Audio Practices
Welcome & Witness
This is a meditation that could be used when you are presently or recently feeling emotional or physical pain. This practice is to guide you into making room for what is here and welcoming it. I guide you into stepping back into the observer consciousness with a visualization to access your own welcomer, witness, and safe place. ~Enjoy!
Riding the Rollercoaster
This is a practice that can be used when you are currently or recently distressed. It starts with a guided relaxation, followed by a brief grounding exercise, and goes into a visualization for accessing your own welcomer and witness in a safe place. This can be a way of practicing being the observer of your experience, and can be used anytime in your life. ~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.
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!
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.
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.
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.
Nonlinear Movement Method
This is an audio how to for my adaptation of Nonlinear movement method as taught by Michaela Bohm. It is very simple instructions, and will probably only require one listen to get the concept. This is great for unwinding after a long day and in times of emotional distress OR numbness. Enjoy!