Three practices to choose from to tend your heart and mind:

1 Minute Counting Your Breath

  • Box breathing or 4x4x4x4 equal breathing to any count is fast effective for activating the parasympathetic nervous system, the rest and digest, calm mind setting of your body.
  • Do this one minute at a time (or loop it until your settled) and ideally many many times a day.
  • Sometimes it takes up to 4 or 5 minutes if you are worked up. The more often you do it (like 4 times a day) the faster it will work when you need it.
  • You can download it in the upper right-hand corner and it is a loopable breathing track.


4 Minutes to Feed Your Center

  • 4.5 minute guided mediation breathing to recenter in your wellbeing.
  • You can download this in the upper right-hand corner


35 Minutes – Expanding to Hold Pain

  • 35-minute guided mediation for sitting with pain. It is a practice to help pain be a catalyst to help you heal and grow while giving it a place and space to be less consuming and for many people relief.
  • You can download this in the upper right-hand corner
  • This practice is also in I LOVE MY LIFE and the recording is in the academy


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