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Welcome to Grounded Wellness. 
I'm Courtney, your Co host and 

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holistic esthetician. 
Today I'm guiding you through a 

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mindful meditation designed to 
help you intentionally lean into

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your luteal phase. 
This phase of your monthly cycle

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occurs after ovulation and 
before menstruation, and it 

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often gets misunderstood. 
For many, it's a time marked by 

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heightened emotions and of all 
inward. 

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It's common to feel more 
sensitive, reflective, 

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introspective, or even irritable
during this time. 

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But what if we could reframe our
experience of the luteal phase 

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and start to see it in a more 
empowering light? 

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I hope today's episode offers 
some extra support for this 

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extra sensitive phase. 
I hope that you feel encouraged 

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to embrace this phase of your 
cycle with more compassion and 

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understanding, and that you feel
more excited to sync your life 

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with its natural rhythms. 
Return to this meditation 

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anytime you need a gentle nudge 
to love your luteal phase and to

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give yourself permission to 
pause. 

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Whether you tune in while you're
sitting, lying down, or going 

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for a walk. 
Simply createspace for 

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intentional connection with your
body and its innate cycles. 

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Let's dig in. 
Let's begin by finding a 

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comfortable position. 
If you're seated, feel your feet

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grounded firmly on the floor 
beneath you. 

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If you're lying down, allow your
body to fully relax into the 

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air. 
If you're walking, feel the 

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natural ebb and flow of your 
movement. 

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Take a deep breath in, filling 
your lungs fully. 

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Then exhale slowly, letting go 
of any tension or tightness. 

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Let your body sink a little bit 
deeper into relaxation with each

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breath. 
Inhale and exhale. 

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Inhale and exhale. 
With each breath, feel yourself 

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becoming more grounded and more 
centered. 

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Imagine your body like a tree 
with roots reaching deep into 

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the earth, finding stability and
support. 

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Feel the softness of your body 
and the sense of peace that 

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comes with knowing you are safe,
you are supportive, and you are 

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deeply connected to the natural 
rhythm of your being. 

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The luteal phase, which 
typically lasts 10 to 14 days, 

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is a time of transition when our
body naturally slows down, 

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preparing for menstruation. 
During this phase, you may feel 

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more vulnerable, your energy can
feel heavier or more emotional, 

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and you may experience symptoms 
like bloating, fatigue, or mood 

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swings. 
You may notice a desire for more

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rest, more nourishment, or more 
space to be with your emotions. 

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Take a moment now to tune in to 
your body without judgement. 

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Simply notice what you're 
feeling. 

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Are there any areas of tension? 
Are there any emotional shifts 

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happening? 
Simply observe with kindness. 

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Allow yourself to let go of any 
negative beliefs or judgments 

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about this phase. 
Embrace the idea that the luteal

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phase can be a powerful time of 
reflection, growth, and 

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alignment with each breath. 
Allow these affirmations to wash

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over you. 
I embrace the inner strength and

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wisdom of this phase. 
I honor my body's rhythms and 

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cycles, even when they feel 
slower or more sensitive. 

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I am open to receiving the 
messages my body is sharing with

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me. 
Feel the energy of the luteal 

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phase as a gentle, nurturing 
presence, one that helps you 

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process emotions, that 
reconnects with your inner 

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wisdom and restores your energy.
The luteal phase is also a time 

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of reflection. 
It's a time to process, 

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integrate, and prepare. 
If you've been working hard or 

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pushing yourself with the energy
of the ovulatory phase, this 

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phase asks you to rest. 
Not to stop completely, but to 

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honor your need for a slower 
pace and quieter moments. 

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Now imagine giving yourself 
permission to rest. 

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Picture yourself in a serene, 
peaceful space, maybe a cozy 

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corner of your home, a lush 
garden, or a warm. 

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Feel the safety of this place, 
knowing it's OK to let go of the

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busyness of life. 
If you tend to feel more 

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emotionally sensitive or 
introspective during the luteal 

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phase, these emotions are not 
meant to be disregarded or 

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avoided. 
Their invitations to tune in and

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reflect. 
Give yourself permission to sit 

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with what arises, whether it's a
shift in mood, a new insight, or

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an emotional release. 
In this moment, speak to 

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yourself softly. 
I honor and release my emotions 

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as they arise. 
I welcome rest knowing it 

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supports my well-being. 
I trust my body's innate wisdom 

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to guide me. 
As you move deeper into the 

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luteal phase, hormonal shifts 
may start to impact the state of

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your skin. 
Now let's take a moment to 

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consider the beauty of syncing 
your life with the rhythms of 

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your cycle, especially during 
this luteal phase. 

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Imagine how you can 
intentionally structure your 

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life to support this phase. 
Slowing down your schedule. 

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Eating warming, grounding foods,
engaging in practices that help 

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you recharge. 
Maybe this means going to bed 

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sooner. 
More mindful movement, more 

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moments of quiet to journal or 
time with a close friend to 

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process emotions and pour out 
your heart. 

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Visualize yourself moving 
through this phase with grace, 

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embracing your body's natural 
rhythms with intention and self 

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compassion. 
Imagine yourself saying yes to 

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your body's needs, honoring its 
request for rest and reflection.

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Feel the empowerment in knowing 
that by syncing with your cycle,

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you are not only supporting your
body, but also honoring the 

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divine design of being a woman. 
With each breath, affirm to 

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yourselves. 
I choose to honor the rhythm of 

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my cycle. 
I lovingly sync my life with my 

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body's needs. 
I give myself permission to 

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rest, reflect, and reset. 
As we begin to bring this 

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meditation to a close, take a 
deep breath in, filling your 

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heart with gratitude for the 
wisdom and beauty of your body 

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and its natural rhythms. 
Gratitude for this phase of your

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cycle and for the opportunity to
slow down and care for yourself.

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With your hands over your heart,
say softly to yourself, Thank 

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you body for your wisdom. 
Thank you Ludial Face for 

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guiding me to rest and reflect. 
I am in alignment with my cycle 

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and I embrace the luteal phase 
with love. 

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Now gently start to bring your 
awareness back to the present 

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moment. 
Whittle your fingers and toes, 

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stretch your arms and legs, 
gently waking up your body and 

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your mind. 
When you're ready, slowly open 

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your eyes, caring with you A 
sense of peace, self, compassion

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and intentionality from this 
practice. 

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Thank you for joining me today 
for the Cycle Sinking 

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Meditation. 
Remember, the luteal phase is a 

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time of deep wisdom, reflection,
and connection. 

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By leaning into it with 
intention, you're honoring your 

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body's natural flow and aligning
with your innate design. 

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If you enjoyed this practice, be
sure to share with a friend in 

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her luteal phase and subscribe 
to Grounded Wellness for more 

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meditations and holistic 
Wellness tips. 

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Until next time, take care of 
yourself, tune into your body, 

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and trust the rhythm of your 
cycle.