Tools
There are a lot of great resources out there. Everything from books to podcasts to guided meditations on YouTube and the like. And sometimes it’s nice to do things yourself. Here are some resources, including a few recordings and tools I’ve made that aim to ground the mind and restore tranquility to the spirit.
"THE CURIOUS PARADOX IS THAT WHEN I ACCEPT MYSELF JUST AS I AM, THEN I CHANGE." - CARL ROGERS
If you’ve never, rarely, or it’s been a long time since meditating, this may be the place to start. It’s a relatively short and straightforward introduction to exploring clarity in a busy mind and the observing-self.
Body Scan - Brief (3 min.)
Here is a gentle meander through body awareness while practicing acceptance of the present state. Sitting briefly with each area of the body, meditation ends with an invitation to repeat the process.
Body Scan - Extended (15 min.)
When practiced regularly, body scans can improve emotion regulation and resilience to interpersonal stress. Here is an extended practice in body awareness. This meditation incorporates breath awareness while circling back to re-experience previously visited body space with fresh awareness.
Meditation for Focus (10 min.)
This guided meditation provides and introduction to focusing meditation, as well as a brief meditation with prompts to return attention to the selected focus. Check out the “Insight Timer” app for smart devices for an additional resource in focusing meditation. Another guided focusing meditation can be found here.
An intro to the science and practice of belly breathing. Good for beginners and as a refresher for those returning to belly breathing.
Progressive Relaxation (10 min.)
An active meditation wherein you’re guided to flex and relax body parts, progressing through the body from toes to head and back again.
Task Completion Meditation
A guided meditation to envision the steps of carrying out a task (instructions are generic, so you fill in the task you’d like practice).
ACT Practice: Control and Avoidance
A short explanation of how avoiding difficult feelings/experiences (instead of facing them) can impact our quality of life.
ACT Practice: Defusion
A brief intro to defusion, an ACT strategy that’s helpful in creating space and non-reactivity to thoughts and emotions.
Feelings Wheel
Can’t quite identify how you feel? Use this handy wheel that breaks down all kinds of feelings.
Mobility and Cognitive Exercises
Cerebral Motion brings you a variety of exercises for your mind and body.
Depression: Behavioral Activation
A brief guide to moving out of the depression funk.
Body tips: Vagal Nerve Guide for relaxation
Some tips and techniques for prepping for and relating to pain differently.
On Being Human Series
Relationship Wisdom
The School of Life
