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  (19 min)
When you need support and soothing, this meditation offers a mindful sequence for connecting to your self-compassion and giving yourself gentle care. You'll be guided into the body to activate your heart awareness and then use your hands and the self-hug body posture to channel nourishing energy to yourself.

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.
Picture
     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. Notice these body reaction as a validation of the shift you
    ​are creating.  
  • When complete, release the gauges and clear your visualization (dissolve, erase, or explode the gauages).
  • Cener in your heart. Appreciate yourself for completing this process.