Your Inner Vitality

This extended guided meditation is a slow, grounding practice for anyone who is learning how to choose themselves more consistently. (There is a shorter 6 minute version of this meditation too if you need a this bite sized)

If you’ve been feeling disconnected from your needs, unsure of when to speak up, or caught between honouring yourself and keeping the peace, this practice offers space to pause, breathe, and come back to what you know inside.

In this longer version, you’re invited to gently explore:

• why self-advocacy matters to you right now
• what you may be ready to let go of
• who you are becoming as you choose yourself more often
• where in your life self-advocacy is asking to be practiced more consistently

This meditation is intentionally slow, spacious, and grounding, allowing you to settle into your body, soften your nervous system, and reconnect with your inner voice without pressure or force.

You can return to this practice whenever you need support with boundaries, clarity, decision-making, or self-trust.

Best listened to when you can sit or lie down comfortably, with minimal distractions.

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

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https://www.facebook.com/groups/yourinnervitality

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Website: https://www.yourinnervitality.com/

This short, calming guided meditation is designed for anyone who wants to pause, breathe, and reconnect with themselves, even on a busy day. (This is a 20 minute extended version of this meditation if you would like dig deeper)

In just over six minutes, you’ll:

• Reconnect with your voice: Take a moment to notice why self-advocacy matters to you right now.
• Let go of what no longer serves you: A gentle reminder to release old patterns, doubts, or habits that weigh you down.
• Step into your truest self: Begin to imagine the version of you who honors your needs and choices more consistently.
• Practice self-advocacy in your life: Identify one place where choosing yourself could feel more possible today.

This meditation is intentionally short and grounding, perfect for a quick reset, a pause before a busy task, or any moment you need to remember your worth and trust your inner voice.

Tip: Find a comfortable seat or lie down, close your eyes if it feels safe, and allow yourself these few minutes to just be.

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
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Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

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Website: https://www.yourinnervitality.com/

In this episode, we dive deep into the practice of money manifestation. If you've ever wondered whether it's possible to attract financial abundance through focused intention, this meditation is designed for you. You'll be guided through powerful affirmations to rewire your mindset and shift any limiting beliefs around wealth. It's time to align with your financial goals and open the door to more prosperity and abundance in your life.

What to Expect:

• A grounding meditation to focus your mind.
• Affirmations designed to break down scarcity thinking.
• Insights on how to strengthen your money mindset for long-term success.
• Visualization techniques to help you see and feel the financial freedom you're manifesting.

Why Listen?
Manifesting money starts from within. This guided meditation is crafted to help you sink deeper into a positive money mindset, attract wealth, and unlock the financial freedom you've been seeking. Whether you're new to meditation or experienced, this episode offers practical techniques to transform your financial life, one affirmation at a time.

Call to Action:
After listening, reflect on how these affirmations made you feel. Did any particular affirmation resonate with you? Share your experience in the comments, and if you’re ready for more, sign up for my Breakthrough Group Coaching Program where we dive deeper into transforming your mindset!

Listen Now and start your journey toward manifesting financial freedom!

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Welcome to a special episode designed just for you—a guided meditation to help you connect with your future self, find clarity, and embrace new beginnings.

Life can feel overwhelming. With so much going on, it’s easy to lose sight of where you’re headed or doubt whether the future holds what you truly desire. That’s why I’ve created this meditation—to give you a moment to pause, breathe, and reconnect with the path you want to walk.

In this meditation, we will:

• Ground ourselves in the present moment, letting go of stress and distractions.
• Visualize your ideal future—what does it look like? How does it feel?
• Tap into your inner strength and courage to overcome any obstacles or fears.
• Feel empowered to take the next step, knowing you have everything you need within you.

Whether you’re facing a big decision, feeling stuck, or simply longing for more direction and purpose, this meditation will guide you to a place of peace, clarity, and confidence in your ability to create the future you want.

Find a quiet space, settle in, and let's journey together toward a brighter tomorrow.

If you enjoy this meditation, consider sharing it with someone who might need it today. And remember, I’m here to support you in your journey—whatever mountains you’re facing, you don’t have to climb them alone.

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Maybe you’re feeling like you’re stuck at the bottom of your own mountain right now. Overwhelmed by challenges, doubting whether you can take that next step. I’ve been there, too. Climbing Sulfur Mountain was both a literal and metaphorical journey for me. At the start, I wasn’t sure I had what it took. But step by step, with each curve and steep incline, I discovered strength I didn’t know I had. And when I reached the top, under those rare clear skies, I saw the future stretched out before me—wide open and full of possibility.

Here’s what I want you to know:

• You’ve already climbed so many mountains you never thought you could. This is just another one.
• You are capable of incredible things, even when it feels impossible or the path isn’t clear.
• Every challenge you've faced has prepared you for the ones ahead—trust that inner strength.

Life will throw curveballs, and the climb might feel steep, but you’ve done it before, and you can do it again. And this time, you have even more experience, more wisdom, and a clearer sense of where you want to go.

So, wherever you are right now, whatever challenges you’re facing, know this: you have everything you need to summit your own mountains. Your future is yours to create.

If you ever need a reminder of the greatness you hold, or if you feel stuck and unsure of the way forward, let’s talk. Together, we’ll keep climbing.

Take a deep breath—you’ve got this.

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

In this episode, I invite you to step away from the chaos of your daily life—the worries, future plans, and never-ending to-do lists—and take a much-needed break with me. Through this guided meditation, we'll focus on letting go of the mental clutter that weighs you down. Together, we’ll create a space of calm where you can clear your mind, release tension, and hit the reset button. Whether you're feeling overwhelmed or simply need a moment of peace, this meditation is your opportunity to pause, breathe, and recharge. Join me in this practice of mindful relaxation, and discover the power of taking a break to stress less and find clarity.

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Welcome to another episode of the Monthly Mindful Meditation Podcast. I'm Jessica Fraser, your guide on this journey to finding time and inner peace.

In today's guided meditation, I invite you to let go of the chaos and distractions that fill your mind. Here, we'll embark on a journey to free your thoughts and find solace in the simplicity of your breath. Allow me to help you clear your mind, giving you the space to just be.

As we begin, picture your to-do list gently drifting away, carried by the clouds, leaving you with a sense of calm and clarity. This is your moment to step away from the hustle and embrace stillness. So, find a comfortable place, close your eyes, and let's breathe together, discovering the serene power of simply being.

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Welcome to this guided meditation on finding your intuition. When feeling less confident and insecure, this meditation helps you quiet internal chatter and deepen self-awareness. Together, we will release insecurities and harness your inner wisdom, guiding you to trust your deeper knowing. Join Jess to build confidence and reconnect with your innate intuition, using visualization, affirmations, and mindful awareness. Take a few moments for yourself, and emerge with a renewed sense of self-trust and clarity.

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Experience a journey of self-discovery and connection with our guided meditation focused on relationships. Take a moment to slow down your thoughts and gain clarity on what you need in your relationships, how you show up for others, and how you care for yourself. This meditation will help you ground yourself, explore your relationships with compassion, and bring intention into the way you interact with those around you. Find balance, create deeper connections, and honor yourself as you navigate the complexities of relationships. Join me to rediscover the power of mindfulness in building stronger, more fulfilling connections.

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

In this episode, we dive into one of the most frequently asked questions in today's fast-paced world: "How can I manage a busy job and travel more?" Join me as we explore practical tips and strategies to help you find a balanced life amidst work demands, family commitments, and your passion for travel and to just take a break. I'll cover techniques for taking micro-breaks, navigating school schedules, and making the most of long weekends. Even a strategy for taking time for date nights with something I call the "dating hierachy. Plus, we'll share insights for entrepreneurs and working parents on how to prioritize travel while maintaining work productivity.

Whether you're balancing a 60-hour work week, juggling parenting duties, or just looking for ways to break free from the daily grind, this episode offers actionable advice to help you find harmony and rejuvenate through travel, rest and connection with loved ones.

This blog was mentioned about stretching your paid vacation days: "1 Genius Travel Hack to Maximize Your Vacation Days and Unlock Adventure!"

Don't miss this insightful episode that promises to inspire you to find balance, seek adventure, and make time for the things that matter most.

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/

Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: [email protected]

Get your FREE Wheel of Life Tool and exclusive access to more content like this:
https://survey.zohopublic.com/zs/RtbGjp

Your Inner Vitality Community Facebook Group:
https://www.facebook.com/groups/yourinnervitality

Instagram: https://www.instagram.com/yourinnervitality/
Facebook: https://www.facebook.com/yourinnervitality

Website: https://www.yourinnervitality.com/