Self Care Centre
Healing Sounds
This page is dedicated to sharing resources I've hand-picked over the years and actively apply to support my personal therapeutic journey as well as to support the process of my clients.
Provided are some samples of soundscapes I highly recommend for soothing your nervous system.
The importance of a meditation practice
Meditation can offer a range of benefits, and I believe it can be done in a variety of different ways, all of which benefit us.
I invite you to explore different ways of meditating, exploring new ways of clearing the mind and attending to your body.
"In Buddhism, this basic quality of consciousness is called the fundamental luminous nature of the mind. Like a mirror, our mind reflects all kinds of images, but none of these images belongs to the mirror. "
-Ricard and Singer; Beyond the Self
There is a clear, illuminating awareness that if practiced becomes our natural state of mind. The practice of meditation is not meant to remove or desensitive us to our thoughts or feelings, but to simply recognize them for what they are, waves in the ocean.
Meditations
These meditations range from body scans to guided parts work meditations (some I've created).
If you introduce one of these practices, or several, periodically throughout the week, you can begin to weave self-care into any downtime, whether it be 5 or 10 minutes.
Non-Sleep Deep Rest (NSDR) aka. Yoga Nidra
In this 10-minute meditation, Stanford neuroscientist Andrew Huberman of HubermanLab guides you through a Non-Sleep Deep Rest protocol (NSDR) to enhance the learning process by reducing daytime fatigue and improving focus.
It can also greatly enhance your sleep, boost your mood, and promote #Neuroplasticity – the ability of your brain to change and grow.
Ram Dass Meditations
In 1967, Alpert travelled to India and became a disciple of Hindu guru Neem Karoli Baba, who gave him the name Ram Dass, meaning "Servant of Ram," but usually rendered simply as "Servant of God" for Western audiences.
In this first link, Ram Dass shares a meditation of the heart. He guides you through the process of bathing yourself in liquid love, dislodging all of the sadness and loneliness from your heart, and ultimately becoming an instrument for the transmission of light, love, and peace.
Richard Schwartz: IFS meditations
Richard C. Schwartz, PhD, is the creator of Internal Family Systems, a highly effective, therapeutic model with a growing evidence base, that de-pathologizes the multi-part personality.
In this first meditation, he guides the listener through the steps of identifying "Trail Heads" and working within the body to soothe parts and give them comfort. He encourages the listener to engage even difficult parts with curiosity, compassion and love.
Carl G. Jung's Active Imagination
Carl Gustav Jung (26 July 1875 – 6 June 1961) was a Swiss psychiatrist, psychotherapist, and psychologist who founded the school of analytical psychology. He was a prolific author of over twenty books, an illustrator, a correspondent, and an academic, best known for his concept of archetypes.
Jung used active imagination in his work with his own dreams, as well as with his patients. Even those who rarely remembered their dreams could connect with their unconscious with this method.
Box Breathing
Box breathing, also known as square breathing, is a breathing technique that can relieve stress and reset the mind and body after a stressful situation. The technique works by slowing down the breath and distracting the mind by drawing the focus to a 4-4-4-4 pattern of inhale, hold, exhale, hold..
