guided meditations

Guided Meditations

Guided Meditations

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No Mud, No Lotus | Guided Meditation on Transforming Our Suffering into Freedom

In this 27-minute guided meditation, we explore the profound teaching from Thich Nhat Hanh that our deepest suffering can become the soil for our greatest growth. Drawing inspiration from the lotus—whose exquisite bloom rises from thick, dark mud—this practice helps us learn to meet our pain with compassion, presence, and transformative awareness.

We begin with a gentle mindfulness meditation, grounding the body and calming the nervous system as we connect with breath, sensation, and inner stillness. You are invited to acknowledge whatever “mud” is present in your life—challenges, grief, anxiety, illness, or emotional heaviness—without judgment or resistance.

From this place of steady awareness, the practice shifts into a healing imagery journey. You’ll visualize releasing your suffering into the nourishing mud below, allowing it to become fertile ground rather than a weight you carry. We then nurture the lotus seed in the mud with warmth, love, and light, allowing resilience, hope, and capacity for renewal.

As the meditation unfolds, you’ll witness the lotus slowly growing upward toward the surface, eventually opening into a luminous blossom supported by the very mud that once felt overwhelming.

This practice offers deep emotional grounding and a reminder that transformation is possible even in our darkest moments.

With patience, compassion, and mindful awareness, the mud becomes the catalyst for the lotus within us to bloom.

$25.00
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Remembering Our Innate Goodness | Guided Meditation for Self-Worth and Inner Peace

This guided meditation by Theresa Kulikowski of My Mindful Medicine invites you to gently reconnect with the deep well of goodness, worthiness, and wholeness that already exists within you. Through mindful awareness and compassionate reflection, you’ll soften self-judgment, release limiting beliefs, and remember the truth of who you are beyond struggle, illness, identity, or achievement. Perfect for those navigating self-doubt, shame, or emotional heaviness, this practice nurtures inner safety, confidence, and unconditional self-acceptance.

✨ Benefits: strengthens self-worth, reduces self-criticism, nurtures compassion, restores inner peace and belonging
🎧 Length: 26 min
💫 Come home to the radiant goodness within and rediscover the beauty of your true nature.

$25.00
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Lord Doctor: My Poem on Living with Chronic Illness and Overcoming

This is a deeply personal offering. On my 12-year path with chronic illness, I have endured a lot and have learned a lot. This poem is my journey of inner turmoil, losing hope and direction, seeking answers outside of myself, to an inner journey of self-trust in the healer within and the strength of my own spirit.

Additionally, chronic illness forced me to stop doing the things I love: dancing, hiking, working out, long walks in nature. I had always wanted to learn how to play the piano, but I never had the time. Well, if chronic illness offers one thing, it’s time. I learned how to play the piano in 2015, and this is me playing Thais Meditation in the background. It’s not a studio-quality recording, but it’s my heartfelt offering of this soulful healing piece.

Meditation from Thaïs — Jules Massenet
Performed & arranged by me, Theresa Kulikowski
Original poem written and recited by me, Theresa Kulikowski

$10.00
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Trust & Resilience in the Face of Anxiety | Guided Meditation for Inner Strength

This guided meditation by Theresa Kulikowski of My Mindful Medicine supports you in building trust and resilience in the midst of anxiety and overwhelm. Through grounding breathwork, mindful awareness, and compassionate inner connection, you’ll calm the nervous system, soften fear, and reconnect with the steady strength within you. Perfect for moments of uncertainty, chronic stress, or emotional intensity, this practice nurtures confidence, courage, and inner peace.

✨ Benefits: reduces anxiety, strengthens resilience, creates emotional stability, and restores self-trust
🎧 Length: 31:03
💫 Experience the power of presence and rediscover your capacity to meet anxiety with clarity, compassion, and strength.

$25.00
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Making Difficult Decisions & Trusting Yourself | 432 Hz Solfeggio Frequency Meditation

This guided meditation by Theresa Kulikowski of My Mindful Medicine is supported by the healing resonance of 432 Hz, a solfeggio frequency known for promoting clarity, emotional balance, and inner alignment. Through mindful breath and spacious awareness, you’ll learn to soften doubt, quiet overwhelm, and reconnect with the wisdom already within you. Perfect for moments of uncertainty or transition, this practice helps you trust your inner voice and choose from a place of peace rather than fear.

✨ Benefits: supports clarity and self-trust, reduces anxiety and overwhelm, regulates the nervous system, restores confidence and grounded decision-making
🎧 Length: 11:06
💫 Step into calm certainty and experience the power of choosing from your deepest truth.

$15.00
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Setting Our Intention for the Day | Guided Meditation for Focus and Positive Energy

This guided meditation by Theresa Kulikowski of My Mindful Medicine helps you begin your day with clarity, purpose, and mindfulness. Through gentle breathing and visualization, you’ll set an intention aligned with your values—inviting balance, gratitude, and confidence into everything you do. Perfect for morning routines or times of transition, this practice grounds your energy and strengthens presence throughout the day.

✨ Benefits: enhances focus, boosts motivation, reduces stress, and cultivates mindful awareness
🎧 Length: 9:27 min
💫 Start your day with intention and let your mindful presence shape what unfolds.

$25.00
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Breathing with Love, Compassion, Joy, and Equanimity | Guided Meditation for Heart Expansion and Inner Peace

This guided meditation by Theresa Kulikowski of My Mindful Medicine invites you to cultivate the Four Immeasurables—love, compassion, joy, and equanimity—through mindful breathing and heart-centered awareness. As you breathe with intention, you’ll open your heart, balance emotions, and deepen your connection to yourself and others. Perfect for daily grounding, emotional healing, and spiritual growth.

✨ Benefits: expands compassion, fosters balance, reduces stress, and nurtures inner harmony
🎧 Length: 27:44 min
💫 Experience the power of conscious breath to awaken love, joy, and serenity within.

$25.00
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Resting in Presence When Chronically Stressed | Guided Meditation for Calm and Nervous System Healing

This guided meditation by Theresa Kulikowski of My Mindful Medicine offers a soothing practice for those living with chronic stress or overwhelm. Through gentle breath awareness and grounding, you’ll learn to rest in presence—allowing your body and mind to soften, regulate, and renew. Perfect for anyone managing chronic illness, anxiety, or burnout, this meditation restores calm and reconnects you to a sense of safety within.

✨ Benefits: reduces stress, regulates the nervous system, supports healing, and deepens inner peace
🎧 Length: 20:04 min
💫 Experience the restorative power of presence and find refuge in stillness, even amid stress.

$25.00
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Protecting Our Energy and Nurturing Collective Compassion | Guided Meditation for Boundaries and Heart Connection

This guided meditation by Theresa Kulikowski of My Mindful Medicine helps you create energetic boundaries while remaining open to compassion for yourself and others. Through mindful awareness, grounding, and visualization, you’ll learn to protect your energy, release emotional overwhelm, and expand loving presence toward the collective. Ideal for empaths, caregivers, and healers, this practice restores balance, strength, and peace.

✨ Benefits: prevents burnout, strengthens boundaries, cultivates compassion, and promotes emotional resilience
🎧 Length: 19:58 min
💫 Reconnect with your heart’s wisdom as you honor your energy and nurture compassion for the world

$25.00
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Loving-Kindness from the Love Sutra | Guided Meditation for Love and Connection

This guided meditation by Theresa Kulikowski of My Mindful Medicine is inspired by the Love Sutra and centers on the timeless practice of loving-kindness (metta). Through gentle guidance, you’ll open your heart to compassion—for yourself and for others—inviting peace, forgiveness, and unconditional love. Perfect for easing emotional tension, deepening relationships, and cultivating joy, this meditation reminds us of our shared humanity and the boundless capacity of the heart.

✨ Benefits: nurtures compassion, reduces stress, enhances empathy, and promotes emotional healing
🎧 Length: 25:50 min
💫 Awaken the power of love and kindness within, and let your heart become a source of peace.

$25.00
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Rediscovering Our Deeper Essence | Guided Meditation for Healing Through Identity Loss

This guided meditation by Theresa Kulikowski of My Mindful Medicine offers a compassionate space to reconnect with your true self beyond roles, achievements, or changing identities. Through mindfulness, breath, and inner reflection, you’ll rediscover the unshakable essence that remains when life transitions or loss leave you feeling untethered. Perfect for athletes, chronic illness warriors, retired veterans, or anyone navigating transformation, this practice nurtures clarity, resilience, and renewal.

✨ Benefits: supports healing after change, restores self-trust, fosters emotional resilience, and deepens self-awareness
🎧 Length: 25:27 min
💫 Come home to your deeper essence and remember the wholeness that has always been within you.

$25.00
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Compassion and Gratitude for Our Bodies | Guided Meditation for Healing and Self-Love

This guided meditation by Theresa Kulikowski of My Mindful Medicine invites you to cultivate deep appreciation and compassion for your body. Through gentle mindfulness and heartfelt gratitude, you’ll learn to honor your body’s resilience, release self-judgment, and nurture healing from within. Ideal for anyone recovering from illness, injury, or body image challenges, this practice restores connection, kindness, and inner harmony.

✨ Benefits: fosters self-love, supports healing, reduces stress, and deepens body awareness
🎧 Length: 26:01 min
💫 Experience peace and wholeness as you awaken gratitude and compassion for your sacred body.

$25.00
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The Four Foundations of Mindfulness | Guided Meditation on Awareness, Compassion, and Impermanence

In this guided meditation, Theresa Kulikowski of My Mindful Medicine explores the Four Foundations of Mindfulness—the body, feeling tone, mental activity, and truth of impermanence. Through compassionate awareness, you’ll learn to observe experience with clarity and kindness, deepening insight and emotional balance. This transformative practice cultivates presence, resilience, and a profound connection to life as it unfolds.

✨ Benefits: enhances mindfulness, reduces reactivity, fosters compassion, and deepens spiritual understanding
🎧 Length: 32:31 min
💫 Experience how compassionate awareness of body, mind, and impermanence can awaken wisdom and inner peace.

$25.00
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Finding Refuge | Guided Meditation for Safety, Presence, and Inner Calm

This guided meditation by Theresa Kulikowski of My Mindful Medicine invites you to find refuge within yourself through the breath, the body, and soothing visual imagery. Learn to anchor in the present moment, release tension, and cultivate a deep sense of safety and belonging. Perfect for times of uncertainty, stress, or transition, this practice helps you return to peace and stability within.

✨ Benefits: reduces anxiety, restores grounding, nurtures self-trust, and promotes emotional balance
🎧 Length: 24:17 min
💫 Discover the serenity of finding refuge in your breath, body, and the here and now.

$25.00
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Forgiveness | Guided Meditation for Letting Go and Emotional Freedom

This guided forgiveness meditation by Theresa Kulikowski of My Mindful Medicine supports the gentle release of resentment, guilt, and pain. Through mindfulness and heart-centered awareness, you’ll learn to open space for healing—whether toward yourself or others. This practice helps you move beyond hurt, restore inner peace, and reclaim emotional energy for what truly matters.

✨ Benefits: reduces emotional tension, promotes healing, nurtures compassion, and fosters inner freedom
🎧 Length: 24:15
💫 Experience the transformative power of forgiveness and step into peace with an open heart.

$25.00
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Self-Compassion: Opening to Kindness to Ourselves | Guided Meditation for Emotional Healing and Inner Peace

This guided self-compassion meditation by Theresa Kulikowski of My Mindful Medicine helps you soften self-criticism and open your heart to kindness. Through mindful awareness and gentle guidance, you’ll learn to meet your imperfections with love, creating space for healing, confidence, and calm. Perfect for those navigating stress, burnout, or self-judgment, this practice supports emotional resilience and genuine self-acceptance.

✨ Benefits: reduces anxiety, promotes inner peace, builds self-worth, and nurtures emotional balance
🎧 Length: 21:18 min
💫 Begin your journey toward self-kindness and discover the freedom of unconditional compassion.

$25.00
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Diluting Our Difficulties | Guided Meditation for Expanding Space and Easing Suffering

This guided meditation gently teaches you to soften pain and challenge through visualization and mindful spaciousness. Led by Theresa Kulikowski of My Mindful Medicine, you’ll learn to hold your suffering with compassion, allowing it to dissolve within a larger field of awareness. Ideal for times of stress, grief, or emotional intensity, this practice fosters calm, resilience, and inner freedom.

✨ Benefits: reduces emotional overwhelm, increases resilience, enhances mindfulness, and nurtures acceptance
🎧 Length: 19:59 min
💫 Discover how expanding awareness can transform struggle into peace and ease.

$25.00
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Honoring the Sacred Body | Guided Meditation for Self-Love and Compassionate Awareness

This guided meditation invites you to reconnect with your body as sacred—worthy of love, respect, and gratitude. Led by Theresa Kulikowski of My Mindful Medicine, this gentle practice nurtures body acceptance, releases self-criticism, and restores harmony between body, mind, and spirit. Perfect for healing body image, chronic illness, or emotional disconnection, it helps you feel safe and whole within yourself.

✨ Benefits: cultivates self-compassion, supports healing, deepens body awareness, and fosters inner peace
🎧 Length: 21:10 min
💫 Experience the power of loving presence as you honor your body as a sacred home.

$25.00
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Finding Solace in Nature | Guided Meditation for Grounding and Inner Peace

This guided meditation helps you reconnect with the calming rhythm of the natural world. Led by Theresa Kulikowski of My Mindful Medicine, you’ll be guided to release tension, breathe deeply, and draw strength and serenity from the earth’s steady presence. Perfect for easing anxiety, restoring balance, and cultivating gratitude through mindful connection with nature.

✨ Benefits: reduces stress, promotes grounding, restores calm, and deepens mind-body connection
🎧 Length: 24:31 min
💫 Experience peace and renewal as you find solace in the healing energy of nature.

$25.00
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Creating Space for Joy and Sorrow | Guided Meditation for Emotional Balance and Healing

This guided meditation invites you to gently hold both joy and sorrow with mindfulness and compassion. Led by Theresa Kulikowski of My Mindful Medicine, this practice helps you create emotional space, release resistance, and embrace the full spectrum of being human. Perfect for those navigating change, grief, or growth, it nurtures resilience, peace, and inner harmony.

✨ Benefits: supports emotional healing, reduces stress, enhances self-compassion, and fosters acceptance
🎧 Length: 22:18 min

💫 Begin this heart-centered practice and experience the freedom of holding joy and sorrow with grace.

$25.00
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Mindfulness of the Body | Awareness, Presence, and Embodied Healing

In this mindfulness talk, Theresa Kulikowski of My Mindful Medicine explores how tuning into the body with curiosity and compassion can deepen self-awareness and support healing. Learn how bodily sensations reflect emotional and mental states, and how mindful attention can restore balance, trust, and vitality. Perfect for anyone seeking a grounded, embodied approach to mindfulness and well-being.

✨ Benefits: fosters self-awareness, relieves stress, strengthens body-mind connection, and nurtures inner peace
🎧 Length: 25:34 minutes
💫 Listen now and discover how mindfulness of the body can transform your relationship with yourself.

$15.00
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Breath Cleansing Meditation | Release Stress and Restore Balance

This guided Breath Cleansing practice helps you release stagnant energy, clear emotional tension, and restore harmony within the body and mind. Through intentional breathing, you’ll support your body’s natural detox process, calm the nervous system, and invite renewal and clarity. Ideal for moments of overwhelm, transition, or daily reset.

✨ Benefits: promotes relaxation, enhances energy flow, supports emotional healing, and cultivates inner peace
🎧 Length: [insert length]
💫 Begin your cleansing breath journey and feel refreshed from the inside out.

$25.00
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Breath Awareness Meditation | Mindful Breathing for Calm, Clarity & Healing

Discover peace through your breath with this guided Breath Awareness Meditation from My Mindful Medicine. Learn to quiet the mind, release tension, and regulate your nervous system using the power of mindful breathing. Perfect for stress relief, anxiety, and grounding your bodymind connection.

✨ Benefits: reduces stress, improves focus, balances energy, and supports healing
🎧 Length: 25 minutes
💫 Download now and experience mindful calm anytime.

$25.00

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