This guided meditation for anxiety and overwhelm helps you calm your body and turn the volume down—without trying to fix your feelings (about 15 minutes). If you’re stuck in the rush of doing, bracing through your day, or feeling like stopping feels unproductive, this meditation is for you.

We’ll use deep belly breathing and gentle body release (jaw, hands, stomach) to help your nervous system settle. Then we’ll name what you’re feeling, explore what might be underneath the anxiety, and practice a more compassionate perspective—imagining what you’d say to someone you love if they felt the same way.

This meditation isn’t about erasing anxiety or overwhelm. It’s about building awareness, understanding what’s happening inside you, and increasing your capacity to sit with what’s true so you can move forward with more steadiness.

You’ll end with a grounding reminder you can return to anytime: “I am safe. There is nothing wrong with me. I’m just human.”

If you want more support beyond the meditation, the It’s Both podcast has longer conversations for the messy middle and real life transitions.

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

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- Listen on Spotify

- Listen on YouTube

- Listen on all other platforms

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

Welcome to It’s Both: Guided Meditations for Anxiety, Emotional Regulation & Real Life Transitions. This “Start Here” trailer explains what this space is for: the moments when you’re overwhelmed and need help getting out of your head and back into your body.

These are guided meditations for real life — for anxiety, mixed emotions, and transitions — without pretending everything is fine. No emptying your mind. No fixing. Just slowing down, noticing what you’re feeling, and finding a little more awareness and steadiness.

Start with whichever meditation fits where you are right now. Because life isn’t either/or — it’s both.

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