Free guided Meditations & REsources

Mindfulness is the practice of bringing your attention fully to the present moment — noticing what you're experiencing right now without judgment or trying to change it.

It's not just about meditation. You can practice mindfulness through meditation, yoga, breathwork, walking in nature, creative activities like art or music, or even mindful eating. Anything that brings you into the present moment and out of autopilot counts as mindfulness.

The practice helps you step out of rumination about the past or worry about the future, and creates space to simply be here now.

It's a practice of concentrated focus. There are many different ways to meditate, including focusing on the breath, on bodily sensations, on sounds, or on a word or phrase, or using guided meditations.

One of the biggest misconceptions about meditation is that you're supposed to "clear your mind" or stop thinking entirely. That's not the goal, and it's not realistic. Your mind will wander — that's what minds do. The practice is simply noticing when your mind wanders and gently bringing your attention back. Every time you notice and return, you're doing it right.

There's no such thing as being "bad at meditation." If you're practicing, you're doing it correctly.

Breathwork is a practice of using intentional breathing patterns to shift your nervous system state and access deeper levels of awareness. By breathing in specific rhythms or patterns, you can calm anxiety, release stored emotions, or enter a more meditative state that supports healing and processing.

The techniques come from ancient practices (like Pranayama from yogic traditions) but are used today as a therapeutic tool to work with trauma, stress, and nervous system regulation.

Sound meditation is the practice of using sounds and vibrations — from instruments like Himalayan singing bowls, crystal bowls, gongs, or chimes — to guide you into a deep state of relaxation and meditation.

Unlike traditional seated meditation where you actively focus your attention, sound meditation is more passive and receptive. The sounds and vibrations work directly with your nervous system to help you settle into a meditative state, release tension, and access deeper rest. Many people find it easier than traditional meditation because the sound gives your mind something to anchor to.

It can help calm your nervous system, promote deep relaxation, and support emotional release.

Sound meditation and sound baths are very similar — both use instruments like singing bowls, gongs, and chimes to create a deeply relaxing experience. The main difference is the setting and personalization.

Sound baths are group experiences focused on relaxation and stress relief. I occasionally offer group sound baths, which I announce on my Instagram page and email list.

Sound meditation is one-on-one and tailored to your specific needs and nervous system. The instruments may be placed on or very close to your body for a more direct vibrational experience, and the session is personalized to support your healing.

Schedule a Free Consultation and choose a time that works for you. We'll spend 20 minutes talking about what you're looking for and whether my approach feels like a good match. Whether it's traditional talk therapy or something more body-based like EMDR, somatic sound therapy, or these regulation practices — we'll figure out what might work best for you.