Vicki

Seattle, WA USA

Ryan B

Baltimore, MD, USA

Begin your 12-step recovery with guided meditations that cultivate inner peace and support your journey.

Finding Peace In Chaos

Welcome to step one. This step starts us on our road of truth. We begin to create a new, more healthy and loving relationship with ourselves and others. Take a moment to fully arrive here. Bring all of your attention back home, into your body, now. Find a comfortable, seated position that invites you to pause and be still, yet alert at the same time. Find relaxed dignity in your position. I invite you to close your eyes, if that's comfortable for you, or keep them slightly open, gazing into infinite space, keeping your spine straight, but not rigid, allowing your hands to fall in your lap, releasing any tension you may feel in your shoulders, in the jaw, keeping your teeth slightly apart. Today, I'm going to walk you through two beautiful techniques to support step one. First, we're going to practice the embodied grounding technique to activate all of your senses and experience the richness of the present moment. Next, we'll learn to do mindfulness of the breath meditation that helps relax and let go. By connecting with our breath, we'll learn to shift from doing to simply being. I love this meditation because it helps create your own safe place within. So, let's explore letting go, staying present, and learning to take care of ourselves. Take a deep breath in and out. In another, inhale through the nose and exhale fully. Now, I invite you to notice and name silently in your own mind five things you can see around you, can be any objects on the floor, outside the window, moving or still. Next, notice four things you can feel. For example, a touch of the atmosphere on your skin. Perhaps, you can feel the warmth of sunlight on your face. Next, name three things you can hear. Can be sounds near or far. It could be the sound of your own breath. Notice two things you can smell next. Paying close attention to the smells all around you. What can you smell? And finally, focus on one thing you can taste. Try and recall the taste of the most delicious treat that you had today. Let's take a nice sip of breath through the nose at your own pace and out. And again, inhale and exhale. Feel yourself grounded in the present moment. Ask yourself, what do I feel? Now, we'll transition to practicing mindfulness of the breath for a few minutes. One of the most foundational techniques in meditation, mindfulness of the breath simply means bringing your aware, full attention to the experience of breathing. Meeting each inhale and exhale as it is, raw and unfiltered, observing moment by moment without trying to control or change anything. Meeting the breath as it is and letting it breathe you. Sit comfortably. Adjust your position if need be while staying mindful. And bring your attention to your natural breath. Feel the natural flow of air as it enters and leaves the body. Observing the natural flow of your breath. Finding a safe place to rest your awareness in your breath. If your mind wanders, gently guide it back to your breath. See if you can let go just a little bit of the need to fix or change anything right now. Allowing everything to be as it is. Taking your time to pause and connect with the life force within you. Use this as a gentle reminder that you're worthy and capable of change. With each breath, see if you can loosen the control a little bit more. Inhale, being at peace. And exhale, let it go. Remember that letting go is not forcing something to go away. It is an invitation. If it wants to be let go of, let it go. If not, just let it be. And stay present with it. Take another deep breath in and exhale. I would like to invite you to repeat the following affirmation after me to help you work step one. I release control and feel more at peace as I give myself comfort and care. I release control and feel more at peace as I give myself comfort and care. I release control and feel more at peace as I give myself comfort and care. Sense the vital energy of these words and let it settle within you. With each inhale and exhale, let it settle a little bit deeper. Feel free to come back to this affirmation at any time. I invite you to reflect on the following two questions. And if you need to pause and grab a pen and paper, feel free to do so. So the invitation is to reflect on these two questions. Why do I want to control? Take a minute or so reflecting on this. Bring your attention to the next question. How can I take care of myself? Allow yourself the space to listen to your heart. As we come to a close of this practice, take a moment to give yourself gratitude for showing up today. Step one invites us to let go and focus inward. We'll learn to pause, to feel, and to trust the process. It takes time, so be kind to yourself. Thank you for practicing with me today, and I'll see you in step two.

Hope & Mindful Non-Doing

Welcome to step 2 of the 12-step meditation program. Came to believe that a power created in ourselves could restore us to sanity. In step 1, we learned that we are powerless over many things outside of our control, that our need to control is itself a heavy burden and the very cause of our suffering. We also learned that powerless does not mean helpless or hopeless. On the contrary, as we learn to let go of our tight grip on life, we start to discover more and more hope and support available to us. Step 2 asks us to trust, to trust that there is in fact a power greater than ourselves, to trust that this power is on our side, that you have a powerful and loving ally by your side, a higher power of your own understanding. Today, we'll practice inviting and gently opening to idea of having such a higher power and simply sensing a quiet presence of something larger than ourselves. To do this, we will need to become very still and quiet on the inside. The moon appears when the water is still. We need to let go and let the world run itself for about 10 minutes. As always, remember, your meditation practice is your own. The guidance is only an invitation, so feel free to take care of yourself and adjust as needed. Let's begin by calling all of your attention home into the body and finding a comfortable seat. Sit upright, relaxed and aware. Close your eyes if you wish or soften your gaze. Plant your feet on the floor if you're in the chair. Or cross them comfortably if you're seated on a cushion. Feel your arms fall slack on the sides. Soften your belly on the exhale. Relax your shoulders. Allow yourself to set everything aside and feel at ease. Take a nice breath in and out through the nose. I invite you to set an intention for the practice today. I am open to guidance and the possibility of change. I am open to guidance and the possibility of change. Now we'll begin by mindfulness of the breath practice. Bring your awareness to the natural rhythm of your breath. Pay attention to how the air moves in and out through the nose. Notice how the air moves in and out through the nose. Fills your lungs and flows out again. No need to breathe in any special way. Nothing to achieve here. Simply becoming aware of the natural sensation of your breath. Befriending your breath. Getting to know it. Noticing the quality of the breath. Maybe shallow, maybe deep. Maybe you find yourself short of breath. Or wanting to yawn. All is welcome here. All you need to do is to continue to bring your attention back to your breath. Every time you notice that your mind wanders. In-breath and out-breath. Noticing the rise and fall of your chest and belly as you continue to breathe. In-breath. Resting. I invite you to explore awareness of the sounds around you. To do this, bring your attention to any sounds in your environment that you can hear. Allow the sounds to come to you. They can be pleasant, unpleasant or neutral. See if you can let them come and go without labeling them. Just as a passing phenomena. Like the clouds in the sky. Only here for a moment and then they disappear. Sounds come and sounds go. Leaving echoes and silence. What can you hear near you now? What sounds are coming to you from a distance? Now let's slowly bring your awareness back into the body. Feel into the body sensations. For the next few minutes, we're going to pay close attention to the presence of power created in ourselves in our everyday surroundings. How can we sense that? I invite you to bring your attention to the surface beneath you. Feel the steadiness of the floor or chair holding you. The stable earth beneath you. Holding you safe. Giving you steady foundation. Feel the gravity softly pulling you in. Trust it to keep you grounded. Notice your breath flowing in and out of the body without any control. The body breathes itself. Trusting the air to fill your lungs and bring oxygen to every cell of your body. Trusting that when you open your eyes after this meditation, there will be light to meet your eyes. Notice how life supports you in every moment and every breath. Let's close today's practice with a step to prayer. In this moment, I can believe that I am never alone. I can experience the sense of freedom that having a higher power offers me. I open my heart to the light of wisdom, the warmth of love, and the joy of acceptance. Take this sense of being supported and cared for by life itself into the rest of your day. And remember, building trust is a practice, so keep coming back. After the meditation, take a few minutes to reflect on this prompt either by journaling or contemplating in your mind. Where in my life do I already see hope? Where in my life do I already see hope? I am sending you so much love and see you in step 3.

Faith: Finding Your Way

Welcome to Step 3 meditation practice. Step 3 made a decision to turn our will and our lives over to the care of God as we understood God. We'll start today's practice with a moment of reflection, then practice a guided meditation and we'll close with a prayer and a journaling prompt to help you work Step 3. Step 3 is an invitation to begin living our lives in a new way. In Step 1, we acknowledge that our lives have become unmanageable. In Step 2, we learn to recognize and feel the presence of a power greater than ourselves. Step 3 is where we begin to cultivate our connection with a higher power of our understanding. Like in any relationship, it starts with trust. We are invited to let go of trying to fix everything ourselves and instead allow our higher power to do what we cannot, bring peace and harmony to our lives. Letting go requires tremendous courage, so take your time and be kind to yourself. Let's begin our meditation by finding your breath and getting in a comfortable seated position. Keep your spine nice and tall, sitting with dignity. Feel free to close your eyes or lower your gaze. Feel in the body, becoming present. On the inhale, feel the cool air entering the nose. Feel in the body. The mind is quieting down, becoming present. On the exhale, slowly begin to release any tension in your body. Sense your feet and your sitting bones rooting in the surface beneath you. Feel its support, holding you gently, allowing you to relax. Notice your hands resting nicely in your lap. Feel the warmth in the palms of your hands. Can you feel any sensations on your fingertips and sense the crown of your head pointing to the sky? Just sitting here, rooting into the earth and reaching for the sky, being present. Bring your attention to your breath. Let it flow naturally, without effort or control, like a river moving steadily downstream. Imagine sitting by this river, observing the current of life. Thoughts and feelings may arise, like bubbles coming to the surface, or like leaves floating on the water, leaving everything as is, watching them come and go. Now imagine yourself entering the river, grasping at nothing, resisting nothing, like my mindfulness teacher likes to say, allowing the water to flow through you. If fear or worry arises, acknowledge it by saying, there is fear, or I see you, anger, and let it get carried away by the open stream. Just sitting in this stream of life, watching all thoughts and emotions with open curiosity, but not pushing anything away. Just observing with kind awareness, letting this kind awareness wash over you. And now I invite you to visualize this stream washing away your burdens. Any pain from past hurts. With each exhale, let it wash over you. What if you could surrender to this healing, nourishing flow moving through you, removing fear, pain, or discomfort? What would it feel like to allow yourself fully to be cradled by the flow of life? Breathe in, inviting trust. Breathe out, releasing fear even more. Once again, breathe in, relaxing into the sense of being supported. And breathe out, going deeper and deeper into that trust. And let it go. Repeat silently to yourself, my life is divinely guided. I am safe to let go. I am connected to my higher power. It is always with me. Take a few more moments to rest in this kind awareness, feeling present, refreshed, and supported. The third step reminds us that we are capable of change when we connect with something greater than ourselves. Let's conclude today's session with a prayer. God, I give to you all that I am and all that I will be for your healing and direction. Make new this day as I release all my worries and fears knowing that you are by my side. Please help me to open myself to your love. Allow your love to heal my wounds. Allow your love to flow through me and through me to others. May your will be done this day and always. May this practice support you as you discover and connect with your higher power. Take a moment to reflect and write down your thoughts on this prompt to explore your connection a little bit further. What would it feel like to delegate control to my higher power for just one day? What would it feel like to delegate control to my higher power for just one day? See what comes up for you. I am sending you so much love and will see you in step four. Keep coming back.

Courage & Clarity Through Noting

Welcome, my friend. You've made it to step 4 mindfulness practice. Step 4 made us searching a fearless moral inventory of ourselves. Step 4 is one of the bravest and most loving things we can do for ourselves. Step 4 invites us to speak out truth. In this step, we take a compassionate, honest look at ourselves. To help you work this step, we'll learn a new mindfulness practice for self-inquiry to see ourselves with clarity and acceptance. We'll begin by grounding ourselves in meditation and practice a mindfulness technique called labeling or noting. Think of this as clearing the lens through which you see yourself. This practice helps us see thoughts and emotions more clearly without getting stuck in them. It offers freedom from old stories and judgments and critical voices and strengthens our ability to stay present and calm. Remember, meditation is a sacred time between you and your higher power. It's an act of deep love for yourself. Let's start by setting an intention. Think of your mind as a container holding all things like thoughts and emotions. Like the sky holding all weather, calm or stormy, it all passes but the sky remains. Take a deep breath in and as you exhale, repeat to yourself, I am the sky watching all weather move through me. I am the sky watching all weather move through me. Let these words settle into your heart and your mind. Let's move into our time in meditation. Settle into your seat, grow tall through your spine, let your eyes go dark or soften your gaze, tuck your chin slightly in, relax your jaw, relax your shoulders. Relax the belly, hands resting on your knees or in your lap. Sense your whole body coming to stillness. Take a deep breath in and let it out. One more time, inhale deeply and as you exhale, let yourself arrive fully in this moment. Now release any control over your breath and let it flow however it wants to flow. Simply noticing its rhythm, how it comes and goes. Inhale, I am aware I am inhaling. Exhale, I am aware I'm exhaling. Inhale, aware. Exhale, aware. Now we will move into the practice of noting meditation. When we choose to be present, we strengthen the brain's executive network and become aware of what we're experiencing. In this moment, we reclaim our power and learn to navigate life's storms without losing our inner peace. In this meditation, I will ask you to name your current experience with a one-word label. For example, when you hear a sound, note hearing without judging or reacting to it. When a thought jumps into mind, gently label it thinking or planning or criticizing. If you feel an emotion, name it sadness, joy, frustration, worry. If a physical sensation arises in the body, label it, for example, warmth, tingling, itching. Each time, acknowledge it without pushing anything away. Watch it float on by like a cloud dissolving into the sky. I will begin with myself to demonstrate the technique for a few moments. Thirsty, breathing, quiet, distracted, and so on. Let's do it. Try for yourself. If a strong emotion arises, like shame, guilt, or fear, welcome it with curiosity. Invite it for tea, like meditation teacher Ram Dass used to say. Say, hello, fear, or hello, shame. Come on in. Let's see how long you will stay. Perhaps they just need to be seen to be released. Continue labeling any thoughts or emotion that come to mind without trying to change it. When you name it, you create space between you and the feeling. It's just a visitor passing through. Naming it also gives you a sense of having dealt with it, releasing it from your headspace, releasing it from your headspace. Remember, the breath is always here as your anchor in your whole space. If the mind gets busy or the emotions are too strong, return to the rhythm of your breath. Inhale, aware. Exhale, aware. And continue with feebling after a few rounds of breath. As we come to a close of this practice, let's reflect on this prayer together. In this moment, I am willing to see myself as I truly am, a growing, unfolding spiritual being. I can separate who I am from what I've done, knowing that the real me is emergent. Loving, joyful, and whole. In conclusion, I invite you to reflect on what came up for you during the practice. Journaling can bring clarity and insight. Here's a prompt for you to explore. When have I owned my power? How did it feel? Take about five minutes to write down anything that comes to mind. And remember, this process is a gift you give to yourself. Thank you for showing up today and for your willingness to grow. Keep coming back. I will see you in step five.

Heart Power As Bridge To Higher Power

Welcome my friend, today we continue on the journey through step 5 of recovery, admitted to God, to ourselves and to another human being, the exact nature of our wrongs. This step invites us to deepen our connections with our higher power, ourselves and another human being. We can take time in prayer and meditation to open our hearts and communicate with a power greater than ourselves. Today's practice is called Heart Coherence Meditation, inspired by the HeartMath Institute. We will begin with a heart-focused breathing and gently guide you into a heart-centered state, often called heart coherence, where your mind, body and heart work in greater harmony. This state offers many benefits, including a deeper sense of connection and well-being, tuning in to the frequency of love and your heart's wisdom. It may also help you feel more in sync with your higher power. Let's make sure you're in a safe and comfortable place where you can be undisturbed for about 10 minutes. Sit upright in a chair or on a cushion, place your feet flat on the floor or keep your legs gently crossed if you're sitting on a cushion. Allow your spine to grow tall, roll back your shoulders, let them relax, let your hands fall in your lap. I invite you to shift your attention inward by closing the eyes or keeping them slightly open with a soft gaze looking at infinity. Let the simple act of closing the eyes signal that you're choosing to switch your attention away from your outer life and to this moment, to this intimate space and time just for you. Take a few cleansing breaths, breathing normally, nothing fancy. Inhale and exhale through the nose, letting go of tension in the body with each out-breath. Bring your awareness to your heart area. If that feels good today, you can place your hand on your chest. It can help focus and increase awareness of the heart. Now inhale for a count of four, imagining that your heart can breathe and feeling the breath flowing in and out through your heart. Then exhale for the same count of four, maintaining a comfortable, steady rhythm. Let's try it. Inhale with all your beautiful, strong heart. Three, two, one. And exhale through the chest. Three, two, one. Inhale through the heart. Three, two, one. And exhale through the chest. Three, two, one. Inhale through the heart. Three, two, one. And exhale, let it go. Three, two, one. One more round. Inhale. Three, two, one. And exhale, expanding out the heart. Three, two, one. Continue on your own for a few cycles. Find a smooth and easy rhythm. Keep going. Notice how each breath nourishes the heart and calms the mind. With each exhale, allow it to cleanse the heart of all worries and fears. Now breathe in your mind's eye somebody or something that fills your heart with warmth and appreciation. It could be anything. A loving relationship, a special place in nature, or time with a pet. I invite you to relive the genuine experience of love and gratitude of that memory. Try to feel it in your body. Make an honest effort to really feel it again with all your senses. The sounds, the smells, the taste, or any visual memories of that pleasant moment. Savor it. Bask in the goodness of it. Marinate in the good, like neuroscientist Rick Hansen wrote in his book. Marinate in the good. Focus on feeling at ease in your heart. As you continue breathing with your heart, rest your awareness on the warm and compassion blossoming in your heart area. Now let's take it one step deeper and amplify this positive feeling. Imagine this uplifting sensation expanding from your chest with each inhale and filling your entire being with a sense of ease. As your body and mind fill with love, imagine this energy forming a radiant aura around you, glowing aura, extending outward, connecting with the hearts of other people in your life. Stay with this feeling of appreciation and bare joy in your heart. You may notice subtle changes in how you feel. Your breathing becomes smoother. Your muscles feel more relaxed. Your mind becoming more still. Let your heart energy expand further, touching the hearts of all beings, if that's accessible for you today. And if not, simply stay with your heart-focused breath. Meditation teaches around us, God, that our minds are the instruments of our separateness. And our hearts are the doorway to our unity. Feel the profound interconnectedness of all life with your heart. And know that your heart is already and always connected to the higher power, to your heart power. Rest here in this coherent state. And listen softly to the quiet wisdom your heart may be offering you now. Please join me in the step 5 prayer to conclude this practice. In this moment, I acknowledge myself for doing what was most difficult for me. I will rest in the accepting presence of my higher power. This practice has a carryover effect, so as you move into your day and connect with someone, you can feel more heart-connected and more centered. When you feel ready, bring your attention back into your room. Open your eyes. And take a moment to reflect on this experience with the following journaling prompt. What wisdom or insight did you receive when you opened your heart today? Write for about 5 minutes about any messages, impressions, or simply how you felt in this meditation. From my heart to yours, take good care. I will see you in step 6. Keep coming back. .

Readiness For Change – Somatic Release Through The Body

Welcome, my friend. Today we honor being halfway through this course, a point of reflection, celebration, and deepening. Step six invites us to prepare ourselves for transformation. We're entirely ready to help God remove all these defects of character. Step six is a turning point that asks us to take ownership of our defects of character. I like to call them my survival skills. This step challenges us to prepare our hearts and minds for the profound, mysterious work of healing. As Richard Rowe wisely notes, step six states we must first fully own and admit our defects of character, but then step back and do nothing about it until we are entirely ready to let God do the job. In this step, we must both surrender and take responsibility, a work that unfolds not solely through our own efforts, but through our willingness to trust a higher process. One of the most profound ways to do this is through the somatic practice of a body scan meditation. The wisdom of The Body Keeps the Score book says, in order to change, we need to become aware of our bodily sensations and the way our bodies interact with the world around us. Physical self-awareness is the first step in releasing the tyranny of the past. The body holds our experiences, including our survival patterns and trauma. By befriending the body and becoming aware of these sensations, we practice both taking ownership and surrendering the outcome at the same time. We create space for transformation and become ready. Let's set an intention for today's practice. Repeat silently to yourself. In this moment, I am entirely ready for transformation. I trust the process unfolding within me. In this moment, I am entirely ready for transformation. I trust the process unfolding within me. Allow these words to settle in your heart like seeds planted in fertile soil. Take a moment to check in with yourself. Ensure that you're comfortable, all tucked in, in a supportive meditation pose. Let your eyes close and feel yourself growing tall through your spine, grounded yet light. Let's take a few centering breaths and as you exhale, let yourself relax completely, letting go of the demands of the day, arriving home into your body. Just as a butterfly's transformation begins within the stillness of its cocoon, we create space to explore and witness the truth held in our bodies. I will guide you through different parts of the body. As each body part is named, bring your awareness there and spend a few moments observing sensations with bare attention and open curiosity. What might you discover in the simple act of noticing? Remember, all sensations are welcome here, pleasant or unpleasant. Bring your attention to your feet. Feel their connection to the ground. Notice any sensations, pressure, warmth, perhaps feeling antsy, left foot, right foot. All toes together. If you feel strong emotions arise, such as fear, anger or shame, try and shift your attention to the physical sensation beneath the emotions. For example, heat, tension, can be pain, tingling, itching, feeling hollow and so on. Underneath any emotion is a physical sensation in the body. Simply focus on what the body is telling you. Bring your awareness to your legs. Sense your calves, knees and thighs. Feel the strength and support they provide as you walk on this earth. If there's tension, breathe into it, inviting ease. Bring your attention to your hips and pelvis. This is the foundation of your body. Notice any sensations of tightness, heaviness or maybe openness. With each breath, allow this area to soften a little more. Moving your attention up into your abdomen area. Soften the belly. We often store our past hurts and emotions in this space. Notice the space between your awareness and your physical sensations. Become aware of any sensations in the belly. Breathe into it. Invite it to relax on the exhale. Notice there's a space between your awareness and your physical sensations. Let your breath create space around that. And offer yourself some tenderness and kindness. Notice the space between your awareness and your physical sensations. Moving your attention up to your chest and the heart area. Feel the rhythm of your breath. Perhaps you can notice your heartbeat. Breathe into your heart, expanding your chest, growing more spacious, allowing your heart to fill the entire room. Bring your awareness to your back. Sense your lower back and upper back. Feel your shoulder blades and feel the spine. Strong spine, tall spine. Notice the weight or tension carried here. With each exhale, release what you no longer need. Become aware of your shoulders. Noticing the form and sensations there. Are you carrying a lot of weight on your shoulders? You can safely set it down now. Exhale the tension. Feel the relief as you allow your shoulders to relax. Now bring your awareness to your neck, back of the head, crown of the head, the forehead, and the entire face. Soften your eyes. Let them sink deeper. Release any tightness. What can you feel on your face now? And finally, sense your whole body from head to toe, moving your attention all the way down to the toes like a waterfall. Feel the body alive, present, and whole. Rest in this awareness of you being whole, connected with the body, the mind, and the heart. Notice the kind presence, kind awareness available for you here in this safe place. Let's conclude this practice with a step six prayer. In this moment, I am entirely ready to be freed of all my shortcomings. In this moment, I am ready to surrender these shortcomings to God, knowing that the power of willingness to heal is great. Each new step I take in my recovery is an affirmation to my wholeness. Take a moment to thank yourself for this practice. You've shown up for yourself today in a meaningful way. Gently wiggle your fingers and your toes. Bring yourself back in the room you're in. And when you're ready, flutter open your eyes. Well done. After the meditation, I invite you to take a moment to reflect on your experience with this journaling prompt. What sensations did you notice in your body today? What sensations did you notice in your body today? If you felt any strong emotions, try and describe where and how they manifested in your body. From my heart to yours, take good care, and I will see you in step seven. Keep coming back.

Creating A Safe Space Within & Letting Go

Welcome back! Today we explore Step 7, humbly asking our higher power to remove our shortcomings. Step 7 invites us into one of the most profound practices in recovery, the art of letting go. We face a beautiful truth, a genuine transformation often comes not through our willpower but through humble surrender. Letting go doesn't mean forgetting, it just means we stop carrying the energy of the past into the present, Yung Tueblo. Today's practice will guide us through a loving-kindness meditation, also known as Metta in Nepali language. Through this practice, we create a safe space within ourselves to explore what it means to truly surrender. Let's begin with a Step 7 prayer. In this moment, I ask my higher power to remove all of my shortcomings, relieving me of the burden of my past. In this moment, I place my hand in God's, trusting that the void I experience is being filled with my higher power's unconditional love for me and those in my life. During the practice, you may notice some resistance, that is natural. Everything that surfaces is an opportunity to practice letting go and allowing your higher power to work within you. As the poet Dinah Foulds wrote, Resist, and the tide will sweep you off your feet. Allow, and grace will carry you to higher ground. Settle into a comfortable position, either seated or lying down. Let your body become heavy, supported by the earth beneath you. Soften your gaze or close your eyes. Take a couple of centering breaths, releasing any tension on each exhale. Invite your body to relax completely, starting from the crown of the head all the way down to the soles of your feet. Like a waterfall rinsing away all the worries and the dust of the day. On your next inhale, tense every muscle in your body. On the exhale, release completely, letting go of all holding, all tension. And pause to feel the calm in between breaths. Do this a couple more times at your own pace, each time letting go more deeply. Bring your awareness back to the natural flow of your breath. In and out through the nose, noticing the qualities of the breath. The temperature of the air. Cooler on the inhale. Warmer on the exhale. Let your thoughts settle as you breathe in. And allow them to melt away as you breathe out. Allow everything to be. Bring to mind someone who has offered you unconditional love. Perhaps a person, your favorite pet, or even a moment when you gave such love to another. Feel in your body what it's like to be held in that love. Notice how your heart naturally opens to receive this care. Allow yourself to relive the goodness of that moment. That feeling of love. Noticing where and how it physically manifests in your body. Allow the memory of receiving or giving this love to fill your heart. Feel your body relax even deeper, wrapped all around into that gentle warmth. Rest in the knowing that you don't need to do more or be more. As you are already whole, already enough, and always have been. From this space of kind awareness, offer yourself these words. May I be free from all my negativity, fear, and self-doubt. May I be free from my old patterns. May I be open to love and healing. May I live with ease. May I be happy. Let these wishes sink deeply into your being. If you notice some resistance, simply acknowledge it with kindness. Breathe in. Inviting peace. Breathe out. Releasing control. Breathe in. Invite any quality you wish to cultivate. Breathe out. Releasing anything that no longer serves you. Asking your higher power to remove it. With each breath, you're becoming more spacious, more open, more trusting. Trusting that your higher power is working within you, transforming what you're ready to release. Now, I'd like to share a poem titled It Is Enough by Anne Alexander Bingham. Stay rooted in your breath or any sensations in the body. Pay attention to how these words resonate with your heart. It is enough to know that the atoms of my body will remain. To think of them rising through the roots of a great oak. To live in leaves, branches, twigs. Perhaps to feed the crimson peony, the blue iris, the broccoli. Or rest on water, freeze and thaw with the seasons. Some atoms might become a bit of fluff on the wing of a chickadee. To feel the breeze, know the support of air. And some might drift up and up into space. Stardust returning from whence it came. It is enough to know that as long as there is a universe, I am part of it. It is enough to know that as long as there is a universe, I am a part of it. Take rest in the quiet knowing that you are held in infinite love. And knowing that transformation is already happening within you. When you are ready, slowly open your eyes. Wiggle your fingers and your toes. Give yourself a nice long stretch. Slowly turn your head from side to side, awakening the neck. Give yourself a big thanks for showing up for yourself today. After the meditation, I invite you to spend five minutes reflecting on today's journaling prompt to reinforce the energy of this step. If you lived from love today, what would be different? What would love do? If you lived from love today, what would be different? What would love do? I look forward to seeing you in step eight. Until then, take good care and keep coming back.

Deep Heart Work – How To Make Amends With Compassion

Welcome back! Today we will sit together with the tender work of Step 8, made the list of all persons we had harmed and became willing to make amends to them all. This step is about getting out of our own way and allowing something greater than ourselves to guide us, to becoming willing to embody the change we wish to see in our lives. It's about freeing ourselves from resentment, anger and shame, the heavy weights that have kept us trapped in old patterns for so long, intentionally opening the door to forgiveness in small, loving steps. In the previous session, we practiced loving-kindness meditation to cultivate compassion for ourselves. Today we will extend it to people on the amends list. New research shows that even a few minutes a day of loving-kindness can reduce negative thoughts and bring a sense of well-being. Let's open today's practice with a Step 8 prayer. Take a deep breath in and let it out, centering yourself. Silently or aloud, repeat after me. As I forgive myself for my shortcomings, I am able to forgive others, opening the way for a true and lasting change in my behavior. Let these words settle deeper. Check in with yourself to make sure you're comfortable, stable and aware. Turn your gaze inward. Feel yourself grow tall through the spine. Allow yourself to set everything else aside. Become aware of your breath. Breathe in naturally and effortlessly. Notice the rise and fall of your breath in your chest, in your belly. Feel the stream of life moving through you. Observing the tide of your breath flowing in and out. As you breathe, bring your awareness to your heart center. Feel the warmth and the lightness in your chest. Notice that in this moment, you're safe. You're supported. You are recovering and remembering who you are, your true nature. There are three aspects of forgiveness that help us work through this step. The harm that we have caused ourselves, the harm that we have caused others, and the harm that others caused us. We'll begin with forgiveness for ourselves. Feel your body completely relaxed. Every muscle, every joint, and every cell of the body entering a deep restorative state. Notice calmness coming over you. Feel that you can surrender into the sense of calm. Feel that it is safe to surrender. Feel that you can let your worries and fears melt away. Go in deeper and deeper into that peaceful state, trusting it to hold you. Now, breathe even deeper into your heart and repeat these phrases to yourself. May I be free from suffering. May I be safe. May I forgive myself. May I become willing to make amends. May I treat myself with kindness and respect. May I feel the love of my higher power. May I be returned to my wholeness. Let these words amplify in stillness. Send love to every single cell in your body and listen deeply. Your higher power may be whispering in your heart. When you trust it enough to hold you, to fall back into it, to let go, the knots of fear and separation start to untangle. A quiet knowing arises. A sense of belonging, of deep connectedness, of love surrounding you, living through you and as you out into the world. From this place, becoming willing comes a little more naturally. Now think of people on your amends list. Bring to mind a person in your life whom you have harmed by words, actions, or thoughts. See them sitting across from you, peaceful and present. Notice any tension or resistance in your body and let it go or let it be. Feel the warmth of goodwill in your heart. Notice if there is a quiet longing to mend the relationship or perhaps to simply get it off your chest and restore peace. Silently offer yourself these words. May I be guided. May I have the courage to make amends where I can. May I let go of the outcome. May I feel the new freedom. And now extending this kindness to them. May you be happy. May you be healthy. May you be safe. May we both experience peace. From your heart, send love and compassion to every person on your step eight list. Let it flow freely without expectation or attachments. Only love. Now bring to mind the difficult people in your life. Those who have harmed you by their words, thoughts, or actions. Those who were perhaps unkind, neglectful, or abandoned you. Those toward whom you still hold resentment, anger, or hurt. The Buddha once said, holding on to anger is like drinking poison and expecting the other person to die. It is time to release it bit by bit by the gradual opening and softening of your heart. Forgiving does not mean excusing or forgetting. It's not weakness. Letting go is an act of deepest self-love. A choice you make and the gift you give yourself to heal and to be free. Feel your heart connected to your higher power and offer them these words. May you be forgiven. May you find healing. May you be free from suffering. May you experience peace. Now sense your heart opening even more with compassion and warmth. Rest in this loving awareness flowing through you. Making space for peace and forgiveness. Removing old pain. And send this warm feeling outward to every soul in pain. Let them know they're not alone. We're all in this together. May all beings be peaceful. Feel yourself becoming just a little lighter and more relieved. Maybe a little more open to the right action. And a little closer to freedom. We don't always know how long it will take to become willing. The heart knows. And in time, its wisdom will be revealed. Keep coming back to this practice, especially in difficult moments. Each time you do, you cultivate more compassion in the heart and create new neural pathways in the brain. The pathways that support resilience and the freedom to choose peace over chaos and love over fear. Let's close this practice with a step 8 prayer. Higher power. As I forgive myself for my shortcomings, I'm able to forgive others, opening the way for true and lasting change in my behavior. When you're ready, gently bring your awareness back to the room. Invite small movements into your body. Wiggle your fingers and toes. Blink your eyes open slowly. Returning with ease. Take a moment to thank yourself for showing up today and working this step. This was deep heart work, deep work of the heart, and it matters. If time allows, don't rush back into your day. Linger in the afterglow of this practice. Make yourself a warm cup of your favorite tea or coffee. Step outside. Find a sunny spot and simply be. Let the sun kiss your eyelids gently. The breeze run through your hair. Feel the richness of this moment. The lightness that comes with letting go. Reflect on this journaling prompt to integrate this practice. How does caring resentment or guilt affect my body and mind? How does caring resentment or guilt affect my body and mind? Reflect on how and where these emotions show up in your body by writing in your journal or contemplating. I am sending you an ocean of love from the California coast. I'll see you in step nine. Keep coming back.

Forgiveness Meditation & Loving Kindness

Welcome back, my friend. Today we'll explore mindfulness tools to support step 9 of our recovery journey. Step 9 is an act of the brave heart. Made direct amends to such people wherever possible, except when to do so would injure them or others. By working the previous steps, we have come to realize the impact of our actions. We have the power to hurt others. But we also hold the power to heal. Amends are our pure truth without blame or justification. Making amends is a spiritual exercise in courage that transforms past hurts into healing for ourselves and others. My step study partner once described step 9 as filling the forgiveness void with love. This poem by Jennifer Wellwood, titled Unconditional, carries deep wisdom for this step. Willing to experience aloneness, I discover connection everywhere. Turning to face my fear, I meet the warrior who lives within. Opening to my loss, I gain the embrace of the universe. Surrendering into emptiness, I find fullness without end. Each condition I flee from pursues me. Each condition I welcome transforms me. And becomes itself transformed into its radiant jewel-like essence. Each condition I flee from pursues me. Each condition I welcome transforms me. Today's practice is an invitation, a warm welcome into unconditional amends, the kind that transforms us. Unconditional means releasing expectations of how our amends will be received and turning the outcome over to our higher power. Let's dive into the meditation with a step 9 prayer. In this moment, I trust my higher power to guide me in making sincere and honest amends. In this moment, I trust my higher power to guide me in making sincere and honest amends. Settle into your meditation pose. Allow your eyes to close and turn your attention inward. Sense what you're carrying in this moment. Let your breath flow naturally in and out of your heart center. With each inhale, feel the warmth and tenderness flowing through your heart. Allow your body to soften, letting the tension melt away on each exhale. Notice how the mind naturally flows, becoming quiet yet alert. Breathe deeply into your heart. Notice any walls, knots, or tender places you find there. What if you could allow yourself just for this brief moment to feel the pain of a closed heart? Feel the sadness you might have carried because you have not forgiven. Not forgiven yourself. Not forgiven others. Meet all of this with kind awareness. Not pushing away, not getting stuck in it. Simply witnessing your truth. Now, with a balanced mind, offer yourself these words of forgiveness, inspired by my teacher, Koenka. I forgive myself. I forgive myself. I forgive myself for all the ways that I have hurt, harmed, or abandoned myself, knowingly or unknowingly, intentionally or unintentionally, by my thoughts, words, or actions. I forgive myself. May I be free from suffering. May I be free from pain. May I open my heart to forgiveness. May I be peaceful. Notice how your heart is responding to this compassion. Feel any sensations in the body, any resistance or relief, and simply let them be. Now, bring to mind those you have harmed. One by one, see them sitting across from you, peaceful and present. Feel the genuine desire to restore peace. And when you're ready, offer them these words. I seek forgiveness. I seek forgiveness. I seek forgiveness from all those whom I might have hurt or harmed, knowingly or unknowingly, intentionally or unintentionally, by my thoughts, words, or actions. And now, offer them your well wishes. May you be free from suffering. May you find healing. May you find it in your heart to forgive me. May you be happy. May you be peaceful. Notice what arises. Perhaps a sense of release, lightness, sense of renewal, or deep calmness coming over you. Or you may also feel tired or agitated. And that's okay. Remember, there is no timeline on forgiveness. So, be gentle with yourself as you clear space for fresh energy and love to come into your life. Now, bring to mind someone who has harmed or hurt you. Someone towards who you feel resentment, anger, or even hatred. How do you find it in your heart to forgive them? Meditation teacher Jack Kornfeld reminds us, Forgiveness does not justify harmful actions. It is for your own healing, to free ourselves from the past. Being free of resentment is an amends we make for ourselves. Picture this person in front of you. See them as they are. Another suffering human being. And if that's not available today, that's okay too. Don't force it. Simply hold space for the possibility of forgiveness. With a balanced mind and open heart, offer them these words. I forgive. I forgive. I forgive. All those who might have hurt or harmed me, knowingly or unknowingly, intentionally or unintentionally, by their thoughts, words, or actions. May you be free from suffering. May you find healing. May I find it in my heart to forgive. May you be happy. May you be peaceful. Notice what shifts in your body. How you feel in your heart. If even the smallest part of you feels lighter. If not, be patient. Forgiveness unfolds in its own time. It is not forced. It is felt deeply. It comes as the heart softens, as you open to the boundless love of your higher power. The void is filled with love, and forgiveness takes care of itself. This practice is one of the many ways to make amends. Know that you have done your part. Even when we cannot know if our amends have been received, trust that love sent from the heart always reaches its destination. Now turn the rest over to your higher power. The work you have done today is powerful, healing you at every level, physical, emotional, and spiritual. When we no longer waste energy carrying old pain, pushing it down into the subconscious, we allow new energy, new vitality to flow in, awakening our gifts, our purpose, and our highest truth. Let's conclude this practice with a prayer. In this moment, I am grateful for my recovery. As I open my heart and walk with my higher power, I am free. This was deep work, my friends. Well done. Give yourself space to integrate it. Don't rush back into your day if you can. Make this a moment of self-care. Brew yourself a cup of tea, take a walk, or take a nap and let yourself rest. I'm sending you love from the California coast. See you in step 10. Keep coming back.

The Power Of Pause – Your Daily Anchor

Welcome back, my friend. Today I'm excited to share a wonderful mindfulness tool, a 5-minute peaceful pause practice to support your daily recovery, as encouraged by Step 10. Continue to take personal inventory, and when we were wrong, promptly admit it. Step 10 is an anchor in our recovery journey, a practice of checking in with ourselves to deepen self-awareness and wisdom. It helps us recognize when we're out of alignment with ourselves and our higher power. Step 10 helps us root in the present moment, building our recovery mindset. A friend in my step study group once shared, my biggest takeaway is knowing when to pause, take a break, or walk away. Step 10 teaches us to pause, to reparent ourselves with attention and care. Viktor Frankl beautifully captured the power of pause. Between stimulus and response, there's a space, and that space is our power to choose our response. In our response lies our growth and our freedom. You can use the peaceful pause anytime to check in with yourself and reconnect with your higher power. Let's begin by setting an intention for this practice. Repeat to yourself three times. In this moment, I am at peace. Allow this intention to transport you to a calm, tranquil place. Taking a few moments just to welcome yourself into the grace of being present. Giving yourself some time to shift from doing to simply being. From simply being to well-being. And from well-being to whole-being. This may be the first time today you have truly paused to sense what's within you. Ask yourself, how do I feel? Acknowledge what arises and let it simply be. Take a deep inhale and long exhale. Letting go of the urge to do or be anything special. Feeling enough as you are. You are exactly where you need to be right now. Taking a pause to take care of yourself. No agenda, no judgment. Simply being present. Opening to what is. The past and future may try to pull you away. Memories, worries, unfinished stories. Simply notice. Each time your mind slips into the time machine, gently bring it back home. Into your body, into your breath. Checking in with the body, the heart and the mind. Acknowledging what you're experiencing internally. Become aware of any sensations in the body. Pleasant or unpleasant. Acknowledging them and letting them be. Ask yourself, what do I need? If you feel tightness, let it soften. If you feel resistance, let it be. Now bring your awareness to your heart center. Come back to your breath. Notice the steady rise and fall of your chest. What is present in your heart right now? Not forcing and not pushing anything away. Resting in the awareness of your heart for a few moments. Now bring your attention to your thoughts and emotions. What is moving through your mind right now? Watch your thoughts as they rise and fall like waves meeting the shore. Some may be pleasant. Some may be difficult. Let them come and go without reacting to them. As spaciousness unfolds within you, take a mental step back. See how you're not your thoughts and feelings. And you do not have to believe the stories they create. You are the awareness witnessing them as they come and disappear. When you observe your thoughts and emotions as they are, impermanent, changing, and often untrue, and pause to acknowledge them without reacting, you reclaim the power to choose your response, the key to your growth and freedom. As Poverty and Pueblo writes, your immediate reaction does not define you. How you respond after the reaction is what reveals your growth. Let's conclude this practice with a step 10 prayer. In this moment, I live my life in a new way. As I continue to open my heart and mind little by little, one day at a time, I reveal my true self, mend my relationships, and touch God. When you're ready, bring your attention back to the room you're in. Thank yourself for taking a peaceful pause. Wiggle your toes and your fingers. And slowly open your eyes. Coming back to your day, feeling more grounded, more connected and supported. To deepen your peaceful pause, take a few moments to reflect on these prompts. 1. How can I take better care of myself today? 2. What is one thing I felt truly grateful for today? This mindful check-in is a powerful tool to support step 10 five minutes at a time, helping you build a loving and compassionate relationship with yourself, because you are worth it. Take good care, my friend, and I'll see you in step 11.

From Fear To Love – Doorway To Spiritual Awareness

Welcome back! Today we'll explore spiritual practices for step 11, sought through prayer and meditation to improve our conscious contact with God as we understood God, praying only for knowledge of God's will for us and the power to carry that out. By working the steps, we have been creating a safe place within, a steady foundation, a refuge we can always come back to. We now have tools and the loving support of our higher power to guide us home to ourselves. Like in any meaningful relationship, our connection with the Divine requires time and attention. The step teaches us that prayer and meditation are the ways we deepen this bond. Most of us do not see things as they are, but see things as we are. Spiritual teacher Richard Rohr reminds us, Through meditation, we clear our inner vision, no longer looking at life through the tainted glass of our old conditioning. The father of yoga in the West, Paramahansa Yogananda taught, Just as we cannot broadcast through a broken microphone, we cannot send prayers through a disordered mind. Deep calmness achieved by meditation repairs our inner microphone, allowing us to effectively broadcast to our higher power and receive its answers. Take a moment to fully arrive here. Close your eyes, or keep them open, whichever allows you to be most present and relaxed. Sit tall and steady. Relax your shoulders as you exhale. Soften your belly. Release any tension. Let your hands rest comfortably in your lap. Let's begin with the step 11 prayer. In this moment, I quiet my thoughts and open my mind and heart to God's guidance. I trust that my path will be revealed, and the way to my highest good will be made known. This is a sacred time between you and your higher power. Take a pause and simply listen. There is nothing you need to do, nowhere you need to be. Bring your awareness to your heart center. Feel the natural rise and fall of your breath. Imagine your heart slowly opening like a flower to the morning sun. With each inhale, sense life's energy entering your heart. Allow yourself to be held in this deep calmness. The mind may resist, buzzing with thoughts, pulling you into rabbit holes. This is its nature, and it's okay. Each time it wanders, gently guide it back, back to your breath, back to your heart. This is the practice. Each time you bring your attention back into present, your mindfulness muscle strengthens, and you remember who you truly are. I invite you now to see if you can sense the presence of your higher power, or something larger than ourselves, wherever you can feel it, in your heart, in your mind, or perhaps all around you. I invite you to repeat after me, or let them wash over you, these powerful affirmations for recovery. Letting them settle deep, soothing, and revitalizing you. My higher power is present and active. It is with me in all situations. I let my higher power lead the way. I am safe and secure. My life is divinely guided, and I grow stronger in peace, security, and wisdom, every day, every hour. My higher power works in unexpected places, at unexpected times, through unexpected people, through unexpected situations, and through unexpected people. I am all right in this moment. My higher power shows me what I need to see. I am grateful that my higher power is always with me. With its help, I have the courage to say no. I let go of all guilt, shame, and fear. I am a valuable human being, and I deserve to be treated with dignity and respect. As I learn to trust my higher power and release my fear, love and acceptance fill my being. Higher power helps me accept, love, and respect myself. It helps me remove my fearful thoughts and helps me trust in myself. I feel a sense of wholeness, an integration of my body, mind, and spirit. I choose to accept and to feel my higher power's unconditional love. I trust the guidance I receive from my higher power and come to believe in my own capabilities. In this moment, I quiet my thoughts and open my mind and heart to God's guidance for me. I know my path will be revealed, and the way to my highest good will be made known. Take a deep inhale and let it all go. Let it all go. Let it all go. Soaking all the wisdom and goodness of these words, letting them settle within you, and resting here for a few moments, feeling the spaciousness in your heart, taking a moment to acknowledge your experience. What do you feel in the body? What do you feel in your heart? Perhaps the biggest takeaway from step 11 is, no matter how we pray or meditate, what matters is that we do it. I encourage you to let go of expectations, to feel something special as you practice. Even when it seems like nothing is happening, trust that the practice is working. Just as you're working the steps, the steps are working you. And with that, we have come to an end of this practice. When you're ready, become aware of your surroundings. Offer yourself lots of gratitude for taking this time. Stretch your arms out or roll your shoulders if that feels good. Slowly open your eyes. Let the sense of deep calm and connection support you throughout your day. To deepen the energy of the step, I invite you to reflect on this prompt. When have I felt the presence of a power greater than myself? How did it feel? When have I felt the presence of a power greater than myself? How did it feel? Take good care, and I look forward to seeing you in step 12, our final session in this course and a new milestone in your recovery journey. Keep coming back.

Coming Home To Yourself & Infinite Possibilities

Welcome, my friend! Today is time for a celebration, like a butterfly emerging from its cocoon. We've been experiencing metamorphosis through recovery. As poet Ion Pueblo writes, You know, inner work is paying off when you can see your ego trying to make amends of but you have enough resilience and awareness to choose peace instead of chaos. The 12 steps is a journey of spiritual transformation from chaos to inner peace. It's a doorway to a different way of being. Step 12 reminds us, having had a spiritual awakening as the result of these steps, we try to carry this message to others and to practice these principles in all our affairs. For some, this awakening is a more sane and healthy way of living. For others, it's a simple awareness to remember that we are never alone, that our higher power is always with us, especially when life's storms come. We are no longer dragged by external chaos, tossed around by every passing wind. We stand grounded in our truth, returning again as we need to to the recovery tools that sustain us. Amends, journaling, meditation, community, prayer, and self-care. In today's meditation, we'll combine the recovery tools we have practiced throughout this journey. Through awareness of the body and breath, heart-centered gratitude and visualization, we will embody the essence of step 12. Find a quiet space where you feel supported. Dim the lights or light a candle if you wish. Whether seated or lying down, allow yourself to settle into stillness. Close your eyes or lower your gaze. Take a few natural breaths and let's begin by setting an intention with the 12th promise. I gradually experience serenity, strength, and spiritual growth in my daily life. I gradually experience serenity, strength, and spiritual growth in my daily life. Take a moment to acknowledge how far you've come. Offer gratitude to your past self for getting you this far. The one who kept going even when it was hard. The one who resisted the pull of old patterns. The one who chose growth. The effort put you on a better path by fully saying yes to growth. They made your life today more fulfilling. Words of Yom Kippur. Now take a moment to express gratitude to your higher power for always being there, for steering you home. Now take a moment to express gratitude to your higher power for always being there, Think of the people who support you in recovery. Those who walk this path alongside you. Feel the warmth of appreciation in your heart and send them your gratitude. As neuroscientist James Doty wrote, gratitude is not just a superficial warm feeling, it produces changes in the brain, strengthening our neural pathways for joy and connection. Feel into the presence of something greater, whatever that might mean to you. This presence has been with you all along and maybe even sends a spark of excitement for the infinite possibilities that lie ahead to live fully, to love, to create, to be of service, to bring peace, to enjoy, and return to the gentle rhythm of your breath. As you continue to breathe naturally, imagine a warm light glowing in your heart center. This light is your recovery, your experience, your strength, your hope. Now we will move awareness through different parts of the body, illuminating each area with this healing light. If visualization feels difficult today, don't force it, simply follow my voice while staying connected with your breath. Take a deep inhale, sense your feet, envisioning a warm light flowing in, gently wrapping around your feet like a warm towel. Sense the soles of your feet. See if you can shift from the intellectual knowing that your feet are there to the world of direct sensation. Sensing the pressure, the warmth or cold, the contact with the floor, maybe some tingling or pulsing there. Notice any sensations that manifest there. You don't have to name them, but feel them. Sense your toes, the tops of your feet, the ankles. With each breath, relax even deeper into the warm light, the feet, the heels. Feel both feet together, both feet together. Now let the light rise into your lower legs, filling your shins and calves with glowing energy. Sense your lower legs and feet together, lower legs and feet together. Moving your attention to your upper legs, sense the light illuminating the knees. Now your hamstrings, the quads, the whole left leg. Moving your attention up and down the leg, the whole right leg. Both legs and feet together, basking in the warm fluid light. Both legs and feet together. Moving your attention to your hips, feel warmth spreading into your thighs, softening, dissolving any tension in your hips. Notice the solidity of your foundation, rest in this feeling of being held. Bring your awareness to your belly, your solar center, your core strength. Notice the gentle rise and fall of your belly as you breathe, let the light dissolve any knots or fear or tension you're holding in your belly. Going deeper and deeper into that light. Now take a full breath in and exhale completely. On the next inhale, fill your entire lower body and abdomen with warm healing light, a comforting and soothing feeling. Now sense your chest, the right side of the chest, the left side of the chest. Bringing your attention to your heart, feel each inhale expanding the warmth and light in your chest. Each exhale deepens the sense of love and presence. The heart is glowing with pure awareness. Moving your attention to your back, let the light travel up your spine, releasing anything heavy you have been carrying. Sense the lower back, upper back, the neck, shoulder blades, the spine. Imagine the soft light moving up and down the spine, one vertebra at a time. Bringing energy and vital force to your entire being. Feel the light travel up your shoulders, right shoulder, left shoulder, both shoulders together. The light flowing down into your arms, feeling the warmth in the hands, letting go of any burdens. Right arm, right hand, left arm, left hand. Feel the light on your fingertips, gently touching the palms of your hands, as if life itself is saying, hello, I'm glad you're here. The whole right arm is illuminated. The whole left arm is illuminated. Sensing both hands together, both hands together illuminated with this light. Feeling both arms together, both arms together illuminated. Now bring attention to your neck and head. Feel the light pouring over you from the crown of the head all the way down to the toes, like a warm tropical waterfall. Illuminating your forehead, softening your eyes, warming your cheeks, relaxing your lips, your jaw, until your entire face glows with radiant light, sensing your entire face illuminated. Continue soft, natural breaths, feeling the light spreading from your face down through your neck, shoulders, arms, back, hips, legs, all the way down to the tips of the toes until your entire body is cocooned in this radiant healing aura. The entire body is illuminated. Take a full breath in. Feel your entire body all at once, illuminated and whole. The entire body is illuminated and whole. From this centered place, extend your well wishes to all who still suffer by offering them these words. May you experience serenity, strength, and spiritual growth. May you be free from suffering. May you be happy. May you be peaceful. May you be peaceful. May you be free. Sense the richness of the present moment, the love and tenderness in your heart center, and offer these wishes to yourself, integrating them at a deeper level. May I experience serenity, strength, and spiritual growth. May I be free from suffering. May I be happy. May I be peaceful. May I be free. May I be free. May I be free. Let the energy of these words touch every cell, every atom of your being. Then release them into the vast ocean of all possibilities, trusting your higher power to guide your path. As we come to a close, take a moment to rest in the light of your awareness. Soak it all in, perhaps reflecting on what you've learned here and what you wish to create in your life. When you're ready, invite gentle movement into your hands and feet. Slowly open your eyes. Take your time, no rush. Notice the space around you and step back into your life, into your dance, more awake, more aware, and whole. Step 12 is not an ending, it's a new beginning. We're all change in progress, or transformation in progress. Here, we're just beginning to awaken and claim our birthright, harmony, peace, and freedom. I would like to welcome you to the next chapter of your journey with these words by Jung Pueblo. After the cocoon period, when you are in full bloom, take advantage of this powerful energy. Create what your intuition is asking you to. Stay open to new connections. Make the moves that will change your life. Live adventurously. Live in peace. And now I invite you to close together with a serenity prayer. God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference. Thank you for taking this course with me. I hope you found it helpful. I am sending you so much love for your journey. Please feel free to share your experience, strength, and hope by leaving a comment, sending a message, and sharing with others. Let me know in the comments how I can support you. Take good care, and keep coming back.

English

This 12-day course is a practical, heart-centered guide to meditation for Twelve Step recovery programs—CoDA, Al-Anon, AA, ACA, and beyond. Rooted in Step 11 (“Sought through prayer and meditation to improve our conscious contact…”), it offers accessible tools to help you build a daily practice that supports emotional healing, spiritual growth, and deeper connection to your Higher Power—however you understand it.

Created by a mindfulness meditation teacher with firsthand recovery experience, this course offers step-by-step guidance and support to help you shift from surviving to living–actually enjoying–life.

What you'll gain:

-Step-specific guided meditations 
-Science-backed tools for emotional regulation and nervous system calming
-Mindfulness techniques to break free from negative thought patterns
-Daily affirmations to amplify the energy of each step
-Journaling prompts that deepen your recovery work
-Optional step prayers to strengthen your spiritual connection
-Healing poetry for transformation
-A supportive framework for developing a meditation habit that lasts

While initially designed for a 12-step recovery in CoDA (Codependents Anonymous), these practices benefit anyone working a Twelve Step program - whether you're in CoDA, ACA, AA, Al-Anon or supporting a loved one in recovery. 

Whether you're new to meditation, unsure if you're doing it "right," or seeking to deepen your practice and connection, this course shares a practical pathway to lasting transformation.

As you join this community, you'll receive compassionate, insightful, and practical guidance from your experienced meditation instructor through the course comments.

Photo by Ben Thouard Ocean Photography

Daily mindfulness tools for a new way of being: practical guide to meditation for the Twelve Steps.

Meditations For 12 Step Recovery: Because You're Worth It

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From Surviving To Thriving: A 12-Step Recovery Toolkit

Hello, my name is Oli and I welcome you to my course on meditations for 12-step recovery. Meditation is an essential tool in 12-step programs, yet so many of us feel lost about how to actually practice it. Over years of working the steps and supporting others in recovery, I've heard the same question again and again. How do I meditate? I can't quiet my mind. That's why I created this course, a 12-step meditation toolkit designed to support each step of your recovery journey. I'll share traditional and science-backed practices that have helped me and many others transform our lives. From chaos to inner peace, from self-doubt to self-trust, from surviving life to actually enjoying it, and ultimately to a new sense of freedom. In this course, you'll receive recovery tools to deepen your step work. Each session goes beyond offering calm in the storm. It'll help you build lasting inner peace and well-being, step-by-step, through a well-structured and slightly poetic approach to recovery and growth. Together, we'll practice grounding mindfulness techniques that regulate the nervous system and quiet the mind. We'll tap into a variety of meditations that dissolve negative self-talk, cultivate self-compassion, and build a recovery mindset. Along the way, you'll receive powerful affirmations and step-specific journaling prompts that help heal and transform. While I originally created this course for Codependents Anonymous, these practices benefit anyone working at Wellstep Program, whether you're in AA, NA, Al-Anon, CODA, or supporting a loved one on their healing path. If you're ready to invite positive change into your life, join me on this meditation journey. I look forward to welcoming you in Step 1. Take care.