# Bonus: Luteal Phase Meditation - Lean In With Intention

An episode of [Grounded Wellness by Primally Pure](https://invisiblenetwork.ai/podcast/1768354655), 3 Sep 2025, 12 min.

Audio: https://anchor.fm/s/11070acb8/podcast/play/117236659/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-2-20%2F420444686-44100-2-3e8773b7e70b621d.mp3

In today’s episode of Grounded Wellness, our Holistic Esthetician, Courtney, is guiding you through a mindful meditation designed to help you ease into your luteal phase with intention. This phase of your monthly cycle, which occurs between ovulation and menstruation, is your inner autumn and often gets misunderstood. For many, it’s a time of heightened emotions and a pull inward – it’s common to feel more sensitive, introspective or even irritable during this time. But what if we could learn to reframe our experience of the luteal phase and start to see it in a more empowering light? Today’s episode is designed to offer extra support in this extra sensitive phase – with gentle affirmations to support emotional well-being and inner reflection, holistic skincare tips to restore balance and practical guidance to sync your lifestyle with your cycle’s natural rhythms. Whether you’re navigating emotional shifts, hormonal breakouts, or simply craving a slower pace – this meditation is here for you. Return to this meditation any time you need a gentle nudge to love the luteal phase and give yourself permission to pause. Let’s dig in. Explore Primally Pure: Shop: https://bit.ly/4e1HzVv Blog: https://bit.ly/4gAeIsY Follow Primally Pure: Instagram:https://www.instagram.com/primallypure TikTok: https://www.tiktok.com/@primallypure YouTube: https://www.youtube.com/channel/UCHLEirBmkKP7jGx4vF05oRA

## Transcript

[0:02] Welcome to Grounded Wellness. I'm Courtney, your Co host and
[0:06] holistic esthetician. Today I'm guiding you through a
[0:10] mindful meditation designed to help you intentionally lean into
[0:15] your luteal phase. This phase of your monthly cycle
[0:20] occurs after ovulation and before menstruation, and it
[0:24] often gets misunderstood. For many, it's a time marked by
[0:29] heightened emotions and of all inward.
[0:32] It's common to feel more sensitive, reflective,
[0:36] introspective, or even irritable during this time.
[0:42] But what if we could reframe our experience of the luteal phase
[0:47] and start to see it in a more empowering light?
[0:51] I hope today's episode offers some extra support for this
[0:56] extra sensitive phase. I hope that you feel encouraged
[1:00] to embrace this phase of your cycle with more compassion and
[1:05] understanding, and that you feel more excited to sync your life
[1:09] with its natural rhythms. Return to this meditation
[1:14] anytime you need a gentle nudge to love your luteal phase and to
[1:18] give yourself permission to pause.
[1:22] Whether you tune in while you're sitting, lying down, or going
[1:27] for a walk. Simply createspace for
[1:30] intentional connection with your body and its innate cycles.
[1:34] Let's dig in. Let's begin by finding a
[1:39] comfortable position. If you're seated, feel your feet
[1:44] grounded firmly on the floor beneath you.
[1:48] If you're lying down, allow your body to fully relax into the
[1:53] air. If you're walking, feel the
[1:57] natural ebb and flow of your movement.
[2:03] Take a deep breath in, filling your lungs fully.
[2:08] Then exhale slowly, letting go of any tension or tightness.
[2:14] Let your body sink a little bit deeper into relaxation with each
[2:20] breath. Inhale and exhale.
[2:27] Inhale and exhale. With each breath, feel yourself
[2:34] becoming more grounded and more centered.
[2:38] Imagine your body like a tree with roots reaching deep into
[2:44] the earth, finding stability and support.
[2:50] Feel the softness of your body and the sense of peace that
[2:55] comes with knowing you are safe, you are supportive, and you are
[3:00] deeply connected to the natural rhythm of your being.
[3:04] The luteal phase, which typically lasts 10 to 14 days,
[3:09] is a time of transition when our body naturally slows down,
[3:16] preparing for menstruation. During this phase, you may feel
[3:23] more vulnerable, your energy can feel heavier or more emotional,
[3:30] and you may experience symptoms like bloating, fatigue, or mood
[3:35] swings. You may notice a desire for more
[3:39] rest, more nourishment, or more space to be with your emotions.
[3:47] Take a moment now to tune in to your body without judgement.
[3:53] Simply notice what you're feeling.
[3:57] Are there any areas of tension? Are there any emotional shifts
[4:04] happening? Simply observe with kindness.
[4:11] Allow yourself to let go of any negative beliefs or judgments
[4:16] about this phase. Embrace the idea that the luteal
[4:22] phase can be a powerful time of reflection, growth, and
[4:28] alignment with each breath. Allow these affirmations to wash
[4:35] over you. I embrace the inner strength and
[4:42] wisdom of this phase. I honor my body's rhythms and
[4:49] cycles, even when they feel slower or more sensitive.
[4:56] I am open to receiving the messages my body is sharing with
[5:00] me. Feel the energy of the luteal
[5:08] phase as a gentle, nurturing presence, one that helps you
[5:13] process emotions, that reconnects with your inner
[5:17] wisdom and restores your energy. The luteal phase is also a time
[5:24] of reflection. It's a time to process,
[5:28] integrate, and prepare. If you've been working hard or
[5:33] pushing yourself with the energy of the ovulatory phase, this
[5:37] phase asks you to rest. Not to stop completely, but to
[5:43] honor your need for a slower pace and quieter moments.
[5:48] Now imagine giving yourself permission to rest.
[5:53] Picture yourself in a serene, peaceful space, maybe a cozy
[6:00] corner of your home, a lush garden, or a warm.
[6:07] Feel the safety of this place, knowing it's OK to let go of the
[6:13] busyness of life. If you tend to feel more
[6:17] emotionally sensitive or introspective during the luteal
[6:21] phase, these emotions are not meant to be disregarded or
[6:26] avoided. Their invitations to tune in and
[6:30] reflect. Give yourself permission to sit
[6:34] with what arises, whether it's a shift in mood, a new insight, or
[6:41] an emotional release. In this moment, speak to
[6:46] yourself softly. I honor and release my emotions
[6:52] as they arise. I welcome rest knowing it
[6:58] supports my well-being. I trust my body's innate wisdom
[7:05] to guide me. As you move deeper into the
[7:10] luteal phase, hormonal shifts may start to impact the state of
[7:15] your skin. Now let's take a moment to
[7:18] consider the beauty of syncing your life with the rhythms of
[7:22] your cycle, especially during this luteal phase.
[7:27] Imagine how you can intentionally structure your
[7:30] life to support this phase. Slowing down your schedule.
[7:37] Eating warming, grounding foods, engaging in practices that help
[7:44] you recharge. Maybe this means going to bed
[7:49] sooner. More mindful movement, more
[7:54] moments of quiet to journal or time with a close friend to
[7:59] process emotions and pour out your heart.
[8:05] Visualize yourself moving through this phase with grace,
[8:10] embracing your body's natural rhythms with intention and self
[8:15] compassion. Imagine yourself saying yes to
[8:20] your body's needs, honoring its request for rest and reflection.
[8:26] Feel the empowerment in knowing that by syncing with your cycle,
[8:32] you are not only supporting your body, but also honoring the
[8:36] divine design of being a woman. With each breath, affirm to
[8:44] yourselves. I choose to honor the rhythm of
[8:48] my cycle. I lovingly sync my life with my
[8:53] body's needs. I give myself permission to
[8:59] rest, reflect, and reset. As we begin to bring this
[9:10] meditation to a close, take a deep breath in, filling your
[9:16] heart with gratitude for the wisdom and beauty of your body
[9:21] and its natural rhythms. Gratitude for this phase of your
[9:26] cycle and for the opportunity to slow down and care for yourself.
[9:34] With your hands over your heart, say softly to yourself, Thank
[9:40] you body for your wisdom. Thank you Ludial Face for
[9:46] guiding me to rest and reflect. I am in alignment with my cycle
[9:53] and I embrace the luteal phase with love.
[10:00] Now gently start to bring your awareness back to the present
[10:05] moment. Whittle your fingers and toes,
[10:09] stretch your arms and legs, gently waking up your body and
[10:16] your mind. When you're ready, slowly open
[10:21] your eyes, caring with you A sense of peace, self, compassion
[10:26] and intentionality from this practice.
[11:06] Thank you for joining me today for the Cycle Sinking
[11:09] Meditation. Remember, the luteal phase is a
[11:13] time of deep wisdom, reflection, and connection.
[11:18] By leaning into it with intention, you're honoring your
[11:21] body's natural flow and aligning with your innate design.
[11:27] If you enjoyed this practice, be sure to share with a friend in
[11:31] her luteal phase and subscribe to Grounded Wellness for more
[11:35] meditations and holistic Wellness tips.
[11:38] Until next time, take care of yourself, tune into your body,
[11:43] and trust the rhythm of your cycle.

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