In this 15‑minute guided meditation, the narrator invites listeners to pause a hectic day and reset their energy through a structured practice. The session begins with instructions for creating a calm environment and setting an intention to disconnect from external distractions. The core of the practice is a detailed alternate‑nostril breathing exercise, with step‑by‑step guidance on hand placement, inhalation, exhalation, and rhythm. After the breathwork, the guide leads a body‑awareness scan, noting physical relaxations and encouraging the listener to notice shifts in lightness and balance. A visualization follows where the practitioner calls back scattered life‑force energy, imagines a bubble containing draining attachments (e.g., over‑productivity, external opinions, impossible standards), and consciously releases this weight, watching the bubble fade away. The meditation concludes with grounding breaths, a gentle return to the present moment, and an empowering affirmation that the listener is now more centered, regulated, and ready for a powerful day.
Chapters
Hello, beautiful souls. Welcome into this guided meditation to reset your energy when your day starts running away with you. So we live very hectic, busy, modern lives, and it's easy to get swept up, overwhelmed, and disconnected with the goings-on that are happening every single day. But there is so much power in taking a few minutes to regulate and reconnect. It can change your whole perspective. It can change your whole mood, your whole state., and as a byproduct, that will change the decisions that you make and the actions that you do or don't take, which is very powerful. So although this is a short practice, it is a very powerful one. Before we dive in, I'm just gonna cue you on the alternate nostril breathing that we are going to be doing together as part of this meditation. So you are going to need to take either your thumb and your pinky finger where your thumb and your ring finger. And what we're going to do is you're going to inhale deeply and exhale out, and then you're going to clamp your thumb over your right nostril and breathe in deeply through your left nostril only. Then you're going to exhale from your left nostril only, and you're going to switch your finger to your pinky or your ring finger. And inhale through the right nostril only. Exhale through the right nostril, and then switch the side that you're clamping. Clamp down with your thumb on the right and inhale through the left. Exhale through the left. Clamp down the left with the pinky or the ring finger, and then repeat on the other side. So don't worry if you've done that and you've thought, my God, my nose is blocked, or my God, my nose is making some crazy noises. That is fine, that is normal. You might find that your nose actually starts to clear as you do this, and if you really find it difficult to bring air in through one or both of your nostrils, you can open your mouth slightly to help you get enough air in. So when you're ready, with all of that being cued, Find a comfortable seated position. I invite you to make sure the room is dim or even dark. You could even use an eye mask, you could use headphones, whatever you need to support you to full— fully drop into this practice. And as you're setting the mood here, as you're cutting out all these sensory distractions, set an intention to cut out everything that came before as well. So you are taking these few minutes just for you. Give yourself permission to do that. Turn your phone off and really, really settle in. So once your environment is set, gently, softly close down the eyes and begin to tune in. Just noticing the natural ebb and flow of your breath to begin with. If your mind is racing, let it race. Let it be crazy. That's okay. That's normal. Maybe you've had a really overwhelming few days. Maybe just today has overwhelmed you or just pulled you out of yourself, out of your alignment. That's okay as well. And I invite you, just as we begin to drop in, to place your hand really firmly on your heart center and feel the support that you have for yourself right now. You might want to say to yourself in your mind, I am here, I am with you, I'm looking out for you. I'm going to protect your energy. I'm not going to let anything bad happen to you. We've got this. And as you begin to tune in here, you might find that it's really difficult to become present, but just know that you're creating the space to allow time for processing and integration. And sometimes that feels like a crazy busy mind, sometimes that is the processing and the integration happening live. So surrender to however this needs to unfold today for you. It's perfect. And with that being said, take a deep inhale through the nose and a long exhale out through the mouth. One more like that. Deep inhale through the nose. And a long exhale out through the mouth. And now we're going to take our alternate nostril breathing. So take your hand position, clamp the right nostril, and breathe in deeply through the left, and exhale fully out through the left nostril only. Clamp your left nostril and breathe in through the right. Exhale out through the right. Switch sides. Breathe in through the left. Breathe out through the left. Switch sides. Breathe in through the right. Breathe out through the right. Switch sides. Breathe in through the left. Breathe out through the left. Switch sides. Breathe in through the right. And breathe out through the right. Switch sides. Breathe in through the left. Breathe out through the left. And keep going now at your own pace, breathing in deeply. Make that exhale longer each and every time you exhale. Clamping and switching, deepening the exhale, deepening the inhale. Focusing fully on the sensation of the breath as it travels in one nostril, out one nostril, rests, and then travels in one and out one. And if you mess up the rhythm, don't worry, just come back to the Deep inhale in, deep exhale out. Clamp and switch. Deep inhale in, long exhale out. You might feel that more space is being created with every inhale. And every exhale, balancing out the left and the right sides of the body, balancing out the yin and the yang energy within you. One more on each side. Inhale deeply. Long exhale out. Clamp and switch. Inhale deeply and exhale out. Gently float your hand down. Inhale through both nostrils now. And exhale like you're blowing out a candle. Let your breath return to any rhythm that feels best to you, and just notice if the energy might feel a little different in your body. Notice any changes, any new softness. Any new lightness, and specifically any space that's been created, any semblance of balance perhaps that's there that wasn't there before. You might notice that your shoulders have dropped down, your jaw has relaxed, your arms are feeling heavier, your chest is feeling softer. Now I invite you to begin to call your energy back from anything that has been draining you, anything that's no longer serving you, anything that's taking up too much mental space. So you can repeat in your mind or out loud, I call all of my energy Back to me now. And as you repeat this internally or out loud, you begin to feel your beautiful life force energy rushing back into your body, up through the soles of your feet, into your legs, into your hips, up your spine, coming into your arms, your legs, And you repeat again, I call all of my energy back to me now. You feel more of that energy rushing back, back, back into your body where it belongs, away from what no longer serves. And now you notice that there's a cord of energy running from your stomach, from your solar plexus and it's attaching to this bubble that's floating right in front of you. And inside of that bubble is everything that you have been sending your energy to, that you've been maintaining an attachment to, that is no longer necessary or no longer serving you. So this could be a false sense of urgency. This could be rushing when there's no need to rush. This could be tying your value to your productivity. This could be the opinions of other people. This could be worrying about something that you have no control over. This could be trying to control something. That is not your business to control. This could be impossible standards that you're placing on yourself, or impossible expectations that you're placing on yourself that are just hurting you and draining you of your beautiful life force energy. I want you to just notice and observe What is inside this bubble of extra weight that's been on your shoulders that does not need to be there anymore? Yes, we can have obligations. Yes, we have commitments. But beyond that, we do not need to place excess weight on ourselves. We have free will and we can choose to live without this weight. So when you're ready, when you've become aware of everything that you have been carrying that is no longer necessary for you to carry, and you see it there inside the bubble, now you can call your energy and your power back from all of these things, knowing that they can only exist because your energy created them inside your experience. So now I invite you to bring your energy back. Call all your energy back from all of these things, this extra weight that no longer serves you. Bring it back, bring it back, bring it back into your arms, bring it back into the soles of your feet, up your legs. Call it back. Call all of your energy and all of your power that belongs to you back into your body now. And as you call that energy back, you feel it rushing back into your body, almost like a tingling sensation as it comes back to where it needs to be. And you notice that this bubble of all this stuff starts to fade. And fade and fade and fade until it actually disappears into nothingness. And a wind comes and sweeps away any particles, any remnants of that bubble that existed before. And the energy you were sending this thing, any remnants of that, your energy, come back into your body. And you feel that now you have let go of all of this stuff that is no longer needed. Feel the relief of letting go of this weight, this excess baggage that you never needed to carry. Please know you have liberated so much of your creative energy. And your power by doing this simple practice. And when you're ready, I invite you to bring your awareness back to the here and now, back to the present moment. I invite you to take a grounding breath in through your nose anchoring you back into your body, and a long exhale out through the mouth, relaxing, being present with yourself. When you're ready, you can gently open the eyes. You might want to have a stretch or a smile or a nap if you have time. Please know that you have done something powerful today. You are more connected, you are more regulated, you are more centered. And from that place, I hope you have a powerful and amazing day.
