A Zen Mind Guided Meditations

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, and peace.

*No part of our meditations, scripts, music, or voiceovers are generated using AI. We believe in creating for humans, by humans. :)

Afleveringen

I Am Meditation: Consciousness Before Thought

4 november 2026 · 17 min
Afspelen

♾️ During this meditation, we tap into the vast canvas of being that exists within you - the I Am. Lees meer

Beyond the thoughts, emotions, and experiences that move through our minds, there is a beautiful awareness that remains present through it all, and shifting our relationship with that presence can be an eye opening experience.

In this meditation, we'll explore the consciousness that exists before thought, inviting you to shift your relationship with your mind and recognize yourself as the awareness that observes it.

An invitation to experience the peace, presence, and wholeness that exists within you.

If you enjoy this meditation, you may also like Transcend the Ego Guided Mantra Meditation: I Am Absolute Existence

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

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Meditation for Reframing a Bad Day

28 oktober 2026 · 12 min
Afspelen

🌤️ We all have those days…this meditation is a simple, loving practice, meant to help us reframe a bad day. Difficult days are inevitable, and sometimes our minds tend to focus on everything that's gone wrong. During this practice, we'll begin by acknowledging the challenges we've faced, turning some loving compassion inward, and gently shifting our perspective to recognize the goodness that still exists within our lives. Lees meer

A bad day does not mean a bad life.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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10-Minute Stress Relief Meditation: S.B.N.R.R Practice

21 oktober 2026 · 12 min
Afspelen

ꔛ This practice is a perfect go-to for moments when you're feeling overwhelmed, stressed, triggered, anxious, worried, or when you just need a few minutes to collect your thoughts and return to peace and ease. Lees meer

During this meditation, we'll explore the SBNRR (Stop, Breathe, Notice, Reflect, Respond) mindfulness technique, a gentle practice that can be used both during meditation and throughout everyday life.

We’ll move through SBNRR together, and create a little more space between your thoughts, emotions, and how you choose to respond. This practice is a beautiful reminder that even a few moments of mindfulness can help you approach life's challenges with greater compassion, clarity, and ease.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

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Meditation for Emotional Healing: Finding Peace in Difficult Moments

14 oktober 2026 · 12 min
Afspelen

💗 This 10 minute meditation is for those tender moments when our emotions feel difficult to navigate. Inspired by the idea that “the only way out is through,” this practice invites you to approach your emotions with love, compassion, patience, and acceptance. Lees meer

When we're hurting, it's natural to distract ourselves, avoid uncomfortable feelings, or feel the need to fix or change them. But learning to sit with our emotions, even the difficult ones, can be a powerful act of kindness toward ourselves and an important part of emotional healing.

Through somatic awareness, breathwork, and a loving mantra woven throughout this meditation, you'll be guided to connect with your emotions through the body, honor what you're feeling, and offer yourself compassion exactly where you need it most.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

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Cozy Sleep Meditation: An Autumn Visualization for Letting Go & Deep Rest

7 oktober 2026 · 27 min
Afspelen

🍂 The changing of the seasons inspired this cozy autumn sleep meditation. Just as nature moves through seasons of rest, renewal, and restoration, so do we Lees meer

During this cozy sleep visualization, we begin with slow, deep 4-7-8 breathing to support the vagus nerve and invite the body into a deeper state of relaxation. From there, you’ll be guided beneath an autumn night sky, attaching the thoughts and worries of your day to falling leaves and watching as they gently drift away.

I hope you soften into a space of peace, tranquility, and comfort as the day fades behind you and you begin to drift into deep, restorative sleep.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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Mental Health Support: Talkiatry Online psychiatry with licensed providers and personalized, evidence-based care — all from home.

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This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

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Mantra Meditation to Open the Heart & Cultivate Self-Love

30 september 2026 · 16 min
Afspelen

💗 This meditation centers around the Sanskrit mantra Aham Prema, meaning “I am love.” So often, we seek love outside of ourselves, looking for it in other people, experiences, or places. But what happens when we begin to recognize that we ourselves are an embodiment of love? Lees meer

Through mantra, breath, and heart centered awareness, this practice will guide you into opening your heart and reconnecting with the love already within you. As we nurture that connection, we create space to meet ourselves with greater tenderness and move through the world from a softer, more loving place.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

__

Explore more from A Zen Mind

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Mental Health Support: Talkiatry Online psychiatry with licensed providers and personalized, evidence-based care — all from home.

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This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

Learn more about your ad choices. Visit megaphone.fm/adchoices
Noting Meditation for Mindfulness & Present Moment Awareness

23 september 2026 · 13 min
Afspelen

🫧 During this practice, we will explore a mindfulness technique called noting, which helps us become more aware of what’s happening as it happens. Here, we’ll gently name the experiences that arise: thinking, hearing, feeling. A thought, a sound, a sensation in the body, all becoming something we can notice. Lees meer

It’s easy to get swept up in an experience before we’ve had a chance to recognize it. By giving it a name, we create a little space between ourselves and what’s unfolding. From that space, we can observe our thoughts and feelings with more clarity and compassion, and feel more connected to the present moment.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

__

Explore more from A Zen Mind

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Mental Health Support: Talkiatry Online psychiatry with licensed providers and personalized, evidence-based care — all from home.

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This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

Learn more about your ad choices. Visit megaphone.fm/adchoices
Meditation to Calm the Mind: Breath Counting Practice

16 september 2026 · 16 min
Afspelen

🌬️ This meditation uses the breath as a single point of focus, helping to slow down a busy or anxious mind and bring your attention back into the present moment. Through the practice of breath counting, we’ll strengthen our focus and concentration while creating space from the thoughts that can contribute to feelings of stress or anxiety. Lees meer

During this practice, we’ll count the breath from one to ten before making our way back down again (with guidance). You’ll have a few minutes of your own to carry on this practice without guidance as well. This is a simple technique you can return to whenever your mind feels scattered, your thoughts feel overwhelming, or you simply need a few moments to slow down and refocus.

With love,

Jo

* No part of this meditation script, voiceover, music, or editing was created using AI. :)

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Explore more from A Zen Mind

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Mental Health Support: Talkiatry Online psychiatry with licensed providers and personalized, evidence-based care — all from home.

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This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

Learn more about your ad choices. Visit megaphone.fm/adchoices
Meditation for a Fresh Perspective: Shoshin Beginner’s Mind

2 september 2026 · 20 min
Afspelen

🪷 This meditation is a practice that you can take with you far beyond these next few minutes and into your everyday life. Shoshin is the Zen practice of “beginner’s mind,” inviting us to approach our experiences with openness and curiosity, as though we were experiencing them for the very first time. Lees meer

⁠Download the Free Shoshin Guide Here ⁠

My question to you as you begin this meditation: what might change if you looked at your relationships, your work, or even the obstacles you face with fresh eyes? Sometimes, Shoshin is all we need to shift our perspective. Through this practice, you’ll explore what happens when you loosen your grip on what you think you already know, bringing a little more curiosity, excitement, and playfulness into the ordinary moments of your life.

(P.S., This is a great meditation to do outdoors!)

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

__

Explore more from A Zen Mind

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Mental Health Support: Talkiatry Online psychiatry with licensed providers and personalized, evidence-based care — all from home.

Elevated Essentials: Quince Timeless, high-quality pieces at accessible prices.

This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

Learn more about your ad choices. Visit megaphone.fm/adchoices
Sensory Meditation for Deep Presence, Awareness & Connection

26 augustus 2026 · 18 min
Afspelen

🐚This meditation takes us out of the thinking mind and into a sensory experience. So much of our lives are spent inside of our heads - thinking, planning, remembering, anticipating - while an entire world of sensation unfolds within the body. Lees meer

Rather than a traditional body scan, this practice invites you to explore sensation itself, bringing awareness to the smallest points of feeling before expanding into the experience of your body as a whole.

All I ask is that you remain open and curious, noticing what you can feel and exploring what it means to experience the present moment through the body rather than the mind.

With love,

Jo

* No part of this meditation script, voiceover, or editing was created using AI. :)

__

Explore more from A Zen Mind

Join me on ⁠Instagram⁠ 💖

⁠ azenmindglobal.com⁠

Ad-free + extended episodes on ⁠Patreon⁠

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Our Partners

Mental Health Support: Talkiatry Online psychiatry with licensed providers and personalized, evidence-based care — all from home.

Elevated Essentials: QuinceTimeless, high-quality pieces at accessible prices.

This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

Learn more about your ad choices. Visit megaphone.fm/adchoices