Meditations

The Mindful Awareness / Somatic Tracking Meditation will guide you to not fear your symptoms. Neuroplastic symptoms diminish when you practice this meditation over time, in conjunction with other mind-body work. Do this meditation at least once a day and additionally as needed.

This Mindfulness Meditation will guide you to distance your thoughts and emotions from automatic bodily responses. Neuroplastic symptoms diminish when you practice this meditation over time, in conjunction with other mind-body work. Do this meditation at least once a day and additionally as needed when you need safety signals.

The Embracing Emotions meditation will guide you to release stored emotions that have ingrained as bodily symptoms. You will learn how to safely express emotions that are tied to difficult life experiences. When practiced over time and in conjunction with other mind-body work., this has the effect of diminishing neuroplastic symptoms. Do this meditation at least once a day and additionally as needed.

The New You Meditation will allow you to practice visualizing activities and circumstances you would like to see in your future. Habit becomes reality. Imagining experiences with confidence and without symptoms creates neural circuits of healing.

Mantra Meditation

Mantra meditation allows your mind to clear of thought.

Instructions:

  • Be in a private spot where you will not have interruptions.

  • Sit comfortably in a chair; or ok to lay down.

  • Set a stopwatch, such as on your phone (if it is on do not disturb).

  • Close your eyes.

  • With each breath in and each breath out, say the mantra ("peaceful" or “release”) in your head. Allow your thoughts to unwind without judgment or frustration. If thoughts return, come back to saying the mantra in your head. Anytime you meditate is useful.

  • Peek at your stopwatch when you think you may have gotten to about 20 minutes to see where you are at; keep going if you haven't hit 20 minutes. Perfectly fine to go over 20 minutes. Less jarring than using an alarm at 20 minutes. 

  • Come out slowly like when you wake up from sleep, about 1-3 minutes.

  • I suggest putting a reminder on your phone to meditate at a strategic time at least once a day, Perhaps midday or late afternoon. You can always meditate again or longer if you are feeling particularly stressed.