Growthinyou - Guided Meditations

In this episode you'll be guided through a Memento Mori meditation. A practice of sitting with the awareness of your own mortality. Drawing on Stoic philosophy and the Buddhist tradition of Maranasati, this guided death awareness meditation uses a simple hourglass visualization to help you reconnect with what actually matters, let go of what doesn't, and feel the weight and the gift of being alive right now. If you've been postponing things that matter, running on autopilot, or just need something to cut through the noise, this is the practice.

In this episode you'll be guided through box breathing. A simple four sided pattern where you inhale, hold, exhale, and hold again, each for the same length of time.You'll find the box size that actually fits you, learn what to do when the holds start to feel uncomfortable, and build a tool you can use before a hard conversation, when your head won't stop, or lying awake at 2am.There are also optional layers for anyone who already has some breathwork experience.

In this episode you'll be guided through a somatic meditation on non-resistance. Most of us walk around in a permanent state of low-grade bracing: tight jaw, raised shoulders, guarded chest. We mistake that tension for strength. Through breathwork and a guided body melt, you'll learn to shift from armored to fluid, and find what becomes possible when you stop fighting what's already happening.

In this episode you'll be guided through a full Progressive Muscle Relaxation session. It's a clinically proven technique where you tense and release muscle groups one by one to activate your parasympathetic nervous system and drop into deep physical rest.Regular practice builds better sleep, reduced anxiety, lower blood pressure, and the body awareness to catch tension before it becomes pain.

In this episode you'll be guided through a bedtime visualization called the Mental Shredder. A practice for when you're lying in bed but your mind is still running the day back. Instead of fighting your thoughts, you'll learn to compost them: feed the worries, the what-ifs, and the unfinished tasks through a mental shredder, and turn the clutter of the day into something that actually feeds tomorrow.

In this episode you'll be guided through a full-body embodiment practice designed to bring you out of your head and back into the present moment — where your body has been waiting for you all along.Most of us live from the neck up. We treat the body like a vehicle. This practice is the antidote: a slow, sensory journey from thought into sensation. Moving through your breath, your hands, your feet, your belly, all the way to a full felt sense of being alive.Perfect for stress relief, nervous system regulation, and grounding.

In this episode you'll be guided through a transformative visualization that confronts the silent cost of hesitation and the reality of passing time. This practice takes you on a journey to a potential future to face the honest consequences of choosing comfort over your true calling. It is a deep, immersive experience designed to bridge the gap between your current path and your ultimate potential through a visceral encounter with your future self. By leaning into the discomfort of what could be, you will discover a profound sense of clarity and a renewed urgency to claim the life that is waiting for you right now. This is not just a meditation but a powerful wake-up call to stop waiting and start living with intention.

In this episode you'll be guided through a Sitali breathwork practice — an ancient yogic cooling technique that most people have never heard of, and one of the most immediately effective tools for calming an overheated nervous system.Sitali (Sanskrit for "cooling" or "soothing") works by drawing air over the wet surface of a rolled tongue or through slightly parted teeth, triggering a drop in temperature that slows the heart rate, lowers blood pressure, and signals your nervous system that it's safe to slow down.This practice is designed to dissolve heat in all its forms: physical tension, anxiety, anger, or that restless mental buzzing that won't switch off. In just a few minutes, you'll shift your internal weather from wired to calm, without needing a meditation cushion, a quiet room, or any prior experience.Perfect for midday stress relief, winding down before bed, or any moment you need to cool down fast.

In this episode you’ll be guided through a restorative NSDR session (Non-Sleep Deep Relaxation)—a powerful power nap alternative to recharge your brain without any grogginess.This practice is designed to reset your nervous system, restore dopamine levels, and significantly reduce stress. By drifting into the space between wakefulness and sleep, you allow your body to enter a state of deep recovery and return to your day with a sense of calm alertness.Perfect for an afternoon reset or whenever you need to decompress and regain mental clarity.

In this episode, you’ll be guided through a meditation on the nature of change. We often treat impermanence as the enemy, but it’s actually the only thing that makes growth possible. Learn to sit with the discomfort of the unknown and find out what’s waiting on the other side of your resistance. If nothing could change, neither could you.

In this episode you'll be guided through a triangle breathing practice, where you inhale, exhale and then hold for 4 seconds each. This will calm you down and give your nervous system a signal to feel safe and relax.

In this episode you'll be guided through a breathwork called triangle breathing. We breathe around the downward triangle with breathing in for 4 seconds, hold for 4 seconds and breathing out for 4. This can give you a feeling of calming focus or quiet alertness.

In this episode you'll be guided through a short meditation to bring your attention to the present moment by paying attention to your seeing, hearing and feeling.

In this episode you'll be guided through a metta meditation to cultivate the love for yourself, tune into that energy and expand it.

In this episode you'll be guided through a humming meditation to activate your vagus nerve and calm your whole nervous system down.

In this episode you'll be guided through a walking meditation. This active meditation is perfect for you if you struggle to sit or lay still to practice.

In this episode you'll be guided through a breathwork with the focus on a prolonged exhalation which will be twice as long as the inhalation. This practice eases stress and anxiety instantaneously, calms your nervous system, helps you relax and even heightens your HRV.

In this episode you’ll be guided through a simple breath counting meditation to help you stay present and grounded. By counting each exhale you’ll notice when the mind wanders and can easily return to the breath and present moment.

In this episode you'll be guided through a simple coherence breathing practice designed to help your nervous system to settle and your body to relax. It can be especially benefical when you experience a lot of stress or anxiety.

This episode offers a guided body scan that leads your attention through the body step by step. You are invited to observe physical sensations without judgment, which helps deepen body awareness and present-moment attention.

In this episode you'll be guided through a breath observation to get to know your breath better.

Here you will get a short introduction about the podcast, the host and what the idea of the podcast will be.