In this session we practice 'Forgiveness.'

We begin by slowing down the breath, releasing the muscles, calming the body and connecting to the heart.

From there we practice forgiveness in three directions, feeling in our bodies where we are holding onto tensions.

1: Asking forgiveness from those you have harmed.
2: Forgiving yourself for the ways you have caused harm or fallen short.
3: Offering forgiveness to those who have harmed you.

"I forgive, and ask for forgiveness"
"I let it go, and just feel"

We finish by returning and grounding in the present moment.

Listen next:
Explore more guided meditations (also available via iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:
This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

This short guided meditation begins with a brief check-in, followed by 10 slow, deep, sighing breaths into the belly. This simple breathing practice helps calm the nervous system, release physical tension, and bring your attention back to the present moment. Use it whenever you feel stressed, overwhelmed, anxious, or need a reset.

Goal:
Calm the body to calm the mind

Summary:
Begin with a brief check-in.

Breath in through the nose, low into the belly, and slow.

Add a sighing out breath.

Progression:
As your body begins to settle, notice what you are feeling. Ask yourself what you need to feel safe, supported, and calm, then respond to that need with kindness.

Listen next:
Explore more guided meditations (also available via iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:
This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

What am I feeling? This simple question can tell us so much about what we are experiencing and what we need. This meditation helps kids to develop introspective skills by guiding them through a process of self inquiry, prompting them to explore and express their inner world. With practice they will learn the language of their body and mind and grow the confidence to share it with you. Reducing meltdowns and overwhelm.

Goal:
To help kids improve self-awareness through introspection,

Summary:
Begin by taking some slow, deep, sighing breaths, in through the nose and out through the mouth.

Turn your attention to your senses. What are you feeling in your body right now? Can you name those feelings? What do you need?.

Progression:
Share what you are feeling in your body and get yourself what you need to feel safe and calm.

Listen next:
Explore more guided meditations (also available via iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:
This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

This session introduces the practice of 'Gratitude Breathing' - a simple way to respond to overwhelm, stress, and triggers.

Begin by taking a breath with and audible sigh, then wait and allow your body to breathe in.

Actively relax your body.

Foster feelings of gratitude to a person, pet, plant, or place in your life.

Repeat this process until the distress passes.

Optional: add to the words “I am here, now. And this moment is safe.”

This practice was adapted from “The Hidden Power in a Breath of Gratitude” a Ted Talk by Rory Ledbetter

Listen next:
Explore more foundational healing practices (or via iTunes, Spotify, & Amazon). You can also find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:
This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

In this session we practice ' Metta Loving Kindness Meditation', a practice of opening the heart and offering love and compassion to the self, others, and the world.

Metta is offered as a balm/soothing after deep mindfulness practice. Some believe it acts as a prayer and others that it is simply a self-healing practice. I will leave that for you to decide.

Hold a person in your heart and offer them love.

Say the words (or the intention behind the words) "May you be free of ill will. May you be free of suffering. May you be full of loving kindness. May you be happy."

Begin with someone who is easy to offer love, then extend to yourself, strangers, the world, someone who has wronged you, and all living beings.

Extend this practice to a person who has wronged you (it can help to imagine them as a baby).

Listen next:
Explore more guided meditations (also available via iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:
This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

This session introduces the practice of The Flame & The Void. Initially introduced through Robert Jordan’s Wheel of Time series, this is a simple alternative approach to mindfulness that offers beginners immediate calm and focus.

Visualise a flame (object of meditation).

Feed it all emotions, thought, and sensation.

When there is nothing left, release the flame.

Embrace the void (present moment/mindfulness/self) that remains.

If needed, begin again.

Listen next:
Explore more guided meditations (also available via iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:
This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

This session offers a summary of the principles that underpin all of the meditation practices I teach, including mindfulness, insight, breathwork, intuitive guidance, and shadow/parts work.

Drawing from psychology, spirituality, and the Self, it explores the mind-body connection, the bio-psycho-social-spiritual model of health, and the skills-based nature of meditation practice.

All of these ideas are framed through 'awareness, acceptance, action' lens of self-improvement, while emphasizing a practical approach to growth that values functionality over perfection, and the journey itself over any final destination.

Listen next:

Explore more guided meditations (also available via iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:

This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

There are countless approaches to healing, drawing from science, spirituality, and lived experience. But what if we stepped back and explored the core principles shared across them all?

This talk offers a framework for approaching all healing and growth. It will help you contextualize and apply the countless techniques, perspectives, and pieces of advice you may have encountered.

Awareness
Become aware of what is happening internally and externally.

Acceptance
Accept reality as it is for what it is, right now. We don’t need to like, agree, or approve of it.

Action
Take small, value-aligned steps toward healing, growth, and meaningful change.

Our actions change the situation, thus we need to become aware of, and accept our new reality and perhaps take further action.

Listen next:
Explore more guided meditations (also available via iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:
This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.