Listen before bed to unwind and rest easier. This meditation incorporates concepts from ACT-I and CBT-I to offer a gentle and compassionate approach to addressing sleep struggles.

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A guided introduction to slow, steady breathing, also known as resonant or soothing rhythm breathing, designed to support calm, focus, and heart rate balance. Special thanks to Dr. Paul Gilbert for his teachings.

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This 2-minute guided grounding meditation can be a powerful tool during uncertain times. When life feels unpredictable, the mind may spiral into worry, making it harder to focus and feel at ease. Whether you're new to meditation and looking for a simple way to start or an experienced practitioner wanting a moment of stability, this short grounding practice can help anchor you to the present.

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Finding Your Center in Times of Change is a guided meditation to help you feel grounded, soften to uncertainty, and meet change with compassion and steady presence.

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This adapted version of Jon Kabat-Zinn's Mountain Meditation is designed to help you feel grounded and steady during uncertainty.

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Influenced by my ACBS SW Peer Supervision Group, Dahn Yoga, and Allina Health

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This modified RAIIN meditation is influenced by Tara Brach, Michele McDonald, Paul Gilbert, Zindel Segal, Dennis and Laura Silberstein Tirch, and Kelly Wilson.

This guided meditation is designed to be revisited. RAIN helps cultivate an inner sense of warmth and openness, broaden perspectives, and release limiting stories, allowing you to approach yourself with more kindness.

In this modified version, there is a second letter, “I,” to RAIIN, which I will explain during the meditation.

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Bring attention to the body and breathe, allowing meditation to happen.

Influenced by Cortland Dahl and Sharon Salzberg

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This meditation highlights noticing external conditions and internal states to strengthen awareness and deepen relaxation.

Inspired by Tuere Sala and Kristen Neff

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This 5-minute guided meditation offers focused breathing and self-reflection questions about your future. Enjoy!

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