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MEDITATIONS

Resourcing

A meditation designed to help you draw upon and cultivate your internal and external resources using the breath and the qualities of self-trust, gratitude, and compassion during these difficult times. This practice is best done sitting, but can be done lying down. (14:51)

RESOURCING

Body Scan

Body scan is a traditional meditation in which we practice internally experiencing the body. This builds our ability to sense and feel our emotions and bodily sensations, which strengthens the body-mind connection and helps us to calm our nervous systems.  This practice may be done sitting or lying down. (13:00)

BODY SCAN

Eyes On

"Eyes On" is a partner practice that builds on the ability to "be with" your feelings, and helps practitioners develop compassion, appreciation, receptivity, and vulnerability in your relationship.  In this practice, you will sit across from your partner on a meditation cushion or in a chair. (13:00)

EYES ON

Expansion

Expansion is a mindfulness practice from Acceptance & Commitment Therapy that entails allowing emotions to expand and flow through you without resistance. When we allow rather than resist difficult feelings, we create greater intimacy and with ourselves and our partners.  (8:02)

EXPANSION

Defusion

In ACT, when we take a step back from our thoughts and view them more objectively, it’s called “cognitive defusion.” This exercise supports you in taking a step back from your thoughts by practicing letting go using a "leaves on a stream" visualization. (5:47)

DEFUSION

Picture Memory

A gratitude practice to use in this exact moment when spontaneous feelings of appreciation arise to help imprint the memory of this gratitude consciously. When you feel deep gratitude in your heart, let the moment in with all your senses. (5:23)

PICTURE MEMORY

Wise Mind

A meditation from Dialectical Behavioral Therapy to help activate your "wise mind," the responsive and non-reactive part of you that is able to balance emotion and reason. (3:59)

WISE MIND

MSC Break

A Mindful Self-Compassion exercise designed to help you apply the energy of self-compassion to a triggering situation to transform it (6:53).

MSC BREAK

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