A 20-minute guided meditation for grounded clarity and empowered presence
Inspired by Ray Dalio’s first principle
[1. Settling and Arriving – 2 minutes]
Sit comfortably.
Let your body settle — upright, supported, relaxed.
Let your hands rest naturally.
Close your eyes gently, or lower your gaze.
Take a slow, deep breath in…
And a long breath out.
Let your awareness rest in the body.
Let the breath lead you home.
(Pause for 30 seconds)
[2. Grounding in the Breath – 2 minutes]
Begin to notice the breath — just as it is.
No need to change anything.
Feel the inhale…
Feel the exhale…
Allow your breath to move through the body.
Each breath, a gentle return to the present moment.
This is what is real, right now.
(Pause for 45 seconds)
[3. Opening to What Is – 3 minutes]
Now gently open your awareness beyond the breath.
Begin to notice what’s here — inside.
Perhaps there are thoughts… feelings… sensations.
No need to analyze — just notice.
Whatever is here, let it be known.
If something feels uncomfortable, say silently:
“This too belongs.”
Reality doesn’t ask for our approval — only our presence.
(Pause for 1 minute)
[4. A Conversation with Reality – 5 minutes] (new element)
Now try something new:
Silently imagine reality — whatever is happening in your life right now —
as if it were a person sitting across from you.
Not a judge, not an enemy — just… reality itself.
What does it look like?
How does it feel to be with it?
Now, in your mind, say to it:
“I see you.”
(Pause)
“You’re not what I expected.”
(Pause)
“But I’m listening.”
(Pause)
Now allow reality to speak back.
No need to force — just listen.
Let any words, images, or feelings arise naturally.
What might reality want you to know right now?
(Pause for 1–2 minutes of quiet)
Now say silently:
“I’m willing to deal with you.”
“Let’s work together.”
(Pause and let that land)
[5. Letting Go of Resistance – 3 minutes]
Bring awareness to any part of you that feels tight or resistant.
Perhaps a mental story… an emotion… a tension in the body.
Breathe into that area.
And with each exhale, imagine softening.
You’re not giving up — you’re giving space.
You’re letting go of the illusion of control.
Let it be. Let it breathe.
(Pause for 1 minute)
[6. Returning to Clarity – 3 minutes]
Now return to the breath.
Just the simple rhythm of breathing.
Grounded. Present. Clear.
You are here — not to escape reality, but to meet it.
With clarity.
With compassion.
With courage.
(Pause for 1 minute)
[7. Closing – 2 minutes]
Feel your body again.
The weight of your seat.
The ground beneath you.
The air around you.
Take a deep breath in…
And a long breath out.
When you’re ready, open your eyes.
Reality will continue to unfold.
And so will you.
🙏