Growthinyou - Guided Meditations

Johannes Mayr
  • 0.0 (0)
  • Mental Health

Welcome to growthinyou! Your mindfulness podcast to become more present, alive and fulfilled. Each friday you will get a new guided mindfulness practice. It can be a meditation, breathwork, visualisation, relaxation or embodiment practice. Instagram: @johannes.growthinyou Email: giyjohannes@gmail.com

  1. 6d ago

    Episode #021: Memento Mori: Death Awareness (Guided Meditaiton)

    In this episode you'll be guided through a Memento Mori meditation. A practice of sitting with the awareness of your own mortality. Drawing on Stoic philosophy and the Buddhist tradition of Maranasati, this guided death awareness meditation uses a simple hourglass visualization to help you reconnect with what actually matters, let go of what doesn't, and feel the weight and the gift of being alive right now. If you've been postponing things that matter, running on autopilot, or just need something to cut through the noise, this is the practice.

    11 min

  2. Jun 5

    Episode #020: Box Breathing: The Four-Sided Breath (Guided Meditation)

    In this episode you'll be guided through box breathing. A simple four sided pattern where you inhale, hold, exhale, and hold again, each for the same length of time. You'll find the box size that actually fits you, learn what to do when the holds start to feel uncomfortable, and build a tool you can use before a hard conversation, when your head won't stop, or lying awake at 2am. There are also optional layers for anyone who already has some breathwork experience.

    12 min

  3. May 29

    Episode #019: Flowing Like Water: The Art of Non-Resistance (Guided Meditation)

    In this episode you'll be guided through a somatic meditation on non-resistance. Most of us walk around in a permanent state of low-grade bracing: tight jaw, raised shoulders, guarded chest. We mistake that tension for strength. Through breathwork and a guided body melt, you'll learn to shift from armored to fluid, and find what becomes possible when you stop fighting what's already happening.

    17 min

  4. May 22

    Episode #018: PMR: Progressive Muscle Relaxation (Guided Meditation)

    In this episode you'll be guided through a full Progressive Muscle Relaxation session. It's a clinically proven technique where you tense and release muscle groups one by one to activate your parasympathetic nervous system and drop into deep physical rest. Regular practice builds better sleep, reduced anxiety, lower blood pressure, and the body awareness to catch tension before it becomes pain.

    24 min

  5. May 15

    Episode #017: The Mental Shredder: When Your Mind Won’t Shut Off at Night (Guided Meditation)

    In this episode you'll be guided through a bedtime visualization called the Mental Shredder. A practice for when you're lying in bed but your mind is still running the day back. Instead of fighting your thoughts, you'll learn to compost them: feed the worries, the what-ifs, and the unfinished tasks through a mental shredder, and turn the clutter of the day into something that actually feeds tomorrow.

    11 min

  6. May 8

    Episode #016: Embodiment: Come Home to Your Body (Guided Meditation)

    In this episode you'll be guided through a full-body embodiment practice designed to bring you out of your head and back into the present moment — where your body has been waiting for you all along. Most of us live from the neck up. We treat the body like a vehicle. This practice is the antidote: a slow, sensory journey from thought into sensation. Moving through your breath, your hands, your feet, your belly, all the way to a full felt sense of being alive. Perfect for stress relief, nervous system regulation, and grounding.

    10 min

  7. May 1

    Episode #015: A Warning From Your Future Self (Guided Meditaiton)

    In this episode you'll be guided through a transformative visualization that confronts the silent cost of hesitation and the reality of passing time. This practice takes you on a journey to a potential future to face the honest consequences of choosing comfort over your true calling. It is a deep, immersive experience designed to bridge the gap between your current path and your ultimate potential through a visceral encounter with your future self. By leaning into the discomfort of what could be, you will discover a profound sense of clarity and a renewed urgency to claim the life that is waiting for you right now. This is not just a meditation but a powerful wake-up call to stop waiting and start living with intention.

    14 min

  8. Apr 24

    Episode #014: The Body's Built-In Off-Switch: Sitali Breath for Nervous System Regulation (Guided Meditation)

    In this episode you'll be guided through a Sitali breathwork practice — an ancient yogic cooling technique that most people have never heard of, and one of the most immediately effective tools for calming an overheated nervous system. Sitali (Sanskrit for "cooling" or "soothing") works by drawing air over the wet surface of a rolled tongue or through slightly parted teeth, triggering a drop in temperature that slows the heart rate, lowers blood pressure, and signals your nervous system that it's safe to slow down. This practice is designed to dissolve heat in all its forms: physical tension, anxiety, anger, or that restless mental buzzing that won't switch off. In just a few minutes, you'll shift your internal weather from wired to calm, without needing a meditation cushion, a quiet room, or any prior experience. Perfect for midday stress relief, winding down before bed, or any moment you need to cool down fast.

    10 min
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About

Welcome to growthinyou! Your mindfulness podcast to become more present, alive and fulfilled. Each friday you will get a new guided mindfulness practice. It can be a meditation, breathwork, visualisation, relaxation or embodiment practice. Instagram: @johannes.growthinyou Email: giyjohannes@gmail.com

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