This super simple breathwork practice is an invitation to the nervous system to release and let go of stress. This simple breathing pattern can be used at any time throughout the day.

A simple breathwork practice that helps release stress from the nervous system and can be used anytime during the day.

Breathe To Release Stress

This simple breath technique of gently extending the exhale can help quiet the mind and activate the relaxation response in the body. Often in a state of stress or emotional disturbance, we hold our breath, so intentionally extending the exhale counters breath-holding and invites the body to calm down.

Extend exhale to calm body & quiet mind - counters stress & breath-holding.

Extend The Exhale To Activate Calm

The "double inhale" or also known as the physiological sigh, is a practical and efficient way to reset the nervous system and offload excess carbon dioxide from our system. We see young children and animals do this breath pattern naturally, but most of us adults don't breathe this way unless we are taught. It is a simple and highly effective way to calm the nervous system, anywhere, anytime.

"Double inhale" or "physiological sigh" can efficiently reset the nervous system and release excess carbon dioxide, a simple technique for calming down anywhere.

Double Inhale Aka Physiological Sigh

Using a simple breath technique, extending the inhale breath, we can change our physiology, increase energy while also increasing calm.

Extending inhale breath alters physiology, increases energy and calmness.

Increase Energy, Increase Inhale

This breathwork practice uses a combination of long and short breaths that helps increase energy and improve focus. While increasing energy, this practice can also help foster a sense of being grounded.

Breathwork practice combines long and short breaths to increase energy, improve focus, and foster a sense of grounding.

Breathe To Focus & Get Energized

This guided breath practice uses the three-part breath to help increase prana (energy) throughout the body and clear the mind. Perfect to do in the morning or afternoon, when you are needing an energy boost.

A guided breath practice using the three-part breath to increase prana and clear the mind for an energy boost in the morning or afternoon.

Three Part Breath

This breathing exercise invites the listener to gradually start to increase our breathing capacity by expanding movement through the ribcage. Starting with a baseline, sense how the breath is naturally moving, we move into more expanding through the sides of the ribcage, to stretching the whole ribcage from the inside out. This can help reduce stress and increase energy by creating more space for the breath to move.

Breathing exercise expands ribcage for increased breathing capacity, reducing stress and boosting energy.

Expand Ribcage Breathing

In breathwork, we can practice altering the breath to reach a specific state (deepening, extending, breath holds, etc) which are powerful tools. Another type of breath work practice is to allow the breath to return to its natural state by not altering the breath at all. Both are equally valuable and needed at different times. This is a practice of not altering the breath, of understanding when we don't control the breath, it is responsive and adaptive to our internal and external states.

Breathwork can be altered or left natural, both being valuable tools, as we understand that the breath is responsive to internal and external states.

Return To The Natural Breath

This is a breathing exercise - alternate nostril breathing - that helps improve focus, calm down, and increase alertness. By alternating nostrils, we engage both hemispheres of the brain and increase cognitive function.

Alternate nostril breathing improves focus, calmness, and alertness by engaging both brain hemispheres and enhancing cognitive function.

Alternate Nostril Breathing

This guided meditation takes the listener through a breath practice designed to help quiet the mind, calm anxiety but also boost energy and focus. A lot of breathing practices that calm us down can also make us feel low energy but this one actually increases energy and focus, while at the same time calming anxiety.

A guided meditation using breath practice to calm anxiety and increase energy and focus simultaneously.

Alternate Nostril Breathing for Energy

This practice invites the listeners to pay attention to more and more subtle sensations of the breath. This encourages the listener to focus attention and tune into the subtle sensations of the breath. Tracking sensation is an effective and simple way of accessing deep relaxation.

Pay attention to subtle breath sensations to access deep relaxation.

Sensing Sensations Of The Breath

This practice invites the listener to let a sound out with each exhale. This is a tool for increasing the length of the exhale, which helps calm the mind and body down. The sound also gives the mind something else to focus on, which can be helpful if the mind is extra busy or stressed.

Exhaling with a sound helps calm the mind and body while increasing exhale duration, providing a focus for busy or stressed individuals.

Sounded Exhale

This potent somatic practice invites the listener to practice moving attention from sensations of tension to areas of relaxation throughout the body. This is a potent practice for being with 'what is' and allowing the body (and nervous system) to unwind in its own time.

This text describes a somatic practice that helps shift attention from tension to relaxation in the body, allowing it to unwind naturally.

Pendulate Between Tension & Relaxation

This foundational somatic practice invites the listener to put their attention on sensation, and track sensation, as it is, in the body. This practice is profoundly relaxing for the nervous system and helps us become familiar with sensation, which is the language of the body.

This somatic practice focuses on tracking and becoming familiar with bodily sensations, promoting deep relaxation and enhancing body awareness.

Sensation Tracking

This practice invites the listener to practice pendulating attention between warmth and coolness sensations. This is a great practice for shifting focus away from thoughts, and allowing the body (and nervous system) to unwind.

Practice pendulating attention between warmth and coolness sensations to shift focus away from thoughts, allowing the body and nervous system to unwind.

Pendulate Between Warmth And Coolness

This guided meditation invites the listener to repeat the affirmation: I am Healthy & Healed. Designed for people who either struggle with their health or want to improve their health, repeating the affirmation will help plant this into the subconscious.

Guided meditation encourages listeners to affirm "I am Healthy & Healed" to improve their health and plant it into their subconscious.

Affirmation: Healthy & Healed

For some of us, holidays can be a stressful time. This guided meditation is designed to prepare the listener for holidays with family by imaging the holidays going in a healthy and enjoyable way.

Prepare for the holidays and reduce stress with a guided meditation imagining healthy and enjoyable family time.

Preparing for the Holidays

Most of us are challenged by difficult emotions; either pushing them down or acting out of them. This talk gives a way of working with difficult emotions that comes from observing how cows and buffalo approach storms.

Learn how to work with difficult emotions by observing how cows and buffalo approach storms in this talk.

Dealing with Difficult Emotions

The most important words are the words that you say to yourself. Learn how to harness your self-dialogue to increase your confidence and self-esteem.

Harness self-talk to boost confidence and self-esteem.

Increasing Your Confidence

Our thoughts and beliefs are powerful, directly affect our experience of life. Learn to harness your thoughts to change your life and see opportunities for growth and success.

Harness your thoughts to change your life and see opportunities for growth and success.

Mindset For Growth & Success

Most people do their best to avoid discomfort and this creates more challenges down the line. This session invites the listener to shift perspective on discomfort, using the Rumi poem The Guest House, to find the wisdom in discomfort.

Shifting perspective on discomfort using Rumi's poem The Guest House to find wisdom in discomfort is explored in this session.

Discomfort as a Messenger

This talk focuses on how to increase a sense of confidence and self esteem by examining what thoughts/beliefs are you watering?

Learn how to boost confidence and self-esteem by analyzing your thoughts and beliefs in this talk.

The Grass Is Green Where You Water It

This short talk on the mindset difference between guilt and shame describes how guilt is a protective and helpful experience, whereas shame can keep people stuck.

Guilt is helpful while shame keeps people stuck: mindset difference between guilt and shame.

Guilt Vs Shame

It is so easy to get caught in our negative judgements and automatic thoughts that we don't see peoples pain or their story. If we are paying attention and listening, everyone has a story that will bring us to our knees.

Everyone has a story that can bring us to our knees, but negative judgments and automatic thoughts can blind us to their pain.

Everyone Has a Story

Einstein and many other brilliant minds of the last century have used napping to solve problems. Learn how to use napping to your advantage and sleep your way to success.

Napping can lead to problem solving and success, as demonstrated by Einstein and other brilliant thinkers of the last century.

Nap Your Way to Success

In this talk, I share a helpful analogy for understanding attention - the flashlight. Learning to cultivate our attention and direct our attention in a meaningful and helpful way is one of the most empowering practices I have come across. We have little control (if any) over anything in our life, apart from what we choose to focus on and where we direct our attention. By using the flashlight analogy, we can illuminate how we are using (or being impacted) our attention and what we can do to strengthen our attention.

The flashlight analogy can help us cultivate and direct our attention to empower ourselves and understand how we use our attention.

Flashlight Analogy For Attention

This is an invitation to a framework for learning to be with and get curious about pain. Inspired by the Rumi poem 'The Guest House', we explore how to think about inviting pain in and listening to what it has to say.

Invitation to a framework for learning to be with and get curious about pain, inspired by Rumi's poem 'The Guest House'.

Guest House & Welcoming Pain

This talk is for those who are single or dating who are wanting a "nourishing" relationship.

A talk for single or dating individuals seeking a nourishing relationship.

Don't Go to the Market Hungry

One of the things that interferes with sleep is stress and anxiety, particularly about trying to get to sleep. So if we shift our mindset from trying to sleep, which can elicit feels of stress or worry, to trying to rest, which takes all the pressure off. Thereby increasing our chances of actually falling asleep.

Shift your mindset from trying to sleep to trying to rest to reduce stress and anxiety, increasing your chances of actually falling asleep.

Shift from Sleep to Rest Mindset

This is an exploration in creating a cozy and warm association with sleep. Often people who have difficulty with sleep, associate sleep as something elusive, stressful, etc. However, creating a positive and cozy association with sleep will help improve our sleep experience.

Create a cozy and positive association with sleep to improve the sleep experience and combat negative associations.

Making Sleep Cozy

Have you noticed that you have a pattern of always having the same level of success? Or staying at the same level of contentment in relationships? Or the same weight? Or the same income? If so, you might have an Upper Limit Problem. In this talk, we discuss what the Upper Limit Problem is.

"Upper Limit Problem" can cause stagnation in success, relationships, weight, and income patterns, discussed in this talk.

Upper Limit Problem Overview

One of the main cues that tell our body when it's time to be awake and when it's time to sleep is light. So understanding our relationship with light can significantly help our relationship with sleep.

Light plays a significant role in regulating our sleep-wake cycle and understanding this relationship can improve our sleep.

Sleep and Light

Learning to make friends with sleep can help improve our relationship with sleep. Just like any relationship, if we speak badly about the other, don't give them the time and respect they deserve, the friendship won't hold. But if we look to become friends with sleep, everything can change.

Making friends with sleep can improve our relationship with it, just like any other relationship, leading to positive changes.

Making Friends with Sleep

It is so easy for us to 'collect' stress in our physical bodies, without being aware of it. This guided meditation is an invitation to allow stress to 'let go' and leave the physical body.

A guided meditation invites individuals to release accumulated stress from their physical bodies.

Let Go Of Stress

It is so easy to get lost in the future or the past. This guided meditation invites the listener to open into the present moment.

Guided meditation helps to focus on the present moment, avoiding distraction by future or past thoughts.

Get Present

This morning guided meditation uses a combination of gentle breathwork and intention setting to calmly increase energy and focus, and set an intention for the day ahead.

Morning meditation combines breathwork and intention setting to increase energy and focus, while setting a positive intention for the day.

Morning Meditation & Intention Setting

This guided meditation helps the listener set their intention for the day through visualization.

Guided meditation for setting daily intentions through visualization.

Morning Visualization

We generally tend to push away uncomfortable or difficult emotions which might work in the short term, but over the long term can lead to resentment and anxiety. This meditation invites the listener to work with welcoming emotions, letting them be present, and use guided visualization to enter into a dialogue to better understand the emotion.

This meditation encourages welcoming difficult emotions and using guided visualization to better understand them, avoiding long-term resentment and anxiety.

Welcoming Difficult Emotions

This meditation invites the listener to set their intentions for the day.

Morning Intentions

This guided meditation invites the listener to explore the Law of Awareness: Whatever we are willing to be with, we move beyond.

Meditation explores the Law of Awareness - moving beyond by being willing to be with things.

Law of Awareness

This meditation uses a mindfulness technique of observing thoughts as traffic, to help the listener observe thoughts without interference.

A mindfulness meditation technique uses traffic as a metaphor to observe thoughts without interference for a peaceful state of mind.

Thoughts as Traffic

This guided meditation is like a hug for your nervous system.

A guided meditation that soothes your nervous system like a comforting hug.

Comfort the Nervous System

This brief meditation invites the listener to do an emotional check-in; to take a moment, pause, and check in on the emotional state. It is so easy to get caught up in our day and forget that we are a feeling and emotional being, that needs acceptance and compassion.

Meditation prompts emotional check-in, reminding us to take a moment to acknowledge feelings and practice self-compassion.

Emotions Check-In

This guided meditation invites the listener to direct healing to wherever it is needed most.

A guided meditation that promotes healing by directing it to the most required area.

Healing Meditation

This meditation invites the listener to practice the art of not doing.

Practice the art of not doing through this meditation.

The Practice Of Not Doing

This meditation helps prime the listener for gratitude throughout the day. Priming helps the mind notice and appreciate gratitude throughout the day.

Meditation primes the mind for gratitude and helps appreciate it throughout the day.

Morning Priming For Gratitude

This guided meditation invites the listener to access an inner retreat, a place of rest and sanctuary, that can be visited anytime, any place. This allows us to handle inner and outer stress, as we know we can always return to our true home, our inner retreat.

Meditation helps access inner retreat for stress handling.

Inner Retreat

This brief meditation invites the listener to check in with their mind and their mental energy. It's so easy to feel at the mercy of our mind, so this attitude of curiosity and care directed towards our mind can shift our experience and relationship to our mind.

A brief meditation to check in with your mind and mental energy, which can shift your experience and relationship with your mind.

Mind Check-In

Sometimes we wake up feeling sluggish and tired, and often what is needed is some energizing deep breaths. This meditation guides you through some gentle breathing to wake up your body, increase your energy and get you in the right state for the day.

This meditation uses deep breathing to wake up your body, increase energy and set the tone for the day.

Morning Wake Up Breath

When on a healing journey, whether that be physical healing or emotional healing, it's easy to get caught up in stress with trying to help the healing along. This guided meditation invites the listener to get in touch with our innate wellbeing and innate intelligence that knows exactly what we need to reach our next stage of wholeness.

Guided meditation helps reconnect with innate wellbeing and intelligence to achieve next stage of healing, reducing stress.

Return to Health & Wholeness

It's so easy to get caught up in thoughts, anxiety and stress. These Inner Refuge guided meditations invite the listener to locate the sensation of warmth and connect to an inner refuge.

Inner Refuge guided meditations help find warmth and peace amid stress and anxiety.

Inner Refuge: Warmth

This guided meditation helps the listener access a sense of ease.

Guided meditation promotes relaxation and ease.

I Am at Ease

It is easy to get caught up in our thoughts, which can lead to stress and distraction from what is important. This guided meditation invites you to let your thoughts settle - like snow in a snow globe - and return to your innate state of clarity and calm.

Guided meditation helps settle thoughts and return to inner calm by inviting to let thoughts settle like snow in a snow globe.

Settle Thoughts

This guided meditation uses visualization to help the listener breathe in calm.

Visualize calm breathing with this guided meditation.

Breathe in Calm

We can get caught up in trying to change our internal (and external) environment, by pushing away certain feelings or sensations, or getting frustrated with sounds. But the most direct way to access a sense of peace and equanimity is to welcome our internal experiences, just as they are. This meditation invites the listener to welcome their experience, just as it is.

Meditation teaches to welcome internal experiences to attain peace and equanimity.

Welcome What Is

This guided meditation uses the mantra "all is well" to help cultivate a feeling of wellbeing and ease.

Meditate with "All is well" to feel relaxed and positive.

All Is Well

This guided meditation emphases being gentle with redirecting attention.

This guided meditation emphasizes gentle attention redirection.

Gentle Attention

The intention of this MELT meditation is to allow the body to access a deeply relaxed state. You can use this meditation to help fall asleep at night (as there is no call back to wakefulness at the end of the meditation) or use it for a Non-Sleep Deep Rest (NDSR) practice, to restore alertness during the day (just make sure to you set yourself a 20-minute timer so you wake up at the end). By focusing on bodily sensations and allowing them to 'melt', we invite the body and nervous system to settle into a deeply relaxed and restorative state.

MELT meditation induces deep relaxation in the body to aid sleep or restore alertness during the day by allowing bodily sensations to 'melt.'

MELT Body Scan For Deep Rest & NSDR

This beautiful poem from Derek Walcott titled Love After Love is a simple, straight-to-the-heart-of-the-matter poem that illuminates self-compassion and love.

Derek Walcott's Love After Love is a poignant poem about self-love and compassion.

Poem: Love After Love

This is a poem by David Whyte, the brilliant contemporary poet. It talks about learning to be at home in the darkness, and learning how to navigate the edge of where we keep ourselves small. David Whyte's poetry is brilliant and touching, personal and universal.

David Whyte's poem teaches us to find comfort in darkness and overcome limitations by navigating the edge where we keep ourselves small.

Poem: Sweet Darkness

Taken from the cherished text known as the Vijnana Bhairava Tantra and translated into English by Lorin Roche (known as The Radiance Sutras). This is a verse offered as an invitation to explore as a doorway into meditation.

A verse from Vijnana Bhairava Tantra, as translated by Lorin Roche, serves as an invitation to meditation.

Poem: Verse 4 from The Radiance Sutras

Taken from the cherished text known as the Vijnana Bhairava Tantra and translated into English by Lorin Roche (known as The Radiance Sutras); this is a verse offered as an invitation to explore as a doorway into meditation.

Vijnana Bhairava Tantra's verse is an invitation to meditation and is translated by Lorin Roche in The Radiance Sutras.

Poem: Verse 3 from The Radiance Sutras

Taken from the cherished text known as the Vijnana Bhairava Tantra, and translated into English by Lorin Roche (known as The Radiance Sutras). This is a verse, offered as an invitation to explore as a doorway into meditation.

The Radiance Sutras offer a verse from the Vijnana Bhairava Tantra as an invitation to explore meditation.

Poem: Verse 9 from The Radiance Sutras

This is a Zen story about destiny. There is a strong tradition of telling stories as a way of opening the listener to new ideas and perspectives on their own lives.

A Zen story explores destiny and the tradition of using stories to encourage new perspectives on one's life.

Destiny

This is a Zen story about separating sense of self from anger.

Zen story teaches how to detach oneself from anger by separating the sense of self.

Taming a Temper

This Zen story is a humbling reminder to pay attention. Zen stories have a rich tradition of inviting the listener to ponder the story, and glean their own understanding from the story.

Zen story reminds us to stay mindful and ponder its meaning.

Full Awareness

This is a Zen story about right and wrong.

Zen story teaches about morality of right and wrong.

Right & Wrong

This is an old zen story about emptying the mind of what we know.

Zen story about emptying the mind to let go of knowledge.