Guided Meditations
Free guided mindfulness, insight, and self-healing tracks.
Find 100’s more tracks, courses, and join me for free daily live sessions on Insight Timer.
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The Mindful Radio Meditation For Overthinkers
What if you reframed the mind as a radio? Rather than becoming overwhelmed by the nature, volume, and strength of our thoughts, we instead learn to simply listen and non-judgmentally label what comes. When a thought arises, we simply say 'thought'. So too with 'memory', 'emotion', 'imagination', 'sensation', and 'noise' (for all those unclassifiable things!). We don't judge it as good or bad, helpful or not, but rather simply note what is on the radio. In this way we begin to detach ourselves from our thoughts and overtime, with practice, will find ourselves less likely to fall into the story our mind wants to tell us.
Calming Affirmations To Feel Safe In Your Body
Listen to these Calming Affirmations for 21 days to help reshape subconscious beliefs around fear, grow a sense of safety within your body, calm your nervous system, and reconnect with the present moment.
Heal Trauma With Intuitive Guidance
This Intuitive Guidance combines somatic healing, meditation, visualization, and psychotherapy to help you reintegrate lost parts, release trauma, and reconnect with your full self.
By slowing down the body, grounding in the self, then scanning the body for parts and feeling deeply, you connect, allowing them to express, release, and eventually reintegrate.
We hold that the body keeps the score, with trauma sometimes leaving us stuck in fight, flight, freeze, fawn, or fantasy. We also hold that emotions are messages, and that through an attitude of compassionate curiosity and calm confidence, we can heal.
This is deep and transformative work. It may be challenging, but for fellow survivors, it can be necessary. So go gently, but keep going!
Micro-Meditation For Instant Calm
This session introduces the "Double-Inhale Sigh" micro-meditation.
To practice, take a slow deep breath in through the nose. When you reach the top, take another small 'sip' of air and hold for five seconds.
Slowly release with a physiological sigh (the 'ahhhhhh' sound). Then at the bottom of the breath, simply wait until your body is ready to breathe in, and begin again.
Repeat this process three times for instant calm.
RAIN Mindfulness Meditation
"Recognise, Allow, Investigate, and Nurture". The RAIN approach to mindfulness meditation offers a simple, gentle, yet expansive practice to introduce mindfulness meditation.
This session begins with a calming of the nervous system with slow calm sighing breaths and the stillness of the body, then guides you to become non-judgmentally aware and accepting of what is arising in this moment.
It finishes with a 10-minute silent sit and a gentle grounding into the present moment.
Gratitude Breathing For Immediate Relief
This session introduces the practice of 'Gratitude Breathing' - a simple way to respond to overwhelm, stress, and triggers.
“I Am Here, Now” (How To Stop Being Triggered)
The present moment is the best antidote to intense feelings. If you are struggling with anxiety, panic, depression, or overwhelm, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace.
Mindfulness Meditations
Mindfulness Meditation is the act of purposefully paying non-judgmental attention to the present moment.
Mindfulness both focuses the mind and increases our chances of catching ourselves when distracted by thoughts, emotions, and sensations.
Daily mindfulness meditation has been shown to reduce anxiety, improve performance, reduce addiction, and lead to all kinds of health benefits.