This is not a traditional podcast episode—it’s a guided meditation experience.

In this special installment from my ongoing meditation series, I guide you through The Seven-Minute Meditation That Changed My Life—a short but powerful practice designed to help you slow down, reconnect with yourself, and release the family roles and self-limiting beliefs that may be keeping you stuck.

Many of us grow up taking on roles in our family systems—the caretaker, the achiever, the strong one, the peacekeeper—in order to feel safe, connected, or valued. Over time, those roles can follow us into adulthood, shaping how we relate to ourselves and others, and contributing to feelings of loneliness, disconnection, and emotional burnout.

This meditation blends grounded psychology, nervous system regulation, and higher-self visualization to help you:

• Let go of old family roles that no longer serve you
• Release self-limiting beliefs and inherited identities
• Connect with your highest self and inner clarity
• Feel more present, calm, and emotionally connected
• Access a sense of possibility beyond your past

This practice is especially supportive if you:

• Feel lonely even when you’re not alone
• Overfunction, people-please, or feel responsible for others
• Struggle with self-trust or emotional disconnection
• Want a short, powerful meditation you’ll actually return to

Listen when you’re feeling overwhelmed, disconnected, or stuck in old patterns.

You don’t need to think your way out of loneliness—you need a new internal experience.

This is The Seven-Minute Meditation That Changed My Life—and it may become one you come back to again and again.

If this meditation resonated with you, I’d love to invite you to take the next step and pre-order my book:

Lonely AF - A Therapist’s No-BS Guide to Feeling Less Alone

Pre-orders are incredibly important—especially for first-time authors. When you pre-order, you’re not just buying a book early. You’re helping signal to bookstores, publishers, and retailers that this book is in demand, which directly impacts how widely it’s distributed and how many people it can reach.

By pre-ordering, you’re also helping make this resource more accessible to the people who need it most.

Lonely AF is packed with:

• Practical, therapist-approved tools you can actually use
• Real client stories that normalize what you’re feeling
• A clear, compassionate five-step method to help you feel less alone
• Support for continuing to grow, evolve, and reconnect with yourself
• Guidance for breaking out of old patterns and accessing the infinite possibilities within you

If you believe loneliness isn’t a personal failure—but a signal—and you want to help spread a grounded, honest, and deeply human resource, your pre-order truly makes a difference.

Pre-order on Amazon (US):

https://a.co/d/4Z8Jyza

This is not a typical podcast episode.

This is a guided meditation.

Breaking Up With Shame is part of a growing meditation series designed to support personal growth, emotional healing, and awareness of the family and relational systems that shape how we see ourselves.

In this short, no-BS meditation, you’ll be guided to gently notice shame-based patterns and self-defeating behaviors that may have once helped you cope, belong, or survive—but no longer support who you are today. Rather than analyzing or fixing yourself, this practice helps you release what was never yours to carry and reconnect with a more compassionate, grounded, and supportive relationship with yourself.

This meditation is especially supportive if you:

• Feel stuck in cycles of self-criticism, guilt, or embarrassment
• Struggle with feeling “too much” or “not enough”
• Want to feel less alone in your inner world
• Are interested in healing through a family systems and relational lens

Find a quiet space, get comfortable, and allow yourself to be guided.

If this meditation resonates with you, my upcoming book Lonely AF: A Therapist’s No-BS Guide to Feeling Less Alone goes even deeper into the patterns that keep us disconnected from ourselves and others—and how to change them without shame or fluff.

You can pre-order the book now at any of the links below.

Pre-ordering helps support this work and allows me to continue creating resources like these guided meditations.

Pre-Order Here:

• Amazon: https://a.co/d/13f9p1I
• Porchlight Books: https://www.porchlightbooks.com/products/lonely-af-sylvia-kalicinski-9781394345564?_pos=1&_sid=14cb6503a&_ss=r

This is not your ordinary podcast episode.

This is a guided meditation created to support your healing.

In this meditation, you’ll be gently guided to bring awareness to the family roles you may have learned to play—consciously or unconsciously—such as the rescuer, the scapegoat, the caretaker, the peacemaker, or the one who stayed unseen. These roles often begin as survival strategies in our early systems and can quietly shape how we relate to ourselves and others well into adulthood.

Through intentional reflection and guided visualization, this meditation invites you to acknowledge the roles that once helped you belong, release the ones that no longer serve you, and reconnect with who you are beyond the system you grew up in.

This is the first in a growing series of guided meditations I’ll be sharing to help support you through your healing journey—offering space for awareness, compassion, and meaningful change.

Find a quiet place, get comfortable, and allow yourself to simply be guided.