Meditations

Grounding Meditation  (8 min)
This gentle meditation uses the breath and progressive relaxation. You are guided to focus on each body part to create relaxation, presence, and self-connection. This meditation can be used on its own or as an introduction to parts-work meditation or other meditation.
Being with a Part  (12 min)
This meditation guides you in connecting with and supporting one of your inner parts, following the Internal Family Systems (IFS) approach.
Mindful Self-Hug Meditation  (16 min)
This practice includes a mindful sequence for connecting to your heart-awareness and using your hands and the self-hug body posture to channel your own nourishing heart energy to yourself. When feelings of self-doubt, fear, lack of safety, loneliness, or unworthiness are present, you can use this mindful practice to soothe and reset your nervous system.

Energy Tools

Emotional Energy Gauge (13 min)
This visualization tool helps you separate your emotions from the emotions of other people and reset your emotional energy. The audio begins with an explanation of the tool and then walks you through the process of using it, step-by-step.
     Summary of Steps
  • Identify the person or situation you want to address.
  • Visualize two gauges.
             -- One gauge for the % of your emotions/feelings that are yours.
             -- A second gauge for the % of the emotions/feeling you are picking up 
                 from the other person.
  • Allow the gauges to change.
             -- Bring the other person’s gauge down to zero, if possible.
             -- Bring your gauge up as high as possible.
             -- Optional: Visually ground the gauges, forgive yourself, tune into
​                  intuitive guidance.
  • Notice your physiological reactions (yawning, sighing, burping, relaxation).  Honor and allow to flow any emotions that arise. See these reactions as a positive validation of the shift you ​are creating.  
  • When complete, release the gauges and clear your visualization (dissolve, erase, or explode the gauges).
  • Center in your heart. Appreciate yourself for completing this process.