We have assembled a library of free resources for you to practice at home. All of the practices are aimed at settling the mind and body, regulating the nervous system, and building compassion for ourselves.
Change the Inner Channel | 15min
Self-Hug | 3min
Change the Inner Channel | a 15-minute guided practice to explore five ways that our systems speak to us: sensation, image, behavior, affect, and meaning (called SIBAM in Somatic Experiencing ). Oftentimes, we don't have equal access to all of the channels, and it can help us digest difficult material to spend time in each one.
Self-Hug | A 3-minute loving-kindness practice. We all need hugs, so why not give them to ourselves? By having an extended self-touch, we can track the changes in our bodies and minds from some simple contact.
Microcosmic Orbit | 17min
Orienting | 7min
Microcosmic Orbit | A 17-minute mindfulness practice based in Taoist philosophy. By moving our attention through the center of our bodies, we can move physical, emotional, and mental energy, rather than allowing it to stagnate.
Orienting | A 7-minute nervous system reset. Animals in safety naturally orient to their surroundings -- gently looking around, using the parts of the vagus nerve in our heads, faces, and necks. Orienting shows our bodies that we are not under threat, that we are safe to relax.
Body Scan | 12min
Morning Meditation | 30min
Body Scan | A 12-minute practice to build intimacy with all parts of our bodies. Many people report this practice to be very relaxing and helpful with falling asleep or calming anxiety. Similar to yoga nidra.
Morning Meditation | A 30-minute practice to start your day (though really you can practice anytime). Train your mind and calm your body by giving it a deeper experience of stillness and silence. How often do we have a chance to stop doing and just be?
Chair Yoga + Meditation | 28min
Chair Yoga & Meditation | A 28-minute practice that involves some easy yoga-based movement. Find some flexibility in the spine, tune into your own impulses, and spend some quality time with yourself, here and now.
Fight, Flight, Freeze, Fawn | A 39-minute practice that teaches you what each stage looks like in safety and under threat, along with brief movement and breath practices to digest any unnecessary charge in your system, leaving you feeling more whole, present, integrated, calm, and alert.
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