I created these guided meditations to serve as a resource for transformation, release, calming and healing. Whether you have been meditating for years or have been wanting to start a meditation practice, these guided meditations are designed to be an easily accessible tool for anyone to use.
My hope is that you find yourself coming back to these meditations as part of your regular practice or anytime you need to decrease stress, connect with yourself, release what is not serving you and/or heal through inner child work.
Brief instructions and audio links are included with each guided meditation below. Namaste. xo
Box Breathing Meditation
Also known as four-square breathing. It involves repeating a four count breath pattern: four count inhale, hold your breath in for four counts, four count exhale and hold your breath out for four counts.
What I love about box breathing meditation is you can do it anywhere, anytime and research has shown intentional deep breathing can help regulate the autonomic nervous system to provide an almost immediate sense of calm.
The simple structure makes is perfect if you are just starting a meditation practice and aren’t sure what to do or if you are not really motivated to meditate, but want to do something. It’s also so effective in moments of anxiety, nervousness, fear or uncertainty. Following the pattern for a few minutes will decrease the intensity of those feelings and help you return to a more grounded state of being.
Letting Go Meditation
I created this meditation as a way to work through letting go of anything that is not serving you. Whether it is a habit, a thought pattern, a feeling, a connection or relationship and/or something from your past.
This meditation guides you through using your exhale to release that which no longer serves you. And using your inhale to open yourself up to receive that which you want and need.
I suggest, taking a few moments prior to the meditation to get clear about what it is that is no longer serving you and also what it is you want to welcome in. Use the power of your breath…exhale, let go and release, inhale, open up and receive.
Inner Child Meditation
When it comes to healing and truly being able to move past triggers and let go of beliefs and patterns rooted in past trauma, the Inner Child meditation is one of the most powerful tools we have. It has helped me gain so much clarity, understanding and insight into why certain people, situations and dynamics trigger me and then continue to show up throughout my life in different forms.
What I have learned through my own work and the work I do with clients, is that we have all grown up to become the person we needed in the “traumatic” moments of our childhoods. Someone who grows up to be an amazing listener may have felt they were never “heard” as a child. Or the person who never felt “special” or recognized is the one who is always spotlighting and supporting their friends and family.
In this meditation, you will go back and recall the moments from your childhood that made you feel “less than”, unsafe, unloved, unworthy or not seen. You will visualize your self as a child in these moments. You will also visualize your present day self. Present day you will show up and give child you whatever it is she needed in that moment. Did she need to hear she is loved, beautiful, safe, deserving of everything and anything and perfect exactly as she was in that moment? Give your inner child whatever it is she needed and step into healing and ending the “trauma” pattern and dynamic that moment created.