It’s Both - Guided Meditations for Anxiety, Emotional Regulation & Real Life Transitions
It’s Both: Guided Meditations for Anxiety, Emotional Regulation & Real Life Transitions is a space to slow down when life feels like a lot. These are guided meditations for real life — for moments of anxiety, overwhelm, mixed emotions, and transition. You won’t be asked to empty your mind, fix your feelings, or pretend everything is okay. Instead, each meditation gently guides you to notice what’s here, get out of your head, and come back into your body with more steadiness and self-compassion. Hosted by therapist turned storyteller Nikki P, this podcast offers grounding, relatable meditations designed to support emotional regulation and nervous system calm — without toxic positivity or performative peace. Some days we need conversation. Some days we just need space to breathe and feel. Start with whichever meditation fits where you are right now. Because life isn’t either/or — it’s both.
Episodes
Guided meditation for anxiety — for the low hum that's always there. The background noise of worry and what-ifs that follows you through your day. The nervous system that's just trying to keep you safe, even when it's exhausting.
In this episode, we start with a full body scan to notice where anxiety is living in your body right now — without fixing it, without judging it. Then we do something ...
Guided meditation for social anxiety — This is a 6 minute meditation for anyone who feels the pull to stay home, stay small, stay safe. The longing to be known and accepted doesn't go away by avoiding the room. It just gets quieter for a little while. And then louder.
In thi...
Anxiety spikes when you're stuck in the unknown—waiting for test results, someone else's decision, or an answer that isn't yours to give. This guided meditation for anxiety helps you calm your nervous system and practice emotional regulation when you can't control what happens next. No fixing required. Just awareness, grounding, and a little stea...
SAFETY NOTE: This meditation is designed to keep you alert and focused while driving. If at any point you feel drowsy, distracted, or unsafe, please stop the meditation and focus fully on the road. Your safety is the priority. If you're feeling too tired or anxious to drive safely, please pull over until you feel ready to continue.
This guided meditation helps calm anxiety and emotional overwhelm before a hard conversation (about 19 minutes). If you’re feeling nervous, reactive, or stuck in your head about a conversation you need to have—this practice is for you.
In this meditation, we’ll slow your breathing, release tension in your body, and name what’s really happening underneath the fear. You’ll gently explore why this convers...
This guided meditation for anxiety and overwhelm helps you calm your body and turn the volume down—without trying to fix your feelings (about 15 minutes). If you’re stuck in the rush of doing, bracing through your day, or feeling like stopping feels unproductive, this meditation is for you.
We’ll use deep belly breathing and gentle body release (jaw, hands, stomach) to help your nervous system settle. Then we&rsqu...
This grounding meditation helps with anxiety, overwhelm, and racing thoughts by getting you out of your head and back into your body (about 20 minutes). If you’re stuck ruminating after a conversation, doom-scrolling, dissociating, or feeling like your mind won’t stop—this is for you.
We’ll start with simple breathing (long exhale), then release tension in your body, name what’s happening underneath th...
This guided meditation for anxiety helps you calm your nervous system when you're feeling two conflicting things at once—sad and grateful, scared and excited, overwhelmed and hopeful. If you're stuck in mixed emotions and don't know which feeling to trust, this meditation for emotional regulation will help you name what's here without fixing it, ...
Welcome to It’s Both: Guided Meditations for Anxiety, Emotional Regulation & Real Life Transitions. This “Start Here” trailer explains what this space is for: the moments when you’re overwhelmed and need help getting out of your head and back into your body.
These are guided meditations for real life — for anxiety, mixed emotions, and transitions — without pretending everything is fine. No em...
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