Use this visualization practice to let go of resistance and struggling in life. Instead of protecting, allow yourself to trust the natural flow of the Universe. Allow yourself to trust your Self.

Flow with the Universe - Not Against It

This exercise is based on the "Focusing" technique as created by psychotherapist, Eugene Gendlin. This will help you gain clarity on whatever feels stuck in your life and shift old storylines into a new, creative, and physically felt experience. Gain balance in your processing of life by harmonizing the right and left brain hemispheres through this "focusing" method.

Balance your Brain: "Focusing" Technique

When notice feelings of stress, anxiety, anger, and overwhelm building, sometimes all we need are a few deep breaths to reset the previous momentum of our day and open back up to the New day in front of us. Here is simple guidance aimed at a quick reset, which can make the difference between just a few moments of negative emotion and an entire day/week/month (or more) of that emotion built upon other difficult experiences. Enjoy!

Just A Few Deep Breaths

Spend some time with a part of you that may have been left behind. We all have various "parts" of ourselves that can sometimes be in conflict, which is generally what's at play when we experience negative emotions. Here is a practice to help you care for yourself when you feel angry, sad, anxious, stressed, or whatever feeling you might be feeling. Somewhere along the line, the feeling is totally valid and just needs to be understood, or simply just needs to be felt. In this guided visualization, I will lead you to encounter your own "inner child self," and you will utilize your imagination to experience this encounter in the present moment. Thanks for joining me!

Inner Child Guided Visualization

Sometimes it can be a challenge to let the thinking mind come to rest when it's time for sleep. Use this simple guidance, along with music made specifically for facilitating sleep, to let the thinking mind take a well-deserved break and naturally merge into the healing realm of sleep. The session begins with vocal guidance which stops about halfway through, leaving you to just Be.

Merging With Sleep (Music by Kamerin)

Your Observer Self is always here, always available to provide a broader perspective on whatever is happening, whatever may be stressing you out or causing you anxiety. Through the expanded lens of the Observer, things are okay, Right Now. Drop into the Observer for a few moments, and then re-engage with life in the way you truly want to.

The Observer Self

Connect with the pure and immediate experience of your senses by dropping through the story of language into the raw sensation of Right Now. We will systematically open each sense door, including that of thinking, and conclude with awareness of awareness itself.

Come To Your Senses

Just take three deep breaths (breathing in for four seconds and out for seconds) and completely reset the momentum of your day. The day has developed a certain momentum, a speed of habit energy. Through the breath, move out of this accumulated energy and into something New: Just This Moment.

Slow Down With 3 Deep Breaths

Simply notice three things you see, hear, and feel; then two; then one. This technique quiets the habitual story of anxiety by forcing your mind to observe just what's happening around you right now. Use this method to slow down the thinking mind and feel into the observing mind. Through the lens of the observing mind, there is nothing wrong, there simply Is.

Anxiety Relief: Grounding Technique

There are a variety of instructions available regarding the "proper" posture/sitting position to embody within meditation practice. Here's some guidance to help you explore why posture is important and to help you find your intuitive meditative posture. Then try extending this posture to your everyday living.

Be Like A Flower

Come with me back to just what's happening Right Now. Don't worry about this being a "formal" guided meditation. Just let it happen however feels best. The thinking mind wants to be anywhere else but here, but Here is the only place we can ever be! So let's return Here. Just come back Here. Use this guidance as a reminder, as an encouragement to return Here whenever the thinking mind forgets that it is already here and that Here is all there ever is. Just This.

Come Back Here Now (music by warmkeys.)

These simple yet nuanced frequencies are intended to facilitate both focus and relaxation, a relaxed focus. Focus on what? Focus upon simply Being Alive, as it is happening Right Now. There is nothing else. Use this sound to drop deep within the unadorned Reality of the present moment.

Deep Relaxed Focus (Pure Sound)

This track was created in collaboration with the musical artist Kamerin specifically for the purposes of deep sleep. Along with the sounds, focus on the physical sensations of your body without labeling them - no language here. Gradually let each muscle release and let go (you may have to re-let go several times, and that's okay!). May you rest well.

Deep Sleep Sounds by Kamerin

Charles Freligh, PhD

Psychologist

AFGHANISTAN

ALAND ISLANDS

ALBANIA

ALGERIA

AMERICAN SAMOA

ANDORRA

ANGOLA

ANGUILLA

ANTARCTICA

ANTIGUA AND BARBUDA

ARGENTINA

ARMENIA

ARUBA

AUSTRALIA

AUSTRIA

AZERBAIJAN

BAHAMAS

BAHRAIN

BANGLADESH

BARBADOS

BELARUS

BELGIUM

BELIZE

BENIN

BERMUDA

BHUTAN

BOLIVIA

BONAIRE, SINT EUSTATIUS AND SABA

BOSNIA AND HERZEGOVINA

BOTSWANA

BOUVET ISLAND

BRAZIL

BRITISH INDIAN OCEAN TERRITORY

BRUNEI DARUSSALAM

BULGARIA

BURKINA FASO

BURUNDI

CAMBODIA

CAMEROON

CANADA

CAPE VERDE

CAYMAN ISLANDS

CENTRAL AFRICAN REPUBLIC

CHAD

CHILE

CHINA

CHRISTMAS ISLAND

COCOS (KEELING) ISLANDS

COLOMBIA

COMOROS

CONGO

CONGO, THE DEMOCRATIC REPUBLIC OF THE

COOK ISLANDS

COSTA RICA

COTE D'IVOIRE

CROATIA

CUBA

CURACAO

CYPRUS

CZECHIA

DENMARK

DJIBOUTI

DOMINICA

DOMINICAN REPUBLIC

ECUADOR

EGYPT

EL SALVADOR

EQUATORIAL GUINEA

ERITREA

ESTONIA

ETHIOPIA

FALKLAND ISLANDS (MALVINAS)

FAROE ISLANDS

FIJI

FINLAND

FRANCE

FRENCH GUIANA

FRENCH POLYNESIA

FRENCH SOUTHERN TERRITORIES

GABON

GAMBIA

GEORGIA

GERMANY

GHANA

GIBRALTAR

GREECE

GREENLAND

GRENADA

GUADELOUPE

GUAM

GUATEMALA

GUERNSEY

GUINEA

GUINEA-BISSAU

GUYANA

HAITI

HEARD ISLAND AND MCDONALD ISLANDS

HOLY SEE (VATICAN CITY STATE)

HONDURAS

HONG KONG