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
May 6, 2026 • 23 mins
🧘 This is our very first Yoga Nidra session together.
Yoga Nidra (also known as yogic sleep) is a restorative meditation practice, which helps guide the body into a deep state of relaxation, while the mind remains aware.
It’s a powerful practice to help regulate the nervous system, release tension in the body and mind, and guide you into that delicate space between wakefulness and sleep (perfect for healing and subconscious...
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April 29, 2026 • 12 mins
🐚 This practice was created with the sole intention to bring you back to the now.
In 2010, Harvard University researchers found that “a wandering mind is an unhappy mind." So often, our suffering isn’t coming from what’s happening right now… it’s coming from the past we’re replaying or the future we’re anticipating.
This meditation gently guides you out of that mental noise, and back into the purity of now.
Through a simple &...
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April 22, 2026 • 17 mins
🪐This meditation is a safe landing for when you’re feeling burnt out, overwhelmed, or emotionally overstimulated.
So often, even during rest or meditation, we’re still trying to do something. This practice is different. Here, you’re invited to do nothing. To listen to your body, and give it whatever it needs.
This gentle meditation is an invitation to soften, to slow down, and to meet yourself with grace and compassion when you’...
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April 15, 2026 • 18 mins
🫧 During this meditation, we move through the 4–7–8 breathing pattern together. This particular breathing pattern is proven to help shift the body out of survival mode and into a more relaxed and calm state of peace and ease.
This is a moderate guidance meditation, meaning you’ll have space to breathe at your own pace, with gentle cues to keep you grounded and on track.
This practice is soothing, spacious, and deeply healing fo...
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April 8, 2026 • 18 mins
UPDATED⛰️We are all deeply worthy of the life we desire. Success, health, abundance, love, all of it is available to us. Yet so often, we find ourselves caught in pushing, forcing, and striving. These patterns keep us in a state of survival, and disconnected from our ability to receive.
This meditation brings you back to your core, reminding you that you are worthy of a beautiful and fulfilling life, without needing to prove or ea...
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April 1, 2026 • 16 mins
⏳ Patience is a practice. During this meditation, we focus on cultivating the energy of patience, softening the urge to rush, control outcomes, or jump to conclusions. These patterns often keep us in cycles of urgency and reactivity, until we bring more conscious awareness to them.
Through a simple visualization, you’ll be guided to create space. Space for things to breathe, unfold, and resolve in their own time. We shift into ...
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March 30, 2026 • 4 mins
I am so deeply grateful to share the next era of A Zen Mind.
A new look and feel, and new ways to experience your practice, with deeper, more intentional support.
Explore everything at azenmindglobal.com
Stay connected with me on on Instagram
Extended episode, audio experiences, and ad free listening on Patreon
Video episodes on YouTube
Additional links here
Learn more about your ad choices. Visit megaphone.f...
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March 25, 2026 • 21 mins
🌊This sleep meditation was created to help you release the day and drift into deep, restorative rest. We begin with a gentle 4-7-8 breathing rhythm to slow the body, followed by a soothing body scan guided by the natural rhythm of ocean waves.
This meditation is spacious, slow, and soothing for the mind, body, and soul.
Listen to the extended 1 hour version on Patreon
With love, Jo
👇👇👇 More from A Zen Mind 👇👇�...
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March 18, 2026 • 16 mins
🔄This practice is an invitation to reconnect with the natural rhythm of life. The gentle ebb and flow of release and renewal. In order to receive what is new, we must first be willing to let go of what we have been holding.
In this meditation, we move through breath-cued affirmations that guide you into the conscious exchange of releasing what no longer serves you and opening to more positive and aligned energy.
With each brea...
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March 11, 2026 • 15 mins
🙏 This morning affirmation practice is a beautiful way to begin your day grounded in gratitude and positivity. What we focus on expands, and gratitude is one of the highest frequencies we can embody. When we lean into it, we naturally begin to shift the energy of our entire day.
In this meditation, we move through 15 “I am” style gratitude affirmations along with gentle breathwork and full-body awareness to help you embody the fr...
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March 4, 2026 • 14 mins
🔮This meditation has become a go-to in my personal practice and is truly one of my favorite ways to begin the day.
During this 10 minute meditation, we move through a simple visualization exercise where you are gently guided into your future, both visually and emotionally.
Neuroscience shows that the brain does not clearly distinguish between a vividly imagined experience and a real one. When you regularly visualize a future out...
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February 25, 2026 • 19 mins
💚 During this loving practice, we focus on opening, activating, balancing, and harmonizing the energy of the heart chakra. Through gentle awareness and breath, we allow ourselves to soften into love, compassion, forgiveness, and emotional harmony.
The heart chakra is a natural and powerful center of connection, and it supports our ability to give and receive love freely, to connect deeply with ourselves and others, and to live wi...
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February 18, 2026 • 12 mins
✨ If you are new to EFT Tapping Download the free guide here.
This EFT meditation is designed for moments of anxiety, mental overwhelm, or when your thoughts feel like they are moving faster than you can keep up. We begin tapping right away and move through 4 intentional rounds, using affirmations that help you recognize what you are feeling, allow it to be there without resistance, and gently guide your mind and body into a calme...
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February 11, 2026 • 21 mins
☕️ This meditation is a little different than what we usually do. It’s an invitation into comfort, warmth, and slowing down in a way that feels genuinely nourishing.This practice is perfect for moments when you need a soft landing.
You’re encouraged to make this meditation your own. That might look like a warm beverage, cozy clothes, dim lighting, or simply settling into a space that feels safe and easy for you. We begin this prac...
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February 9, 2026 • 13 mins
🌤️ This meditation is a gentle practice for moments when your mind feels caught in worry, overthinking, or “what if” scenarios. Instead of trying to fight your thoughts, we shift your attention toward the best possible outcome and allow your body to experience what it feels like when things work out in your favor.
During this practice, you’ll be guided to soften the grip of anxious thinking, reconnect with your breath, and welcom...
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February 4, 2026 • 17 mins
🍃This meditation is a gentle somatic practice where we tune into the body and explore what it truly feels like to be safe being you.
The mind–body connection is incredibly powerful, and when we learn how to listen to the body and turn inward, it offers so much insight, clarity, and wisdom. During this practice, we’ll bring awareness to physical sensations, emotions, and the nervous system, creating space to feel supported and at ...
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February 2, 2026 • 11 mins
☁️This practice is one of my recent favorite breathing techniques for calming the nervous system quickly and effectively. The physiological sigh (also known as cyclic sighing) involves two inhales through the nose, followed by a slow extended exhale through the mouth. It’s a simple yet powerful way to bring your body back into a state of regulation.
This is a great practice if you’re feeling anxious, overstimulated, overwhelmed...
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January 28, 2026 • 24 mins
💤We could all use a little more self-love. This sleep meditation is a gentle practice designed to infuse loving, compassionate energy into your being as you drift off to sleep. We begin by settling the breath with a calming 4–6 breathing pattern, creating a sense of safety and comfort as the nervous system unwinds.
After fifteen minutes of gentle guidance, the practice transitions into soothing “I am” affirmations, followed by se...
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January 26, 2026 • 9 mins
🪄This is a short, daily meditation created to help you consciously elevate your state of being. Our state of being is the reflection of our thoughts plus emotion, embodied. And when we attune them intentionally, our outer world inevitably begins to match. In just 8 minutes, you’ll choose an energy, a feeling, or a mantra, and allow it to move through your entire body, elevating your state of being.
Over time, this becomes a powe...
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January 21, 2026 • 28 mins
🌀This is a full-body chakra healing meditation designed to gently bring your entire energy system back into balance. During this practice, we move slowly through each chakra, honoring its role and offering it presence, care, and intention.
Rather than forcing change, this meditation creates space for alignment to happen naturally. You’ll be guided through each chakra, while still having plenty of open time to feel, reflect, and d...
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