Guided Meditations: Spacious Awareness and Kind Hands
Sometimes it’s hard to know where to begin. The mind races. The body holds tension. The world feels loud. Whether you’re new to mindfulness or returning after a break, a simple guided practice can help you reconnect with what matters.
I’ve created three short audio meditations to support your emotional regulation and presence between sessions. These practices are especially helpful for clients working with anxiety, burnout, or internal criticism. You don’t need to get them “right”—they’re just invitations to pause, soften, and return.
🌀 Spacious Awareness
This grounding practice guides you into the present moment by gently anchoring your attention in breath, body, sound, and thought. It draws from mindfulness, interoception, defusion, and the ACT principle of self-as-context. The goal isn’t to eliminate thoughts or emotions, but to relate to them with greater space and clarity.
🌀 Kind Hands
Sometimes we carry pain in ways we can’t explain—not just in our thoughts, but in our bodies. When emotions feel too much or numbness sets in, it helps to reconnect with something steady and kind. Your own hands can be that steady presence.
Kind Hands is a guided meditation that uses simple, grounding gestures to support emotional regulation and self-compassion. It’s especially helpful if you’re feeling overwhelmed, shut down, or stuck in harsh self-judgment.
What It’s For
This practice is designed for moments when talking feels too hard or when your body is holding more than your mind can process. Whether you’re carrying tension, sadness, or just feel numb, Kind Hands invites you to slow down and relate to that pain with care—not pressure.
What to Expect
In the audio, I’ll guide you through:
Noticing where pain or numbness shows up in the body
Placing one or both hands on those areas with intention
Imagining warmth, support, and kindness flowing through your touch
Connecting to shared human experience—the idea that you are not broken, just human
You don’t need to get it perfect. Some people rest their hands in their lap. Others hover their hands over the body instead of touching. The practice is flexible—it meets you where you are.
If you’ve been working on softening self-criticism, reconnecting with your body, or building emotional safety, this practice might help between sessions. You can return to it as often as needed—even a few seconds can make a difference.
Warmly,
Rin
