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 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

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

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

Serotonin is a feel-good neurochemical that we experience when we are in a position of social dominance.  It isn't stimulated when we are in a position of one-down socially and can help keep us safe in these situations, allowing us to back down rather than engage. In situations in which children grew up in homes where they were threatened or didn't experience a feeling of safety and power within the family system, serotonin may not have been activated regularly, and, as a result, may be lacking.  How can you develop new neuropathways that include more serotonin naturally? Take a listen and learn some skills toward this goal. 

Neuro-Responses: Serotonin

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

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

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

Every spiritual tradition and Indigenous culture has a practice of communing with the wisest part of ourselves, or with a spiritual guide, to gain insight and self-knowledge. Use your own inner wisdom to connect with your wise guide, spirit animal, angel, or ancestor. This meditation will help you to lean into your true self, answer burning questions, or learn the gift that is waiting for you.  This meditation builds on a script I learned from Dr. James Gordon.  

Increase your ability to be present, and notice that you are in this present moment. If the breath is unavailable or uncomfortable to you as an anchor of attention, there will be suggestions for other anchors of attention. This can be particularly helpful to those who have a history of anxiety or trauma or who are experiencing sustained stress. This meditation will help to develop steadiness of the mind which includes improved attention, focus, and concentration. With repeated practice, you might notice improved overall mood.  

Present Moment Steadiness of Mind

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 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)

This breathing exercise can help to engage the parasympathetic nervous system, helping you to calm, relax or even get to sleep.  You can also practice this breath when you are feeling great so that you can easily use it when you are feeling stressed.  

Diaphramatic Breathing

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

What is cortisol and why does it make me feel so stressed out? How can I stop feeling so angry, scared, or stressed out? Why do I feel dread at work?  If you want to understand your survival brain and the stress hormone cortisol, take a listen. You'll also learn ways to develop awareness, develop new habits, and build new neuropathways that help to sustain and calm you. 

Neuro-Responses: Cortisol

Dopamine is activated when our survival brain believes that a reward is close at hand. It can make the forward motion toward a goal seem worth the effort and motivate us to keep going when things are difficult. Learn more about your personal dopamine stimulation, how and why it is activated, and what to do about it.  

Neuro-Responses: Dopamine

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

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

This meditation will lead you in a neuro-somatic experience of listening to, embodying, and noticing how you respond to standing FOR yourself. You are enough and you are worthy. Always have been.  Always will be.  

I Am Enough

The Pursed Lip exercise can be helpful when you feel stressed, tense, or agitated.  The more you practice it when you are feeling calm, the more accessible and useful it will be to you at times of stress or anxiety.  We often learn a breathing technique believing that it will be helpful in times of tension or anxiety but then find that this isn't the case at all!  If you have had this experience, I encourage you to try the breathing exercise when you are feeling good - many times - until you can easily access it without thought, at times of stress.

Pursed Lip Breathing

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.  

Touch can be a wonderful substitute for the breath as an anchor in your meditation practice. Touch can also help when you are feeling overwhelmed, anxious, or detached. In this meditation, you will use something that you like to feel, hold onto or touch as a way of self-regulating and grounding. Choose something that you want to feel in your hand or on your body (a weighted blanket would work well for instance) before you start the meditation, or - just imagine something!

Oxytocin - the Love chemical!  What is it, how does it benefit you, and how can you get more of it?! Why doesn't it flow all the time, and how is it related to the survival brain? This tract will help you understand, increase and engage with your oxytocin activation.  

Neuro-Responses: Oxytocin

Understanding the Window of Tolerance and how it relates to the Optimal Meditation Zone and our ability to integrate the benefits of meditative practice into the rest of our lives is an important component of mindfulness. When we are outside of our Window of Tolerance, it is much more difficult to be in the present moment and to benefit from meditation. It's also much more difficult to find the space and capacity to be present at the moment, making meditation challenging. Learn what the Window of Tolerance is, how it can be widened, and ways to work with it to benefit most from your meditation practices.  

Window of Tolerance & Optimal Meditation

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

Parenting - the toughest job anywhere, anytime. Take this short break to give yourself a moment to pause, breathe, and come back into your body before heading back to your family. 

Parenting Pause