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Guided Meditations

Embracing Reality, Dealing with It – 20 Minutes Guided Meditation

  • 05 Aug, 2025
  • Com 0

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.


🙏

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Principles: Life and Work by Ray Dalio - Book Summary

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