Grief has a way of being there in different forms during our day to day life.We can keep moving, keep smiling, keep doing what needs to be done, while it sits just under the surface.

In this gentle meditation, we move through grief using the image of a forest after rain, it is changed by a storm, but adapting. You’ll be guided to notice where grief may be held in the body, to sit with the ache without forcing it away and to make space for tears, love, memory, and breath.

This episode is not about “moving on” or "letting go". It is a quiet place to be with what is already there.

Please move gently after listening.

This episode was created for those moments when fear, worry, or anxiety seem to arise without a clear reason.

Side note: I got down to my favourite beach in Perth and recorded the waves for you, I hope you like listening to them as much as I do.

Using the metaphor of the ocean, this meditation gently explores how our internal world can shift and change; from choppy and unsettled, to heavy and grey, to moments of clarity and calm.

Rather than trying to remove fear, this practice invites you to build a deeper relationship with safety. To notice what safety feels like within your body, even when your nervous system feels activated.

Through breath, grounding and imagery, you are guided to recognise that while the surface may feel unsettled, there is a steadier place within you that remains.

This is a slower, longer and more reflective practice designed to support:• anxiety and emotional overwhelm• body-based awareness• reconnecting with a sense of internal safety

Bonus episode

A gentle Balloon Breathing practice to help children slow down, feel calm, and reconnect with their bodies. This one is especially heartfelt, with my daughter joining me in the narration. She is passionate about relaxation too and it was such a special episode to create together.

Enjoy!

In this episode, children are guided through a gentle breathing exercise using their hands.

By tracing each finger like a starfish and pairing movement with breath, children practise slow, steady breathing in a simple and visual way.

This creates a rhythm the body can follow, helping to support calm and awareness.

Children can trace, watch, imagine, or simply listen, with full choice in how they participate.

Parent & Teacher information:

This episode is grounded in trauma-informed and neurodivergent-affirming practice, offering structured, predictable breathing with visual support.

Starfish breathing supports:• breath awareness and control• calming the nervous system• body-based regulation

It can be used:• during moments of overwhelm• before sleep• as part of a daily calming routine• in classrooms or group settings

Children may engage in different ways: tracing, watching, imagining, or resting, and all responses are welcome.

Gentle Movements to Release Energy

In this episode, children are invited to explore gentle movements that can help the body release extra energy and feel more steady again.

Some children regulate best through movement, especially when their bodies feel wiggly, restless, tight, or full of energy. This practice offers a calm and structured way to move, stretch, shake, and reset, while helping children notice what feels good and supportive for their body.

Children are reminded that they are in charge; they can move in their own way, make movements bigger or smaller, or simply listen.

Parent & Teacher Notes

This episode is grounded in trauma-informed and neurodivergent-affirming practice, recognising that movement is often an important and valid form of regulation.

It can be especially helpful:
• during transitions
• after recess or busy play
• before focused learning
• during emotional reset moments

Children may choose different types and sizes of movement, and all responses are welcome.