Growthinyou - Guided Meditations

In this episode you'll be guided through a breathwork exercise to balance your whole system. We accomplish this through alternate breathing through our nostrils and adding coherent breathing to it.

In this episode you'll be guided through a practice to just take pain for what it is instead of fighting and resisting it and thereby lowering it naturally.

In this episode you'll be guided through a breathing practice where the breath is broken down in 3 steps. In the end you'll do the whole sequence and breathe like a wave to help regulating your nervous system.

In this episode, you'll be guided through a soothing sensory forest bath to pull you out of stress and anchor you in the present. By engaging touch, sound, smell, sight, and taste through vivid nature imagery, this meditation helps quiet your mind and downshift your nervous system into deep calm.

In this episode you'll be guided through a cooling body scan to help you with insomnia and cooling your whole system down for optimal deep sleep.

In this episode, you’ll be guided deep beneath the waves to quiet the mind and reconnect with your inner stillness. Starting with a short story about a single drop of water realizing it’s actually the ocean, this meditation uses soft sounds and whale songs to help you sink past life’s daily noise into a place of deep, unbroken peace.

In this episode you'll be guided through a meditation for when your head feels in the clouds that will help you to drop back into your body. By connecting with the earth and breathing it's grounded energy into your system you relax your whole body and quite the mind

In this episode you'll be guided through a visualization to help you make decisions from your highest self instead of your current you. This will help you closing the gap between your best and current self much faster. It's not only helpful for the big decisions in life but is even a great habit to implement into daily life to let all the little decisions be made by the best version of you

In this episode you'll be guided through an inner smile meditation. It's an ancient taoist practice with a little spin and extra focus on the hearth. This is a great practice to incorporate into daily life as it helps to keep the heart open even when we face pain and unpleasant emotions. It can even be send to others and when incorporated into lovemaking it can open a whole new depth of in...

In this episode you'll be guided through a somatic release. By implementing somatic shaking and body movements you get rid of stored energy in your body and reset your baseline. This makes it easier to sit down for a meditation afterwards.

In this episode you'll be guided through a meditation to check your inner weather. You will explore your emotions without overly identifying with them and learn to just let them pass through you instead of trying to fight or change them.

In this episode you'll be guided through a meditation where we zoom out and travel into the vast space around us. By zooming out you get a new perspective on everyday problems and life in general.

In this episode you'll be guided through a meditation that brings some distance between you and the voice in your head. You'll see that you're not the mind and how to simply observe your thoughts instead of identifying with them.

In this episode, you’ll be guided through a simple grounding practice to get you out of your head and back into your body. No techniques, no counting just a quiet moment to feel the ground beneath you, release tension, and remember that you are already held. Perfect for whenever you feel overwhelmed or caught up in overthinking.

In this episode you'll be guided through a calming meditation on everyday magic, learning to notice the quiet wonder already present in your breath, your body, and the small moments you often rush past.

In this episode you'll be guided through a Memento Mori meditation. A practice of sitting with the awareness of your own mortality. Drawing on Stoic philosophy and the Buddhist tradition of Maranasati, this guided death awareness meditation uses a simple hourglass visualization to help you reconnect with what actually matters, let go of what doesn't, and feel the weight and the gift of bei...

In this episode you'll be guided through box breathing. A simple four sided pattern where you inhale, hold, exhale, and hold again, each for the same length of time. You'll find the box size that actually fits you, learn what to do when the holds start to feel uncomfortable, and build a tool you can use before a hard conversation, when your head won't stop, or lying awake at 2am. There...

In this episode you'll be guided through a somatic meditation on non-resistance. Most of us walk around in a permanent state of low-grade bracing: tight jaw, raised shoulders, guarded chest. We mistake that tension for strength. Through breathwork and a guided body melt, you'll learn to shift from armored to fluid, and find what becomes possible when you stop fighting what's already ha...

In this episode you'll be guided through a full Progressive Muscle Relaxation session. It's a clinically proven technique where you tense and release muscle groups one by one to activate your parasympathetic nervous system and drop into deep physical rest. Regular practice builds better sleep, reduced anxiety, lower blood pressure, and the body awareness to catch tension before it becomes...

In this episode you'll be guided through a bedtime visualization called the Mental Shredder. A practice for when you're lying in bed but your mind is still running the day back. Instead of fighting your thoughts, you'll learn to compost them: feed the worries, the what-ifs, and the unfinished tasks through a mental shredder, and turn the clutter of the day into something that actually...

In this episode you'll be guided through a full-body embodiment practice designed to bring you out of your head and back into the present moment — where your body has been waiting for you all along. Most of us live from the neck up. We treat the body like a vehicle. This practice is the antidote: a slow, sensory journey from thought into sensation. Moving through your breath, your hands, your...

In this episode you'll be guided through a transformative visualization that confronts the silent cost of hesitation and the reality of passing time. This practice takes you on a journey to a potential future to face the honest consequences of choosing comfort over your true calling. It is a deep, immersive experience designed to bridge the gap between your current path and your ultimate poten...

In this episode you'll be guided through a Sitali breathwork practice — an ancient yogic cooling technique that most people have never heard of, and one of the most immediately effective tools for calming an overheated nervous system. Sitali (Sanskrit for "cooling" or "soothing") works by drawing air over the wet surface of a rolled tongue or through slightly parted teeth,...

In this episode you’ll be guided through a restorative NSDR session (Non-Sleep Deep Relaxation)—a powerful power nap alternative to recharge your brain without any grogginess. This practice is designed to reset your nervous system, restore dopamine levels, and significantly reduce stress. By drifting into the space between wakefulness and sleep, you allow your body to enter a state of deep recover...

In this episode, you’ll be guided through a meditation on the nature of change. We often treat impermanence as the enemy, but it’s actually the only thing that makes growth possible. Learn to sit with the discomfort of the unknown and find out what’s waiting on the other side of your resistance. If nothing could change, neither could you.