# 4: When You Need to Put the Heavy Things Down: A Guided Moment of Peace

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Text version: https://stenobird.com/podcast/mel-in-the-mix-7868448/4-when-you-need-to-put-the-heavy-things-down-a-guided-moment-of-peace.md
Podcast: [Mel in the Mix](https://stenobird.com/podcast/mel-in-the-mix-7868448)
Published: 2026-06-15T09:00:00+00:00
Episode link: https://api.riverside.com/hosting-analytics/media/c4510b681da572d6dec462affabe3b815be12393d8771ed4ded9d1ebfb0ebebb/eyJlcGlzb2RlSWQiOiJjODlmYjFiYi1iOWQyLTQ5MTYtYmNiMC1iNDJlMGEzZTJkNjciLCJwb2RjYXN0SWQiOiIwM2M5NzFiNC1hNjE0LTQzNmEtOTIwMi00ZjU5YWYwMzYzMDQiLCJhY2NvdW50SWQiOiI2OTVlYjRjNTIzNGY5NDI2ZmExZWJiZGUiLCJwYXRoIjoibWVkaWEvY2xpcHMvNmExZjA1NTdmMzQ0MzdlN2I4NzE5M2I5L21lbGlzc2EtYWx2ZWxvcy1zdHVkaW8tY29tcG9zZXItMjAyNi02LTJfXzE4LTMxLTE5Lm1wMyJ9.mp3
Audio file: https://api.riverside.com/hosting-analytics/media/c4510b681da572d6dec462affabe3b815be12393d8771ed4ded9d1ebfb0ebebb/eyJlcGlzb2RlSWQiOiJjODlmYjFiYi1iOWQyLTQ5MTYtYmNiMC1iNDJlMGEzZTJkNjciLCJwb2RjYXN0SWQiOiIwM2M5NzFiNC1hNjE0LTQzNmEtOTIwMi00ZjU5YWYwMzYzMDQiLCJhY2NvdW50SWQiOiI2OTVlYjRjNTIzNGY5NDI2ZmExZWJiZGUiLCJwYXRoIjoibWVkaWEvY2xpcHMvNmExZjA1NTdmMzQ0MzdlN2I4NzE5M2I5L21lbGlzc2EtYWx2ZWxvcy1zdHVkaW8tY29tcG9zZXItMjAyNi02LTJfXzE4LTMxLTE5Lm1wMyJ9.mp3
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Duration seconds: 705

## Resource

What if you gave yourself permission to put the heavy things down, even for a few minutes? In this soothing meditation episode, Mel offers a grounding experience for sensitive souls who have been carrying a lot emotionally, mentally, physically, or spiritually. Through guided breathing and a beautiful visualization of protective white light, you'll be invited back into your body, back into the present moment, and back into the truth that you are safe, supported, and loved. Come as you are. Take a breath. And allow yourself to receive exactly what you need. Timestamps: 3:04 - A reminder that sometimes we need less information and more connection to ourselves 3:41 - Guided body awareness practice to release tension and soften into the present moment 5:42 - Powerful affirmations about healing, growth, and honoring where you are 6:45 - Guided white light visualization for protection, peace, and spiritual support 8:58 - Permission to put the heavy things down and return to yourself Connect with Mel on Instagram Book a Reading

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## Transcript

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