Description:

This guided session leads you through the full Mind Space Witnessing process.

Combining mindfulness with deep inner observation and Internal Family Systems inspired parts work, you will move through for full spectrum of awareness, from the most overt and explicit, like sensations, thoughts, and emotions, to the more subtle and hidden layers of memories, imagination, impulses, and metacognitions.

By the end of the session, you’ll feel reconnected to your highest self, with greater capacity to integrate and heal.

Goal:

Get into the Self by mindfully witnessing all of the mind space then connecting with our inner parts.

Summary:

Anchor yourself to the breath (mindfulness).

Scan the Mindspace: Sensations, Thoughts, Emotions/Moods, Memories, Imagination/Visualizations/Anxieties/Fantasies, Impulses, Meta-cognitions, States of consciousness, Sense of Self.

Invite a part to speak, offering it the body and Mindspace to communicate.

Get curious about what arises and accept it all.

Offer love, compassion and invite to release.

Commit to returning to part/the practice again.

Progression:

The more you Mindspace Witness the more you will discover. Initially you may find that you feel less able to focus/more distractable/that your mind is on overdrive. Keep going! This is a normal consequence of paying attention to what is naturally arising.

Although this guided session takes time in each aspect, as you progress and self practice, you can choose to extend, stay with, or skip aspects. Trust yourself doing this process and focus where you need.

Connect this practice with your Intuitive Guidance work. If you are working with a part there, perhaps also work with it here. These are connected practices and can benefit from combined use!

We also explore this more deeply together in the live sessions. Check the calendar for the next date and the classroom for the past recordings

Listen next:

Explore more foundational healing practices (or via iTunes, Spotify, & Amazon). You can also find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:

This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

Description:

This guided session takes you through the full Inner Healing and Protection Visualization.

We hold that the greatest form of healing and protection comes from the Self, and here you’ll be guided to embody, embrace, and empower the eternal strength within.

Together we’ll move through a simple yet powerful visualization that protects, cleanses, disentangles, heals, and transforms heavy emotions into compassion.

The sessions ends by returning to the present with grounding and gratitude, leaving you centered, supported, and ready to carry these insights forward.

Goal:

To cultivate inner healing and protection by reconnecting with the Self through a visualization flow.

Summary:

Connect to the heart space: With the breath it grows stronger and brighter.

Barrier: You can choose what to allow in.

Cleanse: The dense, golden, healing liquid comes in, up, out, over, and takes away anything that is not you.

Disentangle: Snip/release/untangle all the attachments that no longer serve.

Heal: Offer your inner space what it needs.

See/Pure Vision: The divine (Self) within me, sees the divine (Self) within you.

Transmutation: Breathe into the heart space all heavy emotions, breathe out love.

Commit to returning to Self/the practice again.

Progression:

The more you engage with Inner Healing And Protection Visualization the more you will Self lead it. You will learn to know what your inner space needs and how to proved it. As long as it is Self-led it is right. So experiment, tweak, extend, and play with what is offered here and make it yours!

We also explore this more deeply together in the live sessions. Check the calendar for the next date and the classroom for the past recordings.

Listen next:

Explore more foundational healing practices (or via iTunes, Spotify, & Amazon). You can also find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:

This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

Description:

This guided session invites you to express the mess and release the stress.

Using the art of words, you’ll connect with your deepest self, writing to, from, and about the parts within.

Together, we’ll explore hidden feelings, unspoken truths, and buried wisdom through gentle, trauma-informed guidance.

This process supports healing, release, and reconnection while opening new pathways of expression and self-understanding.

The session ends with grounding and gratitude, leaving you clear, calm, and creatively renewed.

Goal:

To use poetry as an expressive practice for emotional release, self-discovery, and inner healing.

Summary:

If the words come, write! Until then, follow this process:

Prepare: Two pieces of paper and a pen (or tech with notifications off).

Check In: Scan your body and Mindspace accepting all that you discover.

Free Write

Theme: Review #3 and group/connect similar concepts. Choose the one that feels most resonant.

Distil: Express the most specific version of theme. Be precise as to the exact flavor of feeling/memory etc.

Extend: Play with extending your distillation. Consider adding rhyme, alliteration, metaphor, and examples. Consider different types of poetry styles and play with what comes.

Share (optional)

Progression:

The goal of Playing With Poetry is to get you writing. With practice you will develop a relationship with your own inner muse. You will learn what conditions and preparations are necessary for the words to flow. Lean into the discovery and exploration.

Consider sharing. There is additional healing benefits from sharing your poetry/writing. If you are comfortable consider sharing them in The Art Of Self-Connection community, or perhaps at an open mike night, online, or with a friend/family member.

Explore the more technical aspects of poetry and consider playing with specific styles and types of poetry. Once you are expressing, additional restrictions or forms can enhance expression.

We also explore this more deeply together in the live sessions. Check the calendar for the next date and the classroom for the past recordings.

Listen next:

Explore more foundational healing practices (or via iTunes, Spotify, & Amazon). You can also find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:

This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.