Meditations, Breathwork, & Visualizations

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  • Floating into Rest NSDR

    Every NSDR is a little different. Take the time to find the ones that resonate with your nervous system

  • Letting Go

    If you're new to NSDR meditations, welcome!

    The studies on NSDR/yoga nidra are amazing, showing a replenishment of brain dopamine by up to 60% after passively listening to a guided session.

    What's also unique is the feeling of having slept an entirely full night of sleep even after 10-20 minute...

  • 11 Minute NSDR

    I've been there, too...

    Even recently, I found myself thinking: I don't really have time to lay down and do a full NSDR.

    I think I'd rather watch an episode on Netflix instead of a NSDR tonight...

    The house is a mess: I "should" use this time to clean up a bit and I can do my NSDR another nigh...

  • Belly Smile NSDR

    From what I've gathered, many of you have been enjoying the NSDR meditations as part of your self-care and stress management.

    I like them, too. I also like making them!

    Here's another guided NSDR intended to help you release tension & stress while also bringing some warmth and connection back i...

  • Oak Tree Visualization

    Y'all know I'm a firm believer of training the brain to entertain thoughts that are helpful, empowering, & inspiring.

    The same is true when it comes to utilizing visualization as a tool. We could think of it as a more passive (yet still effective) form of brain retraining/ nervous system regulat...

  • Breathwork, Stress Relief, & Releasing Overwhelm

    OOOF, we covered a LOT in this group call.

    I know many of you are feeling confused, stuck, and overwhelmed about what the next step in your healing "should" be or "could" be. You might be so overwhelmed with what is the "right" step that you're feeling absolutely panicked.

    If this is coming up ...

  • Golden Light NSDR

    Have you ever noticed how certain colors make you feel happy?

    Have you noticed how certain grey days make you feel down?

    Have you noticed how a sunny day after a long stretch of rain allows you to feel bouncy and excited again?

    Tune into this NSDR meditation when you're craving both deep relax...

  • Releasing Stress & Overwhelm Meditation

    I get it: there are days where everything feels overwhelming.

    There are days when everything feels like too much.

    There are moments where stress feels so intense that you can't even remember what it felt like to not be stressed.

    Let's calm the chaos as a community by merely following along to ...

  • Heal While You Walk

    Use this walking meditation either in complete visualization or as a guide on your next stroll around the neighborhood.

    As always, I'm curious what these bring up for you all. Do share below if you feel so called!

  • NSDR: 30 minutes

    As requested, here's an extended non-sleep deep rest guided meditation.

    Use this if you are running on a lack of sleep, wake up frequently, or find it difficult to fall asleep.

    Clinical trials show us that non-sleep deep rest can actually lower cortisol, improve our day-time focus, and reduce o...

  • Deep Rest Guided Relaxation

    There will be days where you feel exhausted.

    There will be days when you feel so tired yet despite needing more rest, can't seem to fall or stay asleep.

    Use this guided relaxation when you'd like some support falling asleep, if you wake up in the middle of the night, or (my personal favorite) i...

  • Morning Shift Meditation

    If you tend to wake up and already feel panicked as you rush into your day... this is for you.

    Take a few moments to do this before falling asleep, so as to prime your brain for what might be a possibility in how you start the following day.

    You might even notice that you sleep better, as well!

  • Just Breathing Guided Meditation

    When stressed, we tend to breathe quite shallow and clench our bellies.

    Let's soften into the body without making it TOO complicated.

    This is the breathwork for people that don't enjoy breathwork.

    Curious: how did it feel? How do YOU feel after following along?

  • The Hug Meditation

    Hugs are unique in that they can actually drop adrenaline & cortisol levels and allow us to return to a place of balance.

    Wouldn't it be nice if we could harness the power of a hug without needing anyone to be around?

    That's what this meditation is for. Use it whenever you're feeling lonely, o...

  • Cozy Blanket Meditation

    This guided meditation helps you step into that cozy, cuddly, warm, & fuzzy feeling, whenever you need to slow down and recalibrate.

    I find it helpful for winding down before bed or whenever you feel like you're "buzzing" and just want to slooooooooowwww dowwwwwnnnnn.

    In just 10 minutes, what...

  • Sparkling Snow Meditation

    The power of visualizations can dramatically shift our experience of a moment. Even on the hottest summer days, try this one out and see what might open up for you in the process of feeling just a bit more awe & inspiration of the world we find ourselves in.

  • 4-1-8-1

    You asked for it....so here's the extended 4-1-8-1 breathing technique.

    Feel free to lay down, cozy up with a fluffy blanket, close your eyes, and just follow along to my voice.

    I love the idea of letting the breath breathe itself, dropping any thoughts that might come and focusing your attenti...

  • Box Breathing

    One of the simplest things we can do to feel the way we WANT to feel might not actually be tapping...it could be as simple as breathing with some intention.

    We forget to breathe deeply, especially when we are stressed.

    Given the pace at which life moves, most of us have shifted to shallow, ch...