August 11, 2025 • 16 mins
Ready for a moment of calm in your busy day?
This special bonus episode breaks from our usual format to offer something different.
Enjoy this guided meditation experience designed specifically for stress relief.
Connect with Me
Instagram: www.instagram.com/tianasmindandmoves
Website: unbreakablemindandbody.com
Email: info@unbreakablemb.com
Download your Free 5-Min Pre-Workout Guide:
https://tiana-gonzalez.mykajabi.com/likeyoumeanit
Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:08):
Welcome to the Unbreakable Mind and Body
podcast.
I am your host, tiana Gonzalez,a multi-passionate, creative
storyteller and entrepreneurwith a fierce love for movement.
This is our space for powerfulstories and actionable
strategies to help you buildmental resilience and elevate
(00:28):
your self-care practice.
Together, we will unlock thetools that you need to create an
unbreakable mind and body.
Speaker 2 (00:38):
Welcome back to the show.
I am your host, tiana, and onthis episode we are going to do
a guided meditation together.
This is a little bonus episodebecause I know for me, I have
tried meditating so many timesand I've gotten better at it.
(00:59):
I do something every single day, but I don't have a system or a
routine.
Oftentimes, when I wake up inthe morning, I'll lay in bed and
I will say some gratitudes andjust think about how wonderful
my life is and how peaceful itis, and be grateful for all of
(01:21):
the things simple things like mycomfortable bed, a roof over my
head, hot running water, foodin my refrigerator, things like
that.
But some days it's harder thanothers, and so what I'd like to
do on this episode, which is alittle outside the box, but
instead of sharing a story andoffering strategy, as I
(01:43):
typically do in every episodewhere we come together, I want
to guide you through ameditation.
This is probably going to beabout 10 to 15 minutes, so if
you have the time, I wouldsuggest not doing this while
you're working out or while youare driving.
Okay, if you are in the carright now, please skip this
(02:07):
episode.
Save it for another time,because it's going to relax you
and I would rather you be not ina moving vehicle when you
listen.
All right, okay, so the firstthing I want you to do is get
yourself comfortable.
You can lay down.
However, if you are laying down, try not to cross your ankles
(02:36):
so you can lay on your back onthe floor, but make sure your
feet are touching the floor andmake sure that you feel nice and
comfortable.
If you choose to stay in aseated position, it would be
helpful if you had at least oneof your feet, if not both of
your feet, touching the floor.
This will help to keep yougrounded throughout the
meditation.
What we're going to do is ameditation that will help to
(03:00):
alleviate stress.
So begin by taking a deepbreath and hold it in for five
seconds.
Exhale and relax.
Take another deep breath, asdeep as you can, and hold it and
(03:32):
count for five seconds, and, asyou exhale, just imagine
blowing out all of your stress.
Take a third deep breath andhold it as you exhale.
(04:01):
You blow out any stress you'vebeen holding onto, saying to
yourself relax now.
This is your new solution tostress, whenever you become
stressed in the future.
You simply take three full,deep breaths, holding it at the
top of the inhalation for fiveseconds, and when you exhale,
blow out any stress that youfeel On the third breath as you
(04:23):
exhale, that you feel On thethird breath as you exhale, you
simply say to yourself relax now.
Begin by slowly blinking youreyes and with each number, I say
(05:32):
blink once 10, 9, 8, 7, 6, 5, 4, 3, one, zero.
Allow your eyes to gently closeand over you.
Now I'd like for you to focuson the sensations at the top of
your head.
Just notice how the very top ofyour head feels now.
Let your focus move down toyour eyes.
Just notice how your eyes feeland ask them to relax even more.
(05:52):
The little movement in youreyes is called rapid eye
movement and it's completelynormal.
These small eye movements allowfor you to feel calm.
Notice how the back of yourhead feels against the surface
that it is touching.
(06:13):
How heavy does your head feelright now?
Let your focus move to yournose and feel slight sensations
of the air moving in and outwith your breath.
When you breathe in, imaginethat you are being filled with
(06:35):
calmness.
And when you breathe out,imagine your body feels heavy
and deeply relaxed.
Very good, now focus on yourears.
Notice how they feel and whatthey hear around you.
(06:59):
Try to hear every single noisewhen sounds come into your ears
they act as little waves ofrelaxation taking you even
deeper.
Notice the sound of my voice andhow soothing it is.
From here forward, you can onlyhear my voice guiding you.
(07:22):
All other sounds passing onlytake you deeper into a state of
relaxation.
Now focus on your mouth.
How does it feel and what doyou notice?
Can you sense the flavor ofsomething you recently tasted?
(07:47):
Perhaps you can imagine bitinginto a fresh slice of lemon and
you notice how your mouth waters.
Very good, now move your focusdown to your neck and if there
is any tension, just ask it torelease a little more.
(08:09):
Notice how your neck feelsright now and just feel all of
the sensations in your neck.
Now focus on your shoulders andmove your attention slowly,
going down each arm, all the waythrough each fingertip.
(08:32):
What are your fingertipstouching right now?
Feel the sensations on yourfingertips, nice, nice.
Allow your focus to go to yourchest, relaxing this area as
well as your upper back, and ifyou notice any tension, just ask
(09:03):
it nicely to release a little.
Now imagine you are focusing onyour heart and feeling it
beating strongly, supporting you.
Relax your heart and notice howgood it feels to do so.
We're now going to focus onyour lungs, feel them gently
(09:26):
expanding and contracting, withyour breath delivering oxygen to
your body.
Allow your focus to move downyour vital organs and digestive
system.
Just notice your belly and howit feels.
Observe it working anddigesting effortlessly for you.
Now notice your lower back andhow it is pressing against the
(09:53):
surface you are on, and if youfeel any tension, just say
please relax a little bit more.
Focus now on your pelvis andhips and notice any sensations
you are having there.
This takes you even deeper intoa state of relaxation, allowing
(10:14):
your focus to move down eachleg now relaxing those as well.
Your legs have been taking youso many places over the years
and they deserve to fully relax.
Notice this wonderful wave ofrelaxation moving down to your
(10:34):
knees and down your lower legs,all the way to your feet and the
very tip of each toe you aredoing so well.
Now that you have relaxed yourbody so well, I'm going to count
(10:55):
down from 10.
And with each descending number, your conscious mind will relax
even more so letting go of anybeliefs that hold you back from
your goal.
Imagine that you are standingat the top of a set of stairs
and when I begin counting, youwill walk down the stairs.
(11:18):
Okay, ten, nine, eight, seven,six, five, four, three, two and
(11:51):
zero.
Good, it's natural that yourconscious mind give less and
less importance to the wordsthat I'm saying, allowing your
subconscious mind to be presentright now.
From now on, you choose to berelaxed, you choose to be calm,
(12:26):
you choose to be in control ofall you do, because your health
is important to you.
Remember that it is natural foryou to be healthy and happy.
It is unnatural for you to behealthy and happy.
It is unnatural for you to havesickness and misery.
Now hear yourself say each day,in every way, I get better and
(12:54):
better.
In order to make change, Ichallenge myself.
Change is not comfortable.
In fact, it is inconvenient.
So if I feel comfortable withthe change I am making, I am
probably not extending myselfenough.
(13:17):
When I have a negative thought,I acknowledge that I feel this
way and then I release it.
When another negative thoughtarises, I catch it quickly and I
say with confidence Iacknowledge that part of me
feels this way, but this thoughtdoes not help me right now.
Each day, in every way, I getbetter and better.
(13:44):
Whenever I am presented withfeelings of stress, I know my
breath is there to soothe me andguide me into relaxation.
Every single day, I become moreaware of all the good things
(14:10):
going on in my community and inthe world around me.
When I feel that darkness issurrounding me, I know that the
way to see light is to takethree deep breaths, relaxing my
mind and body.
By doing so Each day, in everyway, I get better and better In
(14:38):
order to make great change.
I challenge my thoughts From nowon.
I challenge every singlenegative and unproductive
thought that arises.
From this point forward,whenever you find yourself
having negative, unproductivethoughts, you will immediately
(15:00):
say to yourself stop.
Let me repeat that to you sothat it is perfectly clear
Whenever you find yourselfhaving negative, unproductive
(15:21):
thoughts, you will immediatelysay stop.
And as soon as you say the wordstop, you'll find that the
negative thoughts you werehaving will disappear.
This gives you the opportunityto start a new, positive thought
process.
How do you feel?
Notice how you feel right nowand take great note of exactly
how you feel.
Still, notice how you feelright now and take great note of
exactly how you feel.
Good.
Now let's come to consciousawareness, bringing back
everything that you learnedtoday for the better.
One slowly coming back to thepresent moment.
(15:44):
Two, three, four, feeling freshnew energy coming in as you
breathe.
Five, six, seven, bringing backall that you have learned today
(16:06):
.
Eight, nine, almost there, and10.
Welcome back.
You're doing very powerful workby practicing this meditation
and if you do it daily, withoutskipping a day, for at least 21
consecutive days, this willchange your life for the better.
(16:28):
Thank you so much for beinghere.
As always, I appreciate yourtime and attention and I'll
catch you on the next one.
Welcome to the Unbreakable Mind and Body
podcast.
I am your host, tiana Gonzalez,a multi-passionate, creative
storyteller and entrepreneurwith a fierce love for movement.
This is our space for powerfulstories and actionable
strategies to help you buildmental resilience and elevate
(00:28):
your self-care practice.
Together, we will unlock thetools that you need to create an
unbreakable mind and body.
Speaker 2 (00:38):
Welcome back to the show.
I am your host, tiana, and onthis episode we are going to do
a guided meditation together.
This is a little bonus episodebecause I know for me, I have
tried meditating so many timesand I've gotten better at it.
(00:59):
I do something every single day, but I don't have a system or a
routine.
Oftentimes, when I wake up inthe morning, I'll lay in bed and
I will say some gratitudes andjust think about how wonderful
my life is and how peaceful itis, and be grateful for all of
(01:21):
the things simple things like mycomfortable bed, a roof over my
head, hot running water, foodin my refrigerator, things like
that.
But some days it's harder thanothers, and so what I'd like to
do on this episode, which is alittle outside the box, but
instead of sharing a story andoffering strategy, as I
(01:43):
typically do in every episodewhere we come together, I want
to guide you through ameditation.
This is probably going to beabout 10 to 15 minutes, so if
you have the time, I wouldsuggest not doing this while
you're working out or while youare driving.
Okay, if you are in the carright now, please skip this
(02:07):
episode.
Save it for another time,because it's going to relax you
and I would rather you be not ina moving vehicle when you
listen.
All right, okay, so the firstthing I want you to do is get
yourself comfortable.
You can lay down.
However, if you are laying down, try not to cross your ankles
(02:36):
so you can lay on your back onthe floor, but make sure your
feet are touching the floor andmake sure that you feel nice and
comfortable.
If you choose to stay in aseated position, it would be
helpful if you had at least oneof your feet, if not both of
your feet, touching the floor.
This will help to keep yougrounded throughout the
meditation.
What we're going to do is ameditation that will help to
(03:00):
alleviate stress.
So begin by taking a deepbreath and hold it in for five
seconds.
Exhale and relax.
Take another deep breath, asdeep as you can, and hold it and
(03:32):
count for five seconds, and, asyou exhale, just imagine
blowing out all of your stress.
Take a third deep breath andhold it as you exhale.
(04:01):
You blow out any stress you'vebeen holding onto, saying to
yourself relax now.
This is your new solution tostress, whenever you become
stressed in the future.
You simply take three full,deep breaths, holding it at the
top of the inhalation for fiveseconds, and when you exhale,
blow out any stress that youfeel On the third breath as you
(04:23):
exhale, that you feel On thethird breath as you exhale, you
simply say to yourself relax now.
Begin by slowly blinking youreyes and with each number, I say
(05:32):
blink once 10, 9, 8, 7, 6, 5, 4, 3, one, zero.
Allow your eyes to gently closeand over you.
Now I'd like for you to focuson the sensations at the top of
your head.
Just notice how the very top ofyour head feels now.
Let your focus move down toyour eyes.
Just notice how your eyes feeland ask them to relax even more.
(05:52):
The little movement in youreyes is called rapid eye
movement and it's completelynormal.
These small eye movements allowfor you to feel calm.
Notice how the back of yourhead feels against the surface
that it is touching.
(06:13):
How heavy does your head feelright now?
Let your focus move to yournose and feel slight sensations
of the air moving in and outwith your breath.
When you breathe in, imaginethat you are being filled with
(06:35):
calmness.
And when you breathe out,imagine your body feels heavy
and deeply relaxed.
Very good, now focus on yourears.
Notice how they feel and whatthey hear around you.
(06:59):
Try to hear every single noisewhen sounds come into your ears
they act as little waves ofrelaxation taking you even
deeper.
Notice the sound of my voice andhow soothing it is.
From here forward, you can onlyhear my voice guiding you.
(07:22):
All other sounds passing onlytake you deeper into a state of
relaxation.
Now focus on your mouth.
How does it feel and what doyou notice?
Can you sense the flavor ofsomething you recently tasted?
(07:47):
Perhaps you can imagine bitinginto a fresh slice of lemon and
you notice how your mouth waters.
Very good, now move your focusdown to your neck and if there
is any tension, just ask it torelease a little more.
(08:09):
Notice how your neck feelsright now and just feel all of
the sensations in your neck.
Now focus on your shoulders andmove your attention slowly,
going down each arm, all the waythrough each fingertip.
(08:32):
What are your fingertipstouching right now?
Feel the sensations on yourfingertips, nice, nice.
Allow your focus to go to yourchest, relaxing this area as
well as your upper back, and ifyou notice any tension, just ask
(09:03):
it nicely to release a little.
Now imagine you are focusing onyour heart and feeling it
beating strongly, supporting you.
Relax your heart and notice howgood it feels to do so.
We're now going to focus onyour lungs, feel them gently
(09:26):
expanding and contracting, withyour breath delivering oxygen to
your body.
Allow your focus to move downyour vital organs and digestive
system.
Just notice your belly and howit feels.
Observe it working anddigesting effortlessly for you.
Now notice your lower back andhow it is pressing against the
(09:53):
surface you are on, and if youfeel any tension, just say
please relax a little bit more.
Focus now on your pelvis andhips and notice any sensations
you are having there.
This takes you even deeper intoa state of relaxation, allowing
(10:14):
your focus to move down eachleg now relaxing those as well.
Your legs have been taking youso many places over the years
and they deserve to fully relax.
Notice this wonderful wave ofrelaxation moving down to your
(10:34):
knees and down your lower legs,all the way to your feet and the
very tip of each toe you aredoing so well.
Now that you have relaxed yourbody so well, I'm going to count
(10:55):
down from 10.
And with each descending number, your conscious mind will relax
even more so letting go of anybeliefs that hold you back from
your goal.
Imagine that you are standingat the top of a set of stairs
and when I begin counting, youwill walk down the stairs.
(11:18):
Okay, ten, nine, eight, seven,six, five, four, three, two and
(11:51):
zero.
Good, it's natural that yourconscious mind give less and
less importance to the wordsthat I'm saying, allowing your
subconscious mind to be presentright now.
From now on, you choose to berelaxed, you choose to be calm,
(12:26):
you choose to be in control ofall you do, because your health
is important to you.
Remember that it is natural foryou to be healthy and happy.
It is unnatural for you to behealthy and happy.
It is unnatural for you to havesickness and misery.
Now hear yourself say each day,in every way, I get better and
(12:54):
better.
In order to make change, Ichallenge myself.
Change is not comfortable.
In fact, it is inconvenient.
So if I feel comfortable withthe change I am making, I am
probably not extending myselfenough.
(13:17):
When I have a negative thought,I acknowledge that I feel this
way and then I release it.
When another negative thoughtarises, I catch it quickly and I
say with confidence Iacknowledge that part of me
feels this way, but this thoughtdoes not help me right now.
Each day, in every way, I getbetter and better.
(13:44):
Whenever I am presented withfeelings of stress, I know my
breath is there to soothe me andguide me into relaxation.
Every single day, I become moreaware of all the good things
(14:10):
going on in my community and inthe world around me.
When I feel that darkness issurrounding me, I know that the
way to see light is to takethree deep breaths, relaxing my
mind and body.
By doing so Each day, in everyway, I get better and better In
(14:38):
order to make great change.
I challenge my thoughts From nowon.
I challenge every singlenegative and unproductive
thought that arises.
From this point forward,whenever you find yourself
having negative, unproductivethoughts, you will immediately
(15:00):
say to yourself stop.
Let me repeat that to you sothat it is perfectly clear
Whenever you find yourselfhaving negative, unproductive
(15:21):
thoughts, you will immediatelysay stop.
And as soon as you say the wordstop, you'll find that the
negative thoughts you werehaving will disappear.
This gives you the opportunityto start a new, positive thought
process.
How do you feel?
Notice how you feel right nowand take great note of exactly
how you feel.
Still, notice how you feelright now and take great note of
exactly how you feel.
Good.
Now let's come to consciousawareness, bringing back
everything that you learnedtoday for the better.
One slowly coming back to thepresent moment.
(15:44):
Two, three, four, feeling freshnew energy coming in as you
breathe.
Five, six, seven, bringing backall that you have learned today
(16:06):
.
Eight, nine, almost there, and10.
Welcome back.
You're doing very powerful workby practicing this meditation
and if you do it daily, withoutskipping a day, for at least 21
consecutive days, this willchange your life for the better.
(16:28):
Thank you so much for beinghere.
As always, I appreciate yourtime and attention and I'll
catch you on the next one.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.