Rose Quartz Meditation


Connecting with your self…

The current state of our society can be triggering for many, and it is triggering our body’s memory. Our brain perceives a threat and our body’s survival mode kicks in. We become hyper vigilant, our fight, flight, freeze sequence is on overdrive, and we become prone to taking on others’ energy like sponges. Leaving us drained, exhausted, and irritable. Add on self-quarantine and social isolation? Times like this can seem hopeless and lonely. But it doesn’t have to be.

When our body is on overdrive, there is a way to slow down. Connection. Connecting to your body. We feel safest when we feel connected to something or someone. In this case, if you are isolating yourself for the health of the community, the best thing you can do is connect with yourself.

I have created a guided meditation to help you connect to your body by using a rose quartz crystal; however, crystals are not necessary to accomplish this connection. Each crystal has a specific color and if you can imagine the color you can create a connection via colors as well.

Meditation creates the space necessary for our body to slow down our survival mode and connect to the feeling of being grounded and balanced.

I recommend that you read through the meditation first to make sure you have the essentials: time and space. I also recommend that you record yourself reading the meditation so that it is easier to follow along. Here is the guide:

Rose Quartz is a rosy pink color and usually corresponds to our heart, love, kindness, nurturance, and compassion. Rose quartz is my preferred crystal when I want to connect with myself emotionally.

Find a quiet spot where you can sit or lie down comfortably and undisturbed for 5 minutes. You can choose to close your eyes or hold a soft gaze on a focal point (some people like to use the flame of a candle, a spot on the floor, or their hands).  

If you are lying down, place the crystal on your chest.

If you are sitting, hold the crystal with both hands and bring your hands up to the center of your chest.

If you do not have a crystal, place your hands together palm-to-palm and raise them up to the center of your chest and visualize a rosy pink light filling the center of your palms.

Guided Meditation

Begin by taking 3 deep breaths, try to guide your breath to your belly. Inhale through your nose– expanding the belly– then release your breath with a long, slow exhale through your mouth– feeling your belly contract. Focus on the air moving through your body and begin to reach a state of relaxation with each breath. Count each breath “one…two…three.”

Now, imagine a soft pink light coming from your hands to your heart, and imagine the pink light filling up your heart space. Take one more deep breath and say the words “I Love You.” Continue to breathe normally and feel the love you are giving to yourself. Repeat the words “I Love You. You are doing your best with what you have. You are enough. Your heart is enough.” Take another deep breath. Notice how love feels.

Now, take this same love and compassion and extend it to anyone you want. Imagine your loved ones, your not so loved ones too, mother earth, and the collective healing happening around you. Take a deep breath and repeat the words “I love you, you are enough.” Feel the compassion you just extended to the rest of us. Notice what that feels like.

Finally, take one more deep breath and begin to notice your body. What do you feel?

Slowly bring your attention back into the room. Wiggle your fingers and toes, and slowly open your eyes. Give yourself a hug. Did you connect?

To connect even deeper, write about your experience.

I really hope this was helpful, and I look forward to guiding you in the future.



Sonia Fregoso is a Licensed Marriage and Family Therapist (LMFT #104403). She earned her Masters degree in Marriage and Family Therapy from the University of Southern California (USC) and her Bachelors degree in Psychology from the California State University of Los Angeles (CSULA).

Sonia was born and raised in the Los Angeles community of Boyle Heights. Sonia is passionate about serving her community, creating spaces for healing, and spreading the word about holistic approaches to healing. Her approach to helping others is rooted in her learnings of being human first, therapist second. She is known for her openness, calmness, and humor as she helps clients share their story arming them with tools to encourage the self-healing process that can lead them to find and feel relief. She utilizes her education, personal experience, and intuition to guide her holistic approach that honors the relationship between mind, body, and spirit. She also uses a combination of Cognitive Behavioral Therapy (CBT), Narrative Therapy as well as intuitive, holistic healing approaches.


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