The Courageous Path

Meditation is different than mindfulness: meditation is setting aside time to focus on the breath and train the mind. Mindfulness is focused attention on a specific activity in a purposeful, non-judgmental way.

Mindfulness is important because we train our brain to be more in the moment in various areas of our lives. It can lead more focus, more concentration, heightened productivity in any area of life.

This is a mindful eating exercise, so you'll want to have something to eat (ideally healthy and nutritious!) while doing this. And enjoy!

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For more on me, Rachel Horton White, and my intuitive coaching, hypnotherapy and spiritual mentoring, please visit www.soulfulworkconsulting.com

Music by Chris Kemp White (www.chriskempwhite.com).

This is a basic body scan meditation, an effective way to bring mindfulness to each part of the body, intentionally focusing on and thereby automatically relaxing the whole body.

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For more on me, Rachel Horton White, and my intuitive coaching, hypnotherapy and spiritual mentoring, please visit www.soulfulworkconsulting.com

Music by Chris Kemp White (www.chriskempwhite.com).

Guided imagery is a powerful way to work with the subconscious mind and with any blocks to your healing and ideal future that might be present. Through the guidance of a facilitator's voice, you are led into the depths of the subconscious, along with the help of an Inner Guide (spirit guide or a wise inner advisor, if you will), in this meditation you will be led to a place of uncovering resistance toward your healing path. Simply just allow your imagination to run wild here. It may feel like you are making it up, but just try to have fun with seeing the images that appear (can be animals, cartoon characters, a younger version of you, etc).

This has been adapted from the Guided Imagery for Self-Healing book by Dr. Martin Rossman.

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For more on me, Rachel Horton White, and my intuitive coaching, hypnotherapy and spiritual mentoring, please visit www.soulfulworkconsulting.com

Music by Chris Kemp White (www.chriskempwhite.com).

Sometimes we pick up on energy that does not feel like it is ours. This meditation will help you when heavy energy persists so that you can drain it out of your body (from Earth or from a magnet in your mind). Pour light in and fill your body. This is especially important if you are empathic and pick up on other people’s energy. This contains a short 2-minute clearing meditation – enjoy!

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For more on me, Rachel Horton White, and my intuitive coaching, hypnotherapy and spiritual mentoring, please visit www.soulfulworkconsulting.com

This is a 5-minute exercise to simply just pause and notice your breath, observing any emotion that you might be feeling in your body. Just bringing awareness to a feeling helps to release any "false stories" connected to the emotion.

When we have a negative thought/feeling, we often embody this in our body and thought. The RAIN acronym – “recognition, acceptance, identification and non-identification” – is a powerful way to notice and separate from the emotion. This meditation will teach you about recognizing and labeling the emotion being felt in body to bring attention to it. Accepting that we are feeling something, rather than pushing it away, allows us to just take a moment to feel it. Identify where the feeling is in your body and explore what it feels like. Non-identification is just noticing that it’s there but not getting attached to it or creating more stories around it. We identify and then non-identify. Hope you enjoy this short “pause and reflect” exercise.

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For more on me, Rachel Horton White, and my intuitive coaching, hypnotherapy and spiritual mentoring, please visit www.soulfulworkconsulting.com

This meditation is on developing the skill of open awareness, of mindfulness in our environment of sounds, sights, smells, tastes and feelings. This is an important practice in honing our ability to be in the world in a nonjudgmental, present way.

If you liked this meditation, you can learn more about me, Rachel Horton White, and my intuitive coaching at www.soulfulworkconsulting.com.

Please enjoy this meditation on identifying a "stuck" emotion held in the body and separating from it by digging into its vibration and essence. The meditation ends with drawing out stuck energy and replacing it with light.

To learn more about me, Rachel Horton White and my work as an intuitive coach in Soulful Work Intuitive Consulting, please visit www.soulfulworkconsulting.com.

This meditation will help you connect with the white light of the angelic realm, which is healing, expanding and transformational light from your heart to the celestial beings there to help us in any moment.

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For more on me, Rachel Horton White, and my intuitive coaching, hypnotherapy and spiritual mentoring, please visit www.soulfulworkconsulting.com

Music by Chris Kemp White (www.chriskempwhite.com).

This guided meditation will help you energetically separate from the fears, doubts and self-defeating thoughts that might be coming up to block your luminous expansion. We will also bring in new, positive qualities that you seek. Enjoy!​

You can learn more about me, Rachel Horton White, and the meditations I lead and intuitive counseling work I do at www.soulfulworkconsulting.com.

Music by Chris Kemp White (www.chriskempwhite.com).

It is such an honor for me to share an interview with one of the kindest souls I have ever met. She is Liz Colburn, and she has cared for my children for the past 6 years. My life changed when I met Lizzy, in more ways than one. Liz embodies compassion and kindness, showering pure love on everyone she meets. If you meet Liz, you will feel her light shine on you too. And this interview is one that touched me deeply, to hear of her life experiences and her overcoming deep trauma to be the luminous soul that she is today, experiencing the healing and miraculous presence of angels to help her through the pain. It is truly a blessing for me to know Liz Colburn. I believe that she is actually an "angel among us."

Liz Colburn lives in Portland, Maine with her husband Dan. She has a daughter, Lauren, who lives with her wife in Sacramento, California. Liz works with people in the beginning of life and in the end of life. She is a part-time nanny for young children and has spent time with many people in end-of-life work through hospice and other organizations. Liz is on staff with the Edgebrook Moving Through Grief, Trauma and Loss residential workshops and also does spiritual mentoring for young adults. Knowing that you only can take people as far as you’re willing to go yourself, Liz comes to this work honestly because she has faced the deep wounds of her own traumatic early childhood. As she was not seen and heard as a child, she loves being present with children so that they can feel seen, heard and loved.