A guided meditation by Chana Mason on holding ease and discomfort at the same time, without judgment, pressure or a need to fix.

In the creation story, light and darkness exist side by side (Ohr and Choshech). Your body holds both too: sensations of ease and sensations of discomfort. In this meditation you bring calm, curious attention to your breath and heartbeat, notice a place of ease, then gently notice discomfort, and learn to hold both while trusting your body’s innate wisdom.

This practice is a good fit if you are exploring mind-body approaches, pain reprocessing, or simply want a calming breath-focused meditation that doesn’t ask you to change anything.

Meditation: Holding Both
Guided by: Chana Mason
Blessings from Jerusalem

Chapters

0:00 Introduction: Light and Darkness in the Creation Story
3:00 Guided Meditation Begins: Settling In and Breathing
6:09 Finding a Sensation of Ease
7:39 Noticing Discomfort
8:33 Holding Both Together
11:42 Closing: Returning to the Present

Hashtags

#PainReprocessingTherapy #DrHowardSchubiner #DrJohnSarno #AlanGordon #NicoleSacks #NievanaApp #CurableApp #GuidedMeditation #MindBodyHealing #PainMeditation #ChanaMason

You don’t need to wait for a miracle to make the news. You are one, in every breath and every heartbeat.

When revealed miracles make headlines, we feel awe and gratitude. This guided meditation helps you reach that same joy and wonder any time you want, by finding the miraculous in your own body and life.

You’ll start with the breath, the nishmat chayim (breath of life) you didn’t switch on today but that keeps you going. Then a gentle gratitude body scan moves through your heart, your senses of sight, hearing, smell and taste, the gift of speech, and the quiet work of the organs that nourish and sustain you without you having to think about it. From there, you’ll reflect on your power as a co-creator, through your hands, your mind and the creation of new life. You’ll also connect with the chelek Eloka mima’al, the spark of the Divine within you.

This practice is for you if you:

• Want to build a daily gratitude practice that feels real and embodied
• Sometimes feel small, overlooked or disconnected from your worth
• Are looking for a Jewish or spiritually grounded guided meditation
• Want to calm your nervous system and soften into your body
• Long to bring more awe and wonder into ordinary days

Let this practice be a reminder you can return to whenever you need it: place your hand on your heart, feel your breath and remember the miracle that you are. Then carry it out to the people around you.

Suitable for daily use. Guided from Jerusalem.

True abundance without boundaries doesn't become beauty — it becomes a flood. This unique interactive somatic practice is designed to help you find your voice, strengthen your boundaries, and build the capacity to say no with clarity and confidence.

Unlike traditional guided meditations, this session invites you to actively participate. Drawing on the Trauma Integration Protocol developed by Eric Waldorf, you'll move through three progressive boundary-setting exercises — each one building on the last — training your nervous system to hold firm, speak clearly, and honour your own limits without guilt or explanation.

As you practise, you'll be guided to stay present with the sensations, emotions, and thoughts that arise in your body — developing a deeper somatic awareness of how boundary-setting lives in you physically, not just mentally.

This practice is for you if you:

• Struggle to say no without over-explaining or feeling guilty
• Give too much and end up feeling depleted or resentful
• Want to strengthen self-worth and emotional boundaries
• Are drawn to somatic healing or trauma-informed practices
• Are exploring people-pleasing patterns and codependency recovery

Regular practice builds real change. Even responding to a recording trains your mind and nervous system to respond differently in real life.

Exercises increase in difficulty. Suitable for daily use. Guided from Jerusalem.