🪷 Guided Meditation for Balance, Calm, and Inner Alignment

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. 🌿

Chapters

• 0:23 Invitation To Come Home
• 0:45 Settling The Body And Breath
• 2:14 Grounding Through The Feet
• 3:28 Clearing Legs, Hips, And Belly
• 4:27 Opening The Heart Center
• 6:23 Thoughts As Leaves On Water
• 8:06 Crown Light And Connection
• 10:15 Expanding The Ribs And Breath
• 12:23 Full-Body Alignment And Flow
• 13:32 Closing Gratitude And Return

Transcript

SPEAKER_00: 0:00

Hey there. Today's meditation is an invitation to come home to yourself. Even just a few moments of mindful breathing and awareness can help help us regulate our body, settle our mind, and lift our spirit. So when you're ready, find a comfortable position, sitting or lying down, and just allow your hands to rest softly. When you're ready, close your eyes if it feels comfortable. Begin by taking a deep full breath in through your nose and exhale slowly through your mouth. Once again, inhale calm and exhale tension. Feel the gentle weight of your body 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. Let gravity do the work. You don't need to hold yourself up right now. Your only job is to arrive. Bring your awareness to the soles of your feet. Imagine roots extending down from your feet into the earth. Steady, strong, supportive. With each exhale, release anything that doesn't belong to you. Just let it go. With each inhale, draw in that stability, nourishment, and ease. Notice yourself beginning to relax into the knowing that you can be connected. That you are connected. Now move your attention slowly up through your body, from your feet to your legs. Notice the immense energy you hold there. And allow it to soar through your legs as opposed to feel stuck in your legs, moving up now through your hips and your belly. A kind of energetic clearing. With each breath, allow your muscles to soften and your energy to flow freely. No need to hold on to anything. Draw your awareness now to your heart center, the bridge between your physical and spiritual self. And as you breathe into your chest, imagine a warm golden light expanding outward, balancing what feels overactive, and awakening what might feel dormant. This light connects mind, body, and spirit, reminding you that you are one whole system. You are not your pain. You are not the part of your body or your mind, your spirit that is drawn to pain. You have access to all of your beautiful mind, body, and spirit as a whole, beautiful, balanced system. Feel it swirl. It's warm, nurturing. Feel your aches and pains just dissolving and the spaciousness growing here. And in the space comes more light and more energy to flow. Now I want you to notice your mind. Thoughts may still swirl, but you don't have to chase them. Imagine each thought like a leaf floating down a slow moving river. Watch them pass. Your mind is not your enemy. Give it permission to rest. Take a moment to say out loud or to yourself it's okay. We can rest now. Let it go. Feel the stillness underneath your thoughts, the quiet rhythm that's always there, waiting. Now bring your awareness to the crown of your head. And imagine a soft beam of light descending from above. And it's connecting you to something larger. Whatever that means to you. Whatever you want to name it, go ahead. It's source energy, it's the universe, it's life itself. Whatever it is, it's this beautiful soft beam of light descending from above and connecting you to something larger. Feel the beautiful pull and stretch, stretching down through the roots as we did when we grounded ourselves in the beginning, and then lengthening up to the energy that is reaching out to you through your crown of your head. You're expansive and connected. Let that light flow down through your head, your neck, your heart, and your belly all the way down to your feet. Savor the alignment. Energy flowing freely from sky to earth and beyond in both directions. Flowing freely from sky to earth. Free of thinking. No need to act. Now I want you to imagine your rib cage area. The area that protects your vital organs on both sides of your body, just under your arms, just above your belly. And as you breathe, I want you to expand into that area. Feel it lengthening. Your ribs opening. And as you exhale, feel them coming gently together. Like an accordion, almost playing music. Feel the freedom and the agility of this area. Feel how connected it is to your breath. Take a few more breaths here. Feeling the pull up and down and side to side, the stretch, the beautiful energetic expansion. If it feels right, go ahead and stretch your arms out to the side as far as they can go. The energy coming out to the edge of your fingertips. Down through your toes, out through the top of your head. Now coming back to your gentle breathing. Notice the clearing that has taken place. You're aligned and your energy is flowing freely. Take a few final breaths here. Deep, slow and complete. Inhaling balance, exhaling release, inhaling wholeness. Exhaling peace. Access the joy of this moment. Relish the knowing the gratitude that you are here. As we come to a close, say out loud or to yourself, I am grateful for my body. Notice how easily your breath moves right now. How your mind feels quieter. And how your spirit feels supported and clear. And you can return to this alignment any time with a single conscious breath. Draw your hands together or place them over your heart and belly to complete our practice. Memorize this feeling. Associate with the feeling of where your hands are right now, so that you can recall this feeling that we've co-created anytime you want, simply by placing your hands where they are right now. Stretch whatever you need. Opening your eyes now. Namaste, my friend. Have a great rest of your day.