Audio Practices
Connecting with your baby
This short recording is a practice and how to for relaxing and connecting with your baby in the final weeks of pregnancy. It starts with visualizing your baby and then taps into the flow of love between and around you through using your powers of imagination and sensing. Finally, this meditation directs you to savor the feeling of being pregnant and connecting with your baby and offers the chance to give your baby a heartfelt message. Enjoy!
Full Labor Breathing (with ice)
This is a full labor breathing audio practice using ice to simulate intense sensation of contractions. This guides you into relaxation sleep breathing in between, and long slow audible breathing along with mindfulness, grounding, open focus, and direct contact during ice "contractions". Enjoy practicing!
Breathing Up & Down (for contractions)
This recording is a short training in how to breathe slowly and audibly to center and ground yourself during contractions. This breathing is best practiced throughout pregnancy. Breathing up/down or Slow breathing can be used in early labor throughout the laboring process, right up until the birth.
Bodyscan, Relax, and Sleep Breath
This is a short bodyscan and relaxation meditation that is a practice for complete tension release you will want to be able to access and remember during your birth. You will be guided to completely release control of the breath, coming to a longer exhalation "sleep style" breathing, that you will use in between labor contractions.
Grounding
This recording teaches 8 simple techniques for grounding in every day life. When practiced and used, these can help you with becoming more present, less anxious, more aware of your body, and induce a calmer parasympathetic nervous system state.
Enjoy!
You Are Nature
This is a guided journey meditation in which I guide you into relaxation, using your imagination to connect with nature, a loved one, and yourself. It is a good one for practicing the state of receiving as the accepting witness observer. It is great to use this curiosity towards your own body, mind, and emotions.
Enjoy!
Attention
This is a meditation for practicing getting in touch with attention, both directing it and letting go of controlling it. We will move attention around to different parts of your being - mind, body, emotions. We will practice the open focus quality of attention. And we will observe the way attention moves. Have fun!
Open Focus
“Open focus” is a relaxation technique for letting go of tension and shifting attention. It is an excellent way to enter the alpha brain wave state, or relaxed present moment awareness. It is practical for dealing with physical pain, for use in all types of meditation, for calming the nervous system, and for releasing mental patterns.
Dreaming Intent
This is a visualization and sensing practice to plant your intention into your subconscious, and feel it into your body. After setting your intention, or desire, this is the next step in learning to receive it and move towards it. Enjoy!
Curiosity Breathing
This breathing exploration is a very useful relaxation practice, as well as a shift to being the observer. Bring this sense of genuine curiosity into your writing exercises, exploring without censoring or judging yourself. Curiosity is a tone of welcoming and discovery that is invaluable in mindfulness, motherhood, and beyond. You can do this practice daily, or whenever you feel like it as a short reset meditation.
Basic Exercise
This is from the book ‘Accessing the Healing Power of the Vagus Nerve: Self-Help Exercises for Anxiety, Depression, Trauma, and Autism’ by Stanley Rosenberg. It is a self help technique using the movement of your eyes to relax and reset nerves in the polyvagal system. All you need to know is that it is a practice that is soothing and regulating to a tightly wired, stressed nervous system (which is all of ours in modern society). It is easy to do, only takes about a minute, and can be done in a variety of positions or settings once you are well practiced. I have found it calming and a useful tool to use as a prevention method on a daily basis. It is ideal before bed, after exercise or stretching, after a stressful experience, or before a nap or meditation.
Sensing
This guided meditation will help you FEEL as a verb. Exploring the difference between sensing and thinking, while practicing sensing emotions and your physical body.
Surrender
This is a short guided meditation for relaxing, letting go of tension, focusing on your breath, and surrendering into being held by the earth, the sun, and life itself.
Letting Go Breathing
This is a simple breathing and relaxation meditation that teaches you how to focus on the exhalation as a way to get into the parasympathetic. Take a mini vacation and relax deeply.
Allow & Relax
This is a short and sweet meditation for being with however you are feeling right now. It is perfect when you are feeling a bit of stress, tension, or any uncomfortable emotion. It helps bring you down out of your head and stories and into your body, while validating your experience.
Shoulder Exhale
Sometimes, we don't realize that we are tensing our shoulders and neck when we are stressed. This short audio is not really a meditation, but more of a technique to get in touch with whether there is tension that can be consciously released by breathing, paying attention, and letting go. This can be done any time, anywhere, and is physically soothing.