This meditation invites you to practice with 3 different anchors for your attention and then choose just one for the remainder of the meditation. By focusing our attention on an anchor or home base, we bring ourselves into the present moment and we learn to calm and steady our minds. This meditation is especially helpful for those interested in learning about and finding an anchor for their practice. 

3 Anchor Guided Practice

This mindfulness of body practice invites you to intentionally investigate the direct experience of the body just as it is, with gentleness, kindness, and presence.  You’ll be guided to approach the body in a trauma-sensitive way and to begin, pause, or end your day in a more relaxed state.

With gratitude -- Music by Fell Creek.

Mindfulness of Body Guided Meditation

This Mindfulness of Breath Practice invites you to come home to the breath as a way to down-regulate your sympathetic nervous system, reduce stress, and tap into greater states of calm and presence for healing. 

With gratitude -- Music by Chris Collins.

8 Minute Guided Mindfulness of Breath (with music)

This resourcing practice is offered as a tool for tapping into an internalized sense of safety for making meditation accessible and healing, especially if there's a history of traumatic stress. You'll be guided to experiment briefly with 3 self-nurturing pathways. The invitation is to find your self-nurturing pathway and practice using it even when you’re not feeling distressed. This way, if you find yourself becoming dysregulated, you have a strategy to call upon to help you work more comfortably with whatever arises, whether that’s in the midst of practice or in life.  *Inspired by the work of trauma experts Peter Levine, David Treleaven, and Tara Brach.

Resourcing for Signals of Safety Practice (with music)

This 10 minute grounding practice invites the nervous system to tap into greater states of calm and ease.

10 Minute Grounding Practice for signaling Calm, Safety and Ease (no music)

This guided meditation practice invites you to settle the nervous system and calm the body and mind for a deeply restorative and peaceful rest or sleep. (This meditation concludes with 5 minutes of the sound of waves)

Guided Practice For Deep and Restorative Rest or Sleep (with gentle wave sounds)

This guided meditation invites you into the heart of nature, where a tree stands tall - rooted, steady, and supported by the earth beneath. Surrounded by stillness and the quiet rhythm of the natural world, you'll connect with a deep sense of stability and strength. Return to this practice anytime you need to soothe your nervous system and reconnect with that inner steadiness. In this nature-inspired practice, you’ll find a quiet training ground for resilience to help you stay grounded through whatever life brings.

Roots Of a Tree: Grounding In The Heart Of Nature

This grounding practice gently invites your nervous system to settle and down-regulate, signaling safety to your body. By calming the limbic system, it fosters a deep sense of relaxation and inner peace.

Settling The Nervous System: A Grounding Practice

Adapted from the work of Kristin Neff and Christopher Germer, this practice helps caregivers cultivate self-compassion in the midst of supporting others. It offers a gentle way to acknowledge our limits, release the pressure to fix everything, and care in a way that feels more spacious and sustainable.

3 Anchor Guided Practice

Shelley Murphy

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