Meditations for Geeks

by Alyssa Yeager

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    It's here! Meditations about common themes (mindfulness, relaxation, self-exploration) with uncommon storylines, taking you into the worlds of the Dark Crystal, Lord of the Rings, Harry Potter, and more. Bonus tracks that feature the vocals without the instrumental backing tracks are available to download when you purchase the full album.
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Meditations about Hobbits, the Dark Crystal, the Force, cats, and more? Yes please. Become the most mindful geek you can be with this unique collection of guided meditations based on sci-fi and fantasy themes. Tracks range from 3-30 minutes to fit your schedule. Bonus tracks give you an alternate version with no background music.

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released January 31, 2019

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Rhiannon's Lark Troy, New York

Rhiannon's Lark was created by Alyssa Yeager (sensual vocals, growly guitar, candy-coated ukulele) to express the reality of life as a geek, goddess, and girl. She brings gaming, fantasy, morality, and t-rexes together into a show that will comfort your ears, get you laughing, and possibly even make you think. ... more

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Track Name: Protection (Harry Potter)
Sit in a comfortable position. Feel yourself supported by the floor, the chair, or the cushioning beneath you. Let your body sink into this support. Take a deep breath in through your nose and exhale through your mouth, letting the breath go with a sigh. Once more, breathe deeply, in through your nose, and exhale from your mouth with a sigh.

Now breathe normally, in and out through your nose. Notice the feel of your breath as it comes in and out. You may feel the coolness or the warmth of the air as it passes through your nostrils. You may feel the breath passing lightly over your lips as you exhale.


Expand your awareness to feel the air all around your face. Imagine the molecules of air shifting around you ever-so-slightly, creating a light tingling on your skin. Feel the tingling around your face, your scalp, the back of your head and down your neck. Now the tingling begins to spread, moving down your body so you feel the gentle sensation on your shoulders, chest, arms, and moving down your torso. It continues to spread and you feel the tingling on the skin of your stomach, thighs, legs, and feet. The feeling is subtle. The light prickle dances over your skin and heightens your senses. You feel a touch from your intuition and it whispers to you, "Ward yourself".

Your wand, as always, is close at hand. You grasp it and follow your instincts, raising the wand before you.
You draw on the tingling energy moving over your entire body and focus it into the tip of your wand. You see the glow of your wand growing steadily brighter as you feed it with more and more energy. When the energy reaches its peak, you stretch your wand arm in front of you and declare, "Expecto Patronum".

Your wand emits a shimmering blue light that swells and stretches before you. The light begins to take shape, forming into your animal spirit guardian. Visualize this creature as it emerges in front of you. For a moment your guardian remains connected to you through the tip of your wand, then its formation is complete, and it separates. The glowing animal circles around you, alert to any dangers.

You feel suddenly, and almost surprisingly relaxed as your guardian takes position in front of you. You are confident that you can focus on anything you need to accomplish today, knowing your spirit animal is there to ward off any negativity or distractions that come your way. Take a few moments now to appreciate these feelings of relaxation and confidence as you allow your guardian to do its job.


Remember that it was your energy and focus that set this protector in place. You can walk with this guardian spirit through the day, or call it forth whenever it is needed. If you feel anxious, frustrated, discouraged or fatigued during your day, call your protector forth to chase these emotions away. You will be refreshed and ready to place your attention where you want it to be.

Now it is time to bring your awareness back to the present moment. Visualize your patronus being pulled back into your wand until the blue glow has faded. Know that you can create these feelings of protection and confidence at any time. Hold on to this positive energy as you bring your attention to the feel of your body in this room. When you are ready, open your eyes.
Track Name: Universal Connection (Star Wars)
Get yourself into a comfortable position. Relax your body, letting your weight sink into the surface beneath you.

Picture yourself sitting outside on a pleasantly warm night. You are surrounded by the darkness of the sky. In the distance, bright stars are scattered against the black. Everything else is dark, you can barely even see the ground beneath you. You close your eyes, comfortable in the blanket of night.

You stretch your senses in every direction- listening, tasting, feeling all around you. You let your mind drift over the different sensations. You are not focused on one thought, one place, one feeling. You note and accept each idea you contact, then continue to stretch your awareness, not becoming tied to any single thought. In this state of receptivity, you are connecting with the force of the universe.

Each moment contains the energy of all the choices being made across the world, all the actions being taken. Good or evil, your consciousness draws on this energy and gives back in equal measure. Your mind feels wide open. You pass no judgement, you simply notice, accept, and move on.

You feel at once powerful and humbled by your connection to the force. Your role in the world is at once tiny and vast. You push and pull, turn and shift, and your connection remains. Take as long as you wish now to be present with the force.
Track Name: Mindfulness (Lord of the Rings)
Get into a comfortable position. Take a few deep breaths and bring your attention to the here and now. Being in the moment can be difficult. Especially when the moment feels stressful or negative. One great way to practice mindfulness is focusing on being in the moment when you’re experiencing something positive. Notice all the physical and emotional sensations that accompany a positive moment. You’ll begin training your brain how satisfying mindfulness can be. This will make it easier for you to practice being mindful, even in difficult moments.
Our focus today is on recognizing and celebrating positive moments through mindful behavior. We’ll be using a unique role model to help us along: the hobbit! If you have a favorite hobbit, you can picture them now. If not, or if you’re not familiar with hobbits, imagine a small, somewhat stocky person (about 3 feet tall) with bare feet…large, hairy bare feet. They’re wearing simple peasant style garb, and likely have some food and drink in hand, or at least nearby! Hobbits can be excellent at embracing positive moments. We’re going to walk through 2 scenarios. First you’ll picture the hobbit in each scenario, then you’ll try to put yourself in their place.
The first scenario is 2nd breakfast. Your hobbit had a good night’s sleep and woke up around 9 AM, immediately making their way to the kitchen to prepare breakfast. Following that, they cleaned up and got dressed for the day. It’s now just after 10, and the hobbit is eagerly preparing for second breakfast. Despite first breakfast happening barely an hour ago, the hobbit approaches second breakfast like someone imprisoned and starved for months. They fill their plate with whatever tasty treats are at hand and joyfully anticipate the feeling of a full belly. The hobbit inhales deeply with each morsel of food, taking in the look and smell of the food before experiencing the taste. They savor the deliciousness of each bite of their simple fare. Hearty bread and cheese, fresh fruit, smoked meats. In the hobbit’s perception, everything is mouthwatering, everything is 5 star quality. Take a moment to observe your hobbit as they celebrate the delight of second breakfast.
See if you can put yourself in the hobbit’s place, embracing this positive moment. Second breakfast can be whatever you wish. Imagine yourself preparing your plate with the food and drink that will satisfy your cravings. Appreciate the look of the food- the color, the arrangement. Lift the plate up and take a deep breath in through your nose, catching a tantalizing whiff of what’s to come. As you pick up each item, notice the texture on your fingers or against your lips as you take a bite. Let the taste fill your mouth and relish the flavor before you chew and swallow. Pay attention to the feeling of the food filling your body, giving you energy and enjoyment together. Celebrate every sensation of this simple snack. Next time you go to eat, try to bring yourself back to this visualization, and see how much enjoyment you can pull out of your meal.
The second scenario is reuniting with a long lost friend. Your hobbit is walking barefoot down a dirt path in the countryside one day. They round a bend in the road and suddenly, there is a friend up ahead, someone they haven’t seen in years. They are only yards away. The hobbit feels their heart begin to beat quickly. They can hardly believe it. Without thinking of anything else, they race forward to throw themselves into a huge hug! The embrace is returned and they both stand there for a few moments, warm and secure. Your hobbit backs up just enough to look at their friend again. They feel the joy of being together, the excitement of catching up, the comfort of knowing they can be completely themselves with this friend. Your hobbit reaches out again, pulls the friend back into a hug, and begins to dance around, still locked in the hug. They laugh, pull back to look at each other, hug and laugh again. No other thoughts intrude or distract. Life is simple and perfect in this moment. Take a moment to picture this reunion as the hobbits delight in one another.
Now see if you can emulate the hobbit's behavior. Picture a loved one that you haven't seen in awhile. Whether it's been weeks or years, you miss spending time with this person. Visualize them standing right in front of you, smiling and joyful to be here with you. What do you see in this moment? Are you focused on their face? Have they changed over time or do they look the same as always? Do you notice anything about their hair or clothes that makes you chuckle and think, "That's so...them?" Soak in all the visual cues that define this person for you. Then pay attention to your emotions. What feelings are vying for attention? Excitement? Relief? Love? Disbelief? Take a few moments now to continue playing out your own reunion, focusing on the physical and emotional sensations of this positive experience. Allow your actions to play out however you wish.

Next time you get together with loved ones, see if you can focus on these positive sensations, allowing any distractions to fade away so you can truly be in the moment.

Now you've practiced being mindful during 2 positive experiences. You're starting to train your brain to stay focused and present! Over the next few days, see if you can find other opportunities to practice this behavior. Remember you can always come back to this meditation to reinforce your learning.
It's time now to come back to the room you're in. Stretch out your arms and legs. Give yourself a little shake. When you're ready, open your eyes.
Track Name: Becoming Whole (The Dark Crystal)
Get into a comfortable position. Take a few deep breaths. With each exhale, let go of the tension you’re holding in your body. Stretch your fingers and toes out, let your shoulders sink down, unlock your jaw. Release any other tightness you feel. Close your eyes.
Now, as you breathe in, visualize a vibrant purple light coming down from the sky and beginning to pour into your body. It begins at the top of your head and flows down slowly, filling every inch of you. The light makes you feel strong, confident. You fairly pulse with energy. It seems unending, unquenchable. Sit with this powerful feeling for a moment.

As you sit, focusing on the sensation of the light within you, you notice that the bright purple is beginning to dim. The shift in color comes with a shift in the feel of the energy. It is still strong, but also more contained, more limited. It feels as though if you try to use the energy now, it will fade away and leave nothing behind. You fear to waste this precious resource.
You begin to scan through your body, looking for anything that might have gone wrong, anything that might have caused this change. As you explore, you do notice a gap. Not a physical gap, but a gap in the light, and in yourself, as if something important that you once had is now missing.

You are the dark crystal. Who you are is strong, powerful, respected and even feared. But there is something missing. A piece of you that has gotten lost in the shuffle of daily life. A crystal shard that once was part of you has been broken away. A relationship lapsed, a talent ignored, a hobby discarded. Something that once brought you joy is now simply a hole. At times you barely notice its existence, but now, paying attention to the hole, you may feel uncomfortable, sad, angry, or confused.
Today you are going on a journey to look for your missing crystal shard. Anything you find on your journey today belongs to you. You can choose to integrate it or let it go. Perhaps this lost piece will come back to you and create a new sense of balance. Or you may decide that this shard no longer fits, and it's time to bring closure to that part of your past.
Take a few more deep breaths now, and let go of any frustration or uncertainty you’re feeling. Remember that you are in charge. You are in charge of the search and any decisions made along the way.


Let your awareness move outside of your body now. The environment around you is anything you wish. You may be in a building or outdoors, sailing on the ocean or exploring under the ground. Your attention may be drifting over cities, neighborhoods, wilderness, or anything else you can imagine. There is no right or wrong here. Accept whatever environment your mind is painting for you.
As you look out upon the world, you begin to seek your missing crystal shard. You know that it is in tune with you in some way. It may glow with a soft purple light just like the light inside you. It may voice a low hum, vibrating at the same frequency as the rest of you. Perhaps you can just sense the connection between your energy and that of the shard. You scan the environment, reaching out your senses for any hint of that connection, that pull which will direct you to the shard.
Remember that you control the environment and your perspective. You can fly over thousands of miles in a few seconds, or you can zoom in on the tiniest details before you. Allow your mind to drift as it will. You notice the landscape as it changes before you, but remain focused only on finding the missing shard. Take some time now to continue your search. Follow your own guidance about what to do if you find your shard.

Begin to bring your awareness back to your body. Wherever your search has taken you, it is time now to come home. Know that you can return to your search at any time you wish. Whether or not you found the shard, whether you integrated it or let it go, you have gained wisdom today on your journey. It is always your choice what to pursue and what to release in your life. Sit with this understanding for a moment. When you are ready, you can open your eyes.
Track Name: Balance (Avatar, the Last Airbender)
Get yourself into a comfortable position, sitting or lying down. Allow your body to soften. Drop your shoulders. Relax your jaw. Feel the chair, cushion, or floor beneath you supporting your weight. Close your eyes and take a few deep breaths, becoming fully present with your body in this moment.

To be your best self today, you need to be in balance. This means finding harmony between the disparate thoughts, energies, and emotions pulling you one way and another. To do this, you will be spending time with the elements earth, water, fire, and air, exploring and manipulating each element to draw on its strengths. As you find balance between the power of these elements, you will also begin to find balance within yourself.

First we will focus on the element of Earth. Earth is strength, power, and stability. To work with Earth, you must be grounded and ready to channel this power. Imagine yourself standing in the middle of a wide open swath of dirt that stretches for miles in every direction. The ground is dry and solid. Move your right foot out to create a wider stance, with your legs about hip-width apart. Bend your knees several inches so that your thighs and lower legs are both supporting the weight of your body. Sink into this stance. Hold your arms just a little bit out from your sides, fingers slightly apart and palms down. Take a few deep breaths, and visualize yourself becoming as stable and immovable as a boulder in this position.

Now that you are grounded, you can connect with the energy of the Earth. With your hands still facing palms down, feel the raw power of the earth, stretching deeper and deeper below the surface of the ground. Draw this energy up from the Earth's core all the way to the surface. As you do, you see two large chunks of rock separating from the ground right beneath your hands. You continue to draw the energy up, slowly raising your hands and arms, and the rocks lift with your movement. When your hands reach chest height, turn your palms so they face away from you and pull your arms back until your hands are almost at your shoulders. Take a deep breath in and thrust your hands away from you with a sharp exhale, directing the rocks to a point far in the distance. You see the rocks follow your directive, soaring through the sky, landing so far away you barely see their impact.

You pause for a moment, noticing the adrenaline that has built up as you channeled the power of the Earth's energy through your body. Then you sink back into your stance and prepare yourself for more practice. Spend the next 2 minutes repeating this exercise, focusing on 3 things. First, notice the unlimited supply of energy under your feet. Second, as you draw this energy up from the Earth, pay attention to your ability to connect with this energy and feel grounded and stable. Third, as you raise your arms and thrust the rocks outward, focus on how you can channel this energy to achieve your goals. You may begin your practice with Earth energy.

Excellent work. Now you are ready to move on to the element of water. Water is movement, change, and flexibility. To work with water, you must be able to adapt your behavior to different situations. Imagine that you are standing at the edge of a riverbank. The river is wide, but not deep. You step into the water and notice that it comes up to about the middle of your calves. The temperature is pleasant, just slightly cooler than the warm air around you. The river flows with a steady but mild current. You sink your feet into the mud with your legs shoulder-width apart and feel stable. Take a few deep breaths and visualize yourself in the river, becoming completely relaxed, becoming one with the movement of the water.

Now that you have connected with the flow, you can begin to work with water's energy. Imagine lifting your hands up slightly to your sides. Begin a gentle up and down movement with your hands and wrists, flexing your wrists and partially closing and opening your fingers as if you are lightly combing someone's hair with Continue this smooth motion and notice that the water beneath your hands is beginning to burble and ripple. You feel the willingness of the water to change with your movements. Continue the combing motion, but begin to move your arms first straight out in front of you, and then out to the sides. You see that everywhere your arms move, the water responds and begins to rise up towards your hands. You raise your arms up to about waist height, and several long tentacles of water lift up as well. Everywhere you move your arms and hands, the tentacles follow. You are amazed that they follow every motion, from grand sweeps of your whole arm to tiny flicks of your finger tips. You begin to orchestrate a dance with your arms, watching as tentacles to each side respond to the movements of your left and right arms.

You pause to observe the unique feel of water's energy. It has the ability to dance over and around obstacles, to use both patience and force as needed. You embrace this sensation of flexibility as you manipulate the water. Take a few minutes now to direct the water tentacles however you wish. Explore how it feels to be like the water: to change with the world around you, and yet to always be moving toward your goal.

Nice job practicing your flexibility! Now it's time to call on the element of fire. Fire is passion, creativity, and destruction. To work with fire you need to be in touch with your inner flame. What drives you? What gives you a sense of joy and purpose in your life? Take a moment now to seek out these sources of your personal fire and motivation.

You may recognize that the strength of the fire within you can help you create what you desire, and it can also be overpowering. As with all of the elements, the key to using fire energy successfully is balance: knowing when to stoke the flames and when to calm the blaze to embers.

Visualize yourself standing in a sparsely populated forest. You see trees in every direction, spreading out into the distance, but each tree has a small radius of clear space around it. Paying closer attention to the trees, you see a mix of pine trees, their needle filled braches spreading down towards the ground in wide cones, and tall slender birches with leaves far above you. Your goal in this exercise is to ignite the birch trees and leave the thick pines untouched. It will be up to you to control your fire. It must be strong enough to hit and ignite your target, regardless of distance. It must also be focused and directed the right way to avoid collateral damage. Decide which tree you will aim for first.

Focus again on your inner flame. Connect with this energy until it feels ready to explode out from you. Imagine yourself standing with slightly bent legs. You shift to place your weight on one leg and the energy grows inside. With your other leg, you kick out towards the tree you've chosen as your first target. A blast of flame shoots out from the base of your foot, hurtling towards your tree. Does it connect? Does it ignite? Does it singe any nearby trees as it passes? This is up to you, as you explore raising and controlling this fire energy. Each time you perform the exercise, choose the tree you're aiming for, allow your inner drive and passion to build up, direct that energy towards your goal, and restrain the fire when needed. Spend a few minutes now practicing with fire.

Very good. You're getting in touch with many different forms of energy in your body, learning how to manipulate their strengths and weaknesses to accomplish your goals. Finally, it is time to explore the power of air. Air is calm, focus, and synergy. Like the other elements, it embodies some opposite tendencies, such as the ability to be completely passive or extremely forceful. To work with air, you must get in touch with both these ends of the spectrum within you, and discern when to use each to your advantage. Take a moment now to get in touch with air by focusing on your breath. Notice how you feel as a breath fills your body, as you pause after your inhale, and as the breath leaves your body.

Now imagine yourself standing in a field full of green grass and wildflowers. A lone tree stands before you, stretching up some 20 feet tall. You notice a bright hummingbird flitting around a tiny cup-shaped nest high in the tree's branches. Your goal with this exercise is to manipulate the air and control its energy enough to observe the hummingbird nest in detail. Take another deep breath as you stand still, paying attention to the air around you. Notice how completely still and peaceful the air feels, and yet how much power is practically vibrating under this calm surface. You begin to call on the energy of the air, summoning it to you. A minute breeze builds to a stronger wind. You reach your arms out to the sides and focus the power of the air between your outstretched hands. Very slowly bring your hands closer together, forcing the moving air into a tighter and tighter space, until the moving winds are contained in a spinning ball of air about 2 feet wide between your hands. When you are comfortable with the speed of the air ball in front of you, hoist yourself up so you are sitting on the ball. The air feels surprisingly stable beneath you. It is your attention and focus that directs this energy and makes it both support your weight and move towards your desired destination. You look back up to the nest above, and slowly begin guiding the spinning ball of air towards the branches with your concentration. If you get distracted, you notice the ball shift and falter beneath you. When you stay focused, you feel satisfaction in the smooth, comfortable movement of the air towards your goal.

Use your thoughts to guide the air towards the nest, holding you wherever you choose to stop so you can observe and explore. Notice as you practice how strong and powerful the air you control can be, and yet how calm the rest of the air around you remains. Remember that you can get in touch with either of these qualities whenever you wish. Take a few moments now to continue practicing with air.

You have now completed your exercises. You've had a chance to learn more about the strengths of each element, and to get in touch with the aspects of these elements within you. Remember you can always come back to any of these exercises individually when you want to get in touch with a specific elemental energy, or you can work through all of the exercises to improve your energy balance. Take a moment now to bring your attention back to your body in your room. Notice how you are feeling, mentally and physically. When you are ready, you can open your eyes.
Track Name: Peace
Sit or lie down in a comfortable position. Let everything other than this moment slip away. Breathe and simply be here.

You are a cat in a sunbeam. You bask in the light, feeling your skin and fur grow warmer. Your muscles relax. You practically melt into the surface beneath you. This is paradise. For the next few minutes, You pay attention to nothing except the pleasure of being in this sunbeam.

As the sunlight shifts, you crack one eye open lazily. You notice that only 90% of you is still bathing in the warmth of the sun. You lift your head a bit and yawn. Then, lying on your side, you stretch all 4 paws out to their farthest limit. You wiggle your body, just a bit, inching back into the sunbeam until you are completely surrounded by light. Nothing else matters. You bask again, shutting out the rest of the world. This is perfection. Take as long as you wish now to enjoy yourself in the sun.
Track Name: Understanding (Role-Play Character Creation)
This meditation is designed to help you develop your role-play character. There will be a pause after each guided section, allowing you to explore your unique scenario. You can use this time to begin creating a new character for an upcoming game, or to bring some added detail and understanding to a current character you're playing. If you prefer, you can focus on yourself in place of a character, and meditate on your personal goals and motivations. You may interpret the word "yourself" throughout the meditation as you, personally, or your character self.

Now it's time to relax. Close your eyes, take a few deep breaths, and let any tension slip away as you bring your focus within.

Picture yourself just beginning to wake up from a deep sleep. You're not yet fully alert, but your brain begins to process your surroundings. Notice the surface you've been sleeping on. Is it a soft bed? a wooden wagon? A forest floor carpeted with pine needles? You feel a bit disoriented, as though you can't remember what you were doing here before you fell asleep. You stretch and slowly open your eyes. Take a few moments to look around and see what details of your environment seem significant. Pay attention to the space, whether inside or outside, and any objects, natural or manmade, that you can see.


As you continue looking around, you notice a reflective surface you didn't see before. It could be a mirror, a polished shield, a still pond, or any other reflective surface. You approach to get a better look. You stare into your own reflection. Still feeling somewhat disoriented, it's as if you're gazing at a long lost friend, and you drink in everything you see. Take a few moments to absorb all the details of how you look, from head to foot or horns to tentacles, and also how you're dressed, (if you are!)


Now that you've had a good long look, you're starting to feel a bit more yourself. You turn away from the reflective surface, glancing around again at your environment. You feel fairly confident that you can handle yourself in this place. Why? Think about what knowledge you have that will help you navigate this world, be it a haunted inn, a dank cave, a royal bedchamber, or perhaps your parent's basement. Take a moment now to review the knowledge and experience you have that will be useful in this setting.


Feeling even more bolstered, you pat yourself on the back and consider something else about your environment. Are you alone, or do you have companions nearby? Perhaps they are still sleeping, or maybe they've been up for hours already, getting things prepared for the road ahead. Focus now on the other living things around you- people, animals, friends or foes, and consider what role they have played so far in your adventures.

Despite feeling more yourself than you did when you woke up, you're still not completely clear on how you ended up in this situation in the first place. What steps led you to this place, this time? You decide to sit down for a moment and consider an important question: what is your goal? You feel it is important to answer this question before going any farther on your quest, and you allow yourself to block out everything else, focusing solely on this one question: What motivates you to keep going forward?


Your soul searching completed, at least for the moment, you begin to feel restless to get up and get moving. You gather your things, preparing to face the day with your wits and weapons about you. You know very well that the world has nothing to throw at you that you can't handle. Just think about your diverse skill set! As you continue preparing your supplies to head out, you consider with pride the abilities you have honed along your winding path.


Daylight is growing stronger, and you feel you've already wasted too much time in contemplation. Why were you feeling confused this morning anyway? Well, that feeling is gone now. You feel comfortable in your body, prepared with your supplies, and confident in your skills and knowledge to handle any situation that comes along. The only thing left to decide is where you'll be going today. You grab the last of your things and pause for just a moment to make sure your destination is clear in your mind.


As your character prepares to move on to his or her next adventure, it is time for you to come back to this room. Notice the chair or the floor beneath you, supporting you. Pay attention to your environment- what do you hear or smell? Notice how your body feels in this space. Bring yourself back to this space. When you're ready, open your eyes.

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