Grounding Meditation for Military & Fertility Transitions: 5 Minutes to Find Calm in the Unknown

Transitions—whether military or fertility-related—can shake your identity and leave you feeling emotionally exhausted. Whether you're facing a PCS, separation from service, or navigating infertility, IVF cycles, or pregnancy loss, you deserve a moment to breathe.

This gentle 5-minute meditation, led by Kerri Bicskei—Air Force spouse, psychotherapist, and founder of Mindful Warrior Alliance—will help you ground yourself, reconnect with your breath, and find calm in the uncertainty.

🎧 This is for you if you’re:

• A military member or spouse in the middle of a PCS, retirement, or major transition
• Starting or ending a fertility treatment like IVF, IUI, or egg retrieval
• Processing grief from a failed cycle or pregnancy loss
• Feeling unsteady, anxious, or disconnected from yourself

🧘‍♀️ Take a moment. You’re allowed to pause.
You’re allowed to feel.
And you don’t have to navigate these transitions alone.

👉 Listen now, subscribe, and share this episode with someone in your unit, clinic, or community who may need it today.

Transcript

0:01

Hi, I'm Carrie bge, military spouse, licensed therapist, and founder of Mindful Warrior Alliance. Welcome to the Mindful Warrior Alliance Podcast, your go-to space for real conversations around mental health IVF, fertility and military life. Each week we connect with leading experts, service members, male spouses, and thought leaders to bring you tools, insights, and stories to support your journey. Let's start to connect with your breath here, keeping everything in and out through the nose. Just slowing everything down around you. Just noticing this quiet, the stillness. The space that you've created. That's where making space. To leave behind the old and we're welcoming the new. And we're just embracing all of the fields, all of the emotions that are going through your brain and your body right now. You might be feeling. And rooted and grounded. Uncertain. Or unsettled. About where you are. Or where you will be. And we're just acknowledging that right now. No need for that to be any different. Just acknowledging all of those thoughts and feelings right now. As with each breath we are inhaling. This regrounding. And we're exhaling. To recenter. I want you to plant your feet on the ground. Or maybe you're laying down. Make sure that. Your back is connected to the ground or your feet are connected to the ground. Feel how solid the ground beneath you is. Let that deep sense of stability. Just represent what is true and unwavering about you. As a person I want you to identify what it is in your life. That can't be taken away. Connect with some sense of security. Safety. And settled ness that's inside of you. Whether that's your values and your belief system. Some aspect of who you are as a person. As you stay connected to your breasts. We're just gathering your strength. Your solidness. Your security. And breathing into those things. I want you to shift your attention to what it is that is changing. In this new season of your life. What is changing that's beyond your control. You're just identifying what your situation is right now. Trying to sort through. All of these unknowns. As you navigate this really challenging time. I want you to lean in and feel in to this sense of being unsettled. Knowing that that's okay. To feel that, to experience that right now. I want you to imagine your emotions. As leaves on a tree. And as the wind. Russel's them. Maybe they start to blow away. These emotions, these negative emotions, these hard emotions. Her swept away. With this gust of wind. So maybe you're labeling an emotion right now, or a couple of emotions. That you would want to be swept away in this gust of wind, maybe that's fear, anxiety. Stress. These insecurities that you have about your future. Which emotions are you wanting to let go of and allow to be swept away in this cost of wind? Picture now. This tree. Maybe it's an Oak. Maybe it's a maple. Maybe it's another. Strong tree that's rooted deeply into the ground. I want you to picture leaves still being left on this tree. After this gust of wind. Goes and sweeps away those emotions. There are leaves still on the tree. The leaves represent. The uncertainty. I'm not sure if those leaves will stay. Whether they'll go. Whether they'll turn color. Take a step back and look at this tree as a whole. It's roots. It's leaves. It's branches. At its core. The tree is unwavering and strong. It can withstand gossip wins. You also are strong. You were capable of withstanding transition. You're capable of withstanding. The seasons have changed. This season that you're currently in. Really seeing this transition as a new season. As you continue to grow. Your branches will extend. You'll rise up higher. Stronger. More rooted. And keep connecting to your breasts. As you embrace this opportunity to grow. To connect with your strength. To navigate. This exciting and uncertain time. Be here now. In this uncertain space. Amidst all the change. And know that this meditation is always here for you. It's always here to anchor you. Just as your breath is always here for you. And you feel anxious and unsettled. Your breath will ground you and will allow you to release. The fear and anxiety. About your transition. Trust that you will come out stronger. You are so capable. You have the ability to carve your own response? To your future. And that is really powerful. Your breath will help you to choose a calm response. When you feel anxious and uncertain. So keep coming back to your breath. Keep coming back to your meditation. Releasing. What isn't serving you. What emotions you're wanting to let go of. And making room. To embrace. These emotions that you want to make room for. Knowing that this is a season of change. And you're capable. Of withstanding. And thriving out of it. When you're ready. Go ahead and start to bring awareness to your fingers and your toes. Maybe you start to. Shake your head. Yes or no. Move your neck from side to side. Whatever movement feels good for you. So you gently just start to bring your awareness, your attention back into the space around you. Just noticing how you feel right now and knowing that, however, that is. You're right where you're supposed to be. Right now. I'm trusting that. We can come back to this meditation as often as you need to, when you're feeling uncertain and anxious. This meditation and your breath will always be here for you. And so will I. So, thank you so much for joining me on this episode and I will see you on the next one. Thanks so much for joining us on the Mindful Warrior Alliance Podcast. If today's episode spoke to you in some way, share it with your friend and leave us a review. It helps us to reach more warriors like you. Don't forget to follow us on social media and head to mindful warrior alliance.org to connect with our community access resources and stay up to date on what's coming up next. Until next time, take care of your mind. Stay strong and be mindful.