Intuitive Guidance is a transformative process that invites you to release old wounds, reintegrate lost parts, and reconnect with your true self.

It holds to the premise that the body keeps the score. Simply put, what we don't or can't process manifests over time as illness, injury, psychological blocks, and stress. The good news is that by turning our attention inward, calming the nervous system, connecting with the body, and allowing it to express what has been held, release and healing naturally begin…

The simple answer is yes, you need therapy. But so do I, as well as everyone else. Everyone needs therapy. Asking yourself the question, ‘Do I need therapy?’ is one of the first steps towards a life of peace, purpose, and meaning. It is also one of the first steps towards acknowledging and accepting how fucked up the world is and in turn how such a world is impacting us.

This section brings together all the practices, techniques, and concepts introduced in this book. It will serve as both a short summary and as an option to refer to for your daily mindfulness practice.

Firstly, please keep meditating! There is a lag between our actions on the meditation mat and the benefits to our mental state. But just as we know that if we keep lifting in the gym we will get stronger, we need to keep in mind that if we continue to meditate we will eventually see positive changes. Reductions in anxiety and rumination, as well as an increase in clarity, calm and focus. Our relationships will improve, along with our decision-making abilities. We will begin to know ourselves on a deep level and therefore be in a better place to make decisions for our future….

This book began with an introduction to the practice and principles of mindfulness broadly, providing you with an opportunity to start meditating immediately. Then it branched out and drilled down on different areas, clarifying, explaining, and expanding your knowledge.

If you have worked through all the Meditations and Glimpses, you now have a strong set of tools in your mindfulness toolbox and will be able to integrate the practice into your daily life….

On its own, mindfulness will be a tremendous boon to your mental state, relationships, and overall functionality; but there are some complimentary practices that when combined with mindfulness, can produce additional benefits in the practitioner’s life.

Not everything that follows will be for you and that is okay. Consider these as optional extras, or side dishes to the main that is mindfulness. They are certainly not necessary, but some people swear by them…

What follows may appear a touch terse to the modern ear, but nonetheless it does provide a good likeness to the approach we are undertaking with our minds when we practice mindfulness. So, if you find this section obtuse or emotionally impactful, I encourage you to use the skills gained in the previous section ‘Addiction, Emotions, and Conflict’ to investigate those feelings…

During a formal session we choose a meditation object and attempt to maintain our focused attention on it for the duration, with our broad awareness scanning, highlighting, and labelling any potential distractions that risk drawing away our attention. We may shift our focus, but only do so when we are under extreme physical or emotional discomfort, or when we are practicing on the spectrum of awareness...

I am not a traditionalist. I believe in doing what works, not what has always been done for its own sake. Humans have a way of ritualizing behaviors that produce positive outcomes. We find something that works, then dogmatically stick to that approach out of fear of failure. The problem with that approach is that it may both lock in superfluous practices, but also discourages experimentation and innovation. The following two anecdotes highlight the potential risks surrounding unquestioning obedience to tradition…

Once we have some experience with mindfulness meditation, we can begin to explore different types of awareness and expand our practice in unique and interesting ways. Up to this point, the meditations and glimpses in this book have been object based. That is, we choose a meditation object, like the breath, a mood, or a sound, and repeatedly return our attention back to that object when our mind wanders…

What is the nature of enlightenment?
Does realisation come suddenly or gradually?
Is it permanent or does it require continual work to maintain?
Is there even a state to attain or are we simply unaware of our inherent ‘Buddha Nature’?
Is meditation even necessary for enlightenment?
Does the enlightened state even exist?

I moved out of home at 16, surviving off government assistance, charity, and sheer will. Back then, I couldn’t imagine what thriving would even look like…

At the heart of true transformation lies the delicate balance between self-acceptance and the drive for growth. The truth is, self-love and self-improvement can and should go hand in hand, and you can learn how to love yourself whilst fixing yourself.

Embracing who you are in this moment, with all your flaws and strengths, is the foundation of inner peace.

Yet, acknowledging your worth doesn’t mean staying stagnant; it opens the door to steady improvement and near limitless expansion. By honoring yourself as you are, you also create space for the evolution of who you can become…

This free shadow work journal PDF will help you discover your truth and become whole. Inside you will find a comprehensive guide to shadow work journaling alongside a colleciton of activities and prompts.

I believe in informed enthusiastic consent in all things - If you and everyone involved are not saying ‘fuck yes’ to an idea, event, or action it’s a ‘hell no’…

I am the cause of most of my suffering. Me. Not the past trauma, not the lingering mental health issues, not the state of the world, not my bank account, and not the health of my body. But me, or more specifically, my response to all those things. I have learnt that suffering is the difference between expectations and reality – and that your happiness is proportional to how much you accept that fact.

Let me explain…

There is something spiritual about cutting your hair, about literally discarding a part of your past and the watching as the energy of the present replaces it. Yes, cutting my beard is a simple act, but it symbolic of a decision, to reaffirm myself and to choose to live…

Zen suggests that when sitting, you simply sit. If enlightenment comes it comes. But you should stop striving for it. There should be no expectations of growth, change, happiness, or insights. You should sit for sitting’s sake, or more specifically, you should just sit…

Rock bottom implies a hard abrupt end. A clear definable point at which things can’t get worse.

I realise I’ve been waiting for such a point, waiting for a clear moment where I can say, ‘ah ha! This is it, this is the lowest point of the dark night of my soul.’

But now I realise that the analogy of rock bottom is faulty…

A violent conflict is a serious event, you could face psychological, physical or legal consequences for your involvement - even if you didn't "start it'. You need to know what to do post conflict - what to do after a fight.

You need to know how to end a fight quickly: you have been pushed, punched, grabbed or charged at. Maybe a weapon is pulled. What do you do?

You will have to act fast, because the chances of an undesirable outcome for you is increasing exponentially every second.