Inspirations by Chana Mason

You were never meant to do it all on your own. In every moment, you are held by circles of support, both seen and unseen.

The Western world tells us we’re on our own, that our health, security and survival rest on our shoulders alone. That story can leave the nervous system overwhelmed and make the world feel like a frightening place. Jewish tradition, like many indigenous traditions, offers another view: you are surrounded by concentric circles of support, on the physical plane and the spiritual one.

This guided meditation helps you feel that support in your body. Starting with the breath and a gentle full-body relaxation, you’ll widen your awareness circle by circle:

• Those who gave you life
• The family, teachers and community who raised you
• The countless unnamed hands that make your clothing, food, water, electricity and streets possible
• Your ancestors, who carry you as their legacy
• The angels and, beyond them all, the Holy One, breathing life into you this very moment

This practice is for you if you:

• Feel overwhelmed by carrying everything yourself
• Struggle with loneliness or feeling unsupported
• Find it hard to receive help, love or care
• Want to soften hyper-independence and let your body surrender
• Are looking for a Jewish or spiritually grounded gratitude meditation

Let this practice remind you that you are held by forces far greater than your own, so you can carry that support into your day and share it with others.

Suitable for daily use. Guided from Jerusalem.

Chapters:

00:00 Intro
03:53 Meditation start
05:51 Full-body relaxation
08:44 Those who gave you life
10:23 Family and guardians
11:07 Teachers, mentors and community
12:28 The unseen hands that sustain you
20:07 Your village of everyday support
23:06 The circle of your ancestors
24:49 The realm of the angels
26:13 Held by the Holy One
29:14 Returning, knowing you’re not alone

Living with chronic pain or fatigue can make it easy to judge your days by how much you hurt. This guided values meditation offers a gentler scorecard: how much did you embody what matters most to you?

Led by Chana Mason, a somatic therapist and meditation facilitator, this practice helps you shift your focus from symptoms to joy, meaning and vitality. You’ll choose one core value, such as connection, compassion, growth, play, service or wisdom. Then you’ll recall three moments from the past week when you lived it, using all your senses, and gather those memories into your heart.

Chana has lived with chronic pain and fatigue for over two decades. She draws on pain reprocessing therapy, an approach that helps the nervous system send more signals of safety, ease and pleasure and fewer danger signals. Even on a day spent curled up in bed, you can still live your values and have a successful day.

In this meditation, you will:

Carry a sense of ease, self-worth and meaning into your day

Chapters:

00:00 Introduction: Chronic Pain and Pain Reprocessing Therapy
01:36 Embodying Your Values, Even in Pain
02:46 Shifting Your Scorecard to Core Values
03:24 Settling In: Soften Your Gaze
03:52 Choosing Your Core Value
04:41 Breath Awareness
05:49 Looking Back: Did You Show Up?
06:48 First Memory: A Moment You Lived Your Value
08:25 Second Memory: Engaging the Senses
10:05 Third Memory: Reliving It Again
11:02 Gathering the Memories into Your Heart
12:05 Returning to the Present

#GuidedMeditation #ValuesMeditation #ChronicPain #ChronicFatigue #PainReprocessingTherapy #SomaticHealing #NervousSystemRegulation #SelfCompassion #Mindfulness #CoreValues

A guided meditation by Chana Mason on holding ease and discomfort at the same time, without judgment, pressure or a need to fix.

In the creation story, light and darkness exist side by side (Ohr and Choshech). Your body holds both too: sensations of ease and sensations of discomfort. In this meditation you bring calm, curious attention to your breath and heartbeat, notice a place of ease, then gently notice discomfort, and learn to hold both while trusting your body’s innate wisdom.

This practice is a good fit if you are exploring mind-body approaches, pain reprocessing, or simply want a calming breath-focused meditation that doesn’t ask you to change anything.

Meditation: Holding Both
Guided by: Chana Mason
Blessings from Jerusalem

Chapters

0:00 Introduction: Light and Darkness in the Creation Story
3:00 Guided Meditation Begins: Settling In and Breathing
6:09 Finding a Sensation of Ease
7:39 Noticing Discomfort
8:33 Holding Both Together
11:42 Closing: Returning to the Present

Hashtags

#PainReprocessingTherapy #DrHowardSchubiner #DrJohnSarno #AlanGordon #NicoleSacks #NievanaApp #CurableApp #GuidedMeditation #MindBodyHealing #PainMeditation #ChanaMason

You don’t need to wait for a miracle to make the news. You are one, in every breath and every heartbeat.

When revealed miracles make headlines, we feel awe and gratitude. This guided meditation helps you reach that same joy and wonder any time you want, by finding the miraculous in your own body and life.

You’ll start with the breath, the nishmat chayim (breath of life) you didn’t switch on today but that keeps you going. Then a gentle gratitude body scan moves through your heart, your senses of sight, hearing, smell and taste, the gift of speech, and the quiet work of the organs that nourish and sustain you without you having to think about it. From there, you’ll reflect on your power as a co-creator, through your hands, your mind and the creation of new life. You’ll also connect with the chelek Eloka mima’al, the spark of the Divine within you.

This practice is for you if you:

• Want to build a daily gratitude practice that feels real and embodied
• Sometimes feel small, overlooked or disconnected from your worth
• Are looking for a Jewish or spiritually grounded guided meditation
• Want to calm your nervous system and soften into your body
• Long to bring more awe and wonder into ordinary days

Let this practice be a reminder you can return to whenever you need it: place your hand on your heart, feel your breath and remember the miracle that you are. Then carry it out to the people around you.

Suitable for daily use. Guided from Jerusalem.

True abundance without boundaries doesn't become beauty — it becomes a flood. This unique interactive somatic practice is designed to help you find your voice, strengthen your boundaries, and build the capacity to say no with clarity and confidence.

Unlike traditional guided meditations, this session invites you to actively participate. Drawing on the Trauma Integration Protocol developed by Eric Waldorf, you'll move through three progressive boundary-setting exercises — each one building on the last — training your nervous system to hold firm, speak clearly, and honour your own limits without guilt or explanation.

As you practise, you'll be guided to stay present with the sensations, emotions, and thoughts that arise in your body — developing a deeper somatic awareness of how boundary-setting lives in you physically, not just mentally.

This practice is for you if you:

• Struggle to say no without over-explaining or feeling guilty
• Give too much and end up feeling depleted or resentful
• Want to strengthen self-worth and emotional boundaries
• Are drawn to somatic healing or trauma-informed practices
• Are exploring people-pleasing patterns and codependency recovery

Regular practice builds real change. Even responding to a recording trains your mind and nervous system to respond differently in real life.

Exercises increase in difficulty. Suitable for daily use. Guided from Jerusalem.

Join Chana Mason for a guided Jewish sleep meditation inspired by Yaakov’s Ladder and the teaching that every blade of grass has a malach—a messenger—calling it to grow. In this deeply relaxing nighttime practice, you’ll soften the body, open the heart, and enter a receptive state where the soul can rise beyond the limits of the day and return with gentle truths you already know, but may struggle to feel.

As you drift toward sleep, Chana guides you to visualize the ladder reaching into the heavens, climbing rung by rung into a realm of divine love, compassion, and belonging. From that higher place, you’ll gather messages of acceptance—“you are loved,” “you are enough,” “you are made of light”—and bring them back down into the mind, heart, and body, imprinting them like a blessing into the subconscious. This meditation is designed to keep working as you fall asleep, helping you wake with more safety, joy, and inner steadiness.

What you’ll experience

• A calming body scan to release tension and settle the nervous system

• A warm visualization of divine light, presence, and unconditional acceptance

• Yaakov’s Ladder imagery to receive higher wisdom and bring it into the heart

• Nighttime affirmations to support self-worth, trust, and emotional healing

• A gentle structure that can continue as you sleep

Sending you blessings from Jerusalem.

Join Chana Mason for an extended 8-hour Jewish sleep meditation designed to carry you gently through the night. This special long-form edition features the full relaxation and divine light grounding, then loops the closing ladder practice—returning again and again to Yaakov’s Ladder as you drift in and out of sleep. With each repetition, you’re invited to “climb” rung by rung into higher wisdom, receive simple truths of the soul, and bring them back down into the heart and body.

Created to support deep rest, nervous system calm, and subconscious integration, this overnight meditation helps imprint messages of love, safety, and belonging while you sleep. Let the repeated rhythm of ascent and return become a steady inner refuge—softening the mind, opening the heart, and helping you wake with more light, more joy, and a stronger remembrance of who you are.

Sending you blessings from Jerusalem.

This gentle guided meditation combines the wisdom of Kabbalah, the flow of divine light through the Sefirot, and the calming rhythm of breath awareness to help you transition peacefully from wakefulness into sleep.

Inspired by the sacred process of light flowing from Keter down through each sphere of the Tree of Life, this practice lovingly “says goodnight” to every energy center within you. By expressing gratitude, inviting stillness, and allowing each part of your being to rest, you will enter a state of relaxation, healing, and deep rejuvenation.

This is an 8-hour sleep meditation: after the guided portion ends, it flows into over 7 hours of gentle, calming music so you can stay relaxed and supported throughout the night.

Perfect for your night routine, sleep meditation, or relaxation practice, this session brings together Kabbalistic wisdom, mindfulness, breathwork, and guided visualization to support your peaceful rest, spiritual grounding, and nourishing dreams.

Discover how ancient traditions can calm modern minds, and let this meditation guide you into a restful night’s sleep filled with renewal, balance, and divine light.

This guided meditation for self-compassion and emotional healing is designed to help you soften inner criticism, release shame, and create a calmer relationship with the parts of you that feel stuck in addictive patterns, self-sabotage, anxiety, or harsh self-judgment. Using gentle breath awareness and embodied grounding, you’ll practice holding space with warmth and kindness so you can feel more peace, acceptance, regulation, and inner safety.

Before the meditation begins, there’s a short reflection on why judgment and inner criticism often lead to shutdown or defensiveness — and how an alternative approach rooted in compassion, witnessing, and trust can support real change. Then we move into a calming practice that invites you to place a hand on the heart and belly, connect to the breath, and meet one inner “part” with steady presence until it feels fully seen, heard, and understood.

If you’re enjoying these sessions, please like, comment, and subscribe — it helps this channel continue creating calm space for you.

Show Notes / Credits

With gratitude — this meditation was inspired by:

• Dr Mark Wolynn (@MarkWolynn)

• Dr Simcha Shapiro

Therapeutic frameworks referenced:

• IFS (Internal Family Systems)

• Somatic Therapy

More Guided Meditations

Follow for more guided meditation, mindfulness, self-healing, stress relief, anxiety relief, sleep meditation, trauma-informed meditation, and self-compassion practices.

#guidedmeditation #selfcompassion #mindfulness #anxietyrelief #stressrelief #healing

Join Chana Mason for a Torah-rooted breathwork practice that reconnects you to neshima (breath) and neshama (soul). After a short teaching, you’ll lie down and move into a gentle, conscious, connected breathing sequence—pairing a full-body relaxation with a visualization of the Divine Name (Yud-Hei-Vav-Hei) “surrounding and filling” the body. This guided journey invites safety, nervous-system calm, and a felt sense of Hashem’s love, ending with quiet integration and a blessing from Jerusalem.

Skip to the meditation: 07:00

Suggested posture: Listen to the lesson seated; lie down for the practice (thin pillow if needed).

What you’ll experience

• A concise teaching on “the breath of life” in Torah

• Body scan and audible sighs to release shoulder, jaw, and diaphragm tension

• Conscious connected breathing (nose → mouth phases) with clear cues

• Yud-Hei-Vav-Hei visualization mapped to head, shoulders/arms, spine, and hips/legs

• Heart-opening affirmations: receiving love on the inhale, blessing the world on the exhale

• Quiet music for integration and a gentle return to waking awareness