Freedom After Narcissistic Abuse: Guided Meditations with Kate Hamilton

Still replaying what happened, circling in self-doubt?

These guided meditations offer support to quiet their voice in your head, calm your body after a triggering text or memory, and find your way back to trusting yourself again. Created for women recovering after narcissistic abuse, gaslighting, emotional abuse, and coercive control.

Press play when you're looking for support to:

Calm your body after an upsetting interaction
Quiet your mind when it won't stop replaying what happened
Wind down when sleep won't come, even for a few minutes
Create space between their version of events and what you know to be true
Feel less alone as you rebuild self-trust

You do not need another hour of analyzing them. You need a place to hear yourself again.

Put in your earbuds, take one breath, and begin finding your way back to yourself.

Disclaimer: This podcast provides supportive and educational content only. It is not therapy, counseling, medical care, or a substitute for professional treatment. If you are experiencing a mental health crisis, please contact a licensed professional or emergency support service in your area.

All Episodes

Freedom After Narcissistic Abuse: Guided Meditations with Kate Hamilton

When the Holidays Hurt

September 08, 2026 • Kate Hamilton • Season 1 • Episode 50

0:00 | 15:42

The empty chair. The traditions that don't feel like yours anymore. The family who doesn't ask how you're really doing. This meditation is for the version of the holidays nobody puts in the commercials — and for finding steadiness inside it anyway.

Gentle meditations and resources for women healing after narcissistic abuse.

In this meditation, you’ll find gentle guidance to calm your body, release harmful voices, and restore safety.
This video is part of the podcast Freedom from Narcissistic Abuse: Healing Meditations with Kate Hamilton.
Every week, new meditations and resources are shared to support your healing journey.

Helpful Links for More Resources on Your Journey:

Download your 5 Minute Reset: https://www.katehamiltonmedia.com/5minutereset
Website: https://www.katehamiltonmedia.com
Apple Podcast: https://podcasts.apple.com/us/podcast/freedom-from-narcissistic-abuse-with-kate-hamilton/id1838628886
Instagram: https://www.instagram.com/katehamiltonmedia/
Facebook: https://www.facebook.com/profile.php?id=61579615245798
Pinterest: https://www.pinterest.com/katehamiltonmedia/
Youtube: https://www.youtube.com/@KateHamiltonMedia
Blog: https://katehamilton.mykajabi.com/blog
Start your healing journey with the Self-Healing Starter Kit → https://katehamilton.mykajabi.com/self-healing-starter-kit-sales-page
Deepen your peace with Survivor’s Sanctuary → https://katehamilton.mykajabi.com/Survivorssanctuary

Disclaimer: This podcast offers educational and supportive content only. It is not therapy, counseling, or medical treatment. If you are experiencing mental health symptoms or are in crisis, please seek help from a licensed professional or crisis service in your area.

healing from narcissistic abuse, narcissistic abuse recovery, meditation for trauma healing, guided mediation for survivors, you are not broken, kate hamilton

SPEAKER_00 0:00

Welcome, dear one. Welcome to this guided meditation when the holidays hurt. Take a slow breath in, following the breath in from the nose, down into the lungs, and let it fall gently out. Another slow breath in and a gentle breath out. Let your shoulders loosen, your belly soften. Let your face and jaw and neck relax just a little bit. And for these next moments, you don't have to pretend you're okay. You don't have to rise to anyone's expectations. You don't have to feel cheerful or grateful or strong. You don't have to put on a good face. This is a place where the ache can find the rest. Where the tenderness around these holidays can be held with gentleness. Letting the ache be held. There can be loss, loneliness, old memories, family routines and patterns, the grief of what was missing, the longing for what should have been, how life was going to be. Soft, uneven, steady, whatever it is. Placing a hand over your heart if that feels comforting for you. And noticing, feeling the warmth beneath your palm. Holding yourself here for what is. For this beautiful human being having a human experience. And now bringing awareness to other parts of your body, your face, your throat, your shoulders, your belly, other places where grief often curls in and holds tightness. And with gentle breaths in, letting your breath reach those places too. Gently arriving to those places too, softening the knots, loosening the tension, offering kindness and tenderness to all that lives inside. You're allowed to tend to them with gentleness and clarity. Now soothing the heart that hurts with these gentle affirmations, letting these truths move into you like warm light if they feel right for you, and if not, it's okay to simply let them drift by. Bringing your awareness back to your breath, slow and steady and real, feeling your hand on your heart, or the quiet warmth in your chest. May you release the pressure to perform or pretend. You're not alone, dear one. You are not wrong for hurting. You are allowed to move through this season in the way that feels most gentle to your soul. May you be well, dear one.