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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.
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🌞These affirmations were created straight from my heart to yours. They are intentional, expansive, and designed to activate your potential, supporting you as you create a beautiful, powerful day ahead.
This practice begins with a few minutes of positive guidance, followed by a sequence of affirmations to expand your energy and align you with your highest self. Each affirmation is spoken once, followed by open space for you to repeat.
Wishing you the most beautiful day ahead!
With love, Jo
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🕊 Your breath is so powerful. It’s the infinite thread that always brings you back to the present moment. This guided breathwork meditation is a beautiful journey inward, moving through a sequence of noticing, deepening, and structuring the breath.
We close with a 4-2-6 breath pattern, guiding you into a state of focus, peace, and inner calm.
This practice is perfect for when you need to reconnect with yourself - get out of your head, into your body, and return to the present moment.
With love, Jo
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💫This meditation was created to take you deep beneath the surface of everyday life. So often we get caught in the roles, titles, responsibilities, and attachments that shape the ego, without even realizing how much they pull us away from our true essence. This practice will guide you back into the space of your higher Self - a place of pure awareness, infinite possibility, and deep connection with everything around you.
This practice is centered around the mantra Om Bhavam Namah - I am absolute existence. This is a deep and introspective meditation meant to guide you away from the ego, and into the most meaningful connection to the Self, and higher awareness.
With love, Jo
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🧬This meditation is infused with so much love, safety, and comfort. Our nervous system controls our state of being - and so often, we run on survival mode without even realizing it. This meditation is a sanctuary of rest and renewal, created to help down-regulate your nervous system, allowing you to access deep layers of rest & healing within.
During this practice, we focus on deep, slow breathing, affirmations, and releasing tension out of the body. This practice is a safe resting point for you to sink into whenever you need to release stress and return to your center.
With love, Jo
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😴This luscious sleep meditation is deeply soothing, rejuvenating, and nourishing for the body, mind, and spirit. During this loving practice, we’ll create the space for your mind to slow down, your body to release the weight of the day, and your energy to settle into a state of ease and total safety.
This practice includes a gentle 10–0 countdown to guide you deeper into rest, followed by two soft rounds of healing affirmations, (spoken in a quiet, spacious way) to help you naturally drift into sleep. Each affirmation is an offering of rest, safety, and renewal, gently sinking into your subconscious as you surrender to this space.
Guidance and affirmations close around the 20 minute mark, and the rest of the time is yours and yours alone, to drift off to the most peaceful, deep sleep.
With love, Jo
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✨This meditation was created by a concept that truly changed my life - Stop Playing Small. So often, limiting beliefs and self-doubt keep us from rising into the version of ourselves we’re meant to be. In this practice, you’ll be guided to reflect, release, and shift your mindset, breaking down barriers, returning to your center, and aligning with your next level self.
This is a powerful and transformative meditation designed to expand your perspective, strengthen your belief in yourself, and open the door to new possibilities.
With love, Jo
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💭So often our minds become cluttered, whether it's from absorbing the thoughts and beliefs of others, or carrying the weight of what's happening in our own lives. This meditation is a practice of creating space and clarity within our body, mind, and hearts.
This meditation follows a structure that includes guidance, 2 minutes of unguided space, and closing guidance - you also have the option of 10 minutes of just music at the end, if you wish to stay in this space longer.
Use this meditation anytime you need to strengthen your focus, release mental clutter or overwhelm, and find space within.
With love, Jo
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💓Love can be a strange feeling at times. It may feel difficult to access, hard to hold, and even challenging to share. This meditation is an invitation to return to the simple essence of love within your heart.
During this practice, you’ll be guided to focus on something you love, and allow that feeling to expand. Through your body, and into the world. This space is meant for embodying the pure frequency of love - receiving it, and being it.
This meditation is perfect for you if you're ready to open your heart, feel more love deeply, and invite more love into your life and the world around you.
With love, Jo
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😊 This meditation made me feel so deeply happy. This 10 minute morning practice is a beautiful reminder that each day we get to choose what energy we want to step forward with - and there is so much in this life to be deeply grateful and happy for.
During this practice, we connect with the energy of pure joy, happiness, lightness, and gratitude, cultivating it from deep within. Carrying it within your presence throughout the entire day ahead, as you move into this day shining from the inside out.
With love, Jo
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🧭 This meditation is all about learning to trust your inner compass. So often, we get stuck in logic, fear, or the urge to control outcomes… but beneath all of that lies our deepest inner knowing. When we stop forcing what doesn’t feel right, we learn to surrender to what lives in alignment with our greater truth.
In this practice, you’ll be guided to pause, return to your body, and listen closely to the signals, values, and intentions that live within. By creating space to connect with this deep wisdom, you’ll strengthen the trust in your own self.
This is a meditation to come back to whenever you feel uncertain, pulled in different directions, or simply need to remind yourself that you already hold the answers.
With love, Jo
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🚪 Every ending opens the door to a new beginning. This meditation was created to support you as you step into your next chapter - one rooted in intention, trust, and expansive possibility.
During this practice, we will move through a grounding visualization, envisioning a doorway that symbolizes your transition into this new season of life. On the other side, you’ll embody the energy you wish to carry forward, aligning with the law of creation and attracting the life that is meant for you.
This practice is an invitation to let go of the old & embrace the new with open arms. You may also wish to use this meditation at the start of your day, week, or month!
With love, Jo
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☁️This practice was born from something I have been deeply craving - complete and unconditional rest. So often we’re taught that rest must be earned, when in truth, it’s an essential part of living and something we deserve to integrate into our daily rhythm.
With this in heart, I created this meditation as a soft sanctuary of space, a practice that invites you to release, to breathe, and to simply be (however that may look for you).
The meditation begins with a few minutes of gentle guidance, helping you slow down and arrive fully in your body. From there, the practice opens into silence and sound, offering you uninterrupted time to drift inward, to rest, to reset, and to reconnect with yourself.
This is a nourishing space for your body, mind, and spirit, and is a gentle, cozy landing place for your soul.
With love, Jo
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☮As I created this meditation, I realized it had been far too long since I last crafted a practice devoted solely to inner peace and calm. This meditation is exactly that, a gentle return home to stillness. During this practice, we’ll drop deep into the body and heart space, accessing the infinite reservoir of peace that exists far beyond the physical. Beyond the noise, there is stillness - always.
This is a heart-centered practice you can return to daily, whenever you need to reconnect with that quiet, unwavering calm within.
With love, Jo
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⏳ So often in life, we become so focused on the destination (outcomes, achievements, milestones, etc.), that we forget to enjoy the journey that is unfolding. This meditation offers a soft, grounding space to gently reconnect with the present moment, to appreciate each step, and to invite gratitude for the path as it is.
This is a gentle mindset meditation that moves through thoughtful self-reflection, inviting you to notice parts of your journey that might be overlooked when the focus is only on the destination. It’s a loving practice designed to help you slow down and come home to the now, where life is truly happening. This meditation is meant to inspire your mindset moving forward.
With love, Jo
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🔥This meditation is about the power of choosing your mindset - your thoughts, your emotions, and your experience. This practice is perfect for the morning, as you begin your day, or if you are currently facing an obstacle or task that requires courage or empowered action.
During this practice we explore the power of your breath, your presence, and your choice. It’s a reminder that even in uncertain moments, you have the strength within to choose how you move through it.
Here, we gently inquire on who we want to be, how we want this day to unfold, and how we wish to meet whatever lies ahead. Let this be a space to choose peace over worry, trust over fear, and empowered action over doubt. A loving and empowering reminder that you are capable of so much
With love, Jo
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🪷This is a short and powerful 10-minute affirmation meditation designed to bring you into full energetic balance through positive, loving self talk. In this practice, we gently move through each of the seven chakras, offering grounded, embodied affirmations to bring harmony, presence, and alignment to your entire system.
This meditation is structured with 2 unique affirmations per chakra, repeated twice, with space thereafter to repeat in your own voice and energy.
This meditation is a beautiful way to reset, align your energy, and reconnect to your highest self.
With love, Jo
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🌧️This gentle, soul-soothing sleep meditation is a space to return to your inner world, release the weight & energy of the day, and surrender into deep, restorative rest.
With the soft sounds of rain and a nourishing body scan, we’ll invite cleansing energy to move through every part of your body, melting tension, washing away the day, and opening space for peace, gratitude, and deep renewal.
Rain sounds begin at 6 minutes, and continue for the remainder of the episode. Guidance stops at 14 minutes, so the remainder of the episode is nothing but healing music and gentle rain sounds.
Let this practice be your loving nighttime ritual.
This episode has only one advertisement in the beginning.
With love, Jo
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✨This practice was inspired by a photo I saw on Instagram, titled “How It Feels Being Me”... this simple and powerful meditation invites you to see yourself clearly, not through the lens of flaws or form, but through light. In this practice, you’re guided back to your truth. A space where your reflection is luminous, pure, and rooted in source.
This is a simple practice to remember the truth of who you are, a radiant being in this world.
With love, Jo
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🪙 Whether we realize it or not, many of our beliefs about money & wealth are shaped by things that may not have been in our control - our society, upbringing, & environment can quietly limit our capacity to receive.
Through this practice, we gently release old beliefs and tune into the frequency of wealth, abundance, and financial freedom. We focus on feeling safe, open, and worthy of receiving, not just money, but overflow, wealth, and ease.
By shifting your energy and self-concept around money, you begin to align with a state of true abundance, from the inside out. During this space, we will ground into the body, move into deep gratitude from the heartspace, and move into a series of embodied affirmations.
This is your space to feel abundant in your nature, safe in your body, and open to all that is meant for you - and more.
With love, Jo
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🫧When we’re triggered, our nervous system often reacts before we even realize it. While trying to protect us, but sometimes pulling us deeper into pain, fear, or old patterns. So this meditation is a soft pause, and a space to come back to the breath, settle the body, and reconnect with the calm wisdom of your higher self.
This practice helps you create space between the emotion and the action. It’s in this space that we shift: from reacting out of pain to responding from love. Each time we pause in these moments, we gently rewire the mind, creating new pathways of awareness, peace, and conscious choice.
This meditation is perfect to return to any time you feel overwhelmed, emotionally charged, or in need of a reset.
With love, Jo
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