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.

Join Chana Mason for a guided Jewish sleep meditation inspired by Yaakov’s Ladder and the teaching that every blade of grass has a malach—a messenger—calling it to grow. In this deeply relaxing nighttime practice, you’ll soften the body, open the heart, and enter a receptive state where the soul can rise beyond the limits of the day and return with gentle truths you already know, but may struggle to feel.

As you drift toward sleep, Chana guides you to visualize the ladder reaching into the heavens, climbing rung by rung into a realm of divine love, compassion, and belonging. From that higher place, you’ll gather messages of acceptance—“you are loved,” “you are enough,” “you are made of light”—and bring them back down into the mind, heart, and body, imprinting them like a blessing into the subconscious. This meditation is designed to keep working as you fall asleep, helping you wake with more safety, joy, and inner steadiness.

What you’ll experience

• A calming body scan to release tension and settle the nervous system

• A warm visualization of divine light, presence, and unconditional acceptance

• Yaakov’s Ladder imagery to receive higher wisdom and bring it into the heart

• Nighttime affirmations to support self-worth, trust, and emotional healing

• A gentle structure that can continue as you sleep

Sending you blessings from Jerusalem.

Join Chana Mason for an extended 8-hour Jewish sleep meditation designed to carry you gently through the night. This special long-form edition features the full relaxation and divine light grounding, then loops the closing ladder practice—returning again and again to Yaakov’s Ladder as you drift in and out of sleep. With each repetition, you’re invited to “climb” rung by rung into higher wisdom, receive simple truths of the soul, and bring them back down into the heart and body.

Created to support deep rest, nervous system calm, and subconscious integration, this overnight meditation helps imprint messages of love, safety, and belonging while you sleep. Let the repeated rhythm of ascent and return become a steady inner refuge—softening the mind, opening the heart, and helping you wake with more light, more joy, and a stronger remembrance of who you are.

Sending you blessings from Jerusalem.

This gentle guided meditation combines the wisdom of Kabbalah, the flow of divine light through the Sefirot, and the calming rhythm of breath awareness to help you transition peacefully from wakefulness into sleep.

Inspired by the sacred process of light flowing from Keter down through each sphere of the Tree of Life, this practice lovingly “says goodnight” to every energy center within you. By expressing gratitude, inviting stillness, and allowing each part of your being to rest, you will enter a state of relaxation, healing, and deep rejuvenation.

This is an 8-hour sleep meditation: after the guided portion ends, it flows into over 7 hours of gentle, calming music so you can stay relaxed and supported throughout the night.

Perfect for your night routine, sleep meditation, or relaxation practice, this session brings together Kabbalistic wisdom, mindfulness, breathwork, and guided visualization to support your peaceful rest, spiritual grounding, and nourishing dreams.

Discover how ancient traditions can calm modern minds, and let this meditation guide you into a restful night’s sleep filled with renewal, balance, and divine light.

This guided meditation for self-compassion and emotional healing is designed to help you soften inner criticism, release shame, and create a calmer relationship with the parts of you that feel stuck in addictive patterns, self-sabotage, anxiety, or harsh self-judgment. Using gentle breath awareness and embodied grounding, you’ll practice holding space with warmth and kindness so you can feel more peace, acceptance, regulation, and inner safety.

Before the meditation begins, there’s a short reflection on why judgment and inner criticism often lead to shutdown or defensiveness — and how an alternative approach rooted in compassion, witnessing, and trust can support real change. Then we move into a calming practice that invites you to place a hand on the heart and belly, connect to the breath, and meet one inner “part” with steady presence until it feels fully seen, heard, and understood.

If you’re enjoying these sessions, please like, comment, and subscribe — it helps this channel continue creating calm space for you.

Show Notes / Credits

With gratitude — this meditation was inspired by:

• Dr Mark Wolynn (@MarkWolynn)

• Dr Simcha Shapiro

Therapeutic frameworks referenced:

• IFS (Internal Family Systems)

• Somatic Therapy

More Guided Meditations

Follow for more guided meditation, mindfulness, self-healing, stress relief, anxiety relief, sleep meditation, trauma-informed meditation, and self-compassion practices.

#guidedmeditation #selfcompassion #mindfulness #anxietyrelief #stressrelief #healing

Join Chana Mason for a Torah-rooted breathwork practice that reconnects you to neshima (breath) and neshama (soul). After a short teaching, you’ll lie down and move into a gentle, conscious, connected breathing sequence—pairing a full-body relaxation with a visualization of the Divine Name (Yud-Hei-Vav-Hei) “surrounding and filling” the body. This guided journey invites safety, nervous-system calm, and a felt sense of Hashem’s love, ending with quiet integration and a blessing from Jerusalem.

Skip to the meditation: 07:00

Suggested posture: Listen to the lesson seated; lie down for the practice (thin pillow if needed).

What you’ll experience

• A concise teaching on “the breath of life” in Torah

• Body scan and audible sighs to release shoulder, jaw, and diaphragm tension

• Conscious connected breathing (nose → mouth phases) with clear cues

• Yud-Hei-Vav-Hei visualization mapped to head, shoulders/arms, spine, and hips/legs

• Heart-opening affirmations: receiving love on the inhale, blessing the world on the exhale

• Quiet music for integration and a gentle return to waking awareness