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13. Guided meditation: finding what you need

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Listen on Spotify here.

In this episode, I guide you through a guided meditation to find what you need in a past experience and what you need in the present moment.

Podcast Transcript

Welcome to the Mindful Soul Collective Podcast, a safe space for your healing.

I'm your host Shorina, a counsellor, well-being coach, multi-bus owner and mum.

I'm here to talk all things mind, body and soul.

You can expect conversations on mental health, mindfulness, mindset, healing and whole body wellness.

I've completely redefined my relationship to myself and to my life.

And now it's your turn.

Hello I am back with another meditation because you guys loved the last one so much.

It's one of my highest listened to episodes. So I am back with another one. So if you are ready to find what you need right here, right now, then let's go.

Sit up as straight as you are able to and gently close down your eyes.

Take a deep breath in through your nose, down into your belly, holding and releasing

through your mouth.

And we'll do one more like that to breathing down into your belly, holding and releasing

through your mouth.

When you begin tuning in mindfully to your experiences and your life, you may also start

to notice your difficulties and your struggles.

Part of mindfulness is recognising what you need in those moments.

See if you can respond in a way that promotes your mental health and wellbeing and freedom.

And not in a way that continues or worsens your pain and suffering.

This meditation offers a concrete way to pause and to look at your needs right here, right


For this practice, it is helpful to start with a few minutes of concentration to truly settle.

Pick a location in your body where you can feel yourself breathing.

And tune into the sensations of your breath for a couple of moments.

Maybe it's your belly expanding and contracting.

Maybe it's your chest rising and falling.

There's no right or wrong.

Now, bring to mind a recent situation that you have found to be difficult or painful.

And without falling too far into the story or the experience, just acknowledge how this

experience feels for you right now.

With the memory and experience present in your consciousness, ask yourself what did you need in that moment.

Focus on general emotional needs like compassion, understanding and insight.

And with this difficulty, what would have helped you?

When a need pops up, say to yourself, I needed blank.

Put in your word, put in whatever you needed.

You should tune into any needs to pop up and really pause to acknowledge each one.

I'm going to give you a couple of minutes to give yourself that time, space and awareness

that's needed.

If your mind has wandered off, don't stress.

Just bring your mind and attention back to the experience and what you needed.

Now turn your awareness away from the experience.

Breathe in the past and towards your experience in the present moment.

Refraining from stories and goals and beliefs and other people's thoughts.

Ask yourself what you need right now.

Let go of thoughts about getting stuff done, completing tasks and pleasing others.

What do you need right now?

Focus on your deeper needs of self-care, patience, rest, love or whatever is true for you in this moment.

Don't overthink it.

Don't try to find reason.

Just trust that whatever comes to you is the answer.

Before we finish up this meditation, take a moment to reflect on your own capacity to meet these needs.

Can you do something to meet those needs today?

Are there any needs you have that are not within your power to fulfill?

And if so, offer yourself self-care, compassion, kindness, love and patience.

If you do have the capacity to meet your needs, determine when you would like to do so.

And in what way?

Now just take three final deep breaths in through the nose, holding and releasing through the mouth to finish up this meditation.

Thank you for listening and I will speak with you next week.

With love & support,

Shorina | Mindful Soul Collective

Counsellor & Wellbeing Coach


Click here for a quick and easy list of shortcuts to all of my resources and info on services.

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