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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 Jacosky, 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 peaceful while doing it.  

Krystal Jakosky:   Welcome back to Breathe In, Breathe Out. I’m Krystal Jacosky and I’m really excited to share this week’s episode with you. I first met Kevin Pinnell when I was a guest on his podcast, which is Award A Better Life. It was such a delightful experience. We had so many things in common that I really wanted to bring him on my podcast so that we could talk about the indigenous people. Kevin began his journey with the indigenous people of North America in the early nineties. He met Ken two feathers early on in that journey, and Ken Two Feathers became more than Kevin’s teacher. They had a wonderful friendship. And 10 years into that friendship, Kevin wrote the book, Two Feathers, Spiritual Seed Planter as Kevin Laughing Hawk, which addressed two feathers life and Native American spirituality. There is so much more to his experience and his life. This is just the tip of the proverbial iceberg. We’re going to talk about some of the keynotes of Kevin’s experience. I really hope that you enjoy listening as much as I enjoyed having him on my podcast. Hello, and welcome back to Breathe In, Breathe Out. I’m Krystal Jakosky, your host, and I am so excited to have Kevin on our show today. Kevin Cannell, welcome.  

Kevin Pennell:    Thank you. Great to be here. This is awesome. I’ve switched roles for a change. I’m not a host. I’m actually a guest. 

Krystal Jakosky:    Oh, isn’t that fun? When you get to switch it up a little bit. Kevin and I have actually been recording right now because whenever we have the opportunity to chat, Kevin and I go off on so many different tangents and so many different realms, and it’s because we are both interested in so many different things. We are always looking for something new to learn or something new to teach, which means that we have a plethora of things that we can talk about and go down rabbit hole after rabbit hole after rabbit hole. So we’re going to make an effort to keep this a little shorter, meaning not four hours long, because we could talk for hours.

Kevin Pennell:    We’re going to try to focus.  

Krystal Jakosky:    We’re going to give it the college try, you know, the good college. Not the one where you smoke pot for the first four years and then decide to do college. We’re going to actually try to focus. Welcome to my world today. Kevin, tell us a little bit about yourself, who you are and what brought you to my podcast studio.  

Kevin Pennell:    Oh my goodness. Well, if you got about two or three hours, hang in there. It’s just actually been about a year ago that I decided, I’m going to try doing a podcast because for 35 years off and on, I was in broadcast journalism and radio. So I just have a lot of fun with it. And I published a book, worked on a couple of other books, and did some magazine articles. I love to write, but for whatever reason, the publisher just wasn’t impressed. Okay, this is great, but you’re not going to publish it. It’s good stuff, but we’re not going to publish it. And I’m going, Yeah, fine, whatever. And I realized part of writing is you have to be able to accept a little two letter word called no.  

Oh, that’s standard procedure. And I just, in one of those moments, I said, you know, I did broadcast journalism and I did human interest stories for years. I really enjoy doing that, just listening and talking with people about their lives. And literally, I think it was like 3:30 or 4:30 in the morning. That tends to be what I call my spirit time. Some of the most significant little truths that I’ve ever had. The title for the book that I wrote came to me in the middle of the night. And when I wrote that book, I wrote it from five o’clock in the morning until 6:30 every day until I got done with it. But that’s my spirit time. This time it came through as you need to do a podcast called Toward a Better Life.  

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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.