Welcome to Your Audio Meditation Journey This audio file is intentionally designed for you to move at your own pace. Each meditation invites a personal journey, and because every listener is navigating their own process of renewal, we’ve created a simple system to help you easily return to core practices as needed.Throughout this guide, you’ll find brief reminders and symbols that point back to foundational instructions—such as breathing rhythms, moments of stillness, or how to pause for reflection. Refer to the chart below to reacquaint yourself with these patterns whenever needed. Naming and Releasing Each meditation begins with the phase called “Naming and Releasing.” We recommend starting with a grounding breath before entering into the deeper flow of meditation. As you continue, you’ll see prompts to pause and breathe again. Whenever you encounter these, please use the breathing method outlined below. Structured Breathing Inhale naturally (count of 8) Hold your breath (count of 5) Exhale out (count of 6) Neither inhale nor exhale (count of 4) You are welcome to repeat this reset as often as needed before beginning any meditation. It is intentionally crafted to help balance your physiological state—relaxing your body, quieting your mind, and drawing you gently into a posture of well-being. Deep Breaths This is an opportunity to slow down and breathe deeply through any experience that feels unbalanced. Inhale and exhale gently—each breath lasting about 3 to 4 seconds—and continue as long as you need to find your center. Breathe Naturally This breathing practice is designed to help you stay centered and connected to yourself as you move through each experience. It supports the regulation of your physiological state, gently guiding your body and mind into alignment.The practice is simple: breathe naturally, and observe each breath as a grounding point—especially when thoughts or emotions arise during moments of contemplation. Pause Prompts Alongside breathing cues, you will also encounter prompts to pause. These are intentional invitations to slow down—offering space to repeat a phase, deepen your reflection, or allow internal dialogue to unfold. Take your time. This journey is yours. …Pause…Throughout the meditations, you’ll notice the prompt “…Pause” or “…Pause.” These are gentle reminders to remain in the current phase if needed. If you’re following the audio version on Spotify, feel free to pause the playback and revisit the phase as many times as you like.At any point during your practice, if something feels rushed or unsettled, you are encouraged to stop, reset, and return when you’re ready.

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