10 Powerful Women's Guided Meditations for Mindfulness | Mindful Living Journal

10 Guided Meditations from Inspiring Women for International Women’s Day

Celebrate International Women’s Day with these guided meditations from influential women in the mindfulness movement. These practices help cultivate embodied awareness, relaxation, and compassion—perfect for both beginners and experienced practitioners.

1. A 10-Minute Meditation to Cultivate Embodied Awareness

Teacher: Sebene Selassie (Mindfulness Teacher & Author)
Key Focus: Grounding in the present moment through body awareness.

Guided Steps:

Find a comfortable posture (sitting, standing, or lying down).
Soften your face, jaw, and shoulders.
Notice physical sensations without judgment.
Focus on your breath or body’s contact with the ground.
Close with gratitude for your practice.

Quote: “Mindfulness helps us be present for ourselves, our loved ones, and the earth.”

2. A 10-Minute Meditation for Deep Relaxation

Teacher: Jenée Johnson (Mindfulness & Racial Healing Innovator)
Key Focus: Activating the body’s calming response.

Guided Steps:

Sit upright with a relaxed posture.
Breathe deeply, visualizing ocean waves.
Release tension in the jaw, brow, and shoulders.
Allow thoughts to pass without attachment.

Quote: “Access your worth, and you can do anything.”

3. A 20-Minute Practice to Hold the Emotional Body

Teacher: Leslie Booker (Yoga & Meditation Teacher)
Key Focus: Observing emotions with compassion.

Guided Steps:

Scan your body for sensations (heat, tightness, etc.).
Notice emotions without narrative.
Anchor awareness in breath or grounding.
Embrace impermanence: “This too shall pass.”

Quote: “I want you to see my color, my queerness, my humanity.”

4. A 20-Minute Meditation on Interconnectedness

Teacher: Ghylian Bell (Urban Yoga Foundation Founder)
Key Focus: Connecting with your higher self and others.

Guided Steps:

Breathe deeply, softening each body part (feet to face).
Visualize energy flowing through you.
Reflect: “I am not my body; it is my tool.”
End with hands at the heart, honoring collective breath.

Quote: “I see you, I hold you, I act for you.”

5. A 25-Minute Meditation for Calm & Equanimity

Teacher: Diana Winston (UCLA Mindfulness Director)
Key Focus: Balancing emotions in difficult times.

Guided Steps:

Ground through feet-on-floor awareness.
Recall a past moment of equanimity.
Apply phrases: “May I be with things as they are.”
Extend wishes of balance to the world.

Quote: “Mindfulness moves our planet toward good.”

6. A 15-Minute Meditation to Be As You Are

Teacher: Cheryl Jones (The Mindful Path Founder)
Key Focus: Self-acceptance through neutral observation.

Guided Steps:

Sit with dignity, noticing breath rhythms.
Observe thoughts/feelings without labeling.
Scan for body sensations (warmth, tension).
Close with three mindful breaths.

Quote: “Be with yourself as you are—lovingly.”

7. A 6-Minute Loving-Kindness Meditation for Justice

Teacher: Tita Angangco (Mindfulness Studies Cofounder)
Key Focus: Compassion for those suffering injustice.

Guided Steps:

Recall your innate goodness or a loved one’s care.
Repeat phrases: “May all beings be safe and free.”
Visualize marginalized communities receiving kindness.
Return to breath awareness.

Quote: “Change starts with our values.”

8. A 20-Minute Practice to Stabilize Body & Mind

Teacher: Cara Bradley (Mindfulness Author)
Key Focus: Synchronizing movement and breath.

Guided Steps:

Stand tall, swaying side-to-side with breath.
Balance on one leg, engaging core muscles.
Practice “airplane” pose for stability.
Rest on the floor, noticing bodily sensations.

Quote: “Balance action (yang) and compassion (yin).”

9. A 15-Minute Meditation to Turn Awareness into Action

Teacher: Michelle Maldonado (Lucenscia CEO)
Key Focus: Reflecting on privilege and community impact.

Guided Steps:

Place a hand on your heart for self-inquiry.
Ask: “How does my privilege show up?”
Explore family-influenced biases.
Commit to one actionable change.

Quote: “Break misperceptions—see the full spectrum.”

10. A 20-Minute Loving-Kindness Meditation

Teacher: Jessica Morey (iBme Founder)
Key Focus: Cultivating unconditional love.

Guided Steps:

Touch your heart, repeating kind phrases.
Visualize a loved one receiving warmth.
Extend wishes to all beings globally.
Carry compassion into daily life.

Quote: “Every mind holds potential for healing.”

Final Thoughts

These guided meditations—ranging from 6 to 25 minutes—offer tools for stress relief, self-discovery, and social healing. Practice one daily or share them to honor International Women’s Day year-round.

Tags: mindfulness, guided meditation, women’s wellness, self-care, relaxation, compassion, International Women’s Day, mental health