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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

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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11:36

10-Minute Morning Affirmations: Let Today Be Easy!

A Zen Mind Guided Meditations ·

2026/01/14

🪼This 10 minute morning affirmation practice is an invitation to shift out of effort, pressure, and unconscious struggle, and into pure, blissful ease. So often, we move through our days assuming that things must be hard in order to be meaningful or productive. This meditation offers a different perspective, rooted in openness, trust, and the willingness to let things unfold with more ease. During this practice, we will move through affirmations that gently rewire the belief that you have to

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13:32

The 1% Reset: A Three-Part Breath Practice

A Zen Mind Guided Meditations ·

2026/01/12

💭This three-part breath is one of my favorite ways to calm the nervous system in an easy, soft, and practical way, as we create safety, rhythm, and ease through the breath. This practice was inspired by a question I was recently asked: what would help you feel just 1% better in this moment? It’s a simple yet profound return to your inner world, your needs, and your ability to offer yourself exactly that. This practice is an invitation into gentle, embodied intention through the breath. With

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13:04

Guided Meditation for Being With Yourself (Unguided...

A Zen Mind Guided Meditations ·

2026/01/07

💆So many of our practices here focus on cultivating specific energy, but this practice is a little different. This is an invitation to sit with yourself, exactly as you are, without guidance, without a specific goal or intention.Rather than trying to create or shift anything, this space allows you to rest in presence and find comfort within your own inner world. We begin with a short period of gentle guidance to help you arrive in your body and settle into the moment. From there, you’ll be held

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14:12

Meditation for Abundance: Motivation, Energy, and...

A Zen Mind Guided Meditations ·

2026/01/05

🌟This meditation is part of the new Abundance Series, a collection of practices designed to cultivate and expand into different forms of abundance in your life.This is an active meditation, where we focus on abundance in the form of energy, enthusiasm, inspiration, and motivation. This is a powerful practice for self-empowerment, reconnecting with your inner drive, and fully showing up for what you’re creating - expanding far beyond the practice itself. This is a perfect meditation if you are

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26:04

Quantum Leap Meditation: Step into Your Desired Reality

A Zen Mind Guided Meditations ·

2025/12/31

🌌This meditation is in honor of the new year, but has been created for you to return to again and again, whenever you want to reconnect with the energy of your divine, future self. This practice begins with opening the heart and resting the nervous system, allowing you to feel safe and worthy enough to hold the life you envision. During this practice, you’ll be guided beyond your current sense of self, and into the wider field of unlimited potential that exists all around you. Where timelines

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16:35

A Meditation for Closure, Acceptance, and Release:...

A Zen Mind Guided Meditations ·

2025/12/29

➰With the end of the year upon us, this meditation is a perfect practice to offer ourselves closure, acceptance, and conscious release, and simultaneously, renewal. It allows us to honor what has been, make peace with what remains unresolved, and create space for what is ready to come next. This is an active meditation, inviting you to gently reflect and meet whatever arises with honesty and acceptance. This meditation is a timeless practice that can be used at the close of any chapter - a season,

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16:02

Be Kind to Yourself: Guided Meditation for Inner...

A Zen Mind Guided Meditations ·

2025/12/24

🫂This meditation is a practice in self compassion, inner safety, and inner kindness. This practice is meant to instill safety and presence within the nervous system, which encourages you to truly feel safe and embodied in the affirmations that follow. During this meditation you’ll be reminded that you are so deeply deserving of the things you want in life, and that the world needs more of you and your greatness. This is a loving and gentle reminder that you are safe to soften into your own

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11:52

Return to You: Guided Meditation to Strengthen &...

A Zen Mind Guided Meditations ·

2025/12/22

🫆This meditation is a light hearted practice, and a return to your own inner voice, intuition, and deepest self knowing - especially in the small, everyday moments. Rather than offering answers or perspective, this meditation simply creates space for your answers to surface naturally. We begin by gently reconnecting with the body and breath, followed by a series of easy, open ended, self check-in style questions that invite gentle reflection and awareness. After each question, there is

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14:02

EFT Tapping Meditation: Everything I Want Wants Me Too

A Zen Mind Guided Meditations ·

2025/12/17

🪞Imagine how much would shift if you truly believed that everything you want in this life wants you too…If you’re new to EFT, download our FREE EFT Tapping Guide here. This guided EFT tapping meditation was inspired by a practice that found me right when I needed it, and maybe it’s finding you at the right moment, too. During this session, we move through four rounds of EFT tapping to cultivate unwavering trust and belief in yourself and the life that you are creating and moving towards. This

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13:58

Pour Into You: A Comforting Light Bath Meditation

A Zen Mind Guided Meditations ·

2025/12/15

🌞This was inspired by anyone who might be feeling the winter blues - physically, emotionally, or energetically. This meditation is a soft, warm, soothing light bath that guides you through flowing warmth, light, love, and presence through your entire body. This meditation follows a body scan style, and is infused with layers of compassion and ease for the self. A simple way to return to your heart and body, and warm yourself from the inside out. A reminder of how powerful it is to take time to

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12:12

A Meditation for Emotional Overwhelm

A Zen Mind Guided Meditations ·

2025/12/10

💛 No one is immune to emotional overwhelm. Even the strongest, most composed people feel waves of emotion, pressure, and thought spirals inside. This practice is not about ridding yourself of what makes us human - rather, changing our relationship with it.During this soothing meditation, we explore the spaciousness and the calm that is beneath the surge. You’ll be guided into creating peace and stillness to coexist. With love, Jo 👇👇👇 More from A Zen Mind 👇👇👇 ✨Join Me on

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