In this 20-minute guided meditation, we explore the powerful skill of empathy—a transformative capacity that can be developed and refined by anyone. Using a gentle staircase deepening and evocative visual metaphors, you'll be guided to step into the inner world of another, suspend judgment, and become more curious, more present, and more human.

Blending hypnotic language inspired by Milton Erickson, NLP techniques, and the compassionate insights of Dr. Dabney Ewin, this episode invites you to reflect deeply and practice the art of understanding others. End with an ascending series of affirmations designed to ground empathy into your daily life.

Perfect for those seeking to build better relationships, reduce reactivity, and grow emotional intelligence. Listen with an open mind—and return with an open heart.

Episode Title: Session 8 – Walking in Her Shoes: The Felt Practice of Empathy

This guided meditation invites listeners to take one of the most vital—and vulnerable—steps in the change process: imagining the experience of the person they hurt. In alignment with Session 8’s focus on reconstructing the scene and building empathy, “Walking in Her Shoes” creates a quiet, embodied space where awareness replaces defensiveness.

There’s no need to relive every detail, no need to punish yourself. Instead, you’re guided to picture the other person’s face. Recall their silence, their body language, their emotional state. Were they afraid? Sad? Confused? What message did your actions send—even unintentionally?

This is not a meditation about guilt. It’s about growth through understanding. And from that understanding, a new emotional current can take root: I see what I did. I care about the harm it caused. And I want to be someone who never does it again. That’s empathy—not as a concept, but as a felt experience.

Key take-aways

• Empathy begins by acknowledging the emotional impact of your actions.
• You don’t need certainty—your body remembers enough to understand.
• Real compassion grows from presence, not punishment.
• Feeling the other person’s experience is a powerful step toward repair.

Guided Meditation Text:
“Get comfortable.
Let the breath settle in.
Nothing to fix right now.
Just awareness.
And now…
imagine their face.
The person you hurt.
The person who was there in the moment.
You don’t have to relive everything.
But just… see them.
What were they feeling?
You might not know for sure.
But your body remembers things.
Their eyes.
Their silence.
Their tension.
Were they afraid?
Confused?
Sad?
What message did your actions send—
even if you didn’t mean it?
This isn’t about guilt.
Or punishment.
It’s about understanding.
And when you understand…
something shifts.
A space opens.
And in that space, something new can grow.
Compassion.
The kind that says:
I see what I did.
I care about the harm it caused.
And I want to be someone who never does it again.
Feel that in your body.
Not forced.
Just… present.
That is empathy.
And it’s how we begin to make things right.”

Episode Title: Session 7 – Facing the Mirror: The Beginning of Doing Better

This meditation invites you into stillness—not to escape—but to gently face what you’ve avoided. In step with Session 7’s work on cognitive interventions, “Facing the Mirror” guides you through a felt process of honest reflection. You won’t be asked to relive past harm, but to observe it—with clarity, not shame.

As you visualize a mirror—not for your face, but for a moment—you’re asked to see what happened. Not the excuses. Not the spin. Just the truth. And then, the impact. What they felt. What you felt. The goal isn’t guilt—it’s understanding. Because growth requires awareness, and healing begins where avoidance ends.

This is the core of cognitive restructuring: the moment you say “I see it now… I’m not running” is the moment new beliefs and behaviors can begin to form. Like all real brain change, it starts with honesty—and the courage to stay with what’s real, without turning away.

Key take-aways

• Cognitive change begins by clearly seeing a moment—without excuses or distortion.
• Understanding impact (on self and others) is a gateway to empathy and accountability.
• Honesty is not punishment—it’s a path to healing and growth.
• This moment of seeing is not an end, but a beginning.

Guided Meditation Text:
“Close your eyes.
Or just let the world fade back for a few minutes.
Let the body find stillness,
even if the heart is stirring.
Now imagine… a mirror.
But this isn’t a mirror for your face.
It’s a mirror for a moment.
One you’ve been trying not to look at.
One you might wish didn’t happen.
And yet… here you are.
You don’t have to relive it.
Just observe it.
See what happened.
Not the excuses.
Not the justifications.
Just the truth.
And now…
See the impact.
What they felt.
What you felt.
Not to punish yourself.
But to understand.
You can’t heal what you won’t face.
And you can’t grow from what you keep hiding from.
So breathe.
And say silently to yourself:
I see it now.
I’m not running.
And that means I can start to change.
This moment…
is not the end.
It’s the beginning of doing better.”