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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Mindfulness Meditation: The act of purposefully paying non-judgmental attention to the present moment - Listen hereIntuitive Guidance: A somatic process of tuning into the body to meet, understand, and release the parts holding pain and tension - Listen here + 5-Day Course
Heart Space Expansion: This session blends tantra, breathwork, mindfulness, mantra, visualization, and Internal Family Systems-style inner connection to support healing and integration - Listen here
Mind 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
Panic Attack & Trigger Relief: This is a “break glass in case of emergency” guided session for panic attacks, overwhelm, triggers, and dysregulation - Listen here
Calming Regulation For Kids: This track helps your child calm down and regulate - Listen here
Fall Asleep: This track will guide you to sleep - Listen here
Box Breathing: a simple and always available technique that will help calm the nervous system and regulate - Listen here
Heart Space Expansion
This session guides you through a full Heart Space Expansion practice.
It blends tantra, breathwork, mindfulness, mantra, visualization, and Internal Family Systems-style inner connection to support healing and integration.
We begin with a gentle hand-to-heart warmth practice, then add a visualization of a light or flame growing in the heart space. We also introduce the mantra “Ham Sa” (or “Love / Trust”).
From there, we move the flame through the body in rhythm with the breath, letting heart-space energy connect with every part of you, including the places where the past is still holding on.
We close with a full heart-space expansion, visualizing the flame extending to surround your entire body, and ending with the words: ‘May I always find refuge in my heart, may I always be self-led, may I always remember I can heal and regulate myself.