Jen Knox

Embodied Creativity and Mindfulness

This is a clarifying and confidence-building affirmation practice is something you can do first thing in the morning to set yourself up for a wonderful day ahead. The affirmations are focused on grounding, trust, positivity, and being open to the unexpected joys in life. Practice daily for a month.

Practice morning affirmations of grounding, trust, and positivity for a month to build confidence and welcome unexpected joys in life.

Morning Affirmations For Confidence

Give yourself these twelve minutes to dive deep into the body, listening to the wisdom of stillness that lives inside of you. We will do a body scan and guided visualizations to bring you peace, joy, and equilibrium.

12-minute body scan and guided visualization brings peace, joy, and equilibrium by listening to the wisdom of stillness within you.

The Power & Wisdom Of Stillness

This is a short visualization that is ideal when you feel as though you haven't been yourself, or you don't trust yourself to make a decision. It is about tapping the inner wisdom by symbolically walking toward it. This meditation has an optional writing exercise at the end.

Visualize tapping into inner wisdom by symbolically walking toward it with an optional writing exercise at the end. Ideal for indecisive moments.

Toward Your Deeper Self

This is a quick three-minute breathing exercise and meditation that cools the system and supports immunity as well as stress relief. It is advisable to do it every morning. If you cannot roll your tongue, you can also just breathe in over the tongue for a similar effect.

A 3-minute breathing exercise and meditation can cool the system, support immunity, and relieve stress, to be done every morning, even without rolling the tongue.

Cooling Breath For Immunity

In this nine-minute meditation, we focus on and redirect anger, rather than trying to ignore it. We all get irritated or angry at times, and rather than seeing this as a bad thing, we can find ways to use this energy productively.

A 9-minute meditation helps redirect anger into productive energy instead of ignoring it.

Redirect Anger And Frustration

This is a very short but powerful practice to do when you are in bed and ready to let go of your day and find a deep, nourishing sleep.

Practice this bedtime routine for a nourishing sleep: let go of your day and find rest.

Deep Nourishing Sleep

This meditation practice is designed to connect or reconnect to the power of gratitude. This ten-minute track is ideal to remind us of all the magic that surrounds us. Gratitude meditations are an excellent practice to repeat for 30 days or more to rewire the brain and better embody the space we occupy so that we can allow in more of what we love. I recommend finding a comfortable seat to begin this practice.

Practice gratitude meditation for 30 days with this 10-minute track to rewire the brain and allow more of what we love; find a comfortable seat to begin.

Embody Gratitude

This is a short, 5-minute, healing meditation and visualization. This practice involves the guided visualization of a warm and infinite source of light within. This serves as a reminder that we all have a deep sense of self-compassion and love inside of us, that when unlocked, can heal and release whatever no longer serves us.

A 5-minute healing meditation using guided visualization to unlock self-compassion and love for healing and release.

Natural Healing Meditation

Clarify and cast your vision with this 10-minute meditation and visualization. We begin by finding balance and mind-body harmony with a few conscious breaths, then recall a time in our lives when we were unstoppable. Harnessing that same energy and feeling, we begin to cast a vision for the future. This meditation is best done with one goal or vision in mind.

Meditate and visualize your future with this 10-minute exercise by recalling a time of unstoppable energy and focusing on one goal or vision.

Realize Your Vision

This is a visualization for artists, writers, or anyone who is blocked creatively due to the inner critic. It is designed to dissolve writer's block or any creative blocks you might be facing with a unique combination of breath, focus, and imagination.

Visualization tool to dissolve creative blocks caused by inner critic through breath, focus, and imagination for artists and writers.

Silence The Inner Critic: Visualization

We often get caught up in what we don't have and day-to-day gossip, but what happens if we stop and explore the world in new ways? I wrote, "Our Sky, the Ocean" to capture the magic of everyday life and the appreciation available when we slow down enough to absorb it all. This is an original story that appears in The Glass City, a collection of fiction by Press Americana.

"Our Sky, the Ocean" is a fictional story in The Glass City that encourages readers to appreciate everyday life by exploring the world in new ways.

Our Sky, the Ocean

When we lose compassion for ourselves, it becomes difficult to find compassion for others. This is a simple mantra meditation for cultivating the powerful practice of compassion and loving-kindness.

Lack of self-compassion hinders compassion towards others; mantra meditation helps cultivate compassion and kindness.

Building Compassion And Connection

This practice is designed to relax the body and invite nourishing, healing sleep through a focus on breath, body, and a deep cognitive release. I guide you through a relaxation and meditative preparation then allow the music to carry you toward a rest that invites your body to do the work it does best: processing, healing, and restoring, so you will wake up rested.

Relaxation practice using breath, body, and cognitive release to promote healing sleep through guided relaxation and meditative preparation with music.

Journey To Deep, Nourishing Sleep

The equinox is a time of year to reconnect with nature and take stock of our lives. We will let go of old baggage and connect to the earth to plant the seeds for what we'd like to bring in. Feel free to practice this on the equinox or any time you need to find balance.

The equinox is a time to reconnect with nature, let go of old baggage, and plant seeds for a better future. Practice anytime to find balance.

Equinox Meditation For Letting Go

This is a 9-minute visualization for those who feel inhibited by feelings of loneliness or disconnection and are ready to move forward. By confronting feelings associated with neglect, a sense of safety is possible. From a place of safety and security deep within, we find freedom from the past and the empowerment to grow.

A 9-minute visualization to conquer loneliness and disconnection by confronting neglect, finding safety, and empowering growth from within.

Cultivate Connection And Security

Take a few minutes in the morning to breathe, smile, and focus on the deep-seated joy that lives within, that you can tap throughout your day.

Tap into your inner joy every morning through breathing and smiling to set the tone for your day.

Five Minutes Of Morning Joy

This is the perfect meditation after a long day or when there is a lot on your mind. It is about slowing down and recognizing the beauty available to you now This is a gentle meditation that will help you to come into the present.

A gentle meditation for recognizing beauty in the present moment and slowing down after a long day or when feeling overwhelmed.

The Beauty Of The Present Moment

Emotions are natural and beautiful, but when we are extremely sad or fearful, or angry, our energy is depleted. Likewise, when we are around others who are exhibiting extreme emotions, they can stick to us. This meditation is a technique that will help you to feel extreme emotions, release them, and find strength on the other side.

Meditation helps release extreme emotions and find strength on the other side, as intense emotions can deplete our energy and stick to us when we are around others.

Find Strength From Extreme Emotions

Get cozy! This is a deep sleep meditation that will begin with progressive muscle relaxation and invite you to release stress and welcome the healing power of sleep.

Progressive muscle relaxation deep sleep meditation to release stress & welcome healing power of sleep.

Stress-Melting Deep Sleep Meditation

This is a simple mantra meditation practice that can be done first thing in the morning. We will focus on the energy centers of the body, illuminating and expanding so that we can release anything that is blocked or stagnant. This practice offers calibration and positivity in a gentle way.

Start your day with a simple mantra meditation practice that focuses on energy centers of the body, illuminating and expanding for a positive start.

Good Morning Positive Energy Infusion

Anxiety and worry can either take a toll on us, or such feelings can offer us information about our values and remind us to return to grounded energy. By finding a way to persevere and push beyond anxious thoughts and experiences, we learn to better listen to ourselves and find alignment. This is a great meditation for times in which you feel a lot of pressure, either personally or professionally.

Anxiety can be an opportunity to return to grounded energy and find alignment, as we learn to listen to ourselves and persevere beyond anxious thoughts.

Release Anxiety and Worry

When we are busy or stressed, it can be difficult to allow ourselves moments of pleasure. This short meditation is about cultivating a sense of pleasure in the body and seeking opportunities to allow more pleasure in our lives.

Short meditation to cultivate pleasure in the body and seek more pleasure in life.

Inviting Pleasure Into Your Life

At times, it can feel as though everything is falling apart. In these moments in time, every problem feels like it will last forever. But this meditation offers a simple practice that will allow you to recenter and begin to move forward despite setbacks.

A meditation practice can help you recenter and move forward during setbacks, despite feeling like everything is falling apart.

Finding Calm in the Midst Of Chaos

Many of us create goals to write a book someday or spend more time exploring the world through photography or painting. Then, it seems, life gets in the way. This meditation is about how to embody creativity in your day-to-day life. It will help you to break blocks and remember the joys of creative abandon that we inherently know as children. It will help you to summon the feeling of creativity so that you can call on it when you need it. Thank you so much for practicing with me. -Jen

Embody creativity in day-to-day life, break blocks, and recall joys of creative abandon with this meditation by Jen.

Embody Creativity With Visualization

For this exercise, we will spend five (5) minutes meditating and five (5) minutes writing. This exercise, especially if practiced regularly, will lead to greater self-awareness and more perspective on emotions and reactivity. It can be challenging to freefall into a writing practice at first, so do your best and stick with it. It will pay off in unexpected and magical ways.

Meditate and write for 5 minutes each: gain self-awareness and perspective on emotions, though it may be challenging at first.

Going Within: Meditation And Journaling

So often we feel like we need to feel good all the time. This meditation is about being with what is and how incredibly beautiful and transformational that can be. Whether you are feeling great or need a pick-me-up, sitting with the breath and a little reflection to come to presence can do wonders for our acceptance, gratitude, and ability to move forward with trust and flow.

Meditation is about being present with what is, allowing for acceptance and gratitude, which can work wonders for our ability to trust and move forward.

Trusting Your Journey And Finding Joy

We can often find moments of pure presence in meditation, but this practice offers tools for cultivating presence during our lives. I recommend practicing this each day for one week to fully implement the practice and begin to cultivate a habit of presence.

Meditation offers tools for cultivating presence in daily life; practice for a week to develop a habit of presence.

Deepening Presence For Appreciation

We often feel rushed and as though we cannot be present because we need to get to the next thing. This meditation offers breath and visualization to help you connect with the confidence of patience and presence by understanding that you can create feelings of accomplishment at any time.

Meditation helps to connect with patience and presence, creating feelings of accomplishment anytime despite the rush.

The Power Of Patience

Anytime we make ourselves small or do not speak up, we are acting inauthentically. In this meditation, we'll focus on tools to take beyond the meditation itself that will help us to remember our strengths and personal values that can carry us through and remind us of who we truly are.

Meditation helps to remember personal strengths and values, enabling individuals to speak up and avoid acting inauthentically.

Showing Up With Authenticity

This short and sweet meditation with affirmations is perfect for just before a big event. Remember that you deserve to be where you are, and this is just another step on the journey forward.

Meditate with affirmations before a big event, reminding yourself that you are deserving and this is just a step forward in your journey.

Public Speaking With Confidence

Flow has been defined by Mihaly Csikszentmihalyi as optimal experience, and it is a state we often feel when we can be fully ourselves. These are times when self-consciousness leaves and we can be fully immersed in the moment. This is a quick meditation to find flow.

Quick meditation to find flow and experience optimal state of being fully immersed in the moment, defined as "flow" by Mihaly Csikszentmihalyi.

Three Minutes To Flow

This meditation allows time to relax the body with simple progressive muscle relaxation, then a gratitude meditation that will help you to drift off into a deep and restorative sleep.

Relaxing body with progressive muscle relaxation followed by gratitude meditation to achieve deep sleep.

Welcoming Deep Sleep With Gratitude

This 3-minute track is designed to remind you of your worth and deepen your self-belief as well as your ability to give and receive love.

A 3-minute track to boost self-worth and love-giving/receiving ability.

Affirmations For Self-belief And Love

This is a simple, 5-minute practice that uses the concept of Loving-Kindness in order to help you to tap into the vast healing and expansive capabilities of intention and love. This is one of the best meditations to shift out of a bad mood.

A 5-minute Loving-Kindness meditation to shift out of a bad mood and tap into the healing and expansive capabilities of intention and love.

Loving-Kindness To Change Perspective

This two-pronged emotion of envy and jealousy can feel all-consuming, but this meditation is about taking this emotion to find empowerment.

This meditation helps transform envy and jealousy into empowerment, offering a way to cope with these overwhelming emotions.

Working With Feelings Of Envy & Jealousy

This meditation is guided to help you to tap into the moments you felt strong and carry that energy forward.

A guided meditation to tap into and carry forward moments of strength for lasting energy.

Quick Pick-Me-Up: Remember Your Strength

Pain is never easy, but this meditation can help you to reframe and give yourself time to work with the sensation and find some relief through the power of visualization.

A meditation technique helps you reframe pain, providing relief through visualization and giving you time to work with the sensation.

A Healing Meditation For Pain

A meditative story about the cycle of life, generations, and patterns of realization/mystery. This is an original story by Jen Knox, and it appears in Dandelion Ghosts, a chapbook.

"Dandelion Ghosts by Jen Knox is a meditative and original story exploring life's cycles, generations, and patterns of realization."

Dandelion Ghosts

This is a visualization that will allow you to confront anxiety and reframe your idea of a worst-case scenario. Instead of hiding or dodging, we will mindfully address anxious thoughts with courage and compassion.

A visualization technique to confront anxiety with courage and compassion by reframing worst-case scenarios and addressing anxious thoughts mindfully.

Addressing Anxiety With Compassion

In the first session, we looked at a worst-case scenario. Today, I’d like you to develop more appreciation for what you have right now. At this moment. Because anxiety is based on a prediction, and predictions are never fully accurate, some of the best medicine is to simply get present.

The text emphasizes the importance of being present in the current moment to combat anxiety, as predictions are often inaccurate.

On Meeting Anxious Thoughts With Love

So many of us have danced with worry for much of our lives in various contexts and we are told to let things go or live in the moment, but it doesn’t always feel so simple. Sometimes anxious thoughts and worry can be pervasive. Sometimes we even rationalize that our worries are well-founded. They make logical sense. And yet, it is clear that to worry will not change the future for the better. We are far better equipped to meet challenges and joys alike when we feel balanced and loving. So let's work on that. “He who fears he shall suffer, already suffers what he fears.” — Michel de Montaigne

Worrying is not productive and does not improve the future; we are better off being balanced and loving to face challenges and joys.

Thoughts On Worry, Anxiety & Fear

Today, we'll seal our practice with practical tools that we can take forward. We will discuss reframing, cultivating the opposite, and techniques to take off the meditation cushion.

Learn practical tools like reframing, cultivating opposites, and techniques for life beyond meditation cushion in today's session.

Living The Practice

Thank you for being here with me and spending ten minutes to allow yourself a moment to connect. This is a brief meditation to emphasize our connectivity to our bodies, each other, and the world.

A brief meditation emphasizing our connectivity to our bodies, each other, and the world, taking only 10 minutes to connect.

Remembering Our Connectivity

In this session, we are going to find more creative energy by practicing a creative Loving-Kindness meditation to reframe ideas around competition and comparison.

Discover creative energy through a Loving-Kindness meditation, transforming views on competition and comparison.

Creative Alchemy By Releasing Comparison

Enjoy this meditation and technique to ground and focus. Together, we'll calm the busy mind and find clarity through conscious breath and attention. Address feelings of overwhelm that are all too prevalent in the digital age.

Find calm and clarity through meditation and conscious breath, addressing overwhelming feelings in the digital age.

Focus For Increased Creative Energy

This loving-kindness meditation will transform negative energy and remind you of the interconnectedness of all things. By tapping into your heart and capacity to send out love, you nurture yourself.

Loving-kindness meditation cultivates interconnectedness and transforms negative energy by nurturing oneself through sending out love.

The Power Of Love And Compassion

This is a simple meditation with an optional journaling exercise that you can practice each full moon cycle to let go of what is no longer serving you and truly lighten your mind and body so that you can welcome in what is more aligned.

Full Moon Ritual To Release And Reset

A meditation and intention practice for every new moon. This is an excellent time for setting intentions, but we'll take time to tap into our highest self to find the deepest connection and clarity around what we'd like to bring into our life. Grab a journal!

A new moon meditation and intention practice to tap into our highest self for deep connection and clarity in setting life intentions. Grab a journal!

New Moon Practice

This meditation is a practice of evaluating what it truly means to celebrate successes and reorienting around our true value and offering in this world.

This meditation helps us appreciate our accomplishments and find our purpose in life.

Overcoming Imposter Syndrome

This track is about working from a place of self-doubt to a place of self-trust using our cognitive, bodily, and energetic awareness.

A track that helps overcome self-doubt and build self-trust by utilizing cognitive, bodily, and energetic awareness.

From Self-Doubt To Self-Love

“The greatest thing in the world is to know how to belong to oneself.” – Michel de Montaigne The best teacher and guide is within you. Today, we will pose a simple question that will help us to trust we are moving forward in the right direction. Today's session includes a meditation focused on tapping our sense of self-trust. This will lead to a journaling exercise that will allow you to further investigate the process of knowing your next best step. The music is "Adrift Among Infinite Stars" by Scott Buckley

Belonging to oneself is the key to self-trust and knowing one's next best step; meditation and journaling will aid in this process.

My Best Next Step

This short and powerful practice will give you a new way of looking at loneliness and what it means to be alone.

Discover a transformative perspective on loneliness and solitude through a brief yet impactful practice.

A Meditation On Being Alone

Remember your strength with these simple affirmations. As you hear each affirmation, fully absorb the message. You can listen to this one over and over again. Enjoy!

Boost your confidence with powerful affirmations by listening and absorbing each message repeatedly.

Morning Affirmations For A Beautiful Day

A breath practice to do when you are feeling shaky or untrusting of your own abilities.

This text describes a breath practice to regain confidence and stability when feeling doubtful or insecure about one's capabilities.

Breath For Core Confidence

This is a visualization for those who feel inhibited by feelings of neglect and are ready to move forward. By confronting feelings associated with neglect, a sense of safety is possible. From a place of safety and security deep within, we find freedom from the past and the empowerment to grow.

Visualize and confront neglected feelings to find inner safety, freedom from the past, and empowerment to grow.

Releasing Fear And Neglect

In this practice, we'll do two rounds of holotropic breath to release deep-seated stress in the body, mind, and emotions. By starting with these short bursts, you can work your way up to a longer practice. This breath practice offers not only stress release but also clarity of mind and a more optimized body.

This practice involves two rounds of holotropic breath for stress release, clarity of mind, and optimizing the body.

Release Stress And Unwelcome Emotions

Heal and ease into sleep, slowly letting the day melt away with this meditation with gentle affirmations for healing, joy, and peace.

A soothing meditation session to promote healing, joy, and peace while preparing for a good night's sleep.

Release The Day And Receive

This simple breathing practice can be done to find calm or energy, depending on the way you approach it. In this practice, you'll learn the yogic practice of alternate nostril breathing.

Learn alternate nostril breathing to find calm or energy in this simple yogic practice for breath control.

Clear & Happy: Yogic Breathing

It is a meditative journey to explore the shadow feelings and emotions. We will explore the polarity of the shadow impulses and find compassion for ourselves at all times. Get comfortable and practice the ultimate self-care: meeting with your shadow head-on. The music is "Adrift Among Infinite Stars" by Scott Buckley.

This text is about exploring and embracing our shadow emotions, finding compassion for ourselves, and practicing self-care through meditation.

Embrace Your Shadow

This is a short talk and meditation that will help you to tap your true values and take your next best step with confidence and trust.

A brief talk and meditation guide to uncovering true values and confidently taking the next best step.

Feeling Stuck? Find Your Next Best Step

This meditation includes a short progressive relaxation followed by a sleep journey toward your most cherished natural scene. Let Mother Nature soothe you as you find yourself in the perfect space to settle into your most nourishing and restorative sleep.

This meditation helps you relax and fall asleep by guiding you through a progressive relaxation and a journey into your favorite natural scene.

Let Mother Nature Soothe You To Sleep

This is a powerful practice to exercise your ability to be mindful and aware. So many of us find our attention pulled in all directions. This meditation will support you to ground down and focus.

A meditation practice to improve mindfulness and focus amidst distractions.

Awareness Meditation Focus And Clarity

Take a few minutes to melt stress and reset your energy. This is an excellent SOS meditation and one that you can repeat for more enduring stressors in your life. It includes visualization and simple mindful attention.

Reset your energy and reduce stress with a quick SOS meditation involving visualization and mindful attention, beneficial for enduring stressors.

Quick Fix To Melt Stress

Something for your toolkit. This is a simple two-part inhale and one-part exhale practice that will help you to find inner balance and harmony.

Try a simple breathing exercise with a two-part inhale and one-part exhale to achieve inner balance and harmony for your well-being.

Breath Practice For Anxiety And Worry

This is a great meditation to do when you feel drained or burnt out and only have a few minutes to spare. Spending a few minutes can have a dramatic effect.

A quick and effective meditation for feeling drained or burnt out, offering a dramatic effect in just a few minutes of practice.

Take A Few Minutes Of Self Care

This is a short breath practice with gentle guidance to help kids learn to meditate. We start with a nice stretch and then sit to focus on a deep belly breath to find calm.

Short breath practice with gentle guidance helps kids learn to meditate, starting with a stretch and focusing on deep belly breath for calm.

A Meditative Breath Practice For Kids

This is a short meditation for kids that includes two visualizations that will help them manage extreme emotions and understand that it's okay to feel and watch feelings.

A brief meditation for children, incorporating visuals to teach them how to handle intense emotions and embrace the act of observing their feelings.

Tracks by Jen Knox