 11 feb 2026

Did you know your heart isn’t just a pump, it has its own nervous system, sometimes called the “heart brain,” and it actually sends more signals to your brain than the brain sends back?In this short meditation, we’ll tune into your heart, settle its rhythm, and strengthen the connection between your heart and brain.So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#74 · 8 min · 4 feb 2026

In this final part of the Brain Health series, we explore how your self-talk shapes your brain. Even small, kind thoughts and repeated moments of mindfulness can rewire your brain for calm, clarity, and resilience, because your brain is always listening. I find that so powerful So let's begin, take a deep breath and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Brain Health Meditation Series

#73 · 8 min · 28 jan 2026

Part 3 is about tuning into focus and clarity with the support of Box Breathing, such a great tool to use whenever you’re ruminating and craving calm, balance, or a mental reset.So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Brain Health Meditation Series

#72 · 6 min · 21 jan 2026

In this evening Yoga Nidra practice, you’ll calm your nervous system, release the day’s tension, and give your brain a real reset.Science shows that this state, between wakefulness and sleep, helps your brain recover from stress, think more clearly, and process emotions better. Even a few minutes can make a noticeable difference. So let's begin, take a deep breath, and Listen In.Yoga Nidra can help with:Sleep deprivation and poor-quality sleepChronic stress and mental fatigueRacing thoughts and overthinkingEmotional overwhelm or mood swingsDifficulty focusing or staying present Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Brain Health Meditation Series

#71 · 11 min · 14 jan 2026

This is the first session of our 4-part January series focused on brain health. In this session, we’ll take a few minutes just for your mind, exploring how even small moments of mindfulness can help your brain feel clearer, calmer, and more present. It’s simple, grounding, and all about giving yourself a little space to care for your brain.So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Brain Health Meditation Series

#70 · 9 min · 7 jan 2026

A pause to reflect on 2025, honor what shaped you So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#69 · 12 min · 31 dec 2025

The final session of the 4-part breathwork series! A favorite in the Listen In community is the 4-7-8 breath. The long out-breath communicates to the body that you are safe. I sense you will enter 2026 with a deep certainty, knowing that your grounded energy is always just a quiet moment away.So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#68 · 9 min · 24 dec 2025

In Part 3 of the December Breathwork Series, we practice Alternate Nostril Breathing, or *Nadi Shodhana, a simple and powerful technique where we breathe through each nostril. This helps calm your nervous system, relax your body, and balance your energy, while giving your brain a boost of oxygen.I’ll guide you step by step so you can feel calmer, clearer, and more focused, setting a grounded inner state for the rest of your day or helping you unwind after a day of go-go-go energy.So let's begin, take a deep breath, and Listen In.*Nadi = energy channel, Shodhana = purification → so we're purifying the energy channels. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#67 · 6 min · 17 dec 2025

This ep is a grounding breathwork practice using a slow exhale (in for 4, out for 6) to help your body unwind and your mind clear. If you want a little extra support, there’s also the option to elevate your legs, which can help your circulation and lymphatic flow and make your whole body feel lighter. So let's begin, take a deep breath, and Listen In Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#66 · 8 min · 10 dec 2025

The December Breathwork Series is a simple, 4-part practice to help you slow down, check in with yourself, and start your day feeling calm, centered, and focused.In Part 1, we’ll practice box breathing, a simple way to release tension and bring your mind and body into balance. Just a few breaths can shift how you feel, leaving you calm and focused, and that positive energy can naturally extend to everyone you meet that day, such a gift!Disclaimer: This breathwork includes breath retention (holding the breath), which may not be suitable during pregnancy. If you are pregnant, please check with your healthcare provider before practicing, and feel free to modify or skip any exercises as needed to stay comfortable and safe. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#65 · 8 min · 3 dec 2025

This meditation is less than 4 minutes and uses gentle 20 Hz vibrations to help you feel grounded and present. You might even notice it as a soft pulse in your chest more than a sound, how cool is that!? Just a few minutes can clear your mind and leave you feeling a little lighter.Quick note: Hz (hertz) just means how fast something is vibrating. 20 Hz is slow and gentle, like a soft heartbeat you can feel in your body. It sits in the Beta brainwave range, which is linked to focus and alertness. Because it’s so low, you might feel a subtle grounding pulse in your chest or body while you listen.In short: 20 Hz = deep, grounding, felt more than heard, and perfect for staying present and alert.So let's begin. Take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Quick Meditation Hack

#64 · 4 min · 26 nov 2025

In this final episode of our 3-part journaling series, take a moment to think of someone in your life who lifts you up. Feel the gratitude you have for them, send them a little love in your mind, and notice how that warmth moves through your body. It’s a simple way to reconnect with what truly matters.You deserve to feel your best, and daily mindful practices are the way to get there. I promise, you’ll noticeSo let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Journaling Series

#63 · 7 min · 19 nov 2025

In part 2 of our journaling series, we take a moment to turn inward, notice how we’re feeling, and offer ourselves some love. Move through the prompts at your own pace and simply be with whatever comes up.So let's begin, take a deep breath and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Journaling Series

#62 · 7 min · 12 nov 2025

Look around, pause, and journal what catches your eye. This session guides you to notice the world outside yourself and find gratitude in the little things around you.So let's begin, take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Journaling Series

#61 · 8 min · 5 nov 2025

A gentle reminder of why listening in matters, what shifts when we do, and a simple practice to help you come back home to yourself.So let's begin, take a deep breath and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian·Short Talk

#60 · 9 min · 29 okt 2025

14 minutes of gentle rain and calming music to guide you into dreamy, peaceful rest.So let's begin, take a deep breath, and Listen In.Music credit:HoliznaCC0 - RainSleepMeditation Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#59 · 15 min · 22 okt 2025

It’s so magical what 10 minutes of mindfulness can do. Make it a small daily habit and notice how your day shifts, especially when you stay consistent.So let's begin, take a deep breath, and Listen In.Music credit:Kirk Osamayo - Self Forgiveness Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#58 · 10 min · 15 okt 2025

Give yourself this 10 minute pause. Music only, no words. Let the rhythm guide you, sense your body melt, and your awareness rest here.So let's begin, take a deep breath, and Listen In.Music credit:Kirk Osamayo - Meditation On Love Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#57 · 10 min · 8 okt 2025

YOU DID IT You’ve completed the 10-Day Nervous System Reset, well done! I’m so, so proud of you💛This isn’t the end, but the beginning of something fresh and new. Your body knows what safety feels like now, and your nervous system is learning how to rest, reset, and thrive! Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#56 · 3 min · 3 okt 2025

Find a comfy seat, breathe, and follow along with a gentle visualization. Let it help ease tension and bring a quiet sense of calm.So let's begin. Take a deep breath, and Listen In. Hosted on Acast. See acast.com/privacy for more information.

Annie Vartanian

#55 · 6 min · 2 okt 2025