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74: Meditation to Discover Your Needs (& Then Advocate for Them)

This week’s guided meditation is a gentle exploration in discovering your needs and then learning how to advocate for them. Settle in, take a deep breath, and let’s begin!


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 to Breathe In, Breathe Out. I’m Krystal Jakosky and I’m happy that you’re here today. We are going to do a meditation on finding what it is that you need, and then figuring out how to advocate for yourself and get what you need after you’ve discovered what you need. So get comfortable, find a place to relax, where you won’t be interrupted for a little while. Please do not drive. I want you safe and secure.

Whether you’re laying on the floor, sitting up doing a headstand, I don’t care. I want you to be comfortable, comfortable enough to tune into you. So once you’re there we’re going to start with a nice deep breath in and then let it out. Now take a nice deep breath all the way into the belly and then let it out through the mouth. Keep taking those breaths. Deep breaths in this is a moment for you to relax, to let go of being present in this moment. Feel the surface that is supporting you, your body, your weight, as you take another deep breath in and let it out, know that you’re completely supported at this moment.

You get to let go. You get to relax. You get to tune in to you. As you keep breathing in and out, we’re going to start that scan so that you can let go of everything that is weighing upon you. All of the stress. Keep breathing so deeply into your belly and on the exhale, you start releasing that stress at the top of your head, where your scalp is. You breathe in and that scan slowly start down your forehead near eyebrows, your eyelids, this expressive part of your body. They let so many people know what you’re thinking and how you’re feeling. Another deep breath in.

That scan continues moving down, releasing the stress. It melts off. You breathe out, down your ears, your nose, your lips, keep breathing deep, out your chin down to the base of your head, that swivels around and lets you know what’s going around here in the world right now. That neck just gets released. Relax, let go. It is fully supported. As you breathe in and let go, let it sink into the surface, supporting it.

Breathe in again. Should go out your shoulders, down your arms. Continue to sink into the surface you are on down your elbows, your forearms, your wrists, all the way out your fingers. Your next deep breath is back to your chest, your rib cage, your back. You feel it expand as you take in a deep breath and then come back to resting. As it releases, you keep breathing in and you feel that belly expand as you take in that deep cleansing breath. As it releases and relaxes, everything melts off and you sink further and deeper.

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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.