When you’re feeling triggered, reactive, or on edge, this guided meditation helps you settle the nervous system and come back to a sense of basic okay-ness. We ground in the body, soothe the “soft animal” within, and gently quiet mental chatter through breath and sensation. From there, we use awareness to open to the heart, allowing kindness and calm to replace bracing and defensiveness—so experiences can flow through without overwhelming you.

You’re welcome to join me live each week for these meditations — free for everyone — by signing up here. We always start with a guided meditation to set the tone for the evening. If you’d like to explore the talk that followed this meditation, you can listen to it here.