Guided meditation · 13 min
Overcoming Anxiety & Depression
Feel less alone tonight by turning toward yourself, with nothing to fix and nothing to hide from.
With
Vasavi KumarRated4.67.5K plays
- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Evening or night
About this session
- Eases loneliness
- Softens heavy feelings
- Relaxes the body
- Builds self-trust
Vasavi Kumar opens by simply saying what is true: you may feel lonely or low, and that is allowed. Then your breath travels slowly from the top of your head to your toes, body part by body part, before you thank your body and ask what you need right now.
It suits evenings and nights when the day has left you feeling flat, isolated or on edge. Use it when you want company that doesn't come from anyone else, or as a daily habit of checking in with yourself before bed.
After the session
01
Feeling at home in yourself
Sense that you are never really alone.
02
Permission to feel
Name your mood without judgment or shame.
03
A softer, quieter body
Let tension melt from head to toe.
04
A simple check-in habit
Know how to ask what you need.
Who it’s for
Yes, if…
- Anyone feeling lonely on a quiet evening
- People who feel low and don't know where to start
- Those who tend to push feelings away or judge them
- Anyone wanting a gentle ritual of self-connection before bed
Not now, if…
- Those looking for an energising or motivating practice
- People who prefer silent meditation (this is guided)
- Anyone wanting a detailed method for solving problems rather than a gentle check-in
Questions people ask
Still unsure? Ask your assistant anything about this session.
Why does the meditation begin by naming how I feel?
Vasavi explains that naming your emotion acknowledges your reality exactly as it is, with no judgment and no shame. You might say, "I'm feeling a little lonely right now." The idea is to be with the feeling rather than run from it, and she notes that pressing play was already your first step.
What happens during the body scan?
You use your breath to guide you from the roof of your head down through your face, ears, neck, shoulders, back, chest, waist, hips, thighs, hamstrings, knees, calves, shins and feet, ending at the heels and toes. Each area is allowed to melt and relax. It is a slow way to arrive in your body before the questions begin.
What does "you can never be by yourself when you're with yourself" mean?
It reframes being alone as being in your own company. After the scan, she says that right now you are with you, and invites you to look at how far you've come. You also thank every muscle, vein, ligament and cell that carried you here, which makes the feeling of company quite literal.
What am I supposed to ask myself, and what if I hear nothing?
You ask, "What do I need in this moment?", then "What do I need to feel safe?" and "What do I need so I know I'm not alone?" The answer may be a nudge, a feeling, a thought or a spark. She asks you to let whatever comes simply move through you, so silence is fine too.
Why thank my body for how I feel?
The meditation treats uncomfortable feelings as signals from your body, information that something doesn't feel right so you can check in. Thanking your body for them shifts the stance from fighting a feeling to listening to it.
How do I carry this into the rest of my day?
Vasavi asks you to commit to checking in throughout the day with two questions: "How am I feeling right now?" and "What do I need right now?" The aim is to be gentle and not judge yourself, so the deeper parts of you can, in her words, see the sun.