Guided meditation · 20 min
Using Inner Guidance for Problem Solving
Quiet the noise, check in with your whole self, and ask the question you've been circling.
With
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- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice with soft music
- Best time
- At night
About this session
- Sharpens intuition
- Clears mental clutter
- Supports problem solving
- Settles the body
You begin with easy breathing, a slightly longer exhale, and a soft gaze or closed eyes. Then your attention travels down through three centers: the mind, the chest, where you offer appreciation, and the lower belly, your seat of strength. Once all three feel connected, you ask one question and let it go.
It suits anyone stuck on a decision, a project or a personal question who has tried thinking harder and wants a different approach. It works well at night, when the day's demands have eased. Keep a notebook beside you, because the session ends with a prompt to write down whatever came.
After the session
01
A quieter mind
Stop sorting thoughts and simply let them pass.
02
Warmth toward yourself
Feel appreciation for showing up for you.
03
A question held lightly
Ask without forcing or judging what arrives.
04
Notes worth reading
Capture impressions you might have missed.
Who it’s for
Yes, if…
- Anyone stuck on a decision they keep going around in circles on
- People who want to trust their intuition more
- Those winding down at night with something on their mind
- Journal keepers who like to write after meditating
Not now, if…
- Those looking for an energising practice
- People who prefer silent meditation (this is guided, with music)
- Anyone wanting a step-by-step method that delivers a fixed answer
About the teacher
Monroe Institute
Allyn Evans: Chief Executive Officer of the Monroe Institute Luigi Sciambarella: Hypno-Psychotherapist, Lucid Dreaming and OBE Expert
Allyn Evans and Luigi Sciambarella, both trainers for the world-renowned Monroe Institute, have offered programs on an international stage. The institute was established by consciousness pioneer Robert Monroe and offers residential, virtual and online programs in the US and abroad. Both have trained numerous programs including the flagship Gateway Voyage, OBE Spectrum and Spoon Bending. In addition to being a trainer, Allyn is the Chief Executive Officer of the Monroe Institute and an energy healer. Luigi is a UKCP-registered Hypno-Psychotherapist, Monroe Board Member and lucid dreaming/out-of-body expert who offers Monroe programs primarily in the US and the UK. Both are content creators and voice talent for the Expand App and the Monroe channel on the Mindvalley App in addition to being guest speakers for Mindvalley Pro Members. In addition to being a trainer, Allyn is the Executive Director and President of the Monroe Institute and an energy healer. Luigi is a UKCP-registered Hypno-Psychotherapist and lucid dreaming/out-of-body expert who offers Monroe programs primarily in the US and the UK. Both are content creators and voice talent for the Expand App and the Monroe channel on the Mindvalley App in addition to being guest speakers for Mindvalley Pro Members. The two are in the process of creating a Quest for Mindvalley.
See all by Monroe InstituteQuestions people ask
Still unsure? Ask your assistant anything about this session.
Why is the in-breath shorter than the out-breath?
The session asks for a nice easy in-breath, then a slightly deeper one released a little longer. Keeping the inhale just shorter than the exhale gives you a steady, unhurried rhythm to settle into. There is nothing to achieve here, and the voice says so directly: no one is expecting anything from you.
Why does it suggest picking a spot on a wall?
If you'd rather not close your eyes, you can rest them on something not very interesting to look at. Because there is nothing to hold your attention, your mind can turn inward. Closing your eyes is just as welcome.
What is the appreciation in the heart step for?
After noticing the clarity behind your eyes, you follow your awareness down to a lightness in the chest. There you direct appreciation to someone, something you like, or a memory. Then you turn it toward yourself for taking the time to be here, and feel the tingling that signals connection with yourself.
What does it mean to align head, heart and gut?
After the chest, you move your attention to the lower belly, described as the midpoint of the body where your power and strength sit. From there you notice all three centers together, thinking as one body, one brain, one mind. The question you ask comes from that connected state rather than from the thinking mind alone.
What exactly do I ask, and what if nothing comes?
First comes a simple check-in: what do I really need right now in my development? You hold whatever arises lightly, with gentle curiosity and no judgment. Then you release a question or problem you're working on, and let whatever needs to come up come up. If nothing seems to arrive, the notes at the end are a place to catch subtle impressions.
Why does the session end with writing notes?
As you wiggle your fingers and toes and return to the body and breath, you're invited to open your eyes and jot down any impressions that came to you. Writing right away keeps small or fleeting thoughts from fading. Having a notebook within reach before you press play makes that easy.