Just the Meditation: This 10-minute guided meditation invites you deep underground to listen for the "message of the heart." Using progressive body softening and breath awareness, you'll descend into your inner underland to discover what wisdom awaits in the shadows.

This meditation is excerpted from our Underland Part 3 episode. Listen to Monday's full episode for context and teachings on journaling your meditation insights and sheltering inner wisdom.

Set against calming nature sounds of the Amazon rainforest, this underground meditation guides you through a unique practice of softening and listening. Rather than rushing through your practice, you'll learn to linger in the depths of consciousness, allowing whatever wants to emerge — whether worries, memories, phrases, images, or daydreams — to surface naturally.

What You'll Experience:

• Guided descent into underground consciousness
• Progressive body softening from face to belly
• Extended silent meditation for deep inner listening
• Practice of witnessing thoughts, stories, and heart messages
• Gentle return with breath awareness and movement
• High-quality nature soundscape from the Amazon Rainforest for immersion

Post-Practice Suggestion: Have a journal nearby to capture any insights, images, or messages that emerged during your practice — even if they seem nonsensical at first.

Podcast Break Notice

Our Mindful Nature will be taking a brief hiatus for the holiday season. We'll return in the new year with fresh nature-inspired practices to support your meditation journey. Thank you for being part of our mindful community — may your practice continue to flourish during this restful pause.

Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.

New episodes every Monday (just the meditation) and Thursday (a full meditation class).

Learn more or contact me at https://www.merylarnett.com/.

Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:

https://www.nickcmcmahan.com/

https://www.instagram.com/itsbriannanielsen

This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.