Clarity Amidst the Chaos and Pain Meditation

This meditation will give you the space to breathe through it all the heavy emotions you may be experiencing right now. To honor all them all and give them a safe space to live and speak their words of wisdom to you. So you may gain clarity amidst the chaos and the pain.

Clarity Amidst the Chaos and Pain Meditation

Your heart is heavy with emotions.

Deep sorrow. Outrage. Fear. Confusion.

You’re mortified by the pain and the injustice.

Bursting with all of the charged emotions.

Your mind is spinning and your body is vibrating.

So the intention of today’s meditation is to give you the space to breathe through it all. To honor all the emotions and give them a safe space to live and speak their words of wisdom to you. So you may gain clarity amidst the chaos and the pain.

So Let’s Begin…

woman meditating to gain clarity amidst the chaos and pain

Clarity Amidst the Chaos and Pain Meditation Script

Let’s begin by getting into a comfortable position, sitting or lying down.

Close your eyes and take a deep breath in, letting the air fill your chest and your belly,

And exhale it all the way out, letting your breathing find a slow, natural rhythm.

Breathing in just a little longer with each breath in, and breathing out just a little more with each breath out.

Notice the fast beating of your heart.

And just imagine that the rhythm of your breath is slowing your heart rate down.



Let your breathing release the tension in your body.

Relaxing your shoulders,

Unclenching your jaw,

Softening your cheeks,

Relaxing your arms and hands,

Letting your chest and belly melt,

And relaxing your legs and your feet.


Now imagine with me that there is a hot, red fire inside of your belly.

It’s fueled by all the emotions and thoughts you’re experiencing right now.

This fire is not contained, its flames are stretching and licking everything it can reach.

Watch the fire burn within you.

Anger. Sadness. Fear. Confusion.


Take a deep breath in and as you do, notice the energy of the fire sync with your breath,

So that when you breathe all that air out, the fire begins to still.

Take another deep breath in, watching the fire expand just like your belly,

And on your exhale, see the fire shrink and soften.

Settle into the normal rhythm of your breath,

And notice the life of the fire inside of you has also settled into a state of stillness.

It continues to glow with red heat,

And as you allow yourself to look deeply into its layers,

You know within it lies the wisdom and clarity you crave,

Beyond the loud roar of its flames, into the heart of the fire.

So be here for a few minutes,

Just you and the fire inside of you.

Stare into it and let yourself receive what is here for you.

There’s no need to force anything,

Simply breathe and listen.


You are a beautiful being of love.

And who you are matters.

What you choose to do with this fire matters.

May the clarity you gain in listening guide your light to shine its brilliance onto our world.

Namaste, Beautiful.

The Story Behind the Meditation

Like you and so many listeners, I've been sitting in the heavy emotions of the horrific murder of George Floyd and all that has been unfolding since.

Behind the Women's Meditation Network podcast is me, Katie. A white woman with two white daughters, married to a Greek (white skinned) man. Creating these meditations for you every week because I truly believe in their power to get to know our TRUE SELVES, and therefore, know how to confidently create lives we love.

I have not said a lot during this time…mainly because I've been listening. Listening to my black sisters and brothers for how I can be an even better ally so racism can no longer win. So my daughter and her best friend, who is black, can truly have the same opportunities to create lives they love…equally.

I thought of Dr. Martin Luther King, Jr.'s word, "Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that."

And, wisdom from Mother Teresa, "Love cannot remain by itself – it has no meaning. Love has to be put into action, and that action is service."

"How can I shine more light?" I asked myself.

One thing I did was write this special meditation.  It takes you through a powerful visual to help you breathe through all of the emotions you're feeling right now, so you can gain clarity on what YOU can do…how YOU can spread more light. I really hope it's helpful for you.

Also, I wanted to share a few resources that might be helpful for you. 

1. A great article my dad sent me for all my non-black sisters.

2. The Loveland Foundation – I'm donating a portion of my advertising income this month to this incredible organization that provides mental health support for black women and girls.

3. A beautiful video from my friend Nicole Walters who had incredibly wise words to say. 

4. Follow Dr. Traci Baxley on Instagram for social justice parenting education.    


1. A Healing Prayer for the World Meditation

2. Insomnia Relief Meditation 

3. When You're Overwhelmed With the Suffering in the World

4. Step Into Your Courage

We can each do our part in fighting against racism.

I ​​will continue to do the hard work of examining my privileges and teach my daughters by example what it means to lead with love and what it means to speak up for our brothers and sisters who don’t have the privileges we have. 

And I will continue to show up here with love, doing my best to create meditations that represent and support the diversity of the women listening.

Only LOVE can drive out hate. 

Namaste, Beautiful,