Want to chill the eff out … for real? You’re in the right place!

But first, I have a story for you. 

I remember this so vividly, even though it took place 16 years ago. 

Seriously, I can smell the incense!!! …

Flashback to 2006. 

I’m sitting on a meditation pillow in my New York City apartment,

Sigur Ros is playing, and the band’s super-chill music is like a lullaby. 

As I focus on my breath, my nervous system starts to settle. Then, a feeling of love and peace washes over me like a warm wave. 

My hands go numb, energy starts moving through me, and I’m getting major messages from spirit. 

An hour passes. Then another hour passes. I go out to dinner with some friends, filled with a sense of inner peace. 

I come back to my apartment, cue up those beautiful Icelandic tunes, and meditate again. In case you can’t tell, I was hooked on my meditation practice … and it’s a habit I’ve never broken. 

Meditation has saved me. It’s helped me recover from addiction, heal from postpartum anxiety and depression and it’s helped carry me through the loss of my baby Owen after I’d carried him in utero for more than 5 months. 

Meditation has been the #1 key to my success. 

And, yes — it’s helped me to chill the eff out in a major way!

Dear Gabby Gabby Bernstein Universe Has Your Back Sweatshirt

It’s been a profound joy to help other people develop meditation practices they love … and I want to help you, too! (That’s why I created a whole episode of the Dear Gabby podcast that’s all about starting a meditation practice.) 

But, I know that some people feel resistance around this subject. 

“Gabby, I have three kids — how can I find a quiet space to meditate?” they ask me. 

Or, “I can’t sit still long enough to meditate!” 

And, I hear this one a lot: “How can I meditate when I have such a restless mind?” 

In other words: “Gabby, how can I chill the eff out!?!?”

Well, I hear your questions …. and I’ve got answers! 

Tune into the Dear Gabby podcast to hear:

  • A 30-second meditation you can do anytime, anywhere (the mantra? “Let it go!” You’ll be like a super-chill Elsa)
  • The widely-accepted meditation “rule” that’s actually a bunch of b.s. 
  • The easy breath practice that will soothe your entire nervous system in 15 seconds flat! 
  • Why having a “monkey mind” during meditation is actually a GOOD thing (I know you’ll be relieved to hear this!) 
  • How to know if you’re meditating “right” (OMG I love this question!) 

Meditation for Energy Protection (AKA Meditation to Chill the Eff Out!)

I also share a beautiful meditation that clears any low-vibe energy you may have picked up from others. (Not everyone has chill meditator vibes … and that’s OK! You don’t have to let anyone else’s energy take you down.) 

You can read the meditation below, or let me guide you through it in the podcast audio

Find a quiet, comfortable space. Say this prayer out loud, or silently in your mind: 

Thank you Universe for removing any negative energy I have picked up and for retrieving any positive energy I have lost. 

Then, allow yourself to go into a meditation where you visualize your relief with every inhale. 

Breathe in relief. Breathe in positive energy. 

With every exhale, let go of any energy that is not serving you.  

Breathe in light energy. 

Exhale a vision of gray, low-vibrational energy. 

Eventually, that gray will start to transform into light. 

Breathe in that light. 

And on the exhale, breathe out light. 

As you breathe in light you’re cleansing your energy. You’re bringing light to anything you touch, and letting go of anything that’s gray. 

Breathe in light. 

Exhale light. 

Feel peace and ease. 

Support for Trauma Survivors

Another question that came into the podcast today cracked my heart wide open. “Dear Gabby, how can I meditate when it feels so vulnerable, as a trauma survivor?” 

Here’s what I want to say to the brave soul who asked this question — and for anyone who can relate: I am in awe of your commitment to recovery. Be proud of yourself. 

Whether you’re reading my blog for the first time, listen to the Dear Gabby podcast or have even considered taking the 21-Day Meditation Challenge, it took courage to be here. And, you’re in the right place. 

Even doing the 30-second meditation from today’s podcast can help to ground your energy and soothe your nervous system … AKA chill the eff out! You can do it with your eyes wide open, anywhere you feel safe. (Just as long as you’re not driving, of course!) 

A Grounding Meditation

I would also guide trauma survivors toward my book Happy Days, which details my own journey through trauma recovery. Meditation was an important part of my healing process, and in the book I share some body-based meditations that are particularly helpful for trauma survivors.

These practices will help you feel grounded and safe in your body.  

I’d like to share one with you now. You can refer to this “grounded release” exercise again and again: 

Grounded release: Start by feeling your feet on the ground. Notice how the ground supports your feet. Then focus on how your feet support your ankles. Keep moving your focus up to your legs, hips, and spine, noticing how each part of you is connected to your feet and the ground. 

Next, lift your arms in the air on an inhale. On the exhale, swing your arms down and breathe out a sigh of relief. 

Let your knees move and your body move. Let your jaw relax and even jiggle as your mouth opens naturally. Repeat a few more times. Use this exercise to open the physical energy in your body. — Happy Days, Chapter 8, Page 168

The Miracle Membership

Want more guidance on building a spiritual practice you can stick to, and weekly meditations delivered to your inbox? I’d love to see you inside the Miracle Membership!

When you sign up for the Miracle Membership, you’ll get me as your personal coach. I take out all the guesswork to make your personal growth practice easy and fun.

  • Every 3 months I’ll lead one of my 21-day challenges:  Manifesting (January), Meditation (April), Relationship (July), Body Love (October).
  • Between each challenge, I’ll help you stay consistent with my weekly coaching emailsthat offer clear direction on the exact actions you can take to transform your life day by day. You’ll get an easy-to-follow outline for the week, with a meditation, an affirmation, a lesson and a worksheet. Plus, there’s hundreds of hours of content inside your portal to help you manifest abundance, reduce anxiety, improve your relationships and more.

When you have a daily spiritual practice, you no longer get trapped in unhealthy patterns. You feel empowered, guided and inspired. You become a Super Attractor and effortlessly manifest what you desire.

You’re never on your own—I’ll be there to guide you every step of the way. This is a flexible membership that’s designed to work with YOUR schedule. Plus, the moment you join, you become part of a supportive community of people who share your values and will help you stay on track.

Sign up for the Miracle Membership!

And, check out my Manifesting Meditation for a New Life in the video below.

Get More Gabby:

Want even more support making meditation a habit? I created the Miracle Membership to help you design a spiritual practice you can stick to—so you can feel connected, supported and inspired every day. Each week I deliver brand new workshops, guided meditations, spiritual exercises, community connection and so much more. Plus, it’s easy to access on your phone, computer or tablet. Click here to join. 

In this episode of the Dear Gabby podcast, I referenced a bodywork practice from my new book Happy Days. In this book, I share the nine spiritual and therapeutic tools that helped me survive and thrive after trauma … and find more freedom and inner peace than I ever thought possible. 

If you need additional support, including information on where to find a trauma therapist near you, please refer to this list of mental health resources. I’m proud of you for being here. 


The following podcast is a Dear Media production.

Do you want more guidance on building a spiritual practice that you can stick to? I think the answer has to be yes because you’re sitting here right now listening to Dear Gabby loo...

The following podcast is a Dear Media production.

Do you want more guidance on building a spiritual practice that you can stick to? I think the answer has to be yes because you’re sitting here right now listening to Dear Gabby looking for spiritual guidance, looking for support. And I find that often when people want to feel like they’re being coached by someone, what they want most is to be told what to do.

Because so many of us walk around how do I feel better? How can I make my life better? How can I manifest more? How can I heal my past? But we are often just trying to figure it all out. But wouldn’t it be nice if someone just figured it all out for you?

Well, I did. And I did it with my Miracle Membership. My Miracle Membership is like having me as your coach in your inbox and on your phone at all times. You will get weekly emails with me with weekly lessons. So you’re gonna get meditations, a lesson with a PDF worksheet, a community, guidance, mantras—it’s just incredible.

Plus, every three months, I’ll lead you in one of my 21-Day Challenges. The Manifesting Challenge is in January. The Meditation Challenge is in April. The Relationship Challenge is coming up. The Body Love Challenge is coming up. We have so many amazing perks that come with this membership.

So, in between each challenge, I’m going to consistently keep you going with my weekly coaching emails and giving you clear direction on how to live your life every single day. It’s an easy-to-follow outline. It’s week-by-week. It’s meditations, affirmations, lessons and worksheets plus hundreds of hours of content inside your portal that have helped so many people manifest, reduce anxiety, help people improve relationships—everything.

When you have a spiritual practice, you make your well-being your highest priority. You’ll feel empowered, guided. You’re gonna feel inspired. You become a Super Attractor! And you start to effortlessly manifest what you desire.

And best of all, you don’t have to figure it out anymore. I can show you the way. Go to deargabby.com/miraclemembership to join. That’s deargabby.com/miraclemembership.

Hey there. Welcome to Dear Gabby. I’m your host Gabby Bernstein. And if you landed here, it is absolutely no accident. It means you’re ready to feel good and manifest a life beyond your wildest dreams. Let’s get started.

Welcome back to Dear Gabby. What a day here, what a day. I am sitting in my studio, reflecting on some experiences from 15 years ago, maybe 16 years now. It’s crazy. Sitting in my studio apartment in New York City, listening to Sigur Ros, that awesome music, Sigur Ros, and I’m sitting there meditating and I’m feeling my hands go numb.

And I’m feeling this energy moving through me and I’m getting major messages from spirit and I’m so elevated. And I’m just feeling that shift sitting there for an hour, moving into two hours. And heading out to dinner with some friends coming back meditating before I go to bed and just opening up my conscious awareness to this presence of spiritual guidance.

I became so obsessed with that meditation practice. I was such a spirit junkie. I mean, I still am such a spirit junkie and that practice that I developed so strongly at that time has carried me through my entire life. It’s carried me through addiction recovery. It’s carried me through recovering traumatic memories and healing.

It’s carried me through the relief from healing postpartum depression. It’s carried me through the recent loss I’ve had with my son. It’s carried me. It’s carried me. It’s carried me. It’s been a presence and a friend by my side. And I’ve practiced lots of different types of meditations throughout my life.

I’ve been really clear about my main practice, which is transcendental meditation. And then for many years I was practicing and studying Kundalini meditation and sharing that and still lean on those practices in specific moments. Cause they’re very topical and practical and so, so easy to just tap into.

And most recently really using bilateral music from my meditation and my meditation journey has continuously grown as I have grown. It has developed, it has strengthened. It has been such a powerful practice. And even this morning, I just lay down in my bed before I opened my eyes before my son woke up.

Placed my hand on my heart, my hand on my belly and just listened and breathed and started to see images and started noticing direction and feeling guided. And most importantly, just feeling soothed by my inner sense of safety and that inner place of self-energy, that connection, that compassion, that loving voice within me.

And that’s what meditation is. It’s actually a bridge from our ego, the outside world, all over the protector, parts of us, the ways that we numb out, play small, the ways that we run and hide, back to the source of self within us, that calm, compassionate, inner parent that we all have. And when we meditate, we are guided back to that sense of Self. With a capital S.

This episode is brought to you by Better Help online therapy. Relationships take a lot of work, especially the most important one that you can have in your life, which is your relationship to yourself. So this month, Better Help online therapy wants to remind you that you are what matters most.

I always like to refer to that beautiful metaphor of, we have to put the oxygen mask on ourselves first, and that means that we have to take an honest inventory of what we need to help ourselves feel supported. And that’s why I absolutely love this sponsor Better Help. And I’m a huge advocate of therapy. Better Help is the world’s largest therapy service that’s 100% online.

They can match you with a therapist in under 48 hours. I’ve been hearing directly from my community, how much they love Better Help too. I received this message from Tiffany and she said this beautiful, beautiful testimonial. I just want to say thank you. I came across your podcast and learned about Better Help.

It’s only been a few weeks and I have gained a lot of insight and tools to help me heal. I feel like 2022 will be a great year. That is just absolutely stunning. I’m so happy to hear that testimonial. And I love knowing that the sponsors of Dear Gabby are helping you feel supported on your journey.

Therapy has supported my life every step of the way. In fact, when I launched my new book, Happy Days, I said to my therapist, because she’s such a huge character in the book. I said, who do you think is going to play you in the movie? So I really, really can’t say enough about what it means to have the privilege of having someone support you on your journey to personal development and growth.

And Better Help is online therapy that offers video phone, even live chat sessions with your therapist. So you don’t have to see anyone on camera if you don’t want to, which is really soothing at times. And it’s much more affordable than in-person therapy, and you can be matched with a therapist in under 48 hours. So you can give it a try today and see why over 2 million people have used Better Help Online therapy.

This podcast is sponsored by Better Help. And Dear Gabby listeners get 10% off their first month at betterhelp.com/deargabby that’s B E T T E R H E L P.com/deargabby.

And so I reached out to you guys on my social media, and I asked you for questions about meditation because right now we’re starting my meditation challenge.

My 21-day meditation challenge. It’s starting on April 1st. And when you take that journey of the meditation challenge it’s such a commitment to yourself to say yes to freedom inside, that inner freedom. It’s a commitment to say yes to feeling better. It’s a commitment to your family, your loved ones, because you raise your vibration, your energy literally elevates and you start to show up for the world in a much bigger way.

And so when we make that statement, yes, I’m ready to meditate for 21 days with Gabby. Let me have her as my coach. You’re really signing a sacred contract with a universe that you’re ready to go big. And all the details are in the show notes. You can go check it out. Deargabby.com/meditationchallenge. But I asked you guys, what do you want to know about meditation?

Because I wanted to dedicate this entire episode to really Dear Gabbying your questions. And so here we are. I just have your questions. I have no preparation has ever, I never have prepped for these. I just have a little outline of what we’re going to talk about. So I just want to speak extemporaneously about this practice.

It has changed me forever and a practice that will be something that can be by your side for a lifetime if you choose it. So let’s start with my first question. Dear Gabby, how do I even start meditating? Boom. What a good place to begin! Here we go.

Well, one resource would be definitely get into the meditation challenge because it’s going to meet you where you are, whether you’re a longtime meditator or it’s your first time ever doing it.

But today here’s how you begin right here. Right now. As long as you’re not driving. I just want you to sit up straight, whether you’re on a chair or cross-legged on the floor and place your palms facing upward. Just notice any area of your body, where there may be any tension or anxiety or frustration or blocks. Gently take a deep breath and breathing into that space in your body. On the exhale let it go.

Take another deep breath in and breathe into that area of your body, where you’re holding on to any discomfort, and on the exhale, let it go. Breathing in and notice that area in your body and just breathe into that space, and on the exhale, let it go. Take one more deep breath in. And release it. And when you’re ready, open your eyes.

There’s your answer. That’s how you start. You just meditated. How do you feel? Let me know in the show notes, what you feel. It’s like, you know, we just did a thirty-second meditation. What did that feel like? That’s a good place to start—tapping in with your body. Where do you feel tension and breathing into that space in your body and then on the exhale, letting it go.

If you can do that for two minutes in the morning or three minutes in the morning, you’re grounding yourself in meditation. Major, major, major.

The next question is awesome. What are your top three tips for beginners? If you’re a newbie to meditation, there’s three things I would highly recommend. One is be uninterruptible.

So if you’re going to sit down and you’re going to make a commitment to meditate, make sure your phone’s off. Make sure your computer is not dinging. Make sure your children are in the other room with a good, you have a good 15 minutes of space. If not more, just grounding yourself in a space that’s uninterruptible. Be comfortable as well, physically comfortable.

A lot of people say, oh, I can’t lie down if I’m meditating, that’s like a big rule in meditation. I think that’s a bunch of bullshit. I think you could absolutely lie down if it’s going to be soothing to your body. I wouldn’t lie down to fall asleep, but maybe lie back, get comfortable, cover yourself with a blanket. Make sure you’re warm. Connected. That would be the second tip.

And then the third tip, so the first one’s uninterruptible, the second tip is to be comfortable. And the third tip is use your breath because so many of us our brain is taking over. But once you lean into breath, breath can begin to soothe your entire nervous system. Breath is a point of focus. Breath is a direct access to another focal point rather than your thoughts.

So if you’re breathing in for five, holding for five out for five in for 5, 4, 3, 2, 1, hold 5, 4, 3, 2, 1 release 5, 4, 3, 2, 1. That practice alone has the power to completely transform you because you’re focusing on the counting and the breathing, which takes you away from the thinking. Really cool. Really simple.

So let me recap those steps. Find a place where you’re uninterruptible be comfortable, focus on your breath. Use that five in five, hold five out. There you go. Simple meditation in for five hold for five out for five.

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It’s been really helping me stay alert all day long and I drink it after days of podcasting. And I’m just really, really, really focused and productive. Also, it contains minimal caffeine, all of which comes from matcha tea. And, you know, I love sponsors that I believe in and that’s this brand because they use all-natural ingredients.

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It can help you with procrastination, brain fog, and also can boost your mood. I know if you’re listening to Dear Gabby, you are already committed to feeling better and Magic Mind can help you on your journey. I actually have a special offer just for my Dear Gabby listeners.

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If you’re a regular listener of the show, you know, that taking care of my gut is one of my biggest priorities. The gut is connected to everything. Probiotics are something that I take daily and I won’t miss a day of my probiotics because they help me keep my gut healthy. If you’re looking for something to support your digestive health, this product is for you.

I love this sponsor so much. Seed’s Daily Symbiotic is the real deal. Seed Daily Symbiotic is a broad spectrum, two-in-one probiotic and prebiotic. And the reason that that’s so valuable is it’s a proprietary formulation of 24 distinct probiotic strains and its scientifically studied dosages. Proprietary-engineered two-in-one capsules that protect probiotics through digestion to ensure the delivery to the colon.

There’s a lot of probiotics out there and this one is legit, people. Some of them won’t be doing anything for you. And if you’ve taken a probiotic before, and never felt a difference, it’s because the good bacteria wasn’t surviving in your GI tract. And so Seed is designed differently and that’s why it works so well.

It also supports benefits beyond the gut. Yes. I said it. Seed will support ease of bloating, healthy regularity, and ease of evacuation. If you know what I mean, and it will also support your gut microbiome and it will also make your skin glow glow glow. Many see improvements in digestion within 24 to 48 hours.

It’s really incredible. I also love their chic little travel glass vial that I’ve been using a lot lately as I’m on my book tour. So start a new healthy habit today. Visit Seed.com/deargabby and use code Dear Gabby to redeem 20% off your first month of Seed’s Daily Symbiotic; that’s S E E D.com/deargabby and use code Dear Gabby.

How to calm my monkey mind during meditation. Dear Gabby. How do I calm my monkey mind during meditation? Boom. Boom, boom. Love that one. Well, here’s the thing. A lot of people think that when they’re meditating, they have to push their thoughts away or know, just shut them up. That’s actually completely not the case.

We want to notice the thought and then return to the breath or notice the thought and maybe return to a mantra. I think if you do have a lot of thoughts during meditation, a mantra-based meditation can be very helpful for you. So what is a mantra? Much like your breath. It’s a single-pointed focus. So if you notice that your mind is just going crazy, you’ve got lots of thoughts and you just can’t keep them from relaxing or stepping aside, just gently notice the thought and you can even just be gentle with it. Okay. There you are. My thoughts. Thank you for showing up. I know you have something to reveal to me and then just gently return back to your mantra.

And the mantra could be simple as a Satnam, which is truth is my name or so hum. I am that or just repeating I am that; I am love. Repeating that mantra, any mantra. So hum, Satnam, whatever feels resonant for you and just keep repeating the mantra and then your mind’s going to go wander. And then you just come back to the mantra and then your mind’s going to wander again. And then you return back to the mantra and you just come, keep coming back gently, just guiding yourself back to the mantra.

That mantra is a single-pointed focus that leads you back to peace. And when you really give yourself permission to just lean into that mantra, five minutes will become 10 minutes. 10 minutes will become 15 minutes. 15 minutes will become 20 minutes. Very similar to a transcendental meditation practice, a mantra-based meditation practice.

In TM, you’re given a mantra. You have to go through the training, you get a mantra. And then when you have your mantra, you just meditate two times a day. Repeating that mantra over and over. You could start that and you do that for 20 minutes, two times a day. For a newbie, just start with a mantra like Satnam — truth is my name.

And just repeat it, Satnam, Satnam. You can even find peace in your pulse. Like this is a great Kundalini method. Put your hand on your wrist and just relax and notice your pulse. And as you feel into your pulse, you feel that pulse coming and going, repeat the mantra. Satnam, Satnam, Satnam. And just repeat it as you hold your pulse, you could find your pulse on your neck or on your wrist, peace is in your pulse.

Very good one for newcomers. And that returning to the mantra is a very gentle way of letting go of the thinking mind, the monkey mind. But what’s also so cool about that is there’s nothing wrong with thinking a lot in your meditation because that’s just means it’s an active meditation. It means that you’re working something out.

It’s just getting moved through. And if you gently keep returning to your breath and your mantra, you can relax those thoughts and just let them move through naturally, rather than overthinking, there’s nothing wrong with your thoughts. You don’t want to push them away or judge them. You just want to breathe in and return to the month.

How I love this question. Dear Gabby, what type of meditation helps when someone you’re around always brings your vibe down? Whew. Meditation for energy protection. So this is something I like to do. I would like to step away from that relationship as quickly as you can, and find yourself in that uninterruptible, comfortable space and start with a prayer which is…

Thank you, universe. Thank you, God. Or thank you, love energy—whatever you believe in—for removing any negative energy I may have picked up and for retrieving any positive energy I may have lost. Boom. That prayer sets you up. And then allow yourself to go into a meditation where you visualize with every inhale you’re retrieving any energy that you might’ve lost. And with every exhale you’re letting go of any energy that is not serving you.

Inhale that vision of light energy, exhale a vision of gray vibrational energy. Inhale light, exhale gray. Inhale light, exhale gray. And eventually, you’ll start noticing that gray starts to transform into light. Breathing in that light exhaling light, extending that light. Inhale light, extend light because you literally want to visualize, like you’re cleansing yourself, bringing in that light and letting go of anything that’s gray and releasing any of that negative energy that might be holding you back from being comfortable, free, steady, and at ease. Big one.

Dear Gabby, how do you know if you’re doing it right? I love this question. You know, you’re meditating, right? There’s no right or wrong way. When you feel relaxed, when you come out of your meditation and you feel energized and at ease and released of tension, relaxed in your mind, relaxed in your body, more centered, more grounded. You know that your meditations are working when you are less reactive.

When you just feel like you have a steadiness about you, your body starts to reap the benefits of meditation because when you calm your nervous system and stimulate the vagus nerve, which regulates the entire nervous system, your whole body can settle. And in that settled state, you feel a great sense of relief in your mind and your body. Physical back pain starts to release your shoulders, your hips, your stomach.

You sleep better. There’s so many great benefits of having a meditation practice.

If I meet a woman in her mid-thirties that wants to have kids, but wants to wait, my biggest advice is go get your egg reserves looked at. Knowledge is power. And when you know more, you can make better decisions for your body, for your health, for your future. And there aren’t many decisions bigger than having a child.

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Modern fertility gets you the same info at $159, which is a fraction of the price. And if you go to modernfertility.com/gabby, you can get $20 off your first test. The traditional guidance with fertility has been just, just wait and see. Oh my God. Take it from me guys. I had my first child at 39 years old. Don’t just wait and see. Please take this seriously.

You’ll get insight into your hormone levels. Your ovarian reserve, AKA how many eggs you have. And if you don’t like the results you want to get at it, maybe you freeze your eggs or maybe you get going in the bed, whatever you need to do, but it’s important to really have the information.

The results go deep into what every hormone means. You can also talk one-on-one with a fertility nurse to review results and options for next steps. And if you want children today or maybe one day in the future, clinically-sound information about your body can help you make the decision that’s right.

Right now Modern Fertility is offering our listeners $20 off the test when you go to modernfertility.com/gabby. That means your test will cost $139 iInstead of the hundreds or thousands, it could cost at a doctor’s office. Get $20 off your fertility test when you go to modernfertility.com/gabby. Modernfertility.com/gabby.

Next question, here we go. Dear Gabby, s it normal to see colors while meditating?

Totally. So the more you develop your meditation practice, the more intuitive you become because remember meditation is the bridge from the ego’s monkey mind to the energy of self within you. Self is intuitive. Self is creative. Self is loving. Self is profoundly connected. And so when you bridge from ego to self and you come back to that seat of self and that presence of God and love and self within you, you start to become a clear channel to receive spiritual guidance.

And in that space of receiving spiritual guidance, you open up your connection to what is known as mediumship, your channel. You can begin to see images. You can see colors, you can see something that may be a directive message for you. You can hear audibly, or you can hear intuitively, you can get messages for yourself and others.

And that’s just one of the benefits to become a clear, intuitive force. If you want to do a creative project, like write a book or create some art or do anything creative meditate first, because what happens when you meditate is you open up the channel to receive divine wisdom. Oh, it’s such a powerful way to do this.

And so many people who have gone through the 21-day Meditation Challenge have revealed to me that not only do they feel better and look better and feel more grounded and connected, but they also started channeling. They also started receiving more inspired ideas. Their creative endeavors got really amplified.

Many people came out of that challenge and they wrote a book or come out of that challenge and created art. So much creativity comes out of that practice. So yes, you can see colors.

Dear Gabby, how to meditate when it feels so vulnerable as a trauma survivor. Oh, my love. Well, first of all, I hope you’re reading Happy Days, and I have a lot of meditations in that book that are really about grounding your body and getting connected to your body.

Because when you have trauma, you disconnect from the body, you leave your body literally. And your soul departs. And so the best body-based meditations are shared in Happy Days. I’ll share some with you now that are just about grounding you in your presence, in your physical body to grounding your feet, grounding your energy.

So I love the Heart Hold, placing your hand on your heart. And your other hand on your belly, whichever hand on the heart feels most grounding for you and feel your seat under your butt and the floor under your seat. And then feel into the building under the floor. All that’s holding the building up, notice the ground, that’s holding up the structure and the earth beneath the ground and feel that grounding energy, visualize it.

And with your hand on your heart, in this grounded state, just breathe in. I am safe and on the exhale, I am safe. Breathing in. I am safe. Exhale. I am safe. Breathing in. I am safe. And on the exhale, I am safe. If you commit to making your meditation practice, grounding and soothing, then you don’t have to worry about over-activating yourself because the point and the focus is to get grounded, feel at ease and relax your nervous system.

In that relaxed state, you are safe. You’ve created a baseline of safety in your body that will help you stay connected and aligned. This is such a beautiful topic. I want to do this more where you guys just throw me some questions about meditation.

And the last question was Dear Gabby, what are the benefits of daily meditation practice?

My daily meditation practice has saved my life and given me life. It has allowed me to stay grounded and connected as a priority. Sometimes when I have a busy day and I’ve missed my daily meditation, I’ll ask for help. I’ll say to my husband, can you take Ollie for 20 minutes so I can just go upstairs, lie on my mat, my PMF mat, and just meditate and relax and soothe my system.

We have the power in any moment to redirect our energy field, calm our nervous system, and the benefits are so great. Calming your mind. Relaxing your body, releasing stress and anxiety, regulating your nervous system, releasing tension, physical tension, restoring your physical symptoms to be at ease.

Releasing those psychosomatic symptoms from the pressure that they take on of all the stress, letting the body naturally heal. You become more present in your life. With your loved ones, you feel more connected, grounded, and steady. And my prayer is to give you the creative possibilities that meditation offers.

And the absolute best way I can serve you in reigniting a meditation practice, starting a meditation practice, amplifying your existing practice is through the 21-day meditation challenge. I really hope you guys join. It starts April 1st. This is your moment to get in.

Just head over to deargabby.com/meditationchallenge. Know that I will be there by your side, guiding you every step of the way. It’s such an honor to be able to speak with authority about these practices because these are practices that have changed my life.

They’ve given me life and I’m ready to give them to you. So open your heart and your mind to what this could be and just say, yes, I’m ready to go big and ready to go in and to go home. We go back to our truth when we’re grounded in our meditation practice. So excited to see you guys in the challenge. Deargabby.com/meditationchallenge.

Practice any one of the methods that I just gave you here today, leave me a message inside the reviews. Let me know how it went. How was your practice? Let me know. I love reading your reviews. Absolutely magnificent.

I feel at ease, even talking about this, I love you guys. Enjoy your meditation.

If you made it to the end of this episode, that means you’re truly committed to miracles. I’m really proud of you. If you want to get more Gabby, tune in every Monday for a new episode. Make sure to subscribe so you don’t miss any of the guidance or special bonus episodes. Your experience at this show means a lot to me.

So I really want to welcome you to leave an honest review and you can follow me on social media at @GabbyBernstein. And if you want to get in on the action, sign up for a chance to be Dear Gabby’d live deargabby.com. See you next week.

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