This episode is a 15-minute guided meditation called The 4 Check-Ins, designed to gently bring you back into presence.

We move through four simple but powerful points of awareness: breath, body, thoughts, and emotions. By checking in with each one, we create space between our inner experience and the stories we attach to it—grounding ourselves in what’s real, here and now.

It’s a calm, stabilising practice you can return to whenever you feel overwhelmed, disconnected, or in need of a mindful reset.

For more information on me as a therapist, yoga teacher and meditation practitioner, visit innershiftpsychology.com or follow me on instagram: @inner.shift.psychology