Trauma Informed and Resiliency Focused, Compassion Infused Meditation and Mindfulness

Stillpoint Visions creates a soothing and comforting container within which you are empowered to cultivate resilience and lean into your own (sometimes hidden) pockets of support and resources.  

A place of inclusiveness for all, Stillpoint recognizes the common humanity we share within a diverse and complex framework of individual strength and vulnerability. It is from here that we can learn humility, develop courage, and engage our creativity to build the capacity for greater buoyancy.

Our ability to sit with difficult emotions, and to process experiences can vary from moment to moment. Recognizing our own limits, boundaries and flexibilities allows us to discover our own inner processing space through self awareness and radical choice. 

Welcome home to yourself.

A Sight Anchor for Calming

A Sound Anchor for Calming

A Touch Anchor for Calming

A Taste Anchor for Calming

Creating a Sacred Space

Cultivating the Soil for Change

Meeting Your Wise Guide

Kimber

Neuro-Trauma Informed Mindfulness

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

This is a micro-practice of mindfulness using three breaths.  It is great anytime, anywhere, but can be especially useful to start your day out, or during transitions throughout your day. 

Three Transitional Breaths

This is a practice I learned from Bridgette Christiansen. Come join me in five breaths, three things you are grateful for, and one intention for your day. 

5-3-1 Practice

Try this Sight-Anchor meditation to engage your unique inner resources and wisdom. Mindfulness and meditation build our resiliency and can be one of the most effective tools for healing. It can also be surprisingly activating and difficult for those who have experienced prolonged stress or trauma. When our nervous systems have been over-activated, focusing on the breath as a meditative anchor can be difficult. Let this help you to find that anchor. 

Becoming aware of our inner resources and senses can help us to calm, center, and think more clearly by engaging the parasympathetic nervous system. This increases relaxation and improves your ability to feel more in control of yourself.

This practice will focus on centering from the dimensions of length (dignity), width (relationship), and depth (your history and your path forward). Once you have completed this practice, it is an ideal place from which to make a centered decision or move out into the world. 

A Centering Practice

Allow your breath to roll like an ocean wave, letting stress, grief, or fear wash over and out of you...this is a practice best done in the morning or daytime.  It will help you to reduce stress and anxiety.  Some do feel dizzy or lightheaded when first practicing, so it is best to practice on your back with knees lifted when you are learning. Slow your breathing or stop the practice if you feel short of breath or lightheaded.  

Rolling Breath

When you are in rough seas, emotionally speaking, there are ways to ride the waves, through urge surfing, finding your voice, and noticing your anchor.  

An Anchor in Rough Seas

This is a relaxation breathing exercise meant to stimulate the vagus nerve and the parasympathetic nervous system, to help you feel more calm, relaxed, and centered.  This is a great breath exercise created by Jill Miller that is meant to practice anytime and to do when you are feeling overwhelmed or stressed.  

Vagus Nerve Breath (mmm...ahhh....ooo)

Identify one small habit that you can change now that will help you to live within your own values and beliefs, to feel better and to be happier. 

Change One Thing Today

Mindful eating is a wonderful way to reset the way you experience food and taste. It can help you re-establish your relationship with food, or allow you to look at how fast you tend to eat. This is a very brief exercise in mindful eating - just to give you a small taste of what you might want to look at doing more of on your own.

Breathing in through the nose and out through the mouth stimulates the vagus nerve, curing the sympathetic nervous system to begin helping you to relax. This meditation will help with concentration, focus, and centering. Want to know more about soft belly breathing? Check out the Center for mind-body medicine. 

Sweet Soft Belly Breathing for Stress

When we are stressed, have experienced trauma, or are living in sustained difficulty, it can be difficult to find a sense of hope. It's even more difficult to fully embody hope. Inspired in part by Elizabeth Stanley, this practice will help you to discover your connection to your own body, to feel grounded and secure, and to find hope within your body. 

Where Hope Resides

Creating an internal space is a wonderful way to relax and feel more deeply rooted in yourself.  The more you listen to this track, the more you will create a safe trait within yourself as a way of regulating the body and emotions in stressful situations. If you create a body anchor by placing your hands or arms, in the same way, each time you listen to this meditation, you will remind your body to relax each time you engage the body anchor in real-life situations.  This is also an excellent way to go to sleep each night. 

Is alternate nostril breathing something that can stimulate your light (or sun) side? Can it engage the dark (or moon) side? Traditional tantric and yogic systems of understanding and our latest understanding of neuroscience have a lot in common! Learn how similar they are and practice several different types of alternate nostril breathing. You'll gain an understanding of the sympathetic and parasympathetic nervous systems and how you can regulate these to improve your mood, maintain health and get better sleep!

Science of Alternate Nostril Breathing

This is a breathing exercise for relaxation and to reduce stress. You will breathe into a count of 4, hold for 7 seconds, and then breath out for 8 seconds.  

4-7-8

We often think about the seeds that we want to plant for new growth to begin in our lives, but cultivating the soil before we plant is equally important. This meditation will lead you to think about what you want to plant, and what needs to happen before you begin the planting process.  

A meditation for sleep, leading you via a path to where the 13 grandmothers tend the Spirit Fire. A place of releasing the old, recognizing your worth, and relaxing into a deep and peaceful sleep. 

13 Grandmothers Spirit Fire

A short micro-practice for daily use or to be used anytime, anywhere. Attune to others and practice compassion in less than three minutes. 

Attuning to Others

Great any time of the day - when you are stressed, overwhelmed, or just need to "let it go".  This is also a breathing practice wonderful before bedtime, to engage the parasympathetic nervous system and help you prepare for sleep. 

Let it Go Breath Practice

Sleep is often prevented or interrupted by the mind's continual thought process. This meditation will help you to contain those repetitive thoughts so that you can sleep.

Creating a Container for Sleep

This sleep track will lead you in six autogenic phrases helping you to ease into a deep and relaxing sleep.  

Awake and Wanting to Sleep

This is a concentrative breathing exercise meant to help you calm your central nervous system.  It's great for times in which you are experiencing stress, anxiety, anger, or fear. It's also best to practice it when you are feeling neutral or good and to do so several times so that when you need it you are easily able to remember and access it.  

4-Square Box Breathing Exercise

This is a compassion-based meditation focusing on our connection to ourselves and to all beings.  At the end of the meditation, I will read a poem by Arwa Qutbuddin.  

Wings Made of Sky

Eighty percent of the information shared between our mind and our body comes directly from the body to the mind, making the body an intelligent being. We often forget about, are angry at, or feel disempowered by our bodies. This meditation will help you to connect with and understand your body through subtle awareness, interoceptive attention, and respectful response. 

Listening to the Body's Messages

This is a breath awareness exercise using mindful attention to the quality of the breath. It's great for returning to sleep when you have awakened in the night, especially if you can stay with the experience of being present with yourself, as opposed to trying to control or force yourself into sleep. This is best done seated or lying down.  

Cellular Breathing

This breathing practice starts with alternate nostril breathing and moves into a full pineal glad breathing meditation. The pineal gland creates melatonin in darker environments and helps promote sleep.

Dragon's Breath