Free access to my foundational healing practices.
Trauma-informed sessions blending mindfulness, insight, somatic connection, Internal Family Systems, visualization, counseling theory, self-awareness, writing therapy, and compassion.
Click an image below to listen (download or stream), or via iTunes, Spotify, & Amazon.
I have released 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.
I also offer these practices as guided sessions in my 1:1 work.
MEDITATIONS
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Intention:
To approach and accept everything that arises with an attitude of compassionate curiosity and calm confidence.The Body Keeps the Score:
What isn’t processed is stored. Pain, tension, or numbness are messengers asking to be seen and released.Self as Healer:
The calm, compassionate Self already knows what’s needed. These practices help you reconnect (& trust) with that inner wisdom.Witness, Don’t Fix:
Healing happens through awareness, not control. Stay present, breathe, and let what’s held begin to move.Expression as Integration:
Writing, movement, and silence all help release and integrate what’s discovered. Expression completes the process.Your Space To Release:
You are free to laugh, cry, scream, shake, sleep or share. Every part of you is welcome here.Return to Presence:
Each session ends by grounding in the breath and body, bringing you fully back to the here and now.
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Intuitive Guidance: A somatic process of tuning into the body to meet, understand, and release the parts holding pain and tension - Listen here + 5-Day CourseMind Space Witnessing: A mindful exploration of the full inner landscape, thoughts, emotions, memories, and beyond, to reconnect with your Self - Listen here
Inner Healing & Protection Visualization: A guided flow to cleanse, heal, and strengthen your energetic boundaries through the power of the heart space - Listen here
Playing With Poetry: A creative practice that transforms emotion into expression, using words to release, explore, and integrate - Listen here
Just Sitting : A simple invitation to rest in presence, breathe, and simply be - Listen here
Intuitive Guidance
This guided session leads you through the full Intuitive Guidance process. It combines breathwork, somatic awareness, energetic healing, and symbolic inner exploration.
You will connect with the parts of you holding pain, numbness, or unprocessed emotion, and gently offer them space to express and release.
This is a powerful and intense practice, ideal for those seeking deep healing, self-trust, and a return to inner safety and belonging.
Mind Space Witnessing
This guided session leads you through the full Mind Space Witnessing process.
Combining mindfulness with deep inner observation and Internal Family Systems inspired parts work, you will move through for full spectrum of awareness, from the most overt and explicit, like sensations, thoughts, and emotions, to the more subtle and hidden layers of memories, imagination, impulses, and metacognitions.
By the end of the session, you’ll feel reconnected to your highest self, with greater capacity to integrate and heal.
Inner Healing And Protection Visualization
This guided session takes you through the full Inner Healing and Protection Visualization.
We hold that the greatest form of healing and protection comes from the Self, and here you’ll be guided to embody, embrace, and empower the eternal strength within.
Together we’ll move through a simple yet powerful visualization that protects, cleanses, disentangles, heals, and transforms heavy emotions into compassion.
The sessions ends by returning to the present with grounding and gratitude, leaving you centered, supported, and ready to carry these insights forward.
Playing With Poetry
This guided session invites you to express the mess and release the stress.
Using the art of words, you’ll connect with your deepest self, writing to, from, and about the parts within.
Together, we’ll explore hidden feelings, unspoken truths, and buried wisdom through gentle, trauma-informed guidance.
This process supports healing, release, and reconnection while opening new pathways of expression and self-understanding.
The session ends with grounding and gratitude, leaving you clear, calm, and creatively renewed.
Just Sitting
This guided session invites you to rest, breathe, and simply be, exploring your own practice in whatever way feels right for you.
We begin with a short introduction, offering a few different approaches you might bring into the sit: mindfulness, heart-centered visualization, transmuting fear into love, or simply letting thoughts and sensations rise and fall without engagement.
From there, we share thirty minutes of silence together, creating space for stillness, presence, and self-connection.
The session closes by gently returning to the present, leaving you calm, grounded, and more connected with yourself.