Introduction:

This session guides you through a full Heart Space Expansion practice.

It blends tantra, breathwork, mindfulness, mantra, visualization, and Internal Family Systems-style inner connection to support healing and integration.

We begin with a gentle hand-to-heart warmth practice, then add a visualization of a light or flame growing in the heart space. We also introduce the mantra “Ham Sa” (or “Love / Trust”).

From there, we move the flame through the body in rhythm with the breath, letting heart-space energy connect with every part of you, including the places where the past is still holding on.

We close with a full heart-space expansion, visualizing the flame extending to surround your entire body, and ending with the words: ‘May I always find refuge in my heart, may I always be self-led, may I always remember I can heal and regulate myself.

Goal:

To reconnect with the heart space (Self) and use that connection to heal and integrate.

Summary:

Place a hand on the heart.

With the breath, visualize the heart space as a flame, light, or energy growing stronger and brighter.

Entrain (add) a mantra of your choice and connect the movement of the flame to the breath

Send this energy to each part of the body and to a part of the past that is holding on.

Expand this energy to the entirety of your being

Add the intention behind the words, ‘May I always find refuge in my heart, may I always be self-led, may I always remember I can heal and regulate myself.

Progression:

During this practice visualizations, images, connections, insights and other inner awareness and physical sensations may arise. Explore and accept them all with compassionate curiosity and calm confidence.

Whatever arises, offer it loving connection with the suability, delicacy, and persistence of the breath.

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.

Mindfulness Meditation is the act of purposefully paying non-judgmental attention to the present moment.

Mindfulness both focuses the mind and increases our chances of catching ourselves when distracted by thoughts, emotions, and sensations.

Daily mindfulness meditation has been shown to reduce anxiety, improve performance, reduce addiction, and lead to all kinds of health benefits.

Description:
This session guides you through a basic mindfulness meditation practice. You’ll adopt a comfortable meditation posture, choose an anchor (the breath at the nose), and rest your attention there. When you notice your mind has wandered, gently and lovingly return it to your anchor. Repeat daily.

Goal:
To build awareness of the nature of the mind and train focus.

Summary:
Sit in a comfortable meditation posture

Use the breath at the nose as your anchor (point of focus)

Notice the sensations of breathing (air moving in and out)

When you notice the mind has wandered, gently return to the breath

Repeat for the length of the session, then practice daily

Progression:

Addition: Posture
Sit upright in chair or on floor. Relax shoulders, soften face. Choose position that feels sustainable, not forced. One that is pain free.

Addition: Labeling
When you notice you’ve drifted, silently label it, “thinking,” “planning,” “remembering,” “hearing,” “feeling”, then return to the breath. If you cannot name a specific thing, label it as “cloud”.

Addition: Counting
When breathing in, silently repeat “in”. When breathing out, silently repeat “out”. Alternatively, count with each breath up to ten, then begin again at zero. This process can increase focus.

Addition: Mantra
Similar to the counting above you can add a mantra that is pegged to the breath, said internally. Eg: “Ham Sa” or “Love/Trust” or any other word or phrase of your choosing. This process can increase focus.

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.

Box breathing, also known as 'Square' or 'Tactical' breathing, is a simple and always available technique that will help calm the nervous system and regulate.

Use it in response to heightened emotions, anxiety, or when you are not feeling grounded.

Description:

This session guides you through box (square) breathing, a simple four-count pattern that helps reduce anxiety and support calm. There’s no lead-in or introduction and no counting, just clear cues to breathe in, hold, breathe out, and hold. Calming background music plays throughout.

Goal:

To reduce anxiety and promote calm through breathwork (activation of the parasympathetic nervous system)

Summary:

Breathe in for four seconds

Hold for four seconds

Breathe out for four seconds

Hold for four seconds

Repeat

Progression:

Addition: Visualization

In your minds eye picture a square.

Starting with the in breath at the bottom left corner, visualize yourself (or a ball of energy) moving up. As you hold the breath, visualize it moving to the right, then as you hold visualize it moving down, and as you breathe out visualize it moving back to the start point.

Addition: The 'Yogic' Breath

All breathwork that aims to calm the nervous system can be summarized as: 'Nose, Low, and Slow' - but for a more comprehensive instruction, we explore the 'yogic' breath:

Inhale slowly through your nose, letting the breath fill your belly first, then rise into your chest, and finally lift toward your neck/collarbones.

Exhale slowly in reverse, releasing from the neck/collarbones, softening the chest, and emptying the belly last. Keep the flow smooth and unforced.

Addition: Finger Counting

Connect the thumb and pointer finger together for one set of box breathing, then connect the thumb and middle finger for another set of box breathing (repeating for ring and pinky finger).

Place attention upon the sensations of the fingers touching.

One ‘hand’ is for cycles of 16 seconds, thus approximately one minute of meditation.

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 track will guide you to sleep.

It features a calm, reassuring voice, peaceful background music, the slowing down of the breath, relaxation of the body, and gentle encouragement to put it all down, let it all go, and allow sleep to come.

Goal:

To fall asleep.

Summary:

Set up your sleep space: lights off, notifications off, comfortable position.

Slow down the breath and close the eyes.

Relax the body.

Let go of any commitments, thoughts and distractions - you can pick them up if you like in the morning.

Fall asleep.

Progression:

Establish good sleep hygiene by setting a sleep and wake time, monitor screen time late at night (stopping 2hr+ before bed), reduce caffeine intake, particularly after midday.

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 track helps your child calm down and regulate. With gentle background music, it starts with slow, steady breathing, then guides them to notice what they’re feeling in their body. It finishes with a simple squeeze-and-release muscle exercise to soften tension.

Your child will feel more settled, and they’ll learn practical tools they can use anytime, during the track and after it ends.

Goal:

To provide your child with an accessible guided meditation that regulates and educates.

Summary:

Slow sighing nose breath.

What can you feel in this moment?

What can you hear in this moment?

Squeeze and relax each muscle in your body.

Progression:

Have a conversation with your child about how to regulate - discuss with them what you have noticed helps them and ask what they internally have noticed helping them.

When they do get overwhelmed, play this track and do it together - this will both act as a stop break, calming intervention, and help give them the skills necessary for self awareness and regulation in life.

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:

Find calm and grounding.

This is a “break glass in case of emergency” guided session for panic attacks, overwhelm, triggers, and dysregulation.

We’ll slow and deepen the breath, anchor into the present with 5-4-3-2-1 grounding, and steady the mind with simple affirmations and calming music. Along the way, you’ll hear gentle mind-body education to help you understand what’s happening in real time.

Use this session to reduce the intensity, duration, and impact of distressing physical and mental sensations, and to come back to a felt sense of inner and outer safety.

Goal:

To provide immediate relief from a panic attack, overwhelm, dysregulation, and triggers.

Summary:

Slow down the breath (nose low slow).

Ground yourself in the present moment. What can you see, hear, feel, smell, and taste right now?

Add positive thoughts, ‘I am safe’, ‘This will pass’, While this isn’t pleasant, I have survived the before, and will survive it again.’

Reach out for support. Call a friend, family member, or professional.

Progression:

Practice slowing down the breath and present state awareness through out the day (not just in response to overwhelm/panic. That way you will stay calmer and are less likely to need to use this track!

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 leads you through the full Intuitive Guidance process. It combines breathwork, somatic awareness, energetic healing, and symbolic inner exploration.

You will connect with the parts of you holding pain, numbness, or unprocessed emotion, and gently offer them space to express and release.

This is a powerful and intense practice, ideal for those seeking deep healing, self-trust, and a return to inner safety and belonging.

Goal:
To allow space for the body to feel safe and seen, allowing it to unburden and heal.

Summary:
Scan the body for parts that are calling to be worked with.

Focus on the sensations arising (allow them to come as they come).

Become aware of the Mindspace (thoughts, memories, visualizations) .

Get curious and enquire (what do you want me to know/see/feel/understand? Age? How are you keeping us safe? What would you rather be doing?)

Offer love, compassion and invite to release.

Commit to returning to part/the practice again.

Progression:
As you practice Intuitive Guidance, your introspective skills will improve and you will develop better connections and relations with your inner world.

Visualizations (inner metaphors/analogies) will arise. From the heart space/Self, connect to your part and offer it what it needs. Help it to 'resolve' the visualization.

Subtility. Overtime the parts you are working with will become deeper (possibly earlier) and your introspective capacity will improve. You will notice deeper inner nuances and needs, and you will be better able to Self-heal.

Connect this practice with your Mindspace Witnessing 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:
You can take the 5-day Intuitive Guidance course here.

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 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!

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.