A Zen Mind Guided Meditations
Welcome to your personal sanctuary 🤍 Take a deep breath, settle in, and return to the present moment with A Zen Mind Guided Meditations, lovingly created and hosted by Jo Rose. Whether you're new to meditation or have been practicing for years, these sessions are here to support you—meeting you exactly where you are. Each meditation is a gentle space to turn inward, release what no longer serves you, and reconnect with your truest self. Slow down, breathe deeply, and realign with clarity, wisdom, and peace.
Episodes
January 12, 2026 • 13 mins
💭This three-part breath is one of my favorite ways to calm the nervous system in an easy, soft, and practical way, as we create safety, rhythm, and ease through the breath.
This practice was inspired by a question I was recently asked: what would help you feel just 1% better in this moment?
It’s a simple yet profound return to your inner world, your needs, and your ability to offer yourself exactly that. This practice is an invi...
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January 7, 2026 • 13 mins
💆So many of our practices here focus on cultivating specific energy, but this practice is a little different. This is an invitation to sit with yourself, exactly as you are, without guidance, without a specific goal or intention.
Rather than trying to create or shift anything, this space allows you to rest in presence and find comfort within your own inner world.
We begin with a short period of gentle guidance to help you arrive...
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January 5, 2026 • 14 mins
🌟This meditation is part of the new Abundance Series, a collection of practices designed to cultivate and expand into different forms of abundance in your life.
This is an active meditation, where we focus on abundance in the form of energy, enthusiasm, inspiration, and motivation. This is a powerful practice for self-empowerment, reconnecting with your inner drive, and fully showing up for what you’re creating - expanding far be...
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December 31, 2025 • 26 mins
🌌This meditation is in honor of the new year, but has been created for you to return to again and again, whenever you want to reconnect with the energy of your divine, future self.
This practice begins with opening the heart and resting the nervous system, allowing you to feel safe and worthy enough to hold the life you envision.
During this practice, you’ll be guided beyond your current sense of self, and into the wider field...
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December 29, 2025 • 16 mins
➰With the end of the year upon us, this meditation is a perfect practice to offer ourselves closure, acceptance, and conscious release, and simultaneously, renewal. It allows us to honor what has been, make peace with what remains unresolved, and create space for what is ready to come next. This is an active meditation, inviting you to gently reflect and meet whatever arises with honesty and acceptance.
This meditation is a timel...
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December 24, 2025 • 16 mins
🫂This meditation is a practice in self compassion, inner safety, and inner kindness. This practice is meant to instill safety and presence within the nervous system, which encourages you to truly feel safe and embodied in the affirmations that follow. During this meditation you’ll be reminded that you are so deeply deserving of the things you want in life, and that the world needs more of you and your greatness.
This is a loving...
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December 22, 2025 • 11 mins
This meditation is a light hearted practice, and a return to your own inner voice, intuition, and deepest self knowing - especially in the small, everyday moments. Rather than offering answers or perspective, this meditation simply creates space for your answers to surface naturally.
We begin by gently reconnecting with the body and breath, followed by a series of easy, open ended, self check-in style questions that invite gent...
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December 17, 2025 • 14 mins
🪞Imagine how much would shift if you truly believed that everything you want in this life wants you too…
If you’re new to EFT, download our FREE EFT Tapping Guide here.
This guided EFT tapping meditation was inspired by a practice that found me right when I needed it, and maybe it’s finding you at the right moment, too. During this session, we move through four rounds of EFT tapping to cultivate unwavering trust and belief in y...
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December 15, 2025 • 13 mins
🌞This was inspired by anyone who might be feeling the winter blues - physically, emotionally, or energetically. This meditation is a soft, warm, soothing light bath that guides you through flowing warmth, light, love, and presence through your entire body. This meditation follows a body scan style, and is infused with layers of compassion and ease for the self. A simple way to return to your heart and body, and warm yourself from...
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December 10, 2025 • 12 mins
💛 No one is immune to emotional overwhelm. Even the strongest, most composed people feel waves of emotion, pressure, and thought spirals inside. This practice is not about ridding yourself of what makes us human - rather, changing our relationship with it.
During this soothing meditation, we explore the spaciousness and the calm that is beneath the surge. You’ll be guided into creating peace and stillness to coexist.
With lov...
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December 8, 2025 • 10 mins
✨ This meditation is a gentle return to what is real: complete and total presence. It is so easy to be pulled into the future by our goals and desires, or tangled in memories of the past. This practice guides you back into the only thing that truly exists: right now. Here, we soften into acceptance. We practice meeting life exactly as it is, without pressure or resistance, and allow ourselves to feel eternally supported by this mom...
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December 3, 2025 • 14 mins
🤍Self-forgiveness is one of the most powerful gifts we can offer ourselves. This meditation isn’t about digging up the past or reliving old moments, it’s about softening & acknowledging the parts of you that tried their best, and offering them the compassion they deserved all along.
During this practice, we move through gentle reflection, inner forgiveness, and gratitude, allowing shame, regret, and self-judgment to loosen their ...
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December 1, 2025 • 11 mins
🧬This is an easy 10 minute practice that you can do at any time during your day. This practice is simple in its essence, as we focus on the breath and the body, creating a deep sense of internal safety. We move through gentle grounding through the body, easy breathwork, and finish the practice with a mantra. This practice was created to help you regulate your nervous system so you can relax, think clearly, and open yourself to the...
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November 26, 2025 • 14 mins
☁️This practice is a soothing, nourishing space for your mind, body, and soul, and is perfect for when you just need to relax. During this meditation, we move through gentle breathwork, a full-body release, and a simple visualization to help you drift into a state of complete inner bliss, and total body relaxation.
This practice is a soft and comforting landing, where you can float, rest, and return to yourself, without any expe...
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November 24, 2025 • 11 mins
❤️🔥 Love and compassion are most powerful when nothing is expected in return. This 10 minute practice will guide you into cultivating a deeper sense of connection, softness, and peace, as we extend warmth, compassion, and goodwill to yourself, to loved ones, strangers, and to every being in the world. As you send kindness outward, you naturally receive it back - through the calmness in your body, and a felt sense of belonging to ...
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November 19, 2025 • 21 mins
🌄SLEEP VERSION: This guided visualization is part of the Inner Sanctuary series, a collection of meditative journeys created to guide you into a restorative, healing space within.
During this practice, you’ll journey to a temple on the side of a mountain, a place untouched by the daily stress, expectations, and responsibilities of your day to day life. It’s simply a space to decompress, reset, and come back to yourself.
We beg...
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November 19, 2025 • 16 mins
🌄This guided visualization is part of the Inner Sanctuary series, a collection of meditative journeys created to guide you into a restorative, healing space within.
During this practice, you’ll journey to a temple on the side of a mountain, a place untouched by the daily stress, expectations, and responsibilities of your day to day life. It’s simply a space to decompress, reset, and come back to yourself.
We begin this experie...
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November 17, 2025 • 11 mins
🎒This guided visualization is a practice in releasing what you can’t control and trusting what’s ahead.
So much of our stress comes from trying to manage every detail, every outcome, every feeling. And while effort has its place, there comes a point where the most supportive thing you can do is step back, breathe, and hand it over.
This meditation is for that moment.
Whether you’ve been overthinking, carrying emotional weight, ...
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November 12, 2025 • 17 mins
🪽Stress and anxiety can sometimes feel like a tug-of-war. We often convince ourselves that we shouldn’t be feeling this way, creating a negative feedback loop in our own minds. So rather than fixing, changing, or controlling this experience, during this practice we create space to simply be, to simply surrender.
Sometimes the deepest healing comes from meeting yourself exactly where you are, with softness, patience, and compassio...
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November 10, 2025 • 13 mins
🔍 What does purpose mean to you? This is an activating meditation designed for deeper reflection, both during the practice and in the days that follow.
We often believe purpose is something external to be found or achieved, but this meditation is a reminder that your purpose has always lived within you. It’s simply about uncovering the layers that reveal your truth.
Throughout this practice, you’ll be guided through three reflec...
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