Free practices
Thirty recordings, free, no account
The same voice, pace, and approach as a session, without me there responding to what happens. Lie down, try one, and see whether it suits you. That will tell you more than the rest of this page can.
Open the channelChronic pain
10 recordingsSomatic tracking. Turning attention toward a sensation without bracing, and staying with it long enough to notice what it actually does. Nothing here asks you to measure whether it worked.
- 20 min Chronic Pain Practice Safety, Imagery and Gentle Attention
- 10 min Chronic Pain Practice A Short Somatic Tracking Session
- 20 min Chronic Pain Practice Somatic Tracking with Tapping and Self-Touch
- 18 min Chronic Pain Practice Somatic Tracking, Without Measuring Anything
- 16 min Nerve Pain Practice Curious Attention to Tingling and Electrical Sensation
- 30 min Pain Reprocessing Practice Curiosity and Safety for Chronic Pain
- 15 min Shoulder Pain Practice Gentle Movement and Warmth for Held Tension
- 25 min Somatic Tracking for Back Pain Curiosity, Wonder and Gentle Attention
- 15 min Somatic Tracking for Chronic Pain Watching Sensation Without Trying to Fix It
- 30 min Somatic Tracking for Chronic Pain Sensation, Emotion and Gentle Movement
Nervous system
8 recordingsOrienting, grounding, pendulation, body scans. Finding where settling lives in your own body, so you can get back to it later.
- 15 min Body Awareness Meditation Tracking Sensation with Nothing to Reach For
- 10 min Gentle Meditation Arriving, with No Right Way to Do It
- 15 min Grounding Meditation Nervous System Regulation, Roots and Orienting
- 15 min Grounding Meditation Pendulation in Small Amounts, with a Safe Resource
- 16 min Grounding Practice Orienting with Eyes Open and Pendulation
- 25 min Grounding Practice for Feeling Disconnected Orienting Through Sight, Sound and Touch
- 30 min Nervous System Regulation Body Scan, Gentle Movement and a Heart Hug
- 15 min Nervous System Reset Meditation Pendulation Between Tension and Ease
Anxiety & stress
8 recordingsBreath, shaking, tapping, self-contact. Working with the physical shape of anxiety rather than arguing with the thoughts sitting on top of it.
- 15 min Breathwork for Stress Four Breathing Patterns to Settle the Body
- 16 min Burnout Recovery Practice Orienting and Self-Contact When Rest Feels Impossible
- 15 min EFT Tapping for Anxiety Two Rounds Through the Points
- 11 min Self-Compassion Practice for Burnout When You Have Been Caring Too Much
- 25 min Somatic Practice for Held Stress Body Scan, Self-Compassion and a Calm Anchor
- 15 min Somatic Release for Anxiety Shaking and Breath to Move Tension
- 10 min Somatic Tracking for Anxiety Tracking Sensation and Racing Thoughts
- 25 min Vagus Nerve Reset Breath, Humming and Self-Massage for Stress
Sleep
4 recordingsLong, slow practices for the end of the day. You do not have to fall asleep for one to have been worth doing, which is why two of these run to two and three hours.
What a session adds
A recording cannot notice what happens in your face, or slow down when something shifts. That is the part I do.
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