A Zen Mind Guided Meditations

🌤️ We all have those days…this meditation is a simple, loving practice, meant to help us reframe a bad day. Difficult days are inevitable, and sometimes our minds tend to focus on everything that's gone wrong. During this practice, we'll begin by acknowledging the challenges we've faced, turning some loving compassion inward, and gently shifting our perspective to recognize the goodness that still exists within our lives.

A bad day does not mean a bad life.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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ꔛ This practice is a perfect go-to for moments when you're feeling overwhelmed, stressed, triggered, anxious, worried, or when you just need a few minutes to collect your thoughts and return to peace and ease.

During this meditation, we'll explore the SBNRR (Stop, Breathe, Notice, Reflect, Respond) mindfulness technique, a gentle practice that can be used both during meditation and throughout everyday life.

We’ll move through SBNRR together, and create a little more space between your thoughts, emotions, and how you choose to respond. This practice is a beautiful reminder that even a few moments of mindfulness can help you approach life's challenges with greater compassion, clarity, and ease.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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💗 This 10 minute meditation is for those tender moments when our emotions feel difficult to navigate. Inspired by the idea that “the only way out is through,” this practice invites you to approach your emotions with love, compassion, patience, and acceptance.

When we're hurting, it's natural to distract ourselves, avoid uncomfortable feelings, or feel the need to fix or change them. But learning to sit with our emotions, even the difficult ones, can be a powerful act of kindness toward ourselves and an important part of emotional healing.

Through somatic awareness, breathwork, and a loving mantra woven throughout this meditation, you'll be guided to connect with your emotions through the body, honor what you're feeling, and offer yourself compassion exactly where you need it most.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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🍂 The changing of the seasons inspired this cozy autumn sleep meditation. Just as nature moves through seasons of rest, renewal, and restoration, so do we

During this cozy sleep visualization, we begin with slow, deep 4-7-8 breathing to support the vagus nerve and invite the body into a deeper state of relaxation. From there, you’ll be guided beneath an autumn night sky, attaching the thoughts and worries of your day to falling leaves and watching as they gently drift away.

I hope you soften into a space of peace, tranquility, and comfort as the day fades behind you and you begin to drift into deep, restorative sleep.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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💗 This meditation centers around the Sanskrit mantra Aham Prema, meaning “I am love.” So often, we seek love outside of ourselves, looking for it in other people, experiences, or places. But what happens when we begin to recognize that we ourselves are an embodiment of love?

Through mantra, breath, and heart centered awareness, this practice will guide you into opening your heart and reconnecting with the love already within you. As we nurture that connection, we create space to meet ourselves with greater tenderness and move through the world from a softer, more loving place.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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🫧 During this practice, we will explore a mindfulness technique called noting, which helps us become more aware of what’s happening as it happens. Here, we’ll gently name the experiences that arise: thinking, hearing, feeling. A thought, a sound, a sensation in the body, all becoming something we can notice.

It’s easy to get swept up in an experience before we’ve had a chance to recognize it. By giving it a name, we create a little space between ourselves and what’s unfolding. From that space, we can observe our thoughts and feelings with more clarity and compassion, and feel more connected to the present moment.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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🌬️ This meditation uses the breath as a single point of focus, helping to slow down a busy or anxious mind and bring your attention back into the present moment. Through the practice of breath counting, we’ll strengthen our focus and concentration while creating space from the thoughts that can contribute to feelings of stress or anxiety.

During this practice, we’ll count the breath from one to ten before making our way back down again (with guidance). You’ll have a few minutes of your own to carry on this practice without guidance as well. This is a simple technique you can return to whenever your mind feels scattered, your thoughts feel overwhelming, or you simply need a few moments to slow down and refocus.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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🪷 This meditation is a practice that you can take with you far beyond these next few minutes and into your everyday life. Shoshin is the Zen practice of “beginner’s mind,” inviting us to approach our experiences with openness and curiosity, as though we were experiencing them for the very first time.

⁠Download the Free Shoshin Guide Here ⁠

My question to you as you begin this meditation: what might change if you looked at your relationships, your work, or even the obstacles you face with fresh eyes? Sometimes, Shoshin is all we need to shift our perspective. Through this practice, you’ll explore what happens when you loosen your grip on what you think you already know, bringing a little more curiosity, excitement, and playfulness into the ordinary moments of your life.

(P.S., This is a great meditation to do outdoors!)

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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🐚This meditation takes us out of the thinking mind and into a sensory experience. So much of our lives are spent inside of our heads - thinking, planning, remembering, anticipating - while an entire world of sensation unfolds within the body.

Rather than a traditional body scan, this practice invites you to explore sensation itself, bringing awareness to the smallest points of feeling before expanding into the experience of your body as a whole.

All I ask is that you remain open and curious, noticing what you can feel and exploring what it means to experience the present moment through the body rather than the mind.

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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🌅 This meditation is the perfect start to a busy day. In just 5 minutes, we'll move through simple breathwork, using each inhale to welcome in gratitude, positive energy, possibility, and intention, and each exhale to release anything holding us back. Perfect for mornings when you're short on time, but still want to take a few moments for yourself and move into the day feeling centered, intentional, and open to everything ahead!

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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🪞 There are moments in our lives that face us with big questions, life changing decisions, and hard choices. Sometimes, those answers are not always easy to find, especially when our inner world becomes flooded with external input, the opinions of others, societal expectations, and the noise of everyday life.

This meditation is a deeply reflective practice that is meant to act as a mirror. Many times, the answers already lie within us, and we simply need to be guided to a space of silence and inner trust to be able to hear from within.

This meditation asks that you trust yourself.

Please note the structure of this meditation:

We begin this meditation with some gentle instruction. If you are listening to this meditation more than once, you may wish to start the actual meditation at 3:08

We move through a series of four questions, each offering 50–60 seconds of silence before we move on to the next.

You may wish to journal or reflect on these questions after the meditation. Keep a pen and paper (or your Notes app 😉) handy.

“The degree to which a person can grow is directly proportional to the amount of truth they can accept about themself, without running away.”

― Leland Val Van De Wall

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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🎙️ Welcome to this special bonus episode of A Zen Mind!

A few weeks ago, I had the pleasure of joining Aaron Hendon on The Mindful CEO Podcast for one of my favorite conversations I've had to date. In this interview, I share my personal journey into meditation and how it ultimately led me to creating A Zen Mind. We also get into business, hustle culture, mindfulness, neuroscience, brain training, and living a more connected, meaningful life.

This isn't a guided meditation, but if you've ever been curious about my story, my take on meditation and the practice itself, or how mindfulness can influence the way we move through life, I think you'll really enjoy this conversation.

You can find Aaron and The Mindful CEO Podcast in the links below:

The Mindful CEO

Aaron Hendon on LinkedIn

Aaron Hendon on Instagram

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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☼ This affirmation based meditation is a versatile practice that you can listen to at any point throughout your day. Whether you choose to sit in stillness or listen while you begin your morning, commute, enjoy your coffee, wind down for the evening, or get ready for sleep, these 100 affirmations are meant to make you feel your best.

This practice is especially powerful when listening first thing in the morning or just before bed. Our mind begins to absorb and reflect what we repeatedly tell it, & while not every affirmation may feel true right away, it is through consistency, openness, and patience that we begin to gently rewrite our inner narrative.

These affirmations are centered around positivity, self-belief, self-love, self-acceptance, confidence, gratitude, inner peace, resilience, and trust.

Affirmations begin at: 2:57

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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A bonus episode from our friend Christopher Fitton at Sleep Cove 🌜

Fall asleep fast and enjoy the deepest rest you've had in years with this deep sleep hypnosis session. Multiple hypnotic inductions help you sink deeper and deeper...turn the noise down on the outside world and ride the elevator down to a supremely relaxed, deep sleep state.

#sleephypnosis #deepsleep

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🌿This guided meditation is a healing space to release the weight of shame, grief, guilt, and regret. These are all completely normal human emotions, yet we often hold onto them far longer than we need to. During this practice, you'll gently acknowledge whatever is present, while shifting your focus toward self-compassion, acceptance, and the freedom to choose again. Using the breath and a grounding mantra, you'll be reminded that the past has already served its purpose, and that the present moment is where your true power lies.

"Every action I take is a conscious act of self-creation. I move with intention, courage, and clarity."

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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⏱️ Sometimes all we need is a quick break to tune into what matters most. This guided meditation is a simple way to reconnect with your breath, ground into your body, and tune into the intention of your heart, allowing you to move through the rest of your day with greater peace, positivity, and awareness. Whether you're feeling overwhelmed, distracted, anxious, or simply want to move through your day with more intention, this practice offers a loving, gentle space to pause, breathe, and reconnect.

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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A bonus episode from our friend Tyer Brown at Sleep Escape 💜

Tonight, this sleep meditation will guide you through using the body's natural relaxation switch (the vagus nerve) to lead you into a deep, restful sleep that lasts all night long. This episode is also accompanied by soft pink noise and delta waves to further aid you in sleeping better and deeper.

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☀️ This morning meditation was inspired by the power of perspective.

So often, it's not our circumstances that shape our mood, but the way we choose to experience them. A simple shift in perspective can transform frustration into gratitude, helping us find peace, ease, and grace in places we may have otherwise overlooked.

In this active meditation, we'll return to the mantra, "Today, I choose to see the good, and the good chooses me," while exploring the power of perspective, cultivating gratitude, and intentionally choosing thoughts that better serve you throughout the day.

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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💝 This meditation is an invitation to reconnect with your heart. So often, old fears, limiting beliefs, and past experiences create walls that disconnect us from our truth and make it difficult to live with openness, compassion, and love.

Through the breath, awareness, and intention, you'll be guided to soften those walls, release any heaviness you've been carrying, and return to the love, grace, and inner wisdom that have always been within you. May this practice help you cultivate greater peace within yourself and share that peace with the world around you.

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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🩷 This 10 minute practice offers the perfect break for those moments when stress or anxiety begins to creep in. This is a new, reupload of one of our most popular meditations from 2023.

Stress and anxiety are natural parts of the human experience, but often signal that our minds have drifted away from the present moment—worrying about what’s ahead or dwelling on what’s already past. This meditation gently guides you back to your center, grounding you in the here and now, reconnecting you with your body and the space around you.

During this practice, we move through 4-6 calming breathwork, comforting guidance, and positive reassurance that this too will pass.

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

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