PMR MiCBT

Mindfulness Of Breath

Breathing Space

Compassion Break

Awareness Of Breath

Guided Imagery - Releasing Rumination

THREE MINUTE BREATHING SPACE

A Body Part In Pain - Respond with Compassion - 25 min

5 Min Self Compassion Break

10 Min Self Compassion Break

This self-compassion practice includes a brief introduction to its purpose and application, followed by guided instructions.

SELF COMPASSION

Grounding with Self-Compassion

Grounding Self-Compassion Practice

This is a brief grounding practice designed to help you pause, check in with yourself, and respond to the present moment with awareness and kindness. The STOP acronym stands for Stop, Take a Breath, Observe, and Proceed.

STOP

This is the audio version of the newsletter 1 | 2025. 

Newsletter 1 | 2025

Poem 'In the light of new beginnings' Julia Delany
Read and commented on by Regina Gerlach.

POETRY | In THE LIGHT OF NEW BEGINNINGS

Join me for a quick walkthrough of the LISTEN practice—a simple, powerful method to reconnect with your inner wisdom. Together, we’ll explore how to Look Within, Interpret your body’s signals, Slow Down, Trust yourself, Evaluate with logic, and Nurture your ongoing awareness. Whether you’re feeling stuck or simply seeking more clarity in everyday decisions, this practice helps you blend intuition and thoughtful reflection. Dive in, and discover how pausing, paying attention, and trusting yourself can guide you toward choices that truly resonate. Let’s learn to LISTEN—one mindful moment at a time.

L.I.S.T.E.N.

Unlock your inner calm and enhance your well-being with our expertly crafted soundtrack, "Techniques to Regulate." This recording mentions effective regulation methods from SSP, Mindfulness, and a variety of trusted training materials to create a versatile and supportive listening experience. Whether you're new to these practices or looking to deepen your routine, simply listen and select the techniques that resonate most with you. Practice regularly, repeat as needed, and become attuned to the positive effects unfolding in your mind and body. Embrace a journey of self-discovery and balance, and transform your daily life with the harmonious sounds of "Techniques to Regulate."

Techniques to regulate the nervous system

This gentle guided meditation helps your SELF (the calm, compassionate center of your being) to attend to a part of you that needs your attention, your presence, or compassion. Rooted in Internal Family Systems (IFS), this practice invites you to turn inward, soften your inner stance, and build a healing relationship with your internal system.

Self-Compassion for a Part of Me

Compassion From the Inside: A Self-Led Practice

Falling In, Climbing Out: What Real Integration Looks Like
with Mindfulness2Be.

This episode of From the Therapy Room is for anyone who’s ever wondered: “Why do I keep doing the same thing — even after all this therapy?” We explore the difference between insight and integration, through the lens of: A healing 4-stage model for inner change (Awareness, Regulation, Compassion, Integration). The “emotional toothbrush” metaphor: why consistency matters more than intensity. A client story (with permission) that illustrates how parts work and self-compassion shift long-term patterns. A reading of Portia Nelson’s poem Autobiography in Five Chapters, and how it speaks to mindful choice.


From the Therapy Room: Falling In, Climbing Out: What Real Integration Looks Like

You’ll be guided to meet a protective part of yourself—such as worry, striving, inner criticism, or self-doubt—with curiosity, care, and Self-energy. This practice is suitable for anyone seeking greater self-understanding and emotional balance, whether you're familiar with parts work or simply exploring mindfulness-based approaches to healing. Also available on SPotify BEING MATTERS

RAIN for Parts

10 minute meditation practice to calm and relax body and mind

# 9 Calming the Body

Mindfulness and Compassion Retreat. Please make sure that you have set aside about 4,5 hours and a room with some space including a yoga mat, a chair, a blanket, a cushion and whatever else you may need for some comfort. You also need a snack for the savouring food practice. So please have something ready for this experience.
Note if you are not in the right mood, and if you have done any meditation this guided extended retreat might be for later. Many practices are from the MSC program developed by Chris Germer and Kristin Neff.

Appreciative Body Scan

this track can be used to calm the nervous system before going into meditation practice

Calming The Body

Taking a compassionate break and being aware of this moment.

Mindful and Self Compassion Pause

This practice can support you during times of distress. It is a way to nourish, anchor and soothe yourself. Keep in mind that different physical touch may evoke different emotional reactions, it may bring up memories and other reactions. If you are not feeling in the right space to practice soothing touch, then check in what other support would be helpful, i.e., a warm cup of tea.

Supportive Contact

Setting an intention for the day of mindfulness takes 8 minutes.

Day of Mindfulness 2 Setting An Intention

Mindfulness and Compassion Retreat. Please make sure that you have set aside about 4,5 hours and a room with some space including a yoga mat, a chair, a blanket, a cushion and whatever else you may need for some comfort. You also need a snack for the savouring food practice. So please have something ready for this experience.
Note if you are not in the right mood, and if you have done any meditation this guided extended retreat might be for later. Many practices are from the MSC program developed by Chris Germer and Kriston Neff.

Mindfulness2Be

Popular tracks