This grounding meditation helps with anxiety, overwhelm, and racing thoughts by getting you out of your head and back into your body (about 20 minutes). If you’re stuck ruminating after a conversation, doom-scrolling, dissociating, or feeling like your mind won’t stop—this is for you.

We’ll start with simple breathing (long exhale), then release tension in your body, name what’s happening underneath the mental noise, and gently come back to the present. This isn’t about forcing calm or fixing yourself. It’s about awareness, steadiness, and finding what you actually need—whether that’s rest, movement, connection, or a next step.

You’ll also repeat a grounding phrase you can come back to anytime: “I am safe. There is nothing wrong with me. I’m just human.”

And if you want more support beyond this meditation, the It’s Both podcast has longer conversations for the messy middle.

Listen to the companion podcast: It's Both - Personal Growth For Real Life Transitions

- Listen on Apple

- Listen on Spotify

- Listen on YouTube

- Listen on all other platforms

This guided meditation helps with anxiety and overwhelm by naming your emotions and holding mixed feelings at the same time (about 13 minutes). If you’ve ever felt sad and grateful, scared and excited, or confused and hopeful—this is for you.

In this meditation, I’ll guide you to slow your breathing, relax your body, and simply notice what’s here—without needing to explain it, fix it, or narrow it down to one “right” feeling. You’ll practice naming what you feel out loud, repeating: two things can be true, and grounding in the reminder: there’s nothing wrong with me—I’m just human.

At the end, I’ll also guide you through a simple question: What do I need?—and a practical reset you can use anytime your brain feels loud (a quick brain dump and replay).

And if you want more support beyond the meditation, you can also listen to the It’s Both podcast for longer conversations for the messy middle.

Come back to this one whenever you feel overwhelmed, anxious, or emotionally pulled in two directions.

Listen to the companion podcast: It's Both - Personal Growth For Real Life Transitions

- Listen on Apple

- Listen on Spotify

- Listen on YouTube

- Listen on all other platforms