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

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

Noting Emotions

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

Morning Check-In

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

Each Morning When I Wake Up

How Is Your Heart?

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

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

Noting Mindstates

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

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

10 Minute Facial

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

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

5-Minute Facial

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

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

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

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



Counting the Breath - Calming the Body

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

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

“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

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

Deep relaxation between tasks to tune in and reset. 

5-Minute Body Scan

Let the creative subconscious guide you into the dreamworld. 

Spirit Animal Slumber

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

Counting Down to Sleep

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

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

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

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