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.

Description:
This guided session takes you through the full Inner Healing and Protection Visualization.

We hold that the greatest form of healing and protection comes from the Self, and here you’ll be guided to embody, embrace, and empower the eternal strength within.

Together we’ll move through a simple yet powerful visualization that protects, cleanses, disentangles, heals, and transforms heavy emotions into compassion.

The sessions ends by returning to the present with grounding and gratitude, leaving you centered, supported, and ready to carry these insights forward.

Goal:
To cultivate inner healing and protection by reconnecting with the Self through a visualization flow.

Summary:
Connect to the heart space: With the breath it grows stronger and brighter.

Barrier: You can choose what to allow in.

Cleanse: The dense, golden, healing liquid comes in, up, out, over, and takes away anything that is not you.

Disentangle: Snip/release/untangle all the attachments that no longer serve.

Heal: Offer your inner space what it needs.

See/Pure Vision: The divine (Self) within me, sees the divine (Self) within you.

Transmutation: Breathe into the heart space all heavy emotions, breathe out love.

Commit to returning to Self/the practice again.

Progression:
The more you engage with Inner Healing And Protection Visualization the more you will Self lead it. You will learn to know what your inner space needs and how to proved it. As long as it is Self-led it is right. So experiment, tweak, extend, and play with what is offered here and make it yours!

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 invites you to express the mess and release the stress.

Using the art of words, you’ll connect with your deepest self, writing to, from, and about the parts within.

Together, we’ll explore hidden feelings, unspoken truths, and buried wisdom through gentle, trauma-informed guidance.

This process supports healing, release, and reconnection while opening new pathways of expression and self-understanding.

The session ends with grounding and gratitude, leaving you clear, calm, and creatively renewed.

Goal:
To use poetry as an expressive practice for emotional release, self-discovery, and inner healing.

Summary:
If the words come, write! Until then, follow this process:

Prepare: Two pieces of paper and a pen (or tech with notifications off).

Check In: Scan your body and Mindspace accepting all that you discover.

Free Write

Theme: Review #3 and group/connect similar concepts. Choose the one that feels most resonant.

Distil: Express the most specific version of theme. Be precise as to the exact flavor of feeling/memory etc.

Extend: Play with extending your distillation. Consider adding rhyme, alliteration, metaphor, and examples. Consider different types of poetry styles and play with what comes.

Share (optional)

Progression:
The goal of Playing With Poetry is to get you writing. With practice you will develop a relationship with your own inner muse. You will learn what conditions and preparations are necessary for the words to flow. Lean into the discovery and exploration.

Consider sharing. There is additional healing benefits from sharing your poetry/writing. If you are comfortable consider sharing them in The Art Of Self-Connection community, or perhaps at an open mike night, online, or with a friend/family member.

Explore the more technical aspects of poetry and consider playing with specific styles and types of poetry. Once you are expressing, additional restrictions or forms can enhance expression.

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 invites you to rest, breathe, and simply be, exploring your own practice in whatever way feels right for you.

We begin with a short introduction, offering a few different approaches you might bring into the sit: mindfulness, heart-centered visualization, transmuting fear into love, or simply letting thoughts and sensations rise and fall without engagement.

From there, we share thirty minutes of silence together, creating space for stillness, presence, and self-connection.

The session closes by gently returning to the present, leaving you calm, grounded, and more connected with yourself.

Goal:
To deeply explore your chosen practice, experiment with new approaches, and play within your inner world.

Summary:
Choose a meditation practice.

Sit for 30 minutes.

Reflect on your process.

Progression:
As you deepen your solo practice you my wish to add more solo sits into your routine, to extend the time of your sits, or explore new/alternative practices.

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.

Welcome to Intuitive Guidance for Self Healing, a transformative course that invites you to release old wounds, reintegrate lost parts, and reconnect with your true self.

Intuitive Guidance holds to the premise that the body keeps the score. Simply put, what we don't or can't process manifests over time as illness, injury, psychological blocks, and stress. The good news is that by turning our attention to the body, connecting to it, and allowing it to express, it will begin to release.

Over the next five sessions you will be guided step by step in the process of calming your nervous system, scanning the body for points of physical, emotional, and spiritual tension, and gently exploring the parts of you that are calling to be worked with.

You will learn how to approach these parts with compassionate curiosity and calm confidence, and begin the process of listening to the messages they hold and learning how to offer them the space they need to release.

Intuitive Guidance is a trauma informed, eclectic practice that blends mindfulness, somatic awareness, Internal Family Systems, shadow and inner child work, Vipassana, and energetic healing. It holds that you are always in control of the process, and that your own inner wisdom knows best.

I offer this course to you as guidance, not prescription. It is here to support you as you discover what works best for you and I invite you to ask any questions and share any insights that arise in the classroom (comment section below), I will be there to support you on your journey.

Listen next:
You can find the entire 10-Day Intuitive Guidance course here.

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.