“Walk It Out / Let It Rise” is a guided meditation piece designed for gentle movement, presence, and emotional release. Step two in the Walkitout™ series is created with trauma-awareness. This track invites grounding, breath, and self-connection through spacious pacing and soothing vocal cadence.

⚠️ Disclaimer
This experience is for personal growth and reflection. It is not medical advice or licensed therapy. Please walk safely, stay aware of your surroundings, and consult your care providers as needed. The creators are not liable for injury, emotional distress, or results from participation.

This track is best experienced outdoors, standing still before walking, with headphones on.

Supportive. Holistic. Real. Not therapy — just connection.

Part of the Walkitout™ micro-healing ecosystem.

Let it Rise: Walkitout™ Step Two

Nothing needs to be refused. Let the breath travel the body without picking up speed. The clouds of thought haul across the sky. Let them come and go. Let the breath move the way blood moves: let it find its own rhythm. Recorded 2017.

The Awake in the World podcast is brought to you by the generosity of our amazing Patreon supporters, making it possible for us to keep Michael's archive of teachings available to the public. To become a patron, visit: patreon.com/michaelstone.

Best of Awake in the World: 20 min. Guided Meditation: Feeling the Sensations of the Body

Become the watcher. Observe sensations without judgment. Transmute the feelings. This track, the third marker in this WalkitOut series, is designed with a sensitivity towards the angry. Acceptance is key. Try to let go of right and wrong.

Witness without Fixing: Walkitout™ Step Three

Release tension through movement and mantra in this walking meditation. Step four in the WalkitOut™ series is a break to be silly but also a chance to release tension from the body. Somatic relief may be found here, in nature.

Shake it Loose: WalkitOut™ Step Four

Turn the corner, pause and reclaim your inner power through intention and affirmation.

Turnaround:  WalkitOut™ Step Five

Begin your way back to center with gentle breath and a renewed presence. You are safe to return. When we reach our next destination, you will have closed the loop. Good job.

Return: WalkitOut™ Step Six

Seal your walk with gratitude, stillness, and reflection. Your walk is complete. Inhale, and affirm, this is my breath. Exhale and declare, this is my walk. You did it. How do you feel?

Close: WalkitOut™ Step Seven

Unlock rest with this guided Yoga Nidra track. This session includes: 11-minute Yoga Nidra for mental clarity and cognitive renewal, binaural beats at 136.1 Hz to stimulate brain waves, Reiki energy and sacred symbol sound waves, chakra based breathwork (get in charge of your breath), and nature sounds with ambient pads to nurture the mind, body, and nervous system. 
Ideal for:
--Preparing to sleep
--While studying
--Recovering from burnout
--Somatic meditation practice
--Clearing the mind
Use headphones for best experience.
Created with care using original human vocals, ambient layers, custom binaural beats, and royalty-free nature textures.

Somatic Yoga Nidra For Clarity

“Arrive” is the first stage of the Walkitout™ guided walking meditation series — a grounding audio experience designed to reconnect you with your body, breath, and the Earth beneath your feet.

In this 2-minute practice, you’ll root into the moment using gentle breath, somatic awareness, a simple Sanskrit mantra (silently repeated), and subtle Reiki visualization. Let tree roots anchor your feet, your senses wake up to the world around you, and your nervous system soften into the rhythm of now.

⚠️ Disclaimer
This experience is for personal growth and reflection. It is not medical advice or licensed therapy. Please walk safely, stay aware of your surroundings, and consult your care providers as needed. The creators are not liable for injury, emotional distress, or results from participation.

This track is best experienced outdoors, standing still before walking, with headphones on.

Supportive. Holistic. Real. Not therapy — just connection.

Arrive: Walkitout™ Step One

A soothing meditation written to support oncology staff.

Read by: Catherine Liggett
Written With: Catherine Liggett & Mark Staley

Transcript:
Coming Home to Yourself
Let yourself arrive, fully, right here.
You are not alone. 
Your team continues to hold the line—right now, you hold yourself.
This pause isn’t a departure from your work.
It is the work.
This moment of return is not indulgence.
It’s alignment. With breath. With truth. With self.
Feel the way your body meets the earth—your hips supported by this chair, your feet grounded.
You are held. You are steady. You are safe.
Your nervous system has been vigilant—alert to suffering, ready to act, tireless in service.
It’s done exactly what it was meant to do.
Now, offer it a different message:“My colleagues are holding what needs to be held. In this moment, I can rest.”
Invite your body to soften as it hears those words.
Notice the tension you wear like armor:
The shoulders raised from carrying others’ burdens.
The jaw set from holding back your own tears so you could show up with compassion.
The chest alert from absorbing fear and transmitting steadiness.
This armor has protected you—let it know its service is seen.
Then gently, lovingly, invite it to soften. Just for now.
You are so often the container for others’ grief, confusion, and courage.
Now, you become the container for your own truth.
Whatever you feel—fatigue, ache, tenderness, gratitude—all of it belongs.
There is no wrong feeling.
There is only your presence, meeting yourself with honesty and care.
There is a part of you that never stops giving. That wonders if you’ve done enough.
That part is beautiful.
Right now, turn that wonder inward.
Give to yourself what you so readily give to others.
Place your attention at your heart.
This heart has witnessed so much—It knows the complexity of loss,
The fragility of hope,
And the power of being present in the unknown.
Invite your breathing to slow.
Shorten your inhale, and extend your exhale.
With each outward breath, release what was never yours to carry:
Someone else’s fear.
Someone else’s urgency.
Someone else’s expectations.
Picture each breath flowing out like a stream to the sea,
falling over the edge of a waterfall,
dissolving into mist.
With each inhale, draw in what nourishes you:
Peace.
Steadiness.
A quiet knowing that you are enough, exactly as you are.
Notice the quiet here.
Stillness that speaks.
Stillness that echoes.
Sink into the fullness of your being.
You are more than a provider of care.
You are a whole human:
With needs, emotions, memories, and wonder.
With laughter. With limits. With life beyond your role.
You don’t have to set your humanity aside to do this work.
You can bring it with you.
In fact, you must.
There is a way to hold space for others and for yourself.
Not by balancing on a tightrope,
but by anchoring in truth—that tending to yourself is an act of service.
When you care for your own inner world with gentleness, you preserve the ground from which all care flows.
This is not indulgence. This is sustainability.
Now, picture a golden light in your chest—warm, steady, alive.
This light holds both your capacity to care and your own need to be cared for.
Let it expand with each breath,
forming a gentle boundary—not to push others away,
but to hold your own center,
so it is not lost in the waves.
This light is with you.
It is you.
It reminds you:
You don’t have to abandon yourself to show up for others.
You bring your whole being forward—not divided, but integrated.
Not hollowed out, but filled from within.
Take three slow breaths now,
feeling that golden light pulsing gently with life.
Each breath a return.
Each breath a reverberation of care.
And when you’re ready, open your eyes.
Carry this light with you. Let it ripple outward in how you move,
how you listen,
how you rest, how you speak.
You are not depleted—you are home.
You are not broken—you are whole.
You are not alone—you are deeply supported.
You are exactly where you need to be.


10-Minute Meditation: Coming Home to Yourself

Awake in the World Podcast is a library of talks on a wide-range of topics, including bringing mindfulness and meditation practice into daily life; personal and community issues regarding mental health; and social change. The podcasts were recorded at live events so you might hear coughing, airplanes, cars, sirens, laughter, and peoples’ questions—all part of the intimate experience. Michael Stone (1974-2017) was a Buddhist teacher, author, and mental health advocate. His legacy is stewarded by Carina Stone. Podcast funded by Patreon (patreon.com/michaelstone).

✨🎧 FREE AUDIO TRACKS → https://sound.startyourwalk.com/  
⬇️ Breathwork, EFT, meditations & more  
📥 Download a free track & listen now

🌐 Learn more: https://startyourwalk.com

📱 IG: @walkwithmegpt  

—

🧘‍♀️ Emily B. is a certified yoga teacher in Hatha Vinyasa Yoga (Yoga Alliance), Reiki Master, and student of psychology.

Her work weaves together:
🌀 Intentional sound  
💨 Breath  
🧠 Nervous system care  
🤲🏽 Body awareness  
—
🕊️ Rooted in trauma-informed principles, her offerings include:

✨ Guided meditations  
🧘🏽‍♂️ Yoga Nidra  
🌿 Somatic practices  
🔮 Energy-centered rituals  
—

⚠️ Disclaimer
This experience supports personal reflection, not medical care.
It is not therapy or a substitute for licensed advice.
Please walk safely, stay aware, and consult your providers as needed.
The creators are not liable for any outcomes, physical or emotional.

❗ In crisis? Contact a licensed professional or local emergency service.

Groundswell: Making space to restore, together. 
Groundswell is a 12-month pilot program designed to support the emotional well-being of the staff at Magee Women's Cancer Services by introducing resources that acknowledge the emotional complexities of oncology care. Through communication, creativity, and connection, Groundswell fosters a culture where grief is acknowledged, isolation transforms into belonging, and self-care is honored as essential to delivering excellent patient care.

New tracks tagged #somatic