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16: Meditation for Navigating the Highs and Lows

Last week we talked about the key to a healthy, happy life: finding a balance between the highs and the lows. In this week’s episode, we’re walking through a guided meditation focused on helping you navigate these highs and lows.

Take a deep breath and then let’s dive in!


Think meditation is hard? Do me a favor, take a slow, deep breath in and now breathe out. Congratulations, you just meditated. Hi, I’m Krystal Jakosky and this is Breathe In, Breathe Out, a weekly mindfulness and meditation podcast for anyone ready to own their own shit and find a little peace while doing it.

Welcome back to Breathe In, Breathe Out. I’m so glad that you’re here. I love that you are on this journey with me. And it’s just been such a delight, it’s been so fun to just tune in and be able to connect with you guys in this way. 

Last week we talked about the teeter-totter and the balance of life, how you can’t stay up all of the time. You have to come down sometime. And sometimes you’re down and you really need help coming up. So how do you find that and how do you work with that? 

This week I would like to do a little guided meditation on that teeter-totter. So get yourself comfy, sit down, lay down, just create your own little cocoon. Gift yourself these moments of just self-care and peace and you are so worth it. 

[read more]So now that you’re settled in, you’re tucked in where you’re sitting very comfortably, take a deep breath in and then slowly let it out. Do that again, breathe in through the nose and slowly out through the mouth. 

Pay attention to those sensations, the coolness, as it goes up through your nose, how your body expands. And then how everything comes back to resting. Back to center before you inhale again and everything expands.

Allow your mind to focus on all of the different sensations as you breathe in and out. Notice the shifts, notice how your body starts to relax. Deep, deep inhale, slow and easy exhale. 

We’re going to start that scan. Deep breath into the top of your head, where all your hair follicles come in, where your skin is over your skull. You exhale and everything relaxes while you start to scan down to your forehead, breathing in and out. All of those muscles that help you express your feelings and emotions, feel them release and let go as you inhale deeply and exhale.

Moving down your eyebrows, your eyelids, your cheeks, your nose. Breathing in so slow and easy and releasing on the exhale. Your ears, scanning down your jaw, your lips, your chin. Take a deep breath of oxygen into the base of your neck, where your neck and your head connect. All of those muscles that help hold your head up. Feel them let go as you exhale, release and relax. 

You breathe in again and down your shoulders, down to your arms. Feel them relax and sink into the surface supporting you. Your body just starts to feel so heavy, yet floating, as you continue breathing deeply, and exhaling.

Go down your arms, down your chest, your wrists and fingers. Each deep breath you relax a little more, let go a little more. Deep breath in down your belly, and your hips, your butt. It all just sinks in and lets go. 

Breathe in down your thighs, your knees, your powerful calves, ankles and feet. Take another breath and just feel how wonderful it is to be relaxed, supported, at peace in this moment.

In this moment I want you to tap into your heart, the emotion sensor of your body. How is it feeling? Where is it at? Notice, does it feel light and floaty? Does it feel heavy and weighted? Is there a color in your heart, in that emotion center? We want to help bring balance in this moment. So if your heart is heavy, what can you do to lift it up? Does it need a hot air balloon, cotton candy, or happy bubbles?

What can you give your heart at this moment that will just support it and lift it? Perhaps it just needs to be wrapped up in additional love and healing. And if your heart is soaring and you feel a little too free, you’d like to be grounded, perhaps you think of a tree with its strong trunk and its deep roots going so, so deep in the earth. And one of those beautiful leaves stretching up, bringing in sunlight, while still experiencing that grounding, solid strength and beauty.

This color that’s around your heart, what would you like to add to that? If it’s one color and you want to change it, what color would you like it to be? Do you want to mix colors to make it that, or do you want to add a new one? You know what you need. Take this moment to give it to yourself. That love and reassurance that everything is okay. That it’s okay to not be okay. It’s okay to give yourself the love that you need in this moment.

Take a deep, deep breath in. Feel that shift and change. Take another one. Help it move, help it shift, help it open up. Remember, you are beautiful. You are wonderful. You are a gift. Take another deep breath into this healing moment. Add another hug, a protective layer with that heart to help support it and those emotions. If there’s extra energy that you need to get rid of, release it now, let it go. Shake it off, let it drip. That’s so much better.

A little more in balance, a little more together. You’ve got this. You have the strength and the knowledge. If you want to stay in here a little longer, feel free to pause. Take the time you need in self-healing and balance. And if you’re ready, take another deep breath and start becoming more aware of the space that you’re in. Another deep breath. You may roll your head, wiggle your fingers and toes. Start becoming even more aware and alert. You feel the surface that you’re sitting on or laying on. You see the colors in the room.

Another deep breath, and you are fully awake. You feel a little more grounded, a little more balanced, a little more at peace than you were a few minutes ago. Take a deep, hopeful, positive breath in this new lighter space. Express a little gratitude for yourself for choosing in, for choosing to give yourself that moment.

Come back and do this meditation anytime you just need to take a break. Anytime you want to take a breather, anytime you feel a little out of balance and you just want to come back in. Give yourself exactly what you need because only you know. Be your own magic pill. You’ve got this. I hope you come back and we get to see you again next week on Breathe In, Breathe Out.

I hope this moment of self-care and healing brought you some hope and peace. I’m @KrystalJakosky on Instagram, Facebook and YouTube, and I hope you check us out and follow along for more content coming soon. I look forward to being with you again here on Breathe In, Breathe Out. Until next time, take care. [/read]

Breathe In, Breathe Out is a weekly mindfulness and meditation podcast hosted by yours truly, Krystal Jakosky. Each week, we’ll release a brand new lesson or meditation focused on helping you navigate your life by giving YOU the tools to become your own healer.

Breathe In, Breathe Out is available now – wherever you get your podcasts.