Want to understand how or why self-compassion actually works? In this session we look at the science of self-compassion and how self-compassion affects our brain. Learn all about the power of oxytocin and how to actually make yourself feel better.

This session explores the science of self-compassion, its impact on the brain, and the power of oxytocin to help individuals feel better.

Science of Self-Compassion

How do you treat yourself when you make a mistake, stumble or trip up? If you're like most of us, you are probably very critical of yourself. In this self-compassion series, we will look at self-compassion and in this session, we'll be exploring the problem with self-criticism.

Self-compassion series addresses critical self-treatment by exploring problems with self-criticism.

Self-Compassion Series: Self-Criticism

Feeling somewhat skeptical of self-compassion? Don't worry, you're not alone. There are common beliefs or misconceptions people hold about self-compassion. In this session, we will explore this myths of self-compassion, and you'll learn that self-compassion isn't a pit party or a sign of weakness.

Explores common misconceptions about self-compassion and emphasizes its strength.

Myths of Self-Compassion

How do we actually practice self-compassion? This session takes you through the tools that we need to develop so we can become more self-compassionate.

Session explores tools to develop self-compassion.

Self-Compassion: Practice

At the end of a long day, it can be all too easy to just eat mindlessly. This meditation helps you to practice eating mindfully, so you can start to slow down and really enjoy your meals.

Meditation practice for mindful eating to slow down and enjoy meals.

Mindfulness of Food

When the last time was that you sat with nothing to do? In our busy lives, we rarely allow ourselves time to just do nothing. This track will help you to see the benefits of doing less, being more present, and soaking in the nature around you.

Take time to do nothing and be present with nature in order to reap the benefits of relaxation and mindfulness.

Why You Should Do Nothing

Do you feel stuck? Or that the same unwanted people or patterns keep showing up in your life again and again? Break free of these patterns by letting go of the outdated beliefs that you keep you stuck. Free yourself from your past and open yourself to the as yet unseen potential of tomorrow. May it be of benefit.

Break free from unwanted patterns by letting go of outdated beliefs holding you back and opening yourself to the potential of tomorrow.

Break Free of Old Patterns and People

It can be heartbreaking to feel the pain of rejection. This session will help you shift your focus to a deeper sense of self-worth and inner-love to support you in dealing with feelings of rejection and loss.

Shift focus from rejection to self-love in dealing with heartbreak, suggested in a session.

Dealing with Rejection

Many of us go through periods where we feel down. Often we try to push ourselves out of this feeling by giving ourselves a hrad time or judging ourselves for not being "happier". In this session you will learn to meet yourself with kindness and support yourself through the inevitable highs and lows of life, rather than beating yourself up.

Learn to be kind to yourself during times of low mood instead of self-criticism in this session.

Feeling Down? Nurture Yourself

Many of us grow up with ideas about how we want life to look. But then somehow things don't turn out quite like you imagined. Many of us feel like there are dreams or hopes that we haven't been able to live. This session helps you to get unstuck and live a life more true to yourself.

Session helps you get unstuck and live life true to yourself by addressing unfulfilled dreams and hopes.

Help, I Feel Stuck

There are many things in life we find hard to accept, and it's usually for a good reason. But not accepting things means that we can just become stuck. Learn how to accept the difficult things in our own lives so that you can free yourself from suffering.

Learning to accept difficult things in life can help free oneself from suffering.

Accepting Difficult Things

When something feels important to us, we often get stuck worrying about it. This can leave us feeling stressed, anxious and exhausted. Learn how to let go of worry, so that you can live with greater ease.

Learn to let go of worry to live with greater ease and avoid stress, anxiety, and exhaustion.

Letting Go of Worry

We can get caught up with all the things we should do, "I should buy a house, I should have this kind of job, etc". Many of us don't stop to reflect on what's truly important to us and how we want to spend our one wild precious life. In this session, we explore the most common regrets that people have and encourage you to think about how you want to live your life.

Reflect on what's truly important to you and avoid common regrets in life.

Will You Look Back with Regret?

When we are really anxious, our flight or fight response becomes active. This is what leads us to feel all the physical symptoms associated with anxiety. Learn how to switch off your fight and flight response through these three simple techniques called the TIP skills. In this session we will be exploring P for Paced Breathing.

Learn to switch off fight or flight response through TIP skills. Paced Breathing is one simple technique for anxiety management.

Dealing with Anxiety - the Tip Skills

This coaching session will help you to build the confidence and inner-strength to face any challenge or situation that brings up fear, anxiety or avoidance e.g. Difficult conversations, giving a presentation, asking for something you deserve.

Build confidence and inner-strength to face fears and challenges through coaching, such as difficult conversations, presentations, or asking for what you deserve.

Facing Challenges with Confidence

When our emotions are really high, it can feel we're stuck in a storm. Learn how to deal with strong emotions and become kinder towards yourself.

Learn to manage strong emotions and practice self-kindness during difficult times.

Weathering Emotional Storms

We don't need to be courageous all day, every day. But in times when it really counts, we need to learn how to act with courage. The good news is that it's a lot more simple than you might think!

Acting with courage is simple and necessary during critical moments, but we don't need to be courageous all the time.

How to Act with Courage and Be Bold

We all suffer from overflowing to-do lists and sometimes we feel like we're not doing anything at all. So how do we break this pattern? Learn how we can actually get them done through simple and helpful strategies.

Learn simple and helpful strategies to tackle overflowing to-do lists and get things done effectively.

Getting Things Done

When we are really anxious, our flight or fight response becomes active. This is what leads us to feel all the physical symptoms associated with anxiety. Learn how to switch off your fight and flight response through these three simple techniques called the TIP skills. In this session, we will be exploring I for Intense Exercise.

Learn to turn off anxiety's physical symptoms with TIP skills; explore intense exercise as a technique.

We have to make decisions all day long and yet when it comes to making big life decisions, we can find it really hard to know whether we're making the "right" decision, and as a result often find ourselves feeling paralysed. Learn the 3 things that can help you to make these big decisions.

Learn the 3 things that can help you make big life decisions and avoid feeling paralyzed.

Making a Big Decision

We usually associate vulnerability with fear, discomfort or rejection. But when we allow ourselves to be vulnerable, we can experience the joys of life.

Being vulnerable can lead to experiencing the joys of life, despite fear, discomfort, or rejection.

Choosing Vulnerability

In order to move beyond fear and self-doubt, we need to unlock the beliefs that keep us stuck within our comfort zones. Learn how to move into the possibility of your life.

Unlock beliefs to move beyond fear and self-doubt and embrace the possibilities of life.

Unlocking Our Fear Based Beliefs

There are times in our lives when we have to, willingly or not, experience a change in our identity. Transitioning from one identity to another can be so difficult and yet it's also an opportunity for growth. This session helps you to move through losing your old identity and will give you helpful strategies so that you can transition with ease into your new one.

Session helps with transitioning to a new identity, providing strategies to overcome difficulties and opportunities for growth.

Dealing with Losing an Identity or Role

We live in a busy world and many of us experience significant amounts of stress every day. This is an invitation to slow down, to stop leaning into the next moment, and to be present in the here and now.

Slow down and be present in the moment to reduce stress and enjoy life.

Are You Feeling Stressed?

We are all very good at worrying, but it tends to be a futile process because we often go round and round in circles and never come to a helpful conclusion. In this session, you'll learn how to step out of worry, how to move into problem-solving, and how to take action so that you can let go of worry.

Learn to step out of worrying and move into problem-solving in this session to let go of worry.

Stop Worrying and Take Action

Each time a challenge arises in our life, it's only normal for fear to come up. The problem with this, is that we can then avoid taking healthy risks in our lives. Learn how to move beyond this fear.

Overcoming fear is crucial to taking healthy risks in life, as fear can prevent us from moving forward.

Moving Beyond Fear

Do you constantly feel like you're not good enough? Does your inner critic remind you of this all the time? This track will take you through an exercise to help you shift from not enough to being enough. Just as you are.

This track helps shift the mindset from feeling not enough to being enough as you are.

Not Good Enough?

Are you up late worrying? Often when our head hits the pillow, we can start worrying about all the things from our day or we start anticipating things to come. In this session, learn how to engage in constructive problem solving and let go of unhelpful worrying.

Learn how to solve problems constructively and let go of unhelpful worrying in this session to avoid late-night worries.

Up Late Worrying?

Do you find yourself getting stuck in judgment? Yet what's the cost of this for you? Learn how to free yourself from the burden that is judgment.

Learn to free yourself from the burden of judgment and its costs.

Letting Go of Judgment

We often harbor feelings of self-doubt, questioning whether we have done enough in our relationships, in our work, or by this time in our lives. It can leave us feeling that underneath it all we are never quite enough. If you have been struggling with feelings of self-doubt, unworthiness or not-enoughness, this short meditation is an invitation to connect with a deeper sense of worthiness. Knowing that at the heart of it, you are enough, gives you the strength and steadiness within to navigate the highs and lows of life.

Struggling with self-doubt? Meditate to find a deeper sense of worthiness and know that at the heart of it, you are enough to navigate life's ups and downs.

Knowing You Are Always Enough

This meditation is designed to start your day off well, harnessing the energy from the rising sun to bring peace and equanimity into your day.

Morning meditation using the energy from the rising sun to bring peace and equanimity into your day.

Energized Morning: Taking In The Light

In this practice, we make room for new possibilities. This meditation helps you to let go of the things that have been weighing you down and the stories from your past, so that you can move forward, feeling lighter and stronger, and create space for new beginnings and possibilities in your life.

Meditation to let go of the past and make space for new possibilities in life.

Making Room For New Possibilities

When we are anxious or stressed, our brains go into flight or fight mode, and we find it hard to calm ourselves. This meditation helps you to reduce your anxiety by targeting the fear system of your brain and providing you relief from anxiety or stress.

Reduce anxiety with targeted meditation on the fear system of the brain.

I Am Safe

Let go of anything you don't need right now, to help you sink into a deeply relaxed state and let go of any anxiety.

Release unnecessary things to relax deeply and let go of anxiety.

Relaxed and Renewed

Often when we are stressed or tense, we spend out time thinking about what we have to do next. Yet this means that we can lose touch with what is already here. This is a simple practice to help you come home to presence and fill your heart with gratitude.

Practice gratitude to come home to the present moment and alleviate stress.

Feeling Stressed?

Let the stillness of a new day fill your heart with gratitude and openness.

Embrace the stillness of a new day with gratitude and an open heart.

Grateful Morning

While anger is a very normal emotion to experience, carrying feelings of anger with us throughout our day can lead us to feel tense and irritated. This meditation helps you to let go of anger through the use of your body.

This meditation helps release anger by using the body to let go of tense and irritated feelings.

Letting Go of Anger

When we want to calm or soothe ourselves, it can help to take ourselves in our mind's eye to a safe place in our mind. This meditation exercise allows you to create a safe and soothing place, so that you can feel calm and relaxed.

Meditation exercise helps to create a safe and soothing place in mind for calming and relaxing oneself.

Safe and Soothing Place

In our daily lives, if we stop and tune in, we can often sense a background hum of anxiety or stress. This meditation has been designed to help you let go of this constant feeling of stress and anxiety, and to inside find equanimity and peace.

A meditation to let go of stress and anxiety and find inner balance and peace.

Letting Go of Anxiety

Sometimes we just need a quick pause, a moment for ourselves, to ground and center. This meditation is designed to help you to take the moment that you need, to calm and refocus, so that you can go peacefully about your day.

Meditation designed to help you take a moment to calm and refocus so you can go peacefully about your day.

Moment For Yourself

Practicing gratitude allows us to build our resilience to negative or upsetting events that happen in our lives, and allows us to better navigate daily frustrations. This simple practice helps you to cultivate gratitude in your own life.

Practicing gratitude helps build resilience to negative events, navigate daily frustrations, and cultivate gratitude in one's own life.

Cultivating Gratitude

In our daily lives, we are often rushing from one moment to the next. There is very little time when we don't feel like there is something pressing to do. This meditation is an invitation to pause, slow down for a few moments, and to reconnect with some stillness and peace amidst the busyness of your life.

Take a few moments to pause and find stillness amidst the busyness of life with this meditation.

Stillness Amidst the Busyness of Life

When something positive happens in our day, we often just brush it off. But learning how to tune into and soak up these positive experiences really helps to increase our resilience to negative experiences.

Embracing positive experiences can boost resilience to negative ones.

Letting Positivity Soak In

There are times in our life when things change and we weren't expecting them to. When unwanted change happens, we find it extremely difficult to accept and embrace it in our lives. This meditation helps you to open yourself up to accepting change, and allows you to let go of the suffering that comes along with unwanted change.

Meditation helps embrace and accept change in life and let go of suffering caused by unwanted changes.

Accepting Change

Often we seek happiness from external things, yet happiness resides within us. This meditation helps you to connect with your own sense of happiness, joy and inner contentment.

Meditation helps connect with inner happiness, joy, and contentment.

Happiness from the Inside Out

A mindful body scan gives us the rare opportunity to experience our body just as it is, in this moment. It allows us to feel connected with ourselves, grounded and relaxed. Many of us carry so much tension in our body and it's not until when we tune into it, that we can start to let go of everything that is weighing us down.

A mindful body scan helps us feel connected to our body and release tension, allowing us to be grounded and relaxed in the present moment.

Body Scan

Start your day well and set yourself up for the rest of the day with this meditation, which allows you to take in the stillness of the morning, that magical time when we feel deeply comfortable, relaxed and at ease.

Meditation in the morning can provide a calm and relaxed start to your day, helping you to feel comfortable and at ease.

Good Morning

There are certain times in the day when we just need to take a breath and reconnect with ourselves. This meditation helps you to step out of the busyness of your day and gain back some clarity.

Take a breather with a meditation to escape daily busyness and regain mental clarity.

I Need to Take a Breath

Our lives are busy. We tend to spend a lot of our day rushing from one thing to the next. This meditation allows you to slow down, find peace and serenity, and is particularly helpful if you have been feeling stressed or overwhelmed.

Meditation slows down busy lives, provides peace, and helps with stress.

Slowing Down in a Busy Day

This sleep meditation will help lull you into a deep and restorative sleep. Letting go of all the busyness and worries of the day. Allowing yourself to gently fall into a long and restful sleep so that your body can refuel for the day ahead. Sleep well, sleep deeply x

This sleep meditation helps you relax and fall into a deep, restorative sleep, leaving behind the worries of the day.

Falling into a Deep and Restorative Sleep

When we fight our reality or struggle against change, we can inadvertently create more suffering for ourselves. By allowing ourselves to let go and accept things as they are, we suffer less. This meditation is designed to help you let go of the things that you can't control through the use of your body and mind.

Let go of what you can't control to suffer less. Meditate to accept reality and avoid creating more suffering for yourself.

Letting Go of Resistance

Often we get caught up in our minds or swept away by our emotions. We can feel unsteady, disconnected or overwhelmed. This is a simple practice for reconnecting and grounding ourselves in the present moment, so that we can move through our day with a sense of ease and internal balance.

A simple practice to ground oneself in the present moment, overcome emotions and move through the day with ease and balance.

Feeling Grounded

This meditation uses the soft cleansing imagery of a rain shower to help you calm and centre yourself, allowing thoughts, feelings or difficulties to wash away.

"Calming meditation using rain imagery to wash away thoughts and feelings."

Cleansing Rain Meditation

This meditation will help you to let go of a busy mind, and help you to drift peacefully off to sleep.

Meditation to calm busy mind and aid peaceful sleep.

Waves of Sleep

A short mindfulness practice of wishing loving-kindness for one's self and others.

Mindfulness practice of loving-kindness for self and others.

Loving Kindness for Self and Others

Our mind produces thoughts like our heart beats and our lungs breathe. When our mood is low, our inner critic produces a lot of unhelpful, unkind thoughts. Discover more about unhelpful thoughts, how to identify them, and what we can do about them.

Our mind produces thoughts constantly, including unhelpful and unkind ones when our mood is low, but we can learn to identify and manage them.

Unhelpful Thoughts

We often look to others to validate or acknowledge our emotions. But by learning to do this for ourselves, we're not as reliant on others and we can manage our own emotions more effectively. Self-validation helps us to better understand and effectively respond to our emotions, rather than just finding ourselves reacting to what life throws at us.

Self-validation enables us to manage our emotions effectively, without relying on others to acknowledge or validate them.

How To Validate Yourself

We can't get rid of our thoughts, but we can generate more helpful and realistic thoughts. This exercise takes you through the process of Socratic questioning, which will help you to engage in more effective ways of thinking about a situation.

Socratic questioning helps generate realistic and helpful thoughts to engage in more effective thinking.

Generating Alternative Thoughts

Discover more about the cycle of anxiety and what you can do about it.

Learn about anxiety cycle & its management.

How the Cycle of Anxiety Works

There are a few ways we can manage negative unhelpful thoughts. One way is through mindfulness of thoughts, otherwise known as cognitive defusion. This exercise will help you to develop a new relationship with your negative thoughts and reduce the intensity of these thoughts.

Manage negative thoughts with mindfulness, known as cognitive defusion, to reduce intensity and develop a new relationship with them.

Mindfulness of Thoughts

Discover what cognitive behavioural therapy is and how we can approach it through a lens of compassion for ourselves.

Learn about cognitive behavioural therapy and approaching it with self-compassion.

Compassion Cognitive Behavioural Therapy

Why do we get low mood? There are a number of factors at play when it comes to a depressed, low, or down mood. Discover how the cycle of a low mood works, and how our thoughts, feelings, and behaviors influence this.

Various factors contribute to a low mood, including negative thoughts, feelings, and behaviors that influence the cycle.

Low mood - where does it come from?

When our mood is low, we can spiral into unhelpful, negative thoughts. Use this track to help you work through these unhelpful thoughts with a classic cognitive-behavioral technique, with a compassionate spin.

Use a track to work through negative thoughts and practice cognitive-behavioral technique with a compassionate approach.