Sitting Meditation

This segment guides you through a sitting meditation with breath as the primary object of awareness.

Meditation for Working with Anxiety and Stress

This practice guides one through meditation on the breath, then a body scan, then awareness of emotion, then awareness of thoughts, and ending with the breath.

Walking Meditation Version Two

This is a guided walking meditation.

Forest Visualization Script

This is a guided imagery for relaxation and self soothe.

Self Meditation Script

This is a body scan practice focused on the chest and belly, useful for emotional awareness.

Web of Life Meditation

This practice is a guided imagery useful for grounding and connectedness.

Shame Shields

According to Brene Brown, there are three common ways that we disconnect from the pain of shame, these are called shame shields. Which Shame shields do you gravitate toward? Who are you most likely to use shame shields with? Are there certain situations that prompt you to use shame shields?

Balancing Roles

For a lot of people, it can be challenging to find balance between all the different roles they fill within their lives: a worker, a parent, a spouse, a child, a homemaker, a student, a citizen, and a leisurite. To start finding balance, it can be helpful to take inventory of how much time we’re spending in each role currently, as well as ideally how much time we would like to spend in each role. To do this, first create a pie chart that shows how your roles are currently balanced in your life. Next, create another pie chart that shows how you could ideally balance your life. Finally, you can begin to explore ways to get closer to your ideal balance

Daring Greatly

Daring Greatly: In her book, Daring Greatly, researcher and author Brené Brown beautifully defines vulnerability as “uncertainty, risk, and emotional exposure… [that] is the birthplace of love, belonging, joy courage, empathy, and creativity.” In other words, vulnerability is uncomfortable but often necessary to foster emotions and experiences that help us feel fulfilled and satisfied in life. Take some time to think about ways you can practice vulnerability in big and small ways, and maybe even challenge yourself to experiment with being vulnerable.

Feelings Iceburg

This intervention is useful for helping children more tangibly understand how they display or hide feelings from others in their life. This can be a helpful intervention to gather information and reflect what can be worked on in the therapy setting.