A 4-Minute Guided Meditation For When You Don’t Know What To Do

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When we pause, we don’t know what will happen next.

But by disrupting our habitual behaviors, we open to the possibility of new and creative ways of responding to our wants and fears.

– Tara Brach, Ph.D., psychologist, meditation teacher, & author

It happens to the best of us…

Moments when you don’t know what to do with your life… Moments of self-doubt.

Moms are faced with numerous decisions and choices every day, and we don’t always get it right or know what to do.

And that’s totally ok.

It’s normal.

It’s to be expected.

So how do you work through feeling stuck?

Maybe you’re a new mama who’s still navigating unknown territory amidst sleep-deprived lenses.

Maybe you’re feeling frustrated with your career, or uncertain about what you want to do in this life after children.

Or having a hard time in your relationship and wonder if you’re wasting your time.

Maybe you or one of your family members is experiencing health issues and don’t know what to do or what options to take for healing.

“At the center of your being you have the answer;

you know who you are and what you want.”

– Lao Tzu

A lot of things can leave you feeling overburdened with uncertainty about which direction to take and what to do next.

Sometimes moments of doubt and uncertainty are the catalyst to uncover the answers to big questions we weren’t even aware we had.

In this way, feeling doubt can be a gift waiting to be discovered.

Feeling doubt can motivate us to pause and ask ourselves how we’d really love to experience and live life.

We don’t have to keep repeating past experiences and patterns.

We can pause, acknowledge that we don’t know what to do, and learn to sit in stillness so the answers can come through us.

Moments of doubt can be transformed into moments of turning inward and listening to the answers within.

It takes practice, but you can learn to do this.

The more you turn inwards, the more you’ll become comfortable with your own intuition.

The more you’ll be able to hear.

The more connected you are to your inner voice and intuition, the more mental/emotional/physical well-being you’ll experience.

The next time you feel doubt or uncertainty – read these words and listen to the 4-minute guided meditation below:

“When you don’t know what to do, first pause and become aware of your own breath.

Close your eyes and become still.

Still enough to hear and feel your own heartbeat.

Because somewhere in between your heartbeat and your inhales and exhales you’ll find your intuition.

And only in the stillness and silence can you hear her wisdom.

Your breath is the portal to this space.

Breathing with awareness is what can lead you towards the answers.”

Here’s a short meditation to help guide you inwards… so you can hear more, know more, be more, and do more.

Each time we become aware of our breath and are fully embodied with our inhales and exhales we amplify the power of the pause.

You got this mama.

Even when it doesn’t feel like it.

Close your eyes.

Sigh it out.

Sitting upright, releasing tension from the neck, shoulders, base of the head, jaw, and mouth.

Place your left hand on your heart andyour right hand on your lower belly.


Just noticing.

Feeling the rise and fall of your lungs.


Fill yourself with vital energy.


Tension is releasing.


This vital energy enters your nose as cool air.

It travels down your throat into your the lines of your lungs.

It fills every single one of your trillions of cells with life force.

Breathing deeply.

Releasing the breath, emptying the lungs.

Releasing tension from the body with every breath.

Bring awareness to the inner space.

Breathing in deeply as the chest remains still and the lower belly expands outwardly for 1… 2… 3… 4.

Hold it in and sense that vital energy pulsing within you, filling you up for 1… 2… 3… 4.

Breathing it out slowly as the chest remains still and the lower belly contracts inwardly for 1… 2… 3… 4.

Calming the body with each full, conscious breath.

A calm body welcomes inner knowing.

A calm body leads to a quiet mind.

A quiet mind allows you to hear the intuitive messages being generated from within.

Keep breathing.



Going even deeper where you can listen, feel, sense, and see with your inner eye.


Feeling the slight pulsing of energy right in between your eyebrows.

This pulse of energy contains information.

The more you breathe deeply, slowly, with your gut the more you can decipher this information and use it to be more you and to do more of what you love.

We are meant to be inspired.

We are meant to be filled with light.

So filled with light that we overflow.


Breathe deeply and know that you are and have always been that source of love and overflowing light.

Namaste – the light within me sees, recognizes, and honors the light within you.

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