Rise and Revitalize

Ready to slow down and reconnect with the present moment—one step at a time?In this episode of Rise and Revitalize, host Brady Guinn introduces the powerful practice of mindful walking. If sitting still isn’t your thing—or if you’re curious about recent trends like silent walking—this episode offers a grounded, accessible entry point into movement-based mindfulness.You’ll learn:What mindful walking is (and what it’s not)Why it’s especially helpful for anxiety, overwhelm, and busy mindsHow to start your own practice using six simple stepsHow to transition from “doing” to “noticing” as you move through your dayWhether you’re walking through a park, a hallway, or your own backyard, this episode is an invitation to come back to your body, your breath, and the moment you’re in.Keywords: mindful walking, silent walking, walking meditation, how to practice mindfulness, present moment, ADHD-friendly mindfulness, nervous system regulation, Rise and Revitalize podcast

What does it mean to rewild yourself — not just in the forest, but in your everyday life? In this grounding and empowering episode of Rise and Revitalize, we explore the path back to presence through breath-led mindfulness and primal-inspired movement. Drawing inspiration from This One Wild and Precious Life by Sarah Wilson, this practice invites you to slow down, listen inward, and return to the wild wisdom already living in your body.This is not about escaping — it’s about reconnecting. With your breath. With your senses. With the quiet, resilient part of you that knows how to belong.Whether you're moving through disconnection, burnout, or simply seeking to feel more alive, this episode will help you root down and rise up. What’s Inside:Guided mindfulness practice with nature-based imagery (00:45–10:00)Seated + standing movements inspired by wildness and instinct (10:00–28:00)Reflections from This One Wild and Precious Life by Sarah Wilson (28:00–30:00)Invitations to listen to your body, reclaim rhythm, and reconnect with presence Book Spotlight:This One Wild and Precious Life: The Path Back to Connection in a Fractured World by Sarah Wilson A deeply thoughtful book on disconnection, attention, and what it means to live meaningfully — especially when the world feels chaotic. Wilson’s call to "wake up" to our lives is woven throughout today’s practice. Try this if you’re:Feeling disconnected, overstimulated, or emotionally flatCraving more presence, natural rhythm, or soulfulnessCurious about intuitive movement and body-based groundingA fan of Sarah Wilson’s work or anyone seeking a mindful reset

In this standalone reflection, Brady explores the deeper roots of body disconnection — how we learn to silence our body’s signals, the real-life consequences of that disconnection, and the gentle path toward rebuilding trust.This episode is a spacious, supportive listening experience — perfect for a slow walk, morning stillness, or a grounding pause during your day. What You’ll Hear In This EpisodeHow early experiences and cultural conditioning shape body disconnectionThe physical, emotional, and relational costs of ignoring our body’s messagesThe difference between performance and presence in the healing processGentle, actionable ways to begin reconnecting with your body’s wisdomA guided closing practice to anchor in self-trust Mentioned ResourcesThe Body Is Not an Apology – Sonya Renee TaylorAnchored – Deb DanaMy Grandmother’s Hands – Resmaa MenakemPoem excerpt by Nayyirah Waheed:“and i said to my body. softly. ‘i want to be your friend.’it took a long breath. and replied‘i have been waiting my whole life for this.’”

In this closing episode of the Body Trust series, we explore listening as a radical, ongoing practice of care. Inspired by Sonya Renee Taylor’s The Body Is Not an Apology, this session invites you into deeper self-awareness through mindful pauses, intuitive movement, and the quiet question: “What do you need, body?”Because body trust isn’t something we master — it’s something we return to.Book Recommendation: The Body Is Not an Apology: The Power of Radical Self-Love by Sonya Renee Taylor A transformative call to release body shame and embrace radical self-love as a pathway to personal and collective healing. Read more hereBody Trust Series Recap:The Wisdom Within – Noticing the body as a source of truthFrom Numb to Noticing – Reconnecting with subtle sensationYour Nervous System Is Not the Enemy – Working with the body’s protection systemsListening Is the Practice – Deepening trust through presence and pause

Episode 3 of our Body Trust series. In this episode, we explore how our nervous system functions as a protective mechanism and how we can work with it rather than against it. Through guided 4-2-6 breathing and rhythmic, self-regulating movements, we aim to foster a sense of safety and connection within our bodies.Featured Resource:Book Recommendation: Anchored: How to Befriend Your Nervous System Using Polyvagal Theory by Deb Dana Discover practical strategies to understand and work with your nervous system for greater resilience and connection. Learn more here: Anchored by Deb Dana🔬 Breath Training Tool:CO₂ Tolerance and Breathing: Research indicates that practices like 4-2-6 breathing can improve CO₂ homeostasis and promote relaxation. Read more: Breathing Retraining PDF

In this episode, the second of our Rebuilding Body Trust series, we explore the journey from disconnection to reconnection with our bodies. Many of us have learned to suppress or ignore our bodily sensations. Through guided mindfulness and gentle movement practices, we aim to reawaken interoceptive awareness and foster a compassionate relationship with our physical selves.Book Recommendation: The Language of Emotions by Karla McLaren Discover how to interpret and work with your emotions to enhance self-awareness and healing. Learn more here: The Language of Emotions

This is the first of a series of four episodes centering on Rebuilding Body Trust. In this episode, we explore the journey of reconnecting with our bodies' innate wisdom. Many of us have been conditioned to ignore or suppress the signals our bodies send us. Through guided mindfulness and gentle movement practices, we aim to rebuild trust and foster a deeper awareness of our physical selves.Featured Resource:Foot Health Program: Free Your Feet by Petra Fisher A free 7-day program designed to restore foot function and mobility, enhancing overall body awareness and movement. Learn more here: Free Your Feet

Start your day with clarity and purpose through this guided practice inspired by Hal Elrod’s The Miracle Morning. This episode introduces the SAVERS framework—Silence, Affirmation, Visualization, Exercise, Reading, and Scribing—to help you cultivate a morning routine that energizes and focuses you for the day ahead. The Miracle Morning by Hal Elrod Learn more about the book and its methodology here: The Miracle Morning Official Site

Begin your day with clarity and purpose. In this episode, I'll guide you through a gentle mindfulness practice to center your thoughts, followed by adaptable movements to energize your body. Whether you're easing into the morning or seeking a midday reset, this practice invites you to align with your intentions and embrace the day ahead. Featured Resources:Book Recommendation: Essentialism: The Disciplined Pursuit of Less by Greg McKeown Explore how focusing on what truly matters can lead to a more intentional and fulfilling life.Breathing Technique: 4-2-6 Breathing Pattern This technique involves inhaling for 4 seconds, holding the breath for 2 seconds, and exhaling for 6 seconds. It's known to promote relaxation and improve CO₂ tolerance, which can enhance oxygen delivery and reduce anxiety. Learn more about its benefits here: Validation of Non-Invasive CO₂ Tolerance Field Test

In this restorative episode of Rise and Revitalize, we explore the delicate harmony between motion and stillness — how mindful rest can calm the mind, and gentle movement can nourish the body.We begin with a spacious mindfulness practice designed to invite internal quiet and mental ease, followed by a series of fluid, supportive movements that can be done seated or standing. This session is a soft invitation to slow down, to reconnect, and to remember that wellness doesn’t have to be hard-won — it can be felt right here, in your breath and body.Books Referenced in This Episode:“Rest: Why You Get More Done When You Work Less” by Alex Pang A science-based exploration of the power of rest, showing how real restoration boosts creativity, well-being, and productivity.“Move Your DNA: Restore Your Health Through Natural Movement” by Katy Bowman A fascinating look at how diverse, intentional movement patterns can restore function, reduce chronic pain, and enrich our physical lives.Quote Inspiration: “The body benefits from movement and the mind benefits from stillness.”-Sakyong Mipham, A Tibetan lama and head of the Shambhalo lineage

Warning: I act a little silly in this one. ;-)In this playful, presence-filled episode, we explore joy as a full-body experience — one that doesn’t require perfection or performance. With gentle mindfulness, creative seated or standing movement, and a spirit of curiosity, this practice invites you to notice, express, and move with joy.We’re inspired by the idea that joy can be both an anchor and a rebellion — a way to root ourselves in meaning even when things feel uncertain.Books referenced in this episode: Trebbe Johnson, Radical Joy for Hard Times: Finding Meaning and Making Beauty in Earth’s Broken Places → A powerful guide to finding beauty and meaning in challenging times — through presence, creativity, and connection to place. Colin Beavan, How to Be Alive: A Guide to the Kind of Happiness That Helps the World → An engaging, compassionate take on sustainable, values-driven living — and how joy can be found in becoming who we’re truly meant to be. Katy Bowman, Move Your DNA: Restore Your Health Through Natural Movement → A biomechanist’s perspective on how diverse, intentional movement is key not just for physical health, but for emotional vitality and daily joy.

In this special seated-accessible episode, we explore gentle movement and mindfulness as tools for soothing the nervous system and shifting our relationship to chronic pain. Designed for listeners with limited mobility, this practice offers breath-led guidance, somatic support, and a sense of empowerment through presence — not pressure.You don’t have to push through. You don’t have to “fix” anything.This is about making room for breath, compassion, and small, meaningful motion.Research that informs this episode: Hilton, L., Hempel, S., Ewing, B.A., et al. (2017). Mindfulness meditation for chronic pain: Systematic review and meta-analysis. Annals of Behavioral Medicine, 51(2), 199–213. https://pubmed.ncbi.nlm.nih.gov/27658913Day, M.A., Thorn, B.E., Ward, L.C., et al. (2020). Mindfulness-Based Cognitive Therapy for chronic pain: A randomized controlled trial. Psychology & Health, 36(1), 97–113. https://doi.org/10.1080/13548506.2020.1849746Ariyoshi, M., Sonoda, K., Kobayashi, R., et al. (2011). Functional seated exercise improves lumbar range of motion in chronic low back pain. Journal of Physical Therapy Science, 23(3), 465–469. https://pubmed.ncbi.nlm.nih.gov/21849732

This 28-minute episode combines evidence-based mindfulness practices with gentle movement to support individuals managing anxiety. Drawing from recent research, we explore how these practices can reduce anxiety symptoms and promote emotional well-being.Research referenced in this episode:Hofmann, S.G. et al. (2010). Mindfulness-Based Therapy on Anxiety and Depression. PMC2848393Wielgosz, J. et al. (2021). Mindfulness Meditation and the Anxiety Pathway: A Systematic Review and Meta-analysis. PMC8314302

In this episode of Rise and Revitalize, we slow down to reconnect with what’s already present. Through gentle mindfulness and embodied movement, this practice cultivates inner recognition and quiet fullness—without striving, fixing, or naming what we’re “supposed” to feel.Rather than reaching outward, we turn inward. We notice what’s still working. We open to what’s still good. We let that be enough.This episode is a gentle companion for days when you feel disconnected or overwhelmed by the pursuit of “more.” All you need is what you already have.

In this episode of Rise and Revitalize, we explore the quiet, grounding power of circles — found in nature, our breath, our routines, and even in the way we move.Brady Guinn guides you through a soothing 10-minute mindfulness practice that uses the imagery and symbolism of circles to bring you back to the present moment. You’ll then move into 20 minutes of circular, spiral-based mobility — creating softness, flow, and calm throughout your body.

This episode is designed to help you shake off mental fog, emotional overload, and digital fatigue. Join Brady for a calming 10-minute mindfulness practice followed by a 20-minute movement flow that grounds, clears, and reconnects. A full-body reset—perfect for stressful days, anxious mornings, or when your nervous system needs some care.No props needed. Just you, your breath, and this moment.

In this special bonus episode, Brady guides you through a centering practice designed for ADHD minds and bodies. It begins with a short grounding meditation and flows into 20 minutes of mindful movement—calming, clarifying, and reconnecting. Whether you're feeling overstimulated or scattered, this practice will help you come back to yourself.No equipment needed. Just a willingness to feel and move. Run time: ~25 minutes

In this soothing episode of Rise and Revitalize, Brady Guinn guides you through a powerful 30-minute practice designed to help you navigate and release overwhelm.You'll begin with 10 minutes of guided mindfulness to ground your nervous system, reconnect with your breath, and acknowledge the emotional weight of stress without judgment. Then, transition into 20 minutes of gentle, mindful movement and mobility, designed to release physical tension and restore a sense of calm clarity.This session is perfect for the start of your day, during a midday reset, or any time you’re feeling scattered or stuck in the noise.

If you’ve been waking up feeling foggy, rushed, or stuck in the same old rhythm—this one’s for you. Today’s episode is all about slowing down, tuning in, and inviting movement that reconnects your body and your breath.We start with 7 minutes of mindfulness, followed by 21 minutes of mindful movement and mobility exercise. All you need is a space to move, and your willingness to show up.Join Brady Guinn, Board Certified Therapeutic Body Worker and Corrective Exercise Specialist, as we blend breath, mobility, and awareness into a powerful morning ritual. It’s not about pushing—it’s about anchoring into the strength that’s already within you.

This 28-minute episode is your invitation to pause, reset, and reconnect to your inner strength.We’ll start with 10 minutes of guided mindfulness to help you regulate your nervous system and shift out of reactive mode. Then we’ll move into 18 minutes of intentional, resilience-building movement—designed to open your body, awaken your energy, and re-establish trust in your foundation.Join Brady Guinn, Board Certified Therapeutic Body Worker and Corrective Exercise Specialist, as we blend breath, mobility, and awareness into a powerful morning ritual. It’s not about pushing—it’s about anchoring into the strength that’s already within you.Come as you are. Leave rooted, steady, and ready for whatever the day brings.