Meditate With Zachary Phillips

Listen to these Calming Affirmations for 21 days to help reshape subconscious beliefs around fear, grow a sense of safety within your body, calm your nervous system, and reconnect with the present moment.

To get the most out of these affirmations, as you listen, try to feel each statement as your reality, visualizing it as your truth. Not something you are moving towards, but something that is already a part of who you are.

Listen next:

Explore more guided meditations (also available via  iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app.

Want To Go Deeper?

Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

This Intuitive Guidance combines somatic healing, meditation, visualization, and psychotherapy to help you reintegrate lost parts, release trauma, and reconnect with your full self.

By slowing down the body, grounding in the self, then scanning the body for parts and feeling deeply, you connect, allowing them to express, release, and eventually reintegrate.

We hold that the body keeps the score, with trauma sometimes leaving us stuck in fight, flight, freeze, fawn, or fantasy. We also hold that emotions are messages, and that through an attitude of compassionate curiosity and calm confidence, we can heal.

This is deep and transformative work. It may be challenging, but for fellow survivors, it can be necessary. So go gently, but keep going!

Listen next:

Explore more guided meditations (also available via  iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app.

Want To Go Deeper?

Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

This session introduces the "Double-Inhale Sigh" micro-meditation.

To practice, take a slow deep breath in through the nose. When you reach the top, take another small 'sip' of air and hold for five seconds.

Slowly release with a physiological sigh (the 'ahhhhhh' sound). Then at the bottom of the breath, simply wait until your body is ready to breathe in, and begin again.

Repeat this process three times for instant calm.

Listen next:
Explore more guided meditations (also available via  iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Want To Go Deeper?

Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

"Recognise, Allow, Investigate, and Nurture". The RAIN approach to mindfulness meditation offers a simple, gentle, yet expansive practice to introduce mindfulness meditation.

This session begins with a calming of the nervous system with slow calm sighing breaths and the stillness of the body, then guides you to become non-judgmentally aware and accepting of what is arising in this moment.

It finishes with a 10-minute silent sit and a gentle grounding into the present moment.

Listen next:

Explore more guided meditations (also available via  iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Want To Go Deeper?

Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

In this session we practice 'entrainment' the process of mindfully focusing upon multiple objects of meditation. This is a meditation for busy minds. We begin with a focus upon the sensations of warmth of a hand upon our skin. From there we continue to add points of focus until we reach a point that is challenging but not overwhelming. Eventually our minds will settle into the process, growing calm yet focused.

In order, we entrain a focus upon: warmth, visualization, breath, mantra, eyes, and connection.

Listen next:

Explore more guided meditations (also available via  iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Want To Go Deeper?

Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

Are you afraid of silence?

We are blessed to have the world’s knowledge at our fingertips, but endless access comes at a cost.

We fill every quiet moment with content, but lose something in the process.

Silence itself is a teacher, and the most direct path to the self is to simply sit.

This talk explores the importance of silence, reframing it as a mirror to the self and its embrace as an act of radical self-acceptance.

Listen next:
Explore more guided meditations (also available via  iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Want To Go Deeper?

Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

In this session we practice 'Forgiveness.'

We begin by slowing down the breath, releasing the muscles, calming the body and connecting to the heart.

From there we practice forgiveness in three directions, feeling in our bodies where we are holding onto tensions.

1: Asking forgiveness from those you have harmed.
2: Forgiving yourself for the ways you have caused harm or fallen short.
3: Offering forgiveness to those who have harmed you.

"I forgive, and ask for forgiveness"
"I let it go, and just feel"

We finish by returning and grounding in the present moment.

Listen next:
Explore more guided meditations (also available via  iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Want To Go Deeper?

Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

This short guided meditation begins with a brief check-in, followed by 10 slow, deep, sighing breaths into the belly. This simple breathing practice helps calm the nervous system, release physical tension, and bring your attention back to the present moment. Use it whenever you feel stressed, overwhelmed, anxious, or need a reset.

Begin with a brief check-in.

Breath in through the nose, low into the belly, and slow.

Add a sighing out breath.

As your body begins to settle, notice what you are feeling. Ask yourself what you need to feel safe, supported, and calm, then respond to that need with kindness.

Listen next:
Explore more guided meditations (also available via  iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Want To Go Deeper?

Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

What am I feeling? This simple question can tell us so much about what we are experiencing and what we need. This meditation helps kids to develop introspective skills by guiding them through a process of self inquiry, prompting them to explore and express their inner world. With practice they will learn the language of their body and mind and grow the confidence to share it with you. Reducing meltdowns and overwhelm.

Begin by taking some slow, deep, sighing breaths, in through the nose and out through the mouth.

Turn your attention to your senses. What are you feeling in your body right now? Can you name those feelings? What do you need?

Share what you are feeling in your body and get yourself what you need to feel safe and calm.

Listen next:
Explore more guided meditations (also available via  iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Want To Go Deeper?

Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

This session introduces the practice of 'Gratitude Breathing' - a simple way to respond to overwhelm, stress, and triggers.

Begin by taking a breath with and audible sigh, then wait and allow your body to breathe in.

Actively relax your body.

Foster feelings of gratitude to a person, pet, plant, or place in your life.

Repeat this process until the distress passes.

Optional: add to the words “I am here, now. And this moment is safe.”

This practice was adapted from “The Hidden Power in a Breath of Gratitude” a Ted Talk by Rory Ledbetter

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.

Want To Go Deeper?

Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.