A Zen Mind Guided Meditations

💗 This 10 minute meditation is for those tender moments when our emotions feel difficult to navigate. Inspired by the idea that “the only way out is through,” this practice invites you to approach your emotions with love, compassion, patience, and acceptance.

When we're hurting, it's natural to distract ourselves, avoid uncomfortable feelings, or feel the need to fix or change them. But learning to sit with our emotions, even the difficult ones, can be a powerful act of kindness toward ourselves and an important part of emotional healing.

Through somatic awareness, breathwork, and a loving mantra woven throughout this meditation, you'll be guided to connect with your emotions through the body, honor what you're feeling, and offer yourself compassion exactly where you need it most.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :) 

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🍂 The changing of the seasons inspired this cozy autumn sleep meditation. Just as nature moves through seasons of rest, renewal, and restoration, so do we 

During this cozy sleep visualization, we begin with slow, deep 4-7-8 breathing to support the vagus nerve and invite the body into a deeper state of relaxation. From there, you’ll be guided beneath an autumn night sky, attaching the thoughts and worries of your day to falling leaves and watching as they gently drift away.

I hope you soften into a space of peace, tranquility, and comfort as the day fades behind you and you begin to drift into deep, restorative sleep.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :) 

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💗 This meditation centers around the Sanskrit mantra Aham Prema, meaning “I am love.” So often, we seek love outside of ourselves, looking for it in other people, experiences, or places. But what happens when we begin to recognize that we ourselves are an embodiment of love?

Through mantra, breath, and heart centered awareness, this practice will guide you into opening your heart and reconnecting with the love already within you. As we nurture that connection, we create space to meet ourselves with greater tenderness and move through the world from a softer, more loving place.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :) 

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🫧 During this practice, we will explore a mindfulness technique called noting, which helps us become more aware of what’s happening as it happens. Here, we’ll gently name the experiences that arise: thinking, hearing, feeling. A thought, a sound, a sensation in the body, all becoming something we can notice.

It’s easy to get swept up in an experience before we’ve had a chance to recognize it. By giving it a name, we create a little space between ourselves and what’s unfolding. From that space, we can observe our thoughts and feelings with more clarity and compassion, and feel more connected to the present moment.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :) 

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🌬️ This meditation uses the breath as a single point of focus, helping to slow down a busy or anxious mind and bring your attention back into the present moment. Through the practice of breath counting, we’ll strengthen our focus and concentration while creating space from the thoughts that can contribute to feelings of stress or anxiety.

During this practice, we’ll count the breath from one to ten before making our way back down again (with guidance).  You’ll have a few minutes of your own to carry on this practice without guidance as well. This is a simple technique you can return to whenever your mind feels scattered, your thoughts feel overwhelming, or you simply need a few moments to slow down and refocus.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :) 

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🪷 This meditation is a practice that you can take with you far beyond these next few minutes and into your everyday life. Shoshin is the Zen practice of “beginner’s mind,” inviting us to approach our experiences with openness and curiosity, as though we were experiencing them for the very first time.

My question to you as you begin this meditation: what might change if you looked at your relationships, your work, or even the obstacles you face with fresh eyes? Sometimes, Shoshin is all we need to shift our perspective. Through this practice, you’ll explore what happens when you loosen your grip on what you think you already know, bringing a little more curiosity, excitement, and playfulness into the ordinary moments of your life.

(P.S., This is a great meditation to do outdoors!) 

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :) 

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🐚This meditation takes us out of the thinking mind and into a sensory experience. So much of our lives are spent inside of our heads - thinking, planning, remembering, anticipating - while an entire world of sensation unfolds within the body. 

Rather than a traditional body scan, this practice invites you to explore sensation itself, bringing awareness to the smallest points of feeling before expanding into the experience of your body as a whole. 

All I ask is that you remain open and curious, noticing what you can feel and exploring what it means to experience the present moment through the body rather than the mind. 

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :) 

__

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This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

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🌅 This meditation is the perfect start to a busy day. In just 5 minutes, we'll move through simple breathwork, using each inhale to welcome in gratitude, positive energy, possibility, and intention, and each exhale to release anything holding us back. Perfect for mornings when you're short on time, but still want to take a few moments for yourself and move into the day feeling centered, intentional, and open to everything ahead! 

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :) 

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🪞 There are moments in our lives that face us with big questions, life changing decisions, and hard choices. Sometimes, those answers are not always easy to find, especially when our inner world becomes flooded with external input, the opinions of others, societal expectations, and the noise of everyday life.

This meditation is a deeply reflective practice that is meant to act as a mirror. Many times, the answers already lie within us, and we simply need to be guided to a space of silence and inner trust to be able to hear from within.

This meditation asks that you trust yourself.

Please note the structure of this meditation:

We begin this meditation with some gentle instruction. If you are listening to this meditation more than once, you may wish to start the actual meditation at 3:08

We move through a series of four questions, each offering 50–60 seconds of silence before we move on to the next. 

You may wish to journal or reflect on these questions after the meditation. Keep a pen and paper (or your Notes app 😉) handy.

― Leland Val Van De Wall

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :) 

__

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This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

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🎙️ Welcome to this special bonus episode of A Zen Mind! 

A few weeks ago, I had the pleasure of joining Aaron Hendon on The Mindful CEO Podcast for one of my favorite conversations I've had to date. In this interview, I share my personal journey into meditation and how it ultimately led me to creating A Zen Mind. We also get into business, hustle culture, mindfulness, neuroscience, brain training, and living a more connected, meaningful life.

You can find Aaron and The Mindful CEO Podcast in the links below:

The Mindful CEO 

Aaron Hendon on LinkedIn

Aaron Hendon on Instagram

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :) 

__

Explore more from A Zen Mind 

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