The Solfeggio Frequencies are a series of sound healing frequencies. Dear Universe is music at a frequency of 396 Hz. It also has some gentle affirmations to heal and connect more deeply with the spirit. Allow the harmonizing frequency of 396 Hz to envelope you. This frequency has helped people transcend grief, guilt, and fear. In the absence of this, it helps us take meaningful action, pursue adventures, and do things from the heart.

"Dear Universe" is a sound healing track at 396 Hz with affirmations to help transcend negative emotions and take meaningful action.

Dear Universe Affirmations (396 Hz)

You deserve these uplifting affirmations. They have been designed to give you a sense of gentle appreciation for what is around you, as well as what is transpiring for you in the future. These are for you to listen to, and ideally, for you to relax into. Allow yourself to absorb them. We start with a simple introduction of appreciation for you who has shown up for yourself. Then we move on to how to gently unblock any affirmations that the mind may try to dispute. All in the service of you gently coming back to yourself, with a sense of appreciation, ease, and wellbeing.

Uplifting affirmations to appreciate the present and future, unblock doubts, and come back to yourself with ease and wellbeing.

Uplifting Affirmations: I Am Grateful

You deserve these gentle spiritual affirmations. They have been designed to give you a sense of acceptance and expansion. These are for you to listen to, and ideally, for you to relax into. Allow yourself to absorb them. We start with a simple introduction on how to gently unblock any affirmations if the mind tends to dispute them. All in the service of you gently coming back to yourself, with a sense of ease and well-being.

Embrace soothing spiritual affirmations for acceptance and expansion, guiding you to relax and reconnect with yourself effortlessly.

Uplifting Meditation: Acceptance Of Me

This meditation is about giving yourself the right to start your day by getting grounded, focused, and clear on what you want this day to be about. Reuben guides us to relax and settle. The first phase is that of softening as the sound of the wind chimes envelope your soft, kind awareness. The mantra for the day is "I am here for me". This softening is an act of self-care. Then we explore some micro-moments of meaningful connection for you to choose from as you go about your day.

A meditation to start your day with grounding, relaxation, and focus, reminding you to prioritize self-care and meaningful connections.

May My Day Start With Me (Short)

In tonight’s guided sleep meditation, As I Drift Away, Reuben prepares us with a gentle closing of the day. After this, we are then set to drift into a deep state of relaxation, with an effortless energetic surrender, all in preparation for a restorative night’s sleep. This version has relaxing background music with soft chants to complement your guided experience.

Sleep better with As I Drift Away guided meditation, featuring gentle preparation and relaxing background music for a restorative night's rest.

As I Drift Away (Extended Space Version)

You deserve this. This is for you to listen to, that ideally, you can relax into. This is because when we are relaxed enough, and maybe even in that space where we are drifting off to sleep, our conscious mind shuts off and our subconscious mind is open for programming. When we are drifting off, there are no blocks from our conscious mind, such as judgments and doubts, etc. This means the subconscious mind is open, easily absorbing, like a sponge to water. Bruce Lipton is a developmental biologist, who studies consciousness and human potential. He states that doing the following is one of the biggest hacks known in the movement of self-growth and spirituality. Do nothing but relax and allow Reuben's words to flow through you.

Relaxation opens up the subconscious mind for programming; listening to Reuben's words while drifting off is a powerful hack for self-growth and spirituality.

Spiritual Affirmations For Abundance -V2

This meditation by Reuben guides us in reconnecting with ourselves and the universe. As we sit in stillness, we acknowledge the struggles that everyone faces and remind ourselves that these challenges are part of the human experience. We are spiritual beings having a human journey, and this prayer invites us to be gentle with ourselves, especially in tough times.

Reuben’s meditation helps us connect with ourselves and the universe, acknowledging challenges as part of the human experience.

My Mini Prayer For Me & Them

We all get activated sometimes, aka, triggered. These affirmations are to help us have compassion for ourselves, and this part of us that gets triggered. Allowing these affirmations to be absorbed means that they can make a positive difference in our lives when we get hooked by a tough moment.

Affirmations to show self-compassion and cope with triggers can positively impact our lives during difficult times.

Affirmations: For When I'm Triggered

You deserve these uplifting spiritual affirmations. It's a gratitude meditation that has been designed to give you a sense of gentle appreciation for what is around you now, what is transpiring for you in the future, and the wisdom of your spirituality. These are for you to listen to, and ideally, for you to relax into. Allow yourself to absorb them. All in the service of you gently coming back to yourself, with a sense of appreciation, ease, and well-being.

Uplifting spiritual affirmations for gratitude meditation to appreciate the present and future, reconnect with spirituality, and find peace.

Affirmations: I Am Grateful (For Spirit)

Reuben welcomes you to this guided affirmation meditation, a space to reconnect with yourself in kindness and compassion. As he guides you through affirmations, you’ll hear emotive music gently pulsing in the background, creating a heartfelt atmosphere that supports your journey. With his soothing tone and thoughtful words, Reuben invites you to pause, breathe, and embrace the truth that you are enough just as you are. Let’s begin.

Join Reuben in a guided affirmation meditation with emotive music, creating a heartfelt space to reconnect with yourself in kindness and compassion.

Compassionate Affirmations: Accepting Me

This uplifting track helps you reconnect with your own worth. Through gentle affirmations, you’ll be reminded of your resilience, courage, and humanity—softening self-criticism and opening space for self-compassion. It’s a short, heartfelt practice to remember you are enough, just as you are.

Uplifting track with gentle affirmations to boost self-worth and self-compassion, reminding you that you are enough just as you are.

Affirmations: I Rise Again (Adversity)

This meditation is for gently honoring the power of possibility in your life. There’s a brief introduction to set the scene. Reuben gives us a tip to make the most out of absorbing these affirmations. Then we get into these spiritual, expanding affirmations for the abundance you can manifest in your life with cinematic ambient music to inspire us.

A meditation guide with affirmations and ambient music to inspire and manifest abundance in life's possibilities.

My Affirmations For Abundance (Spirit)

This meditation starts with an introduction, a mini mindfulness practice, then we drop into the affirmations for this session. These affirmations are for you and your body. This is a deeper acknowledgment. A wiser, kinder, and more compassionate acknowledgment of the mind. And you don’t have to do anything but allow the affirmations to do their thing. You can repeat them if you wish, but you may just want to allow them to be gently absorbed into your subconscious.

This meditation focuses on body affirmations and encourages deep acknowledgment of the mind without actively engaging in repetition.

Healing Affirmations: For Me & My Body

Start your day grounded and focused with this meditation, softening and finding meaningful connections to set the tone for a self-caring day.

May My Day Start With Me (Full Version)

You deserve these uplifting affirmations. They have been designed to give you a sense of gentle self-acceptance (something we all need from time to time) and an appreciation of the world. These are for you to listen to, and ideally, for you to relax into. Allow yourself to absorb them. We start with a simple introduction on how to gently unblock any affirmations if the mind tends to dispute them. All in the service of "you", gently coming back to yourself, with a sense of ease and wellbeing.

Uplifting affirmations designed for gentle self-acceptance and appreciation of the world, helping you relax and come back to yourself with ease.

Uplifting Affirmations: Me & The World

Relax and listen to Reuben's words to access your subconscious mind for programming, a hack for self-growth suggested by developmental biologist Bruce Lipton.

Affirmations - The Universe Is Ours - V2

'More Soft Words For Sleep' is a meditative, affirmative experience. Soft words. Simply that. Soft words to acknowledge you. Soft words to honor you. Soft words mixed with sleepy affirmations help you drift away. You don't even have to repeat these soft words. They are here to nurture you into a deep and restorative night's sleep. In the background, the sounds of waves are intertwined with chants from a choir. Drift away into a place of spacious self-kindness. You deserve this!

'More Soft Words For Sleep' is a meditative, affirmative experience with soft words, sleepy affirmations, and soothing sounds to nurture deep sleep.

More Soft Words For Sleep

This guided meditation by Reuben is designed to help you prepare for the day ahead with confidence and clarity. Accompanied by cinematic, uplifting, and emotive background music, it uses powerful affirmations like “I am brave” and “I’ve got this”. Reuben invites you to reflect on your inner strength and past resilience as proof of your ability to face what lies ahead. The inspiring music enhances the experience, creating an atmosphere of encouragement and empowerment. This meditation gently grounds you in the present moment, reminding you that everything will unfold as it’s meant to—and with your mindset ready, you’ve truly got this.

Start your day with confidence and clarity through Reuben's guided meditation, using powerful affirmations and inspiring music for empowerment.

Meditation: I've Got This (Emotive)

Get comfortable and drift away. You don't even have to repeat these affirmations. They have been made to nurture you. Nurturing you into a deep and restorative night's sleep. There is a short introduction, then affirmations only. In the background, the sounds of waves are intertwined with chants from a choir. Drift away for a year and a day.

Relax and drift off to sleep with affirmations and soothing sounds of waves and choir chants in this audio track.

Sleepy Affirmations: I Am Here For Me

We will explore what it’s like to choose ourselves. To choose ourselves first. It’s in the acknowledgment of this, that the beauty comes in. These affirmations have background music that is uplifting, cinematic, and ambient. This is to help us get into what these affirmations stand for. All in the service of showing up for ourselves, showing up for ourselves first.

Experience the power of choosing yourself first through uplifting affirmations accompanied by cinematic and ambient background music.

Kind Affirmations: I Am Here For Me

Get comfortable and drift away. You don't even have to repeat these affirmations. They are designed to nurture you to a deep and restorative night's sleep. There is a very short introduction, then affirmations only. In the background, the sounds of waves are intertwined with chants from a choir. Drift away for a year and a day.

Relax and sleep well with affirmations and ocean sounds. No need to repeat them. Choir chants and waves create a soothing background.

Sleepy Affirmations: My Body Heals

Reuben helps us explore and acknowledge this important part of us — the part of us that gets activated, in other words, ‘triggered’. It could be by someone, something, or anything that activates us in a way where we lose connection with ourselves, taking us out of alignment. This is a short talk with subtle, related affirmations interwoven.

Reuben helps us understand and accept our triggers, guiding us back to alignment with subtle affirmations in a short talk.

Notes To Self: For When I’m Triggered

This is a short talk with subtle, related affirmations interwoven. It could be used simply for listening, or meditation. It’s for when we get ‘triggered’. Reuben helps us explore and acknowledge this important part of us — the part of us that gets activated, in other words, triggered. It could be by someone, something, or anything that activates us in a way where we lose connection with ourselves, taking us out of alignment.

Reuben's talk helps us navigate triggers and stay connected with ourselves through listening and meditation.

Notes To Self: This Triggered Part of Me

You deserve this. This is for you to listen to, that ideally, you can relax into. This is because when we are relaxed enough, and maybe even in that space where we are drifting off to sleep, our conscious mind shuts off and our subconscious mind is open for programming. Allow yourself to absorb it, as you gently relax and drift off. This method of listening has been found to be many, many times more effective than repeating wishes, desires, and affirmations, consciously in your everyday life. So, feel free to choose either the 11-minute version or the 16-minute version.

Listen to the 11 or 16 minute version of this audio to relax and absorb affirmations in a way that's more effective than conscious repetition.

Affirmations - The Universe Is Ours - V1

This is a 7-minute affirmation meditation by Reuben, inviting you into a space of deep self-compassion. With each affirmation paired with a calming gong, you’re gently supported to soften resistance and welcome who you are, just as you are. This meditation honors the journey of self-acceptance, guiding you to meet yourself with kindness, presence, and a quiet strength that says: I am enough, right here, right now.

7-minute affirmation meditation by Reuben encourages deep self-compassion through calming gongs, promoting self-acceptance and kindness to oneself.

Mesmerising Gongs: I Accept Myself

Reuben guides us into this practice to help reduce anxiety by soothing the nervous system. There is a specific technique here called 'The Soften' which gives the nervous system an extra sense of being soothed. This is the full practice. Ideally, it should help you feel more centered, grounded, calm, and expanded once again.

Reduce anxiety by soothing the nervous system with 'The Soften' technique, which helps you feel centered, calm, and expanded.

Soothe With The Soften (Nervous System)

This is a micro-practice to help soothe the nervous system. It also includes a practice of relaxation in the service of working with resistance and contraction. The aim is to soothe the nervous system, and leave you feeling more centered, grounded, calm, and expanded once again.

Micro-practice to soothe the nervous system and work with resistance, leaving you feeling centered, calm, and expanded.

Soothing The Nervous System

This Perfect Breath is a short meditative transcript written as though you are reciting it to yourself. It's simply about the power of each breath, perfectly guiding us into the present moment, as everything in life unfolds around us.

"Perfect Breath" is a meditative transcript emphasizing the power of each breath to bring us into the present moment as life unfolds around us.

This Perfect Breath

A quick pause to bring your mind out of overthinking and back into the present. This short grounding practice is simple. It gently reconnects you with your surroundings, helping ease mental tension and restore clarity — so you can return to what matters feeling steady and refreshed.

A simple grounding practice to bring your mind back to the present, easing mental tension and restoring clarity for a refreshed mindset.

Step Away to Return Stronger (Grounding)

This short practice is a gentle invitation to step away from your work, out of stress, and return to the present moment. Through mindful breathing, you’ll activate your body’s natural “rest and restore” response — helping you feel calm, steady, and clear. Perfect for a quick reset anytime you need to pause and realign.

Practice mindfulness through gentle breathing to reduce stress and feel calm, steady, and clear, perfect for quick resets.

Pause & Reset (Breathwork)

This is a practice for when times are tough. It also includes a practice of relaxation in the service of working with resistance and contraction. The main practice is a breathing technique that Reuben calls 'The Push'. This is to soothe the nervous system and leave you feeling more centered, grounded, calm, and expanded, once again.

"The Push" breathing technique soothes the nervous system and helps you feel more centered and calm during tough times, with a focus on relaxation and resistance.

'The Push' (No Background Music)

Sometimes, the most powerful shift begins with a single breath. This short practice is designed to help you step out of the noise of the day, away from your work, steady your mind, and return to your body. Through gentle breathwork and a calming body scan, you’ll activate your natural “rest and restore” response — leaving you more grounded, present, and clear. Perfect for a mid-day reset or a moment of calm before moving on with your day.

Recharge and refocus with a quick breathwork practice to ground and clear your mind for a mid-day reset or moment of calm.

Pause & Reset (Breathwork & Body Scan)

The wisdom of the waves returns for some insights into the quality of meaningful connection. These gentle words can be used as meditative listening, and we are guided for some gentle recollections of meaningful connection ourselves.

"Reflections on the wisdom of the waves guide us to deeper connections through meditative listening and gentle recollections."

The Wisdom Of The Waves: Connection

The wisdom of the waves returns for some insights into this quality of kindness. These gentle words can be used as meditative listening. Today, Reuben guides us to explore kindness through the lens of compassion, so as to help us open up to it to benefit both ourselves and those around us.

Reuben explores kindness through compassion, guiding us to open up and benefit ourselves and others with gentle meditative words.

The Wisdom Of The Waves: Kindness

The wisdom of the waves returns for some insights into the quality of compassion. These gentle words can be used as meditative listening. Today, Reuben guides us to simplify things. This includes simplifying compassion into just six words.

Reuben simplifies compassion into six words for meditative listening, offering insights on quality and wisdom of waves.

The Wisdom Of The Waves: Compassion

The Wisdom of The Waves returns for us to highlight how we often get caught up. Caught up in judgment, not only about the world and others but also about our own thoughts and feelings. This creates resistance, which amplifies our suffering. We explore an inner-resistance formula to help us manage this through inner-acceptance, fostering emotional and mental well-being.

The Wisdom of The Waves teaches us to overcome judgment and resistance, promoting inner-acceptance for emotional and mental well-being.

The Wisdom Of The Waves_Inner Resistance

This word alone can bring up a contracted response for some of us. Today, Reuben guides us towards the original meaning of forgiveness. The way the modern dictionaries define it can be toxic. The wisdom of the waves returns for some insights into forgiveness. These words are to alleviate this potential tendency to give ourselves back moments of meaningful connection.

Reuben redefines forgiveness, challenging toxic modern definitions and offering insights to restore meaningful connections.

The Wisdom Of The Waves: Forgiveness

The Wisdom of the Waves returns, helping us repair relationships and align with our values. With a blend of wisdom, vulnerability, and actionable insights, The Wisdom of the Waves speaks to anyone seeking to build trust, foster understanding, and grow through life’s inevitable mistakes. This is a shorter version of the full “The Wisdom of the Waves - 3 Steps To Sorry”, which also provides a 3-step formula.

"Repair relationships and align with values using wisdom, vulnerability, and actionable insights in The Wisdom of the Waves."

3 Steps To Sorry (Wisdom of The Waves)

Healing reawakens feeling. You’ll explore how emotional thawing can feel overwhelming at first — not because you’re getting worse, but because you’re finally safe enough to feel again. This session offers a nurturing reflection from the Wisdom of the Waves, self-talk that gently validates your return to feeling, and a rhyme to steady you in the soft return.

Healing brings overwhelming emotions at first, but it's a sign of safety to feel again, with support from Wisdom of the Waves.

Talk/Affirm: Numbness & Healing

This is a micro talk. It's been inspired by Bruce Lipton. This talk briefly discusses one of the easiest and most effective spiritual hacks, programming our subconscious minds. Doing this has been shown to be incredibly effective at overcoming limitations and manifesting more of what you really want in life. In this brief talk, we discuss exactly how to do this.

"Micro talk on programming the subconscious mind, inspired by Bruce Lipton, to overcome limitations and manifest desires."

Micro Talk: The Power Of Possibility

Self-compassion can be simplified and broken down into a tool that we can use. The 3 Ns is a simple yet effective strategy for self-compassion, giving us a tool to put this into practice when times are tough.

The 3 Ns is a simple yet effective tool for practicing self-compassion during tough times, simplifying and breaking down the concept.

The 3 Ns: Self-Compassion Made Simple

In “Saying Sorry,” Reuben offers a practical and heartfelt 3-step framework for sincere apologies. This mini version of the full “My 3 Steps To Saying Sorry” helps us repair relationships and align with our values. With a blend of wisdom, vulnerability, and actionable insights, this talk speaks to anyone seeking to build trust, foster understanding, and grow through life’s inevitable mistakes.

Reuben provides a practical 3-step framework for sincere apologies, helping repair relationships and align with values, fostering trust and growth.

Saying Sorry (The 3 Steps)

In today’s encouraging words, we’ll be focusing on a time when you pulled through and overcame a difficult situation or challenge. It’s a reflective practice, created to acknowledge yourself and your inner strength. Consider something that was a testing time, yet a milestone in your life. When the music begins, focus your concentration on both the music and my voice. This is the most effective way of taking part in this guided reflective practice.

Reflect on a difficult situation you overcame to acknowledge your inner strength; use guided meditation for best results.

You Pulled Through (Words & Music Only)

The wisdom of the waves returns for some insights into this quality of compassion. These gentle words can be used as meditative listening. Today, Reuben guides us to simplify acceptance. This simplification goes against the grain of how we are conditioned to think about it.

Reuben simplifies acceptance, offering compassionate insights through meditative listening in the wisdom of the waves.

The Wisdom Of The Waves: Acceptance

Your openness to feeling is not a weakness — it’s a sign of evolution. Today reminds you how your sensitivity can become a sacred guide as you continue to grow and return to wholeness. With a final wave of insight, validating self-talk, and a soft rhyming affirmation, you’re invited to honour your sensitivity as a strength — and follow where it gently leads.

Embrace your sensitivity as a strength, guiding you on the path to wholeness and evolution.

Talk: Sensitivity Guides Me

The Wisdom of The Waves returns for us to highlight how we often get caught up. Caught up in judgment, not only about the world and others but also about our thoughts and feelings. This creates resistance, which amplifies our suffering. We explore an inner-resistance formula to help us manage this through inner-acceptance, fostering emotional and mental well-being.

The Wisdom of The Waves teaches us to manage inner resistance and promote emotional well-being through inner-acceptance.

The Wisdom Of The Waves: Resistance

In this longer reflection, you’ll be guided through a process that gently highlights something your brain may not naturally focus on: the quiet strength you’ve shown in your most difficult moments. Often, we move past our resilience without even noticing it. Here, you’ll hear a warm and validating invitation to look again, not to relive hardship, but to recognise who you were in the midst of it. Included is a simple reflective practice to help you reconnect with personal qualities that have emerged during tough times — qualities that may have gone unspoken or uncelebrated until now. This is a space to honour them and yourself with care.

Explore your quiet strength and resilience in difficult moments through a reflective practice to reconnect with your uncelebrated personal qualities.

Talk: Acknowledging Your Inner-Strength

This gentle micro-talk introduces the Hawaiian practice of Ho’oponopono as a quiet offering to someone you hold in your heart. With soft reflection and spacious pauses, it helps release emotional weight, restore connection, and soften the space between you and another, all through the power of intention and simple phrases. Let the words flow outward… and let peace return within.

Introduction to Ho'oponopono: a practice for releasing emotional weight, restoring connection, and finding peace within and with others through intention and simple phrases.

Talk: Ho’oponopono (Restore Harmony)

This day explores the quiet strength of staying with what hurts, and how gentle willingness can become your turning point. Instead of fleeing discomfort, you begin to sit beside it. Expect grounding words from the Wisdom of the Waves, tender self-talk to support your courage, and an anchoring rhyme to affirm your presence.

Embrace discomfort as a path to strength and growth through gentle acceptance and self-talk from the Wisdom of the Waves.

Talk/Affirm: When I Choose to Stay

In “My 3 Steps to Saying Sorry,” Reuben presents a thoughtful and practical 3-step guide to making heartfelt apologies. This is to develop a sense of compassion for those involved, as well as ourselves. This strategy may mend relationships, and if not can help us rest in the truth of our values. Combining wisdom, authenticity, and actionable advice, this talk resonates with anyone striving to rebuild trust, cultivate understanding, and learn from life’s unavoidable missteps.

Reuben's talk offers a 3-step guide to heartfelt apologies, fostering compassion and rebuilding trust through wisdom and actionable advice.

My 3 Steps To Saying Sorry

This is a micro-practice to help soothe the nervous system. It also includes a practice of relaxation in the service of working with resistance and contraction. The aim is to ease the nervous system and leave you feeling more centered, grounded, calm, and expanded.

Micro-practice for nervous system soothing includes relaxation to ease resistance and leave you feeling centered, grounded, calm, and expanded.

This is a simple mini practice to get grounded, centered, and then to gently reflect upon what your day could look like. Reuben guides you through some simple breath awareness to start with. This then gently moves into some intention setting. From there, you get to reflect upon what your morning and your afternoon could look like, what is likely to happen in your day that you can be grateful for, and a sentence completion exercise about who you can choose to be as you go about your day.

Reuben guides a mini practice to get grounded, centered, reflect upon your day and set intentions through breath awareness, gratitude, and sentence completion exercise.

Starting Your Day

This is a micro practice from some of Reuben's earlier work to help us get present. But that's not all. It helps us to get in touch with the You that looks out behind your eyes. Awareness itself. The capacity of noticing that we are aware. There's always time for 3 minutes. Short. Sweet. Simple. Let's do this!

Practice helps to get present and in touch with awareness in just 3 minutes.

3 Minutes - Aware Of Awareness

This is a simple mini practice to get grounded, centered, and then gently reflect upon what your day could look like. Reuben guides you through some simple breath awareness to start with. This then gently moves into some intention setting. From there, you get to reflect upon what your morning and your afternoon could look like, what is likely to happen in your day that you can be grateful for, and a sentence completion exercise about who you can choose to be as you go about your day.

Reuben's mini practice helps you get grounded, centered and reflect on your day through breath awareness, intention setting, and gratitude exercises.

This micro-practice explores the experience of uncertainty. We start with an introduction, which includes a metaphor to make sense of the uncertainty within us. We then explore how we can get more rational, connected, and centered once more. You are simply required to take part in this practice as you listen to the metaphor and allow the words to flow through you. The metaphor described within this practice was written by Russ Harris. Reuben adapted it here to suit this practice.

A micro-practice that explores uncertainty through a metaphor by Russ Harris, helping one become more rational, centered, and connected.

Grounding In Times Of Uncertainty

In this mediation, Reuben suggests that it’s best experienced with headphones. This is to appreciate the peacefulness of the moment and how fascinating it can be. We are guided to soften and surrender to the present moment at the sound of three bells and a magical ambiance of sound-healing bowls in the background.

Reuben recommends using headphones for a peaceful meditation with three bells and sound-healing bowls to help soften and surrender to the present moment.

Hypnotic Words For My Well-Being

This is for down-regulating the nervous system. You have this amazing capacity to down-regulate the nervous system. This is an act of self-care. In nurturing ourselves in this way, we have an amazing capacity to allow our bodies to heal. Reuben guides us to a neck-down approach for getting grounded, before using a simple visualization of a balloon to aid gentle connection to the breath.

Reuben teaches a neck-down approach and visualization to down-regulate the nervous system, promoting healing and self-care.

Nervous System Reset (Short)

This is a 6-minute meditation to help you gently arrive at the new day with clarity and calm. Beginning with three soft bells, you’re guided into a relaxed posture and invited to meet your breath with kind, accepting awareness. As the morning unfolds, this practice encourages you to let go of overnight tension and start your day grounded, spacious, and connected. Closing with a final set of bells, it’s a gentle reminder that this morning is yours—to begin again, from a place of presence.

A 6-minute morning meditation to start the day with clarity, calm, and presence, letting go of tension and connecting with breath.

Mindfulness: This Morning For Me

This is for when we feel overwhelmed and need to get grounded quickly. It’s a simple remedy we must follow, mostly using the breath and occasionally some dual-focused awareness. This track is designed to activate the pre-frontal cortex. This dampens the amygdala, the part of our brain that activates our state of overwhelm.

Grounding technique using breath and dual-focused awareness activates pre-frontal cortex to calm amygdala and reduce overwhelm.

SOS: Get Grounded Now

Reuben has created this meditation to gently ground you, as well as to inspire you for what the day will hold. The simple focus on breathing, whilst having the option of using words to stay anchored to the breath, is the grounding element. Then, he gets us to gently reflect on what’s ahead of us today, with the affirmation “I’ve got this!”

Reuben's meditation helps ground and inspire with focus on breathing and affirmation "I've got this!" for the day ahead.

Getting Grounded: What Today Holds

This is for when we feel overwhelmed and need to get grounded quickly. It’s a simple remedy that we need to follow, mostly using the breath and occasionally some dual-focused awareness. This track is designed to activate the pre-frontal cortex. This has a dampening effect on the amygdala, that part of our brain that activates our state of overwhelm.

A simple breathing exercise to quickly ground and calm when feeling overwhelmed, activating the pre-frontal cortex to dampen the amygdala.

This is a short practice for down-regulating the nervous system, or simply getting grounded. You have an amazing capacity to do this. This is an act of self-care. In nurturing ourselves in this way, we also allow our bodies to restore and heal. Reuben guides us by using two simple words: ‘here, now’ for each part of the breath. This is to aid the gentle connection to yourself and the present moment.

Practice grounding and down-regulating the nervous system through Reuben's guidance, using the simple words 'here, now' to connect with yourself and the present moment.

Here, Now Breathing

This practice is simply for when you need to regulate the nervous system. We have this amazing capacity to down-regulate the nervous system. This is an act of self-care, so ‘me first’ is what this is about. In doing so we have an amazing capacity to allow our bodies and minds to come back into alignment.

Regulate your nervous system for self-care and alignment with the practice of prioritizing yourself and down-regulating your body and mind.

Me First: Nervous System Regulation

You can be anywhere; sitting on a park bench, in your car. Reuben starts us off with a mini practice. Then we’re going to reflect upon some questions about your day, to re-energize you for the rest of the day. From there, we get to reflect upon what our morning and afternoon could look like, what is likely to happen in your day that you can be grateful for. We finish with a sentence completion exercise about who you can choose to be as you go about your day.

Reuben leads a mini practice and prompts reflection on gratitude and self-identity to re-energize you for the day.

A Quick Mindful Break (Wherever You Are)

This Perfect Breath is a poem about this breath, right now. It's guided by Reuben as though the listener is the narrator. This allows us to blend into and around the experience of each breath, which is as perfect as it is.

A poem guided by Reuben about the perfection of each breath experienced in the present moment.

Reuben’s message encourages us to find comfort and connection in tough times. He invites us to choose how we want to engage—whether walking, sitting, or lying down—as we reflect together. We are reminded that we are here for a reason, for our well-being, and have created a safe space for ourselves. Reuben emphasizes that we are the ones who truly know our struggles and have the power to be there for ourselves. Despite the challenges, we can find safety and peace in our surroundings, holding onto moments of connection with ourselves and the world.

Reuben encourages finding comfort and connection in tough times by reflecting and engaging in self-care to create a safe space for well-being.

This Is Me: My Mini Prayer Each Morning

This meditation by Reuben guides us in reconnecting with ourselves and the universe. As we sit in stillness, we acknowledge the struggles that everyone faces and remind ourselves that these challenges are part of the human experience. We are spiritual beings having a human journey, and this prayer invites us to be gentle with ourselves, especially in tough times. It’s easy to forget our spirituality, but through this moment of reflection, we reconnect with our essence, fostering growth and trust in the universe. With gratitude and love, we honor ourselves and the power of the universe, knowing we are supported in our journey.

Reuben's meditation helps us reconnect with ourselves and the universe, acknowledging struggles and fostering growth through reflection and gratitude.

My Prayer For Spiritual Alignment

This affirmation meditation by Reuben emphasizes self-acknowledgment, spiritual awareness, and gratitude. It centers on the concept of being present (“This is me. Here I am.”) and embracing oneself as a spiritual being experiencing human life. Through affirmations, we drop into a sense of prayer within as the meditation seeks to align us with the Universe, expressing trust in life’s process, gratitude for love and support, both visible and unseen, and appreciation for challenges that promote spiritual growth and inner strength.

Reuben's meditation focuses on self-acknowledgment, spiritual awareness, and gratitude, encouraging presence and embracing oneself as a spiritual being.

Spiritual Affirmations In Prayer

This affirmation meditation by Reuben emphasizes self-acknowledgment, spiritual awareness, and gratitude. It centers on the concept of being present (“This is me. Here I am.”) and embracing oneself as a spiritual being experiencing human life. Through affirmations, the meditation seeks to align us with the Universe, expressing trust in life’s process, gratitude for love and support, both visible and unseen, and appreciation for challenges that promote spiritual growth and inner strength.

Reuben's meditation focuses on self-acknowledgment, spiritual awareness, and gratitude, aligning with the Universe and embracing challenges for growth.