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PODCAST

A Zen Mind Guided Meditations

Jo Rose | A Zen Mind

Welcome to your personal sanctuary 🤍 Take a deep breath, settle in, and return to the present moment with A Zen Mind Guided Meditations, lovingly created and hosted by Jo Rose. Whether you"re new to meditation or have been practicing for years, these sessions are here to support you—meeting you exactly where you are. Each meditation is a gentle space to turn inward, release what no longer serves you, and reconnect with your truest self. Slow down, breathe deeply, and realign with clarity, wisdom,

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All Episodes

16:33

A Gentle Meditation for Burnout, Overwhelm, &...

A Zen Mind Guided Meditations ·

2026/04/22

🪐This meditation is a safe landing for when you’re feeling burnt out, overwhelmed, or emotionally overstimulated.So often, even during rest or meditation, we’re still trying to do something. This practice is different. Here, you’re invited to do nothing. To listen to your body, and give it whatever it needs. This gentle meditation is an invitation to soften, to slow down, and to meet yourself with grace and compassion when you’re at capacity. It’s spacious, grounding, and created with lots of

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17:49

Soothing Breathwork Meditation (4-7-8): Deep Calm &...

A Zen Mind Guided Meditations ·

2026/04/15

🫧 During this meditation, we move through the 4–7–8 breathing pattern together. This particular breathing pattern is proven to help shift the body out of survival mode and into a more relaxed and calm state of peace and ease. This is a moderate guidance meditation, meaning you’ll have space to breathe at your own pace, with gentle cues to keep you grounded and on track. This practice is soothing, spacious, and deeply healing for the mind, body, and soul, created to help you release stress,

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18:16

Rewire for Success, Love, & Abundance: Guided...

A Zen Mind Guided Meditations ·

2026/04/08

UPDATED⛰️We are all deeply worthy of the life we desire. Success, health, abundance, love, all of it is available to us. Yet so often, we find ourselves caught in pushing, forcing, and striving. These patterns keep us in a state of survival, and disconnected from our ability to receive.This meditation brings you back to your core, reminding you that you are worthy of a beautiful and fulfilling life, without needing to prove or earn it. This is an active meditation, where we move through

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15:51

Meditation for Patience: Go Slowly

A Zen Mind Guided Meditations ·

2026/04/01

⏳ Patience is a practice. During this meditation, we focus on cultivating the energy of patience, softening the urge to rush, control outcomes, or jump to conclusions. These patterns often keep us in cycles of urgency and reactivity, until we bring more conscious awareness to them. Through a simple visualization, you’ll be guided to create space. Space for things to breathe, unfold, and resolve in their own time. We shift into the energy of acceptance, ease, and flow, releasing tension, urgency,

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2:47

A New Way to Experience Your Practice 🤍

A Zen Mind Guided Meditations ·

2026/03/30

I am so deeply grateful to share the next era of A Zen Mind.A new look and feel, and new ways to experience your practice, with deeper, more intentional support. Explore everything at azenmindglobal.com Stay connected with me on on Instagram Extended episode, audio experiences, and ad free listening on Patreon Video episodes on YouTube Additional links here Learn more about your ad choices. Visit megaphone.fm/adchoices

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21:09

Sleep Meditation: Fall Asleep Fast with Ocean Waves

A Zen Mind Guided Meditations ·

2026/03/25

🌊This sleep meditation was created to help you release the day and drift into deep, restorative rest. We begin with a gentle 4-7-8 breathing rhythm to slow the body, followed by a soothing body scan guided by the natural rhythm of ocean waves. This meditation is spacious, slow, and soothing for the mind, body, and soul. Listen to the extended 1 hour version on Patreon ⁠ With love, Jo 👇👇👇 More from A Zen Mind 👇👇👇 ✨Join Me on Instagram 🎙️ Listen Ad Free 💌Join My Email

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16:00

Release & Receive: A Meditation for Letting Go and...

A Zen Mind Guided Meditations ·

2026/03/18

🔄This practice is an invitation to reconnect with the natural rhythm of life. The gentle ebb and flow of release and renewal. In order to receive what is new, we must first be willing to let go of what we have been holding.In this meditation, we move through breath-cued affirmations that guide you into the conscious exchange of releasing what no longer serves you and opening to more positive and aligned energy. With each breath, we soften the grip, clear space within the heart, body and mind,

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14:49

Morning Gratitude Affirmations for Peace, Bliss, and...

A Zen Mind Guided Meditations ·

2026/03/11

🙏 This morning affirmation practice is a beautiful way to begin your day grounded in gratitude and positivity. What we focus on expands, and gratitude is one of the highest frequencies we can embody. When we lean into it, we naturally begin to shift the energy of our entire day.In this meditation, we move through 15 “I am” style gratitude affirmations along with gentle breathwork and full-body awareness to help you embody the frequency of appreciation, peace, bliss, and happiness. A simple and

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13:52

Morning Manifestation Meditation

A Zen Mind Guided Meditations ·

2026/03/04

🔮This meditation has become a go-to in my personal practice and is truly one of my favorite ways to begin the day.During this 10 minute meditation, we move through a simple visualization exercise where you are gently guided into your future, both visually and emotionally. Neuroscience shows that the brain does not clearly distinguish between a vividly imagined experience and a real one. When you regularly visualize a future outcome and feel it in your body, your brain begins wiring itself toward

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19:03

Heart Chakra Meditation: Opening to Love & Compassion

A Zen Mind Guided Meditations ·

2026/02/25

💚 During this loving practice, we focus on opening, activating, balancing, and harmonizing the energy of the heart chakra. Through gentle awareness and breath, we allow ourselves to soften into love, compassion, forgiveness, and emotional harmony. The heart chakra is a natural and powerful center of connection, and it supports our ability to give and receive love freely, to connect deeply with ourselves and others, and to live with empathy, openness, and trust. When this energy center is balanced,

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12:19

EFT Tapping Meditation for Anxiety & Overthinking

A Zen Mind Guided Meditations ·

2026/02/18

✨ If you are new to EFT Tapping Download the free guide here.This EFT meditation is designed for moments of anxiety, mental overwhelm, or when your thoughts feel like they are moving faster than you can keep up. We begin tapping right away and move through 4 intentional rounds, using affirmations that help you recognize what you are feeling, allow it to be there without resistance, and gently guide your mind and body into a calmer, more regulated state. EFT Tapping works by combining light

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20:32

Cultivating Comfort: A Cozy Meditation for Warmth & Ease

A Zen Mind Guided Meditations ·

2026/02/11

☕️ This meditation is a little different than what we usually do. It’s an invitation into comfort, warmth, and slowing down in a way that feels genuinely nourishing.This practice is perfect for moments when you need a soft landing.You’re encouraged to make this meditation your own. That might look like a warm beverage, cozy clothes, dim lighting, or simply settling into a space that feels safe and easy for you. We begin this practice with gentle movement followed by stillness, but as always, only

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13:18

Best Case Scenario: A Meditation to Ease Anxiety &...

A Zen Mind Guided Meditations ·

2026/02/09

🌤️ This meditation is a gentle practice for moments when your mind feels caught in worry, overthinking, or “what if” scenarios. Instead of trying to fight your thoughts, we shift your attention toward the best possible outcome and allow your body to experience what it feels like when things work out in your favor. During this practice, you’ll be guided to soften the grip of anxious thinking, reconnect with your breath, and welcome the possibility that things can unfold smoothly and with ease. By

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16:48

Somatic Meditation: Safe to Be Seen

A Zen Mind Guided Meditations ·

2026/02/04

🍃This meditation is a gentle somatic practice where we tune into the body and explore what it truly feels like to be safe being you.The mind–body connection is incredibly powerful, and when we learn how to listen to the body and turn inward, it offers so much insight, clarity, and wisdom. During this practice, we’ll bring awareness to physical sensations, emotions, and the nervous system, creating space to feel supported and at ease within yourself. As you move through this meditation, you’ll

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10:40

10-Minute Breathwork to Calm the Nervous System:...

A Zen Mind Guided Meditations ·

2026/02/02

☁️This practice is one of my recent favorite breathing techniques for calming the nervous system quickly and effectively. The physiological sigh (also known as cyclic sighing) involves two inhales through the nose, followed by a slow extended exhale through the mouth. It’s a simple yet powerful way to bring your body back into a state of regulation. This is a great practice if you’re feeling anxious, overstimulated, overwhelmed, or just needing to come back into your body. Read more about

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30:54

Self-Love Sleep Meditation with Healing Affirmations

A Zen Mind Guided Meditations ·

2026/01/28

💤We could all use a little more self-love. This sleep meditation is a gentle practice designed to infuse loving, compassionate energy into your being as you drift off to sleep. We begin by settling the breath with a calming 4–6 breathing pattern, creating a sense of safety and comfort as the nervous system unwinds.After fifteen minutes of gentle guidance, the practice transitions into soothing “I am” affirmations, followed by several minutes of calm music to help you drift off to sleep. This

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24:04

Self-Love Sleep Meditation with Healing Affirmations

A Zen Mind Guided Meditations ·

2026/01/28

💤We could all use a little more self-love. This sleep meditation is a gentle practice designed to infuse loving, compassionate energy into your being as you drift off to sleep. We begin by settling the breath with a calming 4–6 breathing pattern, creating a sense of safety and comfort as the nervous system unwinds.After fifteen minutes of gentle guidance, the practice transitions into soothing “I am” affirmations, followed by several minutes of calm music to help you drift off to sleep. This

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9:00

8 Minutes to Improve Your State of Being: Daily...

A Zen Mind Guided Meditations ·

2026/01/26

🪄This is a short, daily meditation created to help you consciously elevate your state of being. Our state of being is the reflection of our thoughts plus emotion, embodied. And when we attune them intentionally, our outer world inevitably begins to match. In just 8 minutes, you’ll choose an energy, a feeling, or a mantra, and allow it to move through your entire body, elevating your state of being. Over time, this becomes a powerful way to align your energy with what you want to experience and

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27:32

Complete Chakra Alignment: A 30-Minute Full Body...

A Zen Mind Guided Meditations ·

2026/01/21

🌀This is a full-body chakra healing meditation designed to gently bring your entire energy system back into balance. During this practice, we move slowly through each chakra, honoring its role and offering it presence, care, and intention. Rather than forcing change, this meditation creates space for alignment to happen naturally. You’ll be guided through each chakra, while still having plenty of open time to feel, reflect, and direct your own healing energy inward. This practice is an invitation

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15:46

Trust What’s Ahead: A Meditation for Hope & Gratitude

A Zen Mind Guided Meditations ·

2026/01/19

💓This meditation is an invitation to open your heart more. More gratitude, more love, and more of what is still finding its way to you. So often, gratitude is focused on what we already have, or what has already happened. But during this practice, we expand it forward - toward the people you have yet to meet, the connections that will surprise you, the moments that will soften you, and the life that is still unfolding in all the unexpected ways. This practice centers around embodied gratitude,

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