Michelle Swerin, LPCC, ADHD-Autism-CCSP Affirming Assessment Specialist and Mental Health Consultant

Affirming | Personal | Functional

We often have a hard time shutting down our minds to be able to sleep. This meditation is designed to help you regulate your nervous system so that you can more readily let go, relax your body, and get to sleep.

Meditation helps regulate the nervous system for better sleep by relaxing the body and releasing tension.

Regulate for Rest

Mantras for motherhood, you choose what resonates with you and we take a moment to plant that seed as we pause to care for ourselves, reflect on this motherhood journey, and be better moms for it.

Choose your own motherhood mantra, take a pause to reflect and care for yourself to be a better mom.

Mantras For Motherhood

Guided visualization and gentle relaxation will help your little ones regulate and rest.

Guided visualization and relaxation techniques aid in regulating and calming children.

Peaceful Butterfly Sleep Meditation

Welcome to the Mindful Art Club meditation series! They can all be utilized individually. For our first mindful art meditation, we are doing hand and breath tracing. Grab your favorite art or writing utensil and a piece of paper and join me to trace our breath. Great to help you regulate your nervous system, integrate sensory input, and connect to the present moment and your meditation.

Mindful Art Club's meditation series starts with hand and breath tracing to regulate nervous system, integrate sensory input and connect to present moment.

Mindful Art Club : Hand Tracing

At night we can all get a little anxious and worried, this is reinforced by a feeling of disconnection. We have the power to feel connected and calm through our imaginations. In this simple relaxing meditation, we walk through a guided visualization of hugging a loved one and hugging yourself. Which regulates the nervous system and allows us to slow down and feel calm to transition to a good night's right.

A guided visualization of hugging oneself and a loved one can help regulate the nervous system and ease anxiety at night for a good night's sleep.

Bedtime Hugs

With guided imagery, breath, and progressive relaxation use your imagination to take a walk through nature and reflect on the sunset as we go through a guided countdown as you climb into a cozy treehouse and settle into a deep sound sleep.

"Guided relaxation leads to peaceful sleep by imagining a walk in nature and settling into a cozy treehouse."

The Sleepy Treehouse

Set the tone for your day and let this gratitude visualization and sensory practice wash over you. Regulate your nervous system, connect to your calm, visualize a sunrise, and reflect on the warmth and gratitude that grows within.

Visualize a sunrise, connect to your calm, and reflect on gratitude to set the tone for your day and regulate your nervous system.

Visualize Morning Gratitude Practice

Welcome to the Mindful Art Club series! In the Sunflower Mandala, we use visualization and a simple Mandala art exercise to connect to the present, engage in a mindful art activity, enhancing self-expression and relaxation. Mandala translates to "circle" in Ancient Sanskrit and is meant to explore the universe outside and within. We take a Summer spin on the Mandala and focus on a mindful check-in, a sunflower visual imagery exercise, and creating a Sunflower Mandala together. Supplies Needed: Imagination, Any drawing or painting supplies, and paper, clay, or play-doh

The Sunflower Mandala episode of Mindful Art Club focuses on a mindful check-in, sunflower visualization exercise, and creating a mandala using any art supplies.

Mindful Art Club : Sunflower Mandala

In this Mindful Art Club meditation, we use visualization and creativity combined. Bringing to mind your favorite color, connecting with your imagination to deepen your connection to it, and creating an infinity painting envisioned in your mind before mindfully making creation in real life. Boosting sense of calm and creativity.

Mindful Art Club meditation enhances creativity and calmness by visualizing favorite colors and creating an infinity painting using imagination.

Mindful Art Club : Visualize Color

Bite-Size Meditation series features different value-based and brief experiential meditation techniques that allow you to experience this valuable practice in bite-size. This meditation features gratitude, visualization, and mantra.

Bite-Size Meditation offers brief, value-based meditation techniques using gratitude, visualization, and mantra for a convenient practice.

Bite Size Meditation : Gratitude

RAIN is an acronym and a tool for mindfully recognizing emotions, accepting them, and exploring self-compassion and self-care to process and regulate.

RAIN is a tool to mindfully recognize emotions, accept them, and explore self-compassion and self-care for emotional processing and regulation.

Recognize, Accept, Investigate, Nurture

Come on this soothing journey to self-love and loving-kindness through guided imagery and a loving-kindness mantra towards self and others, ease into a place of gratitude and peace as you drift off into dreamland.

Guided imagery and loving-kindness mantra help achieve self-love and peace while drifting into dreamland.

Once Upon A Dream : Loving Kindness Kid

Use guided visualization of a cozy safe place, nurturing experience, and positive affirmations. This journey will have you feeling soothed, grounded, and empowered to nurture your own self-acceptance and calm.

Visualize a cozy safe place, nurture yourself and use positive affirmations to feel soothed, grounded and empowered.

Visualize Nurturing Place Affirmation

You have the power to choose your focus of attention and shift your day. We use body awareness and sensory experience to harness your attention and energy, let go and release, and set intentions, deepened by awareness, acceptance, and affirmation. Great way to start the day focused on what brings you energy.

Choose your focus and shift your day using body awareness and sensory experience to harness attention, energy, let go, release, and set intentions.

Morning Energy Affirmation

Guided visualization, breathing, and releasing anxious energy. Let go of frazzled energy and transition into guided nature-focused relaxation to allow peace and calm to wash over your body, mind, and spirit, regulate your nervous system, and welcome in calm energy.

Relax with guided visualization, breathing, and nature focus to let go of anxious energy and welcome peace and calm into your body, mind, and spirit.

Overwhelmed To Released Regulation

Self-Compassion can be uncomfortable at first. We may not feel we can trust this voice when we are used to listening to our inner critic. Use breath and relaxation to shift to curious compassion and let go of criticism.

Shift from inner criticism to self-compassion using breath and relaxation to let go of judgment and be curious.

Learning to Trust Self Compassion

This Stress Less mantra allows your breath to become an anchor and a mantra that is grounding and affirms and empowers the ability to pause, shift, regulate, and create space for you. Great morning start, mid-day break, or evening wind-down mindful reminder and grounding practice.

"Stress Less mantra uses breath as anchor to create space and empower ability to pause, regulate and ground oneself; ideal for morning, mid-day or evening mindfulness practice."

Inhale Exhale Repeat Stress Less Mantra

We cannot always remove stressors from our life but we can build practices that allow us to rise and ride the wave. This Stress Less mantra focuses on building the focus and intention of letting go and releasing to be able to continue to bring attention and practice back to "Ride the Wave".

Build practices to rise and ride the wave of stress; focus on letting go and releasing to continue attention and practice - Stress Less mantra.

Ride The Wave Stress Less Mantra

Falling asleep can feel stressful. If we focus more on rest that we can control more readily than the outcome of sleep it can ease that pressure. This soothing, guided meditation eases your mind and body into a more relaxed, hypnotic state with a mantra reminder focusing on rest, gentle eye movement guidance, body muscle relaxation, and visualization.

A guided meditation with mantra reminder, gentle eye movement guidance, and visualization can ease stress and induce relaxation for better rest.

Time For Rest Sleep Meditation

These calming bedtime affirmations will allow your mind and body to shift into a calm, peaceful, settled state, allowing for deeper and more quality sleep. With soothing binaural background music to transition your mind into sleep. Creating a sense of peace and calm in mind and body to release and rest. Copyright Create Space Health 2022, Michelle Swerin, MA LPCC, All Rights Reserved.

Bedtime affirmations with binaural music for a calm and peaceful state, leading to improved sleep quality.

Calming Bedtime Affirmations

Walk through three guided 30-second regulating and relaxing exercises based on neuroscience and polyvagus nerve theory that will reset your nervous system to settle into a better state of mind and body to optimize for sleep and rest. Copyright Create Space Health 2022, Michelle Swerin, MA LPCC, All Rights Reserved.

Guided Release, Relaxation, Rest

Join us on a Sensory journey through the Magical Playground to explore soothing and playful senses. Photo by David Brooke Martin on Unsplash.

Embark on a sensory journey through a magical playground, exploring soothing and playful senses.

Magical Playground Sensory Exploration

Shift from Stress to Acceptance with these calming and empowering affirmations that help build acceptance and shift into the present moment. Michelle Swerin, LPCC, ADHD-CCSP Therapist, Certified Meditation Teacher www.createspacehealth.com

Discover calming affirmations that promote acceptance and presence, offering a shift from stress to a more empowering mindset.

Stress To Acceptance Affirmations

Review anxiety symptoms and ease into mind and body awareness to regulate your nervous system and ground you. Michelle Swerin | Mindfulness Therapist, Certified Meditation Teacher www.createspacehealth.com

Learn how to alleviate anxiety by understanding its symptoms and practicing mind-body awareness techniques with Michelle Swerin, a certified meditation teacher.

Mind-Body Anxiety Soothing Exercise

Together we will scan your mind and body symptoms to determine if they are stress or anxiety to regulate and release stress. Michelle Swerin | Licensed Therapist, Certified Meditation Teacher www.createspacehealth.com.

Createspace Health offers a scanning process to distinguish between stress and anxiety and help individuals manage and alleviate their symptoms effectively.

Sensory Grounding Scan

Wind down and ease into a state of slowing down to accept and embrace rest with these calming bedtime affirmations. Michelle Swerin | Licensed Therapist, Certified Meditation Teacher

Learn calming bedtime affirmations from Michelle Swerin, a licensed therapist and certified meditation teacher, to help wind down and embrace rest.

Bedtime Affirmations

Body acceptance can be a journey full of many ups and downs. Using vows similar to mantras or affirmations can be a powerful way to commit and practice continued body acceptance and remind yourself of your values that align with this intention. Michelle Swerin | Licensed Therapist, Certified Meditation Teacher

Using vows or affirmations can help in the journey of body acceptance, reminding oneself of values and committing to continued practice.

Body Vows

Burnout is an epidemic. Learn about the simple brain science and explore some mindful solutions to combat burnout in your life.

Learn the brain science behind burnout and discover mindful solutions to combat this epidemic in your life.

Burnout Brain: Mindful Solutions

Settle in to connect with a safe relaxed state in your body through letting go and using your breath and mantra as an anchor to shift from stress.

Learn to relax and find inner peace by releasing stress, focusing on your breath and mantra as an anchor, and connecting with your body.

Anchored Holiday Stress Release

Start your day by shifting into a place of acceptance, gratitude, curiosity, and compassion with these morning affirmations.

Morning affirmations help shift your mindset to acceptance, gratitude, curiosity, and compassion, setting a positive tone for the day.

Morning Affirmations

Shift to a place of acceptance and compassion that can break down resistance and sleep anxiety so you can ease into the quality rest that you deserve. Michelle Swerin | Licensed Therapist, Certified Meditation Teacher

Learn how to shift to a place of acceptance and compassion to overcome resistance and sleep anxiety, allowing for quality rest.

Overcoming Sleep Anxiety Meditation

Make an intentional shift to embrace the positive and the ability to shift your mind and focus to the good to impact your well-being with a positive shift in the morning. Michelle Swerin | Licensed Therapist, Certified Meditation Teacher

Embrace positivity and shift your mindset in the morning to positively impact your well-being, according to therapist Michelle Swerin.

Resilient Morning Meditation

To settle into quality rest it is essential to regulate our nervous system. This meditation walks you through 3 structured steps to regulate and reset to rest.

A meditation that guides you through 3 steps to regulate your nervous system and achieve quality rest.

Rest Reset W/Nervous System Regulation

In this meditation we walk through feelings of rejection and ground them with compassion - if your feelings of self-worth and RSD are typically strong enough that they are triggering your mental health do not do this meditation without support and a grounding plan** Rejection Sensitivity Dysphoria (RSD) is a common experience for neurodivergent individuals. In this meditation, we will walk through feelings of RSD and ground and regulate with compassion and mantra.

Meditation helps people with Rejection Sensitivity Dysphoria (RSD) by addressing feelings of rejection and grounding them with compassion and mantra.

Self Compassion For RSD & ADHD

Shift stress with mind-body awareness, breath as an anchor, and mindful mantra as your gentle guide.

Use mindfulness techniques such as awareness, breath, and mantra to alleviate stress and promote mental well-being.

Stress Awareness Shift Breath Meditation

Affirmations work as an anchor to ground us, our intentions, and our focus on what we want and need. In this Guided Affirmation practice, you will connect to your purpose and reinforce your resilience.

This practice helps us connect to our purpose and reinforce resilience through the use of affirmations as an anchor for our intentions and focus.

Resilient Purpose Affirmations

This guided affirmation grounds you in your purpose to build resilience when you’re going through a stressful period or challenging moment or feeling dysregulated or overwhelmed.

A guided affirmation to help you build resilience and stay grounded during stressful and challenging times.

Tracks by Michelle Swerin, LPCC, ADHD-Autism-CCSP Affirming Assessment Specialist and Mental Health Consultant