5 minutes of guided breathwork with messages of safety and belonging.

Counting the Breath - Calming the Body

Give yourself the gift of a PAUSE within which you are better able to choose the next right action with honesty, ownership, and dignity. Use this meditation check-in before snacking or eating a meal in order to foster a healthy relationship between food and self. “You are worthy darling. Oh so deliciously worthy.” - Janne Robinson

Meal Time Meditation

When we can relax & reset the nervous system, when we can give all parts of ourselves a safe space to rest & heal, we resource the subconscious with trust in our ability to overcome and feel whole again.

Wounded & Worthy

Journey into a world all your own; where it is safe for your heart to guide your healing, safe to let go and let pain be held. This session focuses on deep relaxation of the nervous system and encourages the subconscious to evolve through a story of trust, nurture, and protection.

Safe Container

When we cannot forgive, we live with a wall around our hearts. Here the invitation is to consider forgiveness as a means of reopening to the fullness of life.

Forgiving Another

Guilt and shame cause us to feel separate and unworthy. Here we will work with the emotion, what it brings up in the body, what we might need to heal, and how to stop from sending this second arrow again in the future.

Sitting With Guilt

In opening to the possibility of forgiveness, we remember our innate goodness, our desire to live in our full power.

Forgiving Ourselves

Learn to recognize what your looping thought patterns are trying to achieve. How do they fit into the bigger picture?

Mind Chatter

When we let heartfelt inspiration lead our action, we find pride in our authenticity. There is always a spark, along with a choice.

Noting Inspiration

This guided meditation aims to give the mind and heart a unifying intention. We’ll explore the idea of our inner and outer purpose and anchor insight through breath and symbolism.

Finding Your Purpose

The 6 phases, as developed by Vince & Emily Horn, is a model for the process of insight meditation. It offers practitioners a map of the common experiences of Vipassana practice.

Introduction to The 6 Phases of Insight

The pandemic asks us to bring the longing of the subconscious to light and act on. A precious opportunity for the cultivation of a more aligned life.

Creating Discipline

Let go of identification with emotions while still feeling them fully. It is safe to feel this now.

Noting Emotions

When we can learn to be with what hurts most - what we most wish to turn away from - little by little, we deepen our knowledge of Self and reclaim our freedom.

Sitting with Shame

How Is Your Heart?

Our bodies have voices of their own, longing to be heard and cared for. May we listen for their wisdom and respond with love.

Noting Body Sensations

An invitation to notice the long-term perspectives coloring your experience.

Noting Mindstates

To receive the sun’s warmth in our hearts, we need only look inward with care.

Morning Check-In

Thank your body regularly and it will start to thank you back.

10 Minute Facial

Just as we scan the mind during meditation, we scan the body regularly as a practice of insight, allowance, nurturing, and surrender. Returning to the flow of life when we remember to let go and soften, even when meeting our edges.

Body Scan

This meditation introduces the use of “noting” as it pertains to falling asleep… giving the mind something to focus on as it settles into the dream world.

Insomnia Relief

Reconnect with the natural rhythm within. Using the breath as an anchor, we can always be at home in this body, and in this world.

Noting The Breath

Release and lighten, one step at a time, counting down into peaceful rest.

Counting Down to Sleep

Glow from within! Micro-muscle relaxation for stress held in the face.

5-Minute Facial

Let the creative subconscious guide you into the dreamworld.

Spirit Animal Slumber

Deep relaxation between tasks to tune in and reset.

5-Minute Body Scan

In the third phase of insight, we get a glimpse of freedom. Of what it would be like to embody our highest self. There is relief with this much-needed reminder of what is possible.

Breakthrough - The 3rd Phase of Insight

Here is a brief introduction to the somatic EMDR technique of tapping. It can be so calming to the body, especially while experiencing flight/fight responses of anxiety or panic. It is a return to our primal connection of rhythmic energy movement that grounds the body and calms the mind.

Tapping for Anxiety

Some part of us becomes convinced we have to do it all, and that in the doing we’ll become worthy. Our practice is then to love ourselves through our journey of awakening with no destination in mind.

Sitting With Restlessness

Anger can only alchemize when we first let it be here. In this meditation, we will pause to investigate the emotion, what lies beneath, and the wisdom it holds when given space to be felt and explored.

Sitting with Anger

This guided meditation is designed to help you reach a deep level of relaxation while helping the body begin to regenerate and restore.

White Light Healing Sleep

Hypersensitivity causes the body to become closed off, eventually even the mind and heart as well. Do you catch yourself thinking, “It feels like my body is working against me, making life harder than it should be…” If you are feeling trapped in your body, know you are not alone. Know that your body is trying its hardest to help. And the emotions underneath the pain are asking to be befriended. You are loved, you are enough.

Autoimmune Response

In noticing dissatisfaction with life, we admit to ourselves that something is missing. We intuitively feel there must be more to life than this and can sense the sadness in not finding the magic we know is possible. This meditation acknowledges this stage of our journey and opens the heart to receive encouragement and insight.

Sitting with Dissatisfaction

The 6 phases, as developed by Vince & Emily Horn, is a model for the process of insight meditation. It offers practitioners a map of the common experiences of Vipassana practice. With practice, the 5th phase of insight comes as a state of bliss irrespective of circumstance. Learning to dis-identify and respond rather than react to what lies outside our control.

Equanimity - Fifth Phase of Insight

Give yourself the gift of a PAUSE between parts of the day. Check-in, ground, and remember who you most aspire to be outside of the office.

After Work Meditation

Guided imagery to help relax and ground down while tuning in to what is present. Calm the nervous system and notice what the body is saying.

Mindfulness Of The Body

This heart-opening session guides us to use the breath as a vessel for insight, non-judgement, and care, for what is showing up on our shore.

The Breathing Ocean

I choose to love this life. A poem to remember.

Each Morning When I Wake Up

“I am not this body, I am not even this mind.” - Sadhguru

Out of Body

“When we illuminate the road back to our ancestors, they have a way of reaching out, of manifesting themselves...sometimes even physically.” ― Raquel Cepeda

Connecting with Spirit

Fall asleep under an ancient night sky… Soften and open to the wisdom that speaks when we quiet our minds.

The Ancient Art Of Listening

Kara Barnhart

Gentle Embodiment Advocate

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

Aimed to calm the mind and steady the breath, this meditation is perfect for bedtime. Adapted from Sadhguru’s Isha Kriya practice, this meditation offers cosmic wisdom and awareness of the breath as portals to the dream world.

Breathing Sleep Mantra

The 6 phases, as developed by Vince & Emily Horn, is a model for the process of insight meditation. It offers practitioners a map of the common experiences of Vipassana practice. As our journey inward reaches completion, we honor our desire to grow and the continued effort needed to see it through. While we have reached some sort of resolution, we know there is no true beginning or end… the revolution of spirit continues.

Completion - 6th Phase of Insight

The 6 phases, as developed by Vince & Emily Horn, is a model for the process of insight meditation. It offers practitioners a map of the common experiences of Vipassana practice. In the fourth phase of insight, we discover that things are not what they seem. We have a new personal truth to digest, and must start the process of familiarizing ourselves with impermanence.

Disillusionment - 4th Phase of Insight

In the second phase of insight, we commit to putting in the work. It’s a time to explore which style of meditation will best match your intention, and what level of intensity your practice is calling for.

Effort - The 2nd Phase of Insight

In the first phase of insight meditation, we begin with a question. We set an intention for our practice, which will carry us through our journey inward and open the door to a more expansive version of self.