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.
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.
Box Breathing For Anxiety Relief
Box breathing, also known as 'Square' or 'Tactical' breathing, is a simple and always available technique that will help calm the nervous system and regulate.
Use it in response to heightened emotions, anxiety, or when you are not feeling grounded.
This session guides you through box (square) breathing, a simple four-count pattern that helps reduce anxiety and support calm. There’s no lead-in or introduction and no counting, just clear cues to breathe in, hold, breathe out, and hold. Calming background music plays throughout.
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.