Description:

Find calm and grounding.

This is a “break glass in case of emergency” guided session for panic attacks, overwhelm, triggers, and dysregulation.

We’ll slow and deepen the breath, anchor into the present with 5-4-3-2-1 grounding, and steady the mind with simple affirmations and calming music. Along the way, you’ll hear gentle mind-body education to help you understand what’s happening in real time.

Use this session to reduce the intensity, duration, and impact of distressing physical and mental sensations, and to come back to a felt sense of inner and outer safety.

Goal:

To provide immediate relief from a panic attack, overwhelm, dysregulation, and triggers.

Summary:

Slow down the breath (nose low slow).

Ground yourself in the present moment. What can you see, hear, feel, smell, and taste right now?

Add positive thoughts, ‘I am safe’, ‘This will pass’, While this isn’t pleasant, I have survived the before, and will survive it again.’

Reach out for support. Call a friend, family member, or professional.

Progression:

Practice slowing down the breath and present state awareness through out the day (not just in response to overwhelm/panic. That way you will stay calmer and are less likely to need to use this track!

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.

Description:
This guided session leads you through the full Intuitive Guidance process. It combines breathwork, somatic awareness, energetic healing, and symbolic inner exploration.

You will connect with the parts of you holding pain, numbness, or unprocessed emotion, and gently offer them space to express and release.

This is a powerful and intense practice, ideal for those seeking deep healing, self-trust, and a return to inner safety and belonging.

Goal:
To allow space for the body to feel safe and seen, allowing it to unburden and heal.

Summary:
Scan the body for parts that are calling to be worked with.

Focus on the sensations arising (allow them to come as they come).

Become aware of the Mindspace (thoughts, memories, visualizations) .

Get curious and enquire (what do you want me to know/see/feel/understand? Age? How are you keeping us safe? What would you rather be doing?)

Offer love, compassion and invite to release.

Commit to returning to part/the practice again.

Progression:
As you practice Intuitive Guidance, your introspective skills will improve and you will develop better connections and relations with your inner world.

Visualizations (inner metaphors/analogies) will arise. From the heart space/Self, connect to your part and offer it what it needs. Help it to 'resolve' the visualization.

Subtility. Overtime the parts you are working with will become deeper (possibly earlier) and your introspective capacity will improve. You will notice deeper inner nuances and needs, and you will be better able to Self-heal.

Connect this practice with your Mindspace Witnessing work. If you are working with a part there, perhaps also work with it here. These are connected practices and can benefit from combined use!

We also explore this more deeply together in the live sessions. Check the calendar for the next date and the classroom for the past recordings

Listen next:
You can take the 5-day Intuitive Guidance course here.

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.

Description:
This guided session leads you through the full Mind Space Witnessing process.

Combining mindfulness with deep inner observation and Internal Family Systems inspired parts work, you will move through for full spectrum of awareness, from the most overt and explicit, like sensations, thoughts, and emotions, to the more subtle and hidden layers of memories, imagination, impulses, and metacognitions.

By the end of the session, you’ll feel reconnected to your highest self, with greater capacity to integrate and heal.

Goal:
Get into the Self by mindfully witnessing all of the mind space then connecting with our inner parts.

Summary:
Anchor yourself to the breath (mindfulness).

Scan the Mindspace: Sensations, Thoughts, Emotions/Moods, Memories, Imagination/Visualizations/Anxieties/Fantasies, Impulses, Meta-cognitions, States of consciousness, Sense of Self.

Invite a part to speak, offering it the body and Mindspace to communicate.

Get curious about what arises and accept it all.

Offer love, compassion and invite to release.

Commit to returning to part/the practice again.

Progression:
The more you Mindspace Witness the more you will discover. Initially you may find that you feel less able to focus/more distractable/that your mind is on overdrive. Keep going! This is a normal consequence of paying attention to what is naturally arising.

Although this guided session takes time in each aspect, as you progress and self practice, you can choose to extend, stay with, or skip aspects. Trust yourself doing this process and focus where you need.

Connect this practice with your Intuitive Guidance work. If you are working with a part there, perhaps also work with it here. These are connected practices and can benefit from combined use!

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.