Kara Barnhart

Mindfulness Meditation Teacher

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

Listen to your body's wisdom and respond with love.

Noting Body Sensations

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.

Find inner peace through breath awareness and reconnect with nature's rhythm within yourself.

Noting The Breath

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

Feel emotions fully but release identification with them for safety.

Noting Emotions

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

Notice the long-term perspectives shaping your experience.

Noting Mindstates

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.

Breath helps gain insight, non-judgment, and care for what's happening in our life.

The Breathing Ocean

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.

Embracing pain leads to self-discovery and freedom.

Sitting with Shame

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.

Meditation explores anger's wisdom by pausing to feel and explore the emotion and what lies beneath it.

Sitting with Anger

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

Looking inward with care can bring the warmth of the sun into our hearts.

Morning Check-In

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

Take a PAUSE before eating to make the right choices for a healthy relationship with food and self, says Janne Robinson in a meditation check-in.

Meal Time Meditation

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.

Take a moment to pause and reconnect with yourself between parts of the day, reminding yourself of who you aspire to be beyond work.

After Work 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.

Relaxing and resetting the nervous system creates a safe space for healing and helps build trust in our ability to overcome and feel whole again.

Wounded & Worthy

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.

We think we must do everything to become worthy, but we should love ourselves through the awakening journey with no end goal.

Sitting With Restlessness

“Another world is not only possible, she is on her way. On a quiet day, I can hear her breathing.” - Arundhati Roy

A new world is coming, audible on calm days.

Quality of Breath, Quality of Life

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.

Experience a safe and healing journey where your heart guides the process, fostering trust, protection, and relaxation of the nervous system.

Safe Container

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.

Guided meditation to unify mind and heart by exploring inner and outer purpose, using breath and symbolism as anchoring techniques.

Finding Your Purpose

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

Ancestors manifest physically when we reconnect with them, says Raquel Cepeda.

Connecting with Spirit

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

"Choose to love life" - A memorable poem.

Each Morning When I Wake Up

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

Follow your inspiration, choose authenticity and find pride in your actions.

Noting Inspiration

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.

Acknowledging dissatisfaction with life allows for opening the heart to receive encouragement and insight in finding the magic we know is possible.

Sitting with Dissatisfaction

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

Short guided breathwork with safety and belonging messages.

Counting the Breath - Calming the Body

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

Learn micro-muscle relaxation techniques to release stress from your face and achieve a natural glow.

5-Minute Facial

Deep relaxation between tasks to tune in and reset.

Relaxation to reset and tune in between tasks.

5-Minute Body Scan

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.

Somatic EMDR tapping technique calms body and mind, reconnecting with rhythmic energy movement for anxiety and panic.

Tapping for Anxiety

This movement aims to free the spirit from fear and judgment. If we can learn to break free, the universe opens its heart to us.

Movement focused on freeing the spirit from fear and judgment to open the heart of the universe.

Wings of a Dream - Moving Meditation

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

Gratitude for your body leads to reciprocal appreciation.

10 Minute Facial

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.

Learn to use "noting" in meditation to help the mind focus while falling asleep and settling into the dream world.

Insomnia Relief

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.

Scan the body regularly for insight, allowance, nurturing, and surrender to return to the flow of life by letting go and softening.

Body Scan

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

Sadhguru believes that he is not just his body or mind.

Out of Body

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

Identify the purpose of your repetitive thoughts and their relevance in the larger context.

Mind Chatter

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.

The 6 phases model is a map for Vipassana meditation, offering practitioners a guide to common experiences during the practice, by Vince & Emily Horn.

Introduction to The 6 Phases 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.

Insight meditation starts with setting an intention to open the door to a more expansive version of self.

Seeking - The 1st 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.

Commit to work in the second phase of insight, explore best meditation style & level of intensity for practice.

Effort - The 2nd Phase of Insight

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.

Insight's third phase offers a glimpse of freedom, reminding us of the possibility of embodying our highest self.

Breakthrough - The 3rd 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.

The 6 phases of insight meditation offer a map for Vipassana practice; in the fourth phase, practitioners must confront impermanence and a new personal truth.

Disillusionment - 4th 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. 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.

The 6 phases is a model for insight meditation, offering practitioners common experiences & a state of bliss, dis-identifying & responding to control.

Equanimity - Fifth 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. 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.

The 6 phases model offers a map for insight meditation and acknowledges that the journey of growth is ongoing.

Completion - 6th Phase of Insight

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

Relaxation through gradual release and countdown into peaceful rest.

Counting Down to Sleep

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

Forgiveness unlocks innate goodness and full power.

Forgiving Ourselves

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.

The pandemic presents a chance to bring subconscious desires to light and cultivate a more aligned life.

Creating Discipline

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

Meditation for relaxation and body restoration.

White Light Healing Sleep

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.

Learn to deal with guilt and shame by addressing the emotion, its impact on the body, healing needs, and preventing recurrence.

Sitting With Guilt

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 opens our hearts to life; living without forgiveness builds walls around our hearts.

Forgiving Another

Let the creative subconscious guide you into the dreamworld.

Follow your creative subconscious into the dreamworld.

Spirit Animal Slumber

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

Relax under the stars and embrace the wisdom that arises from a quiet mind.

The Ancient Art Of Listening

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.

Guided imagery for relaxation and body awareness, calming the nervous system to tune in to the present moment.

Mindfulness Of The Body

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.

Hypersensitivity closes off the body, mind, and heart, but befriending the emotions underneath the pain can help; you are loved and enough.

Autoimmune Response

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.

Meditation adapted from Sadhguru's Isha Kriya for bedtime relaxation, focusing on calming the mind and steady breath for dream world awareness.

Tracks by Kara Barnhart