Guided Exercises 

I hope some of these guided exercises can serve as a first aid support for those challenging times while others can help you soak up and savor those enjoyable times. These exercises are rooted in my Somatic Experiencing® and Inner Relationship Focusing training .

Each exercise includes options so that you remain empowered throughout and connected to what feels right for you. If you'd like to be notified when more exercises are posted and/ or learn about upcoming classes, you can do so by signing up here. Please feel free to email me with questions and/or any experiences you'd like to share. I'll be sure to respond! 

Disclaimer: These guided exercises are not a substitute for professional medical or mental health advice, examination, diagnosis, or treatment.

“I need a moment.” 

Sometimes we only have a few minutes before we need to pick up the phone, send an email, head into a meeting etc. If you’re wanting to catch your breath and reset before responding to what needs your attention, then you might find this exercise to be of help. Click here to download the guided exercise. Approx. 3 mins.

MetaMinds_I_Need_A_Moment
00:00 / 02:40

Coming Home to Me

So often the rushed rhythm of our days and its clamoring demands can take us away from ourselves. This guided exercise invites you to come back to yourself … to reconnect with the feel of you. Click here to download the guided exercise. Approx. 8 mins.

MetaMinds_Coming_Home_to_Me (1)
00:00 / 08:28

“Oh no you didn’t!”

Anger isn’t bad or wrong. It often arises because we feel we’ve been violated, ignored, shamed, judged, rejected etc. So, no wonder we’re feeling angry! There’s an intelligence and self-protective quality to anger. This practice invites you to skillfully turn towards your experience so that you get to feel what you feel without getting overwhelmed and, in doing so, experience shifts and insights. Click here to download the guided exercise. Approx. 18 mins.

MetaMinds_Oh_No_You_Did_Not
00:00 / 17:32

From Foe to Friend 

You may be wondering, Why would I ever want to turn towards my Inner Critic, shouldn’t I be trying to push it away, ignore it or refute it? That’s understandable but doing so would cause you to miss out on an opportunity. Inner Critics are often worried about something; the louder they scream the more worried they are. Believe it or not, they actually have our best interests at heart. As you go through this exercise, you may find your Inner Critic shifting from an enemy to a frenemy to a loyal, loving ally! Click here to download the guided exercise. Approx. 18 mins.

MetaMinds_From_Foe_to_Friend
00:00 / 17:59

Taking Time to Enjoy Joy 

Many of us find our attention is often drawn towards what went wrong, what is wrong and what might go wrong. And, if we’ve experienced trauma(s), then we’re even more oriented towards the possibility of threats and danger. Dr. Rick Hanson, author and psychologist, says it perfectly, “Our brains are hardwired for survival, not quality of life.” So, taking time to enjoy what’s pleasant is not only nourishing, restorative and resourcing, it’s also necessary. Click here to download the guided exercise. Approx. 8 mins.

Meta_Minds_Taking_Time_to_Enjoy_Joy_ (1)
00:00 / 07:52

Time Out to Tune In

We often dash and dart from one thing to the next, and in doing so, we accumulate a pile-up of stress, frustration, resentment and more. Children aren’t the only ones who need transition time. We need transition time too! So, if you’re feeling a bit off balance and wanting to feel a bit more ease and steadiness, then this exercise may be for you. Click here to download the guided exercise. Approx. 10 mins.

Meta_Minds_Time_Out_to_Tune_In
00:00 / 09:37

“Woah! What a day!” Some days just feel like a lot! Even expressing how we feel can be too much of an ask or burden. This exercise creates a space where all that’s wordless, all that's unformed, unspoken and even unseen can be just as it is. And there’s more … but maybe even doing that much is what’s needed. Click here to download the guided exercise. Approx. 18 mins.

MetaMinds_Woah_What_a_Day
00:00 / 18:20