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3 Guided Meditations: For Times Like These


In times like these when you turn on your computer or watch the news only to see and hear conflict across the planet on the land, sea, and in the air, it’s important to ask the question, “How can I create more harmony, balance and inner peace? 

The following 3 guided meditations for times like these will create that awareness and greater inner peace.

1. Begin with Your Heart Meditation

Drawing by Kimberly Rex (

Drawing by Kimberly Rex

Your heart provides energy to your entire body-mind system.  It takes oxygen from the lungs to the cells of your body. It also takes carbon dioxide from the body’s cells to the lungs to be breathed out.  Your heart provides the pump for the transportation, regulation, and protection of your body through blood flow.  Blood carries nutrients, hormones, and waste products throughout the body.  In addition, your blood helps to keep the inner harmony and balance of your acid-alkalinity and benefits you in regulating your body temperature.  Your heart plays a part in protecting you from bacteria, pathogens, and creates blood clots to decrease the loss of blood after an injury. In this way, it protects you from outside invaders, and functions as part of the immune system functioning to answer the question, “What is me? And, what is not me?”

Emotionally, your heart plays a part in how you respond to stress. Your heart responds to Sympathetic and Parasympathetic Nervous System signals creating fight or flight or calming responses through heart rate, blood pressure, neurotransmitter response in your brain, muscles, tissues, organs, and cellular communication. By creating an internal way of relaxing your responses, you directly influence the overall functioning of your heart and your entire body-mind system.

Listen to this guided meditation for experiencing greater harmony and balance in your heart:

2.  Create the Balance Between Perpetrator and Victim Within Meditation

Within each of us is an ongoing cycle of perpetrator and victim. At times you can feel victimized. You may feel hurt by a situation, a friend, or something someone said. This might lead to a feeling of exclusion and hurt. You might feel you have taken on too much responsibility, and feel resentful, angry, or afraid in response. In the larger circle, you might have lost your job, or be processing loss on the financial, familial, or personal level. This indeed creates stress or fight or flight response which impacts your sleep, your posture, your heart, and your body-mind response.  Depression and dis-ease can result when left unresolved.

Reacting to situations from the perpetrator stance can show up in blow-ups, physical or verbal arguments, exclusion of others, withdrawal, and internal conflict.  Tension can create both external and internal responses physically, emotionally, mentally, and spiritually. Even destructive self-talk can take its toll over time on your way of seeing the world, health, and your well-being.  Being a perpetrator to self can also include over-spending, addiction, self-destructive habits, and to the extreme, suicide.

Creating harmony and balance within is a first step to regulating and transforming your inner landscape to be inclusive of both. The following guided meditation is an opportunity to begin the process of healing in the Violence Cycle of Victim Perpetrator within

Out beyond Ideas~photo by Kimberly Rex

“Out beyond ideas of wrongdoing and rightdoing there is a field. I’ll meet you there.” ~Rumi



3.  Heal and Harmonize the Intergenerational Victim-Perpetrator Cycle Meditation

The fight or flight or calm response is present in the emotional, mental, physical, and spirit level (core essence), including the generational patterns of your family. This means that through time your ancestors have influenced your beliefs about culture, religion, gender, social status, education, country, and the world.   You learn from your parents who were influenced by their parents, and so on.   you were born in a particular place on the planet that involved inclusion and exclusion of certain ways of being or seeing the world.

Sometimes I find myself saying in group Resonance Repatterning® sessions, “There has not been a group on the planet that has not perpetrated another, or a group that has not been victimized by another.”   The door is opening for healing both sides of this conditioning.   Tribes and nations have banded together for safety, food, water, and protection for thousands of years.   In the same way that the immune system protects your body, the beliefs of groups have protected the bigger body or group of what belongs and what does not seem to belong.

Bert Hellinger’s work with Family Systems details how the action of finding commonality between groups that are seemingly different can bring peace and greater empathy with compassion. For example, when the mother of one group can empathize with the death of a child of a mother from the “other” group, there is a common bond.   The bond is found in the place where both groups share the same group of feelings and compassion within the group of mother and child.   At this place, both mothers can see that there has been victimization. And, each group has been a perpetrator.   To come to a place of seeing that both sides have been both victimized and a perpetrator is the beginning of finding common ground.

Listen to this guided meditation from Resonance Repatterning® to work with the reconciliation of victims and perpetrators in your Family System:

In these times where each continent’s influence on the world at large is self-evident, the need for finding compassion within each system, personal, family, community, and global is imperative for this planet to breathe, regulate and protect the lives of all sentient beings. The richness and quality of life for everyone depends on the value of knowing that we are one human family and one planet Earth.

Read more about Family System’s impact on your life here:


Kimberly Rex, MS is an Advanced Resonance Repatterning® practitioner, Master Wellness and Well-being Life Coach, and   Person-Centered Expressive Therapist.



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