Meditations

These short guided practices are here for you anytime you want to pause, ground, or reconnect with yourself. Feel free to listen whenever you need support.

Connecting to Self

A gentle meditation to help you ground, center, and connect with the calm, compassionate core of who you are. Use this practice anytime you want to come back to your Self and feel more present.

4-7-8 Breath

This is a very regulating breathing technique that anyone can use to follow along when they are feeling stressed, overwhelmed or just generally wanting to regulate their bodies.

Finding and connecting to a Part

This meditation guides you in meeting one of your inner parts — a thought, feeling, or voice inside — with curiosity and care. It’s an invitation to begin building a relationship with the parts of you that want to be seen.

RAIN Meditation

RAIN is a simple, four-step practice that helps you meet difficult emotions with awareness and care. The steps are: Recognize what you’re feeling, Allow it to be present, Investigate with curiosity, and Nurture yourself with compassion. This practice can create space, soften self-criticism, and support greater clarity in moments of stress.

Unblending from a Part

When emotions feel overwhelming, it’s often because we’re blended with a part. This meditation helps you gently create space between your Self and a part, so you can see it more clearly and return to a place of calm presence.