🪷 Guided Meditation for Balance, Calm, and Inner Alignment

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Feeling off balance or overwhelmed? This guided meditation invites you to gently realign your mind, body, and spirit. Through mindful breathwork, grounding visualization, and energetic awareness, you’ll restore your natural state of harmony and ease.

This short restorative practice helps regulate your nervous system, quiet mental chatter, and reconnect you to your inner steadiness—so you can move through your day with clarity and calm.

Take these moments to pause, breathe, and return home to yourself. 🌿

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Episode Transcript

SPEAKER_00 (00:00):
Hey there.
Today's meditation is aninvitation to come home to
yourself.
Even just a few moments ofmindful breathing and awareness
can help help us regulate ourbody, settle our mind, and lift
our spirit.

(00:22):
So when you're ready, find acomfortable position, sitting or
lying down, and just allow yourhands to rest softly.
When you're ready, close youreyes if it feels comfortable.

(00:48):
Begin by taking a deep fullbreath in through your nose and
exhale slowly through yourmouth.
Once again, inhale calm andexhale tension.

(01:12):
Feel the gentle weight of yourbody being held by the surface
beneath you.
You didn't have to work for it.
You didn't have to ask for it.
You simply need to allow it.

(01:32):
Let gravity do the work.
You don't need to hold yourselfup right now.
Your only job is to arrive.
Bring your awareness to thesoles of your feet.

(02:01):
Imagine roots extending downfrom your feet into the earth.
Steady, strong, supportive.
With each exhale, releaseanything that doesn't belong to

(02:24):
you.
Just let it go.
With each inhale, draw in thatstability, nourishment, and
ease.

(02:46):
Notice yourself beginning torelax into the knowing that you
can be connected.
That you are connected.
Now move your attention slowlyup through your body, from your

(03:11):
feet to your legs.
Notice the immense energy youhold there.
And allow it to soar throughyour legs as opposed to feel
stuck in your legs, moving upnow through your hips and your

(03:36):
belly.
A kind of energetic clearing.
With each breath, allow yourmuscles to soften and your
energy to flow freely.

(03:58):
No need to hold on to anything.
Draw your awareness now to yourheart center, the bridge between
your physical and spiritualself.
And as you breathe into yourchest, imagine a warm golden

(04:22):
light expanding outward,balancing what feels overactive,
and awakening what might feeldormant.
This light connects mind, body,and spirit, reminding you that

(04:49):
you are one whole system.
You are not your pain.
You are not the part of yourbody or your mind, your spirit
that is drawn to pain.
You have access to all of yourbeautiful mind, body, and spirit

(05:14):
as a whole, beautiful, balancedsystem.
Feel it swirl.
It's warm, nurturing.

(05:40):
Feel your aches and pains justdissolving and the spaciousness
growing here.
And in the space comes morelight and more energy to flow.
Now I want you to notice yourmind.

(06:05):
Thoughts may still swirl, butyou don't have to chase them.
Imagine each thought like a leaffloating down a slow moving
river.

(06:27):
Watch them pass.
Your mind is not your enemy.
Give it permission to rest.

(06:50):
Take a moment to say out loud orto yourself it's okay.
We can rest now.

(07:15):
Let it go.
Feel the stillness underneathyour thoughts, the quiet rhythm
that's always there, waiting.

(07:43):
Now bring your awareness to thecrown of your head.
And imagine a soft beam of lightdescending from above.
And it's connecting you tosomething larger.
Whatever that means to you.

(08:04):
Whatever you want to name it, goahead.
It's source energy, it's theuniverse, it's life itself.
Whatever it is, it's thisbeautiful soft beam of light
descending from above andconnecting you to something

(08:24):
larger.
Feel the beautiful pull andstretch, stretching down through
the roots as we did when wegrounded ourselves in the
beginning, and then lengtheningup to the energy that is

(08:46):
reaching out to you through yourcrown of your head.
You're expansive and connected.
Let that light flow down throughyour head, your neck, your
heart, and your belly all theway down to your feet.

(09:18):
Savor the alignment.
Energy flowing freely from skyto earth and beyond in both
directions.
Flowing freely from sky toearth.

(09:41):
Free of thinking.
No need to act.
Now I want you to imagine yourrib cage area.
The area that protects yourvital organs on both sides of

(10:06):
your body, just under your arms,just above your belly.
And as you breathe, I want youto expand into that area.
Feel it lengthening.
Your ribs opening.

(10:29):
And as you exhale, feel themcoming gently together.
Like an accordion, almostplaying music.
Feel the freedom and the agilityof this area.

(10:50):
Feel how connected it is to yourbreath.
Take a few more breaths here.
Feeling the pull up and down andside to side, the stretch, the

(11:14):
beautiful energetic expansion.
If it feels right, go ahead andstretch your arms out to the
side as far as they can go.
The energy coming out to theedge of your fingertips.

(11:37):
Down through your toes, outthrough the top of your head.
Now coming back to your gentlebreathing.

(12:00):
Notice the clearing that hastaken place.
You're aligned and your energyis flowing freely.

(12:20):
Take a few final breaths here.
Deep, slow and complete.
Inhaling balance, exhalingrelease, inhaling wholeness.

(12:45):
Exhaling peace.

(13:09):
Access the joy of this moment.
Relish the knowing the gratitudethat you are here.

(13:35):
As we come to a close, say outloud or to yourself, I am
grateful for my body.
Notice how easily your breathmoves right now.

(14:04):
How your mind feels quieter.
And how your spirit feelssupported and clear.

(14:30):
And you can return to thisalignment any time with a single
conscious breath.
Draw your hands together orplace them over your heart and

(14:54):
belly to complete our practice.
Memorize this feeling.
Associate with the feeling ofwhere your hands are right now,

(15:17):
so that you can recall thisfeeling that we've co-created
anytime you want, simply byplacing your hands where they
are right now.

(15:51):
Stretch whatever you need.
Opening your eyes now.

(16:21):
Namaste, my friend.
Have a great rest of your day.