Change happens faster with the support of a home practice. Below is a library of recordings, all of which offer potential benefits for regulating the body and mind. Please explore them with curiosity and compassion and feel free to ask if you need further guidance or support.
You will also find some videos here on my Youtube channel.
Relaxing Breath
This down-regulating practice is a good option if you are feeling stressed, overwhelmed or anxious. Aim to practice for at least between 3-10 minutes.
Seated Meditation with Anchor
A ten-minute seated meditation for focusing and settling a busy mind.
Seated Mindfulness Meditation of Breath and Sensations
A ten-minute seated meditation for calming the mind and moving the attention away from thoughts and on to the body in the present moment.
Coherent Breath
This is a balancing practice that both lifts and lowers the autonomic nervous system in equal measure. Great for slowing and deepening your breath rate. It can be a very grounding and settling. Please note this may not be suitable for people with c/PTSD. Practice for between 3-10 minutes.
Yoga Nidra 1
A longer practice for deep relaxation. You will need at least twenty minutes for this one. Traditionally practiced lying down, although you can do it seated if lying down isn’t an option for you.
Yoga Nidra 2
A longer practice for deep relaxation. You will need at least twenty minutes for this one. Traditionally practiced lying down, although you can do it seated if lying down isn’t an option for you.
Loving Kindness Meditation
This practice can be used as an antidote to habitual self criticism and a negative self image. ,If any of the words are triggering for you feel free to change them. For example ‘happy’ could be changed to ‘content’ or ‘free’ to ‘calm’.
Body Scan
Can be practiced both seated, or lying down. The body scan it is a systematic trip around the sensations of the body. As with all mindfulness practices, the key is to approach all sensations with curiosity, compassion and without judgement. Feel free to use the feeling of the contact of the ground as a tool to keep yourself feeling grounded and safe if needs be.
Left Nostril Breath
Breathing through the left nostril activates the rest and digest aspect of the autonomic nervous system. For most of us, this has a relaxing and calming effect. Recommended as a preparation for meditation or deep relaxation or when you are feeling stressed, over activated, anxious or upset.
Right Nostril Breathing
Breathing through the right nostril activates the sympathetic branch of the autonomic nervous system. This has a motivating and energising effect, which is helpful if you are feeling low in mood or lethargic. It is not recommended if you are feeling worried, angry or anxious.
Orienting Towards Safety
This short seated practice helps to allow the ‘animal body’ to feel safe and secure in order to support a deeper sense of relaxation.
Sounding
Sounding is a simple and wonderful way to release stuck energy, tension, stress and emotion.
Square Breathing
Like coherent breathing, square breath helps to balance the autonomic nervous system and ideally leaves you feeling calm but alert. Please note this practice includes breath holds and may not be suitable for people with active c/PTSD.
Alternate Nostril Breath
This breath is one of the key yogic practices, designed to balance both the autonomic nervous system and the right and left sides of the brain. It can take some time to get used to as we can often feel restricted breathing through just one nostril, especially if we are used to breathing through the mouth but the benefits are great and it is worth persevering with. May not be suitable for people with active c/PTSD.