Guided Practice
Seventeen tools across five domains, from breath and body to inner parts work, compassion, and integration. Open what you need. Return whenever the moment calls for it.
These are companions to clinical care, not replacements for it. If something opens, that is exactly what it is meant to do.
Voice guidance
Practices marked voice guide recommended are deeper with audio narration. Voice guides, in Keith's voice or Sarah's, are now live for eleven practices: Grounding, Orienting Response, Body Scan, Progressive Muscle Relaxation, Pendulation, Parts Check-In, RAIN, Noting Practice, Metta, Tonglen, and Yoga Nidra.
Listen: Mindfulness Body Scan on Insight Timer01
Breath & Nervous System
The breath is the only function of the autonomic nervous system you can consciously regulate. These four practices use that bridge, from the Navy SEAL's stress reset to the ancient 4-7-8 of yogic breathing.
return to the breath
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Ground & Body
The body holds what the mind cannot yet articulate. These practices work directly with the nervous system through sensation, movement, and sustained somatic attention, meeting you where the holding lives.
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03
Inner Work
Somatic and parts-based practices for going beneath the surface. These tools are informed by Internal Family Systems, Somatic Experiencing, and 30 years of clinical work with trauma, PTSD, and the exiled self.
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04
Heart & Compassion
Practices that extend compassion, first to the parts of yourself that have been exiled or judged, then outward to others, then to all of life. The complement to inner work is lovingkindness.
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Reflection & Integration
The work after the work. These practices create space for material from sessions, experiences, and inner encounters to land, be held, and become part of the emerging self. Yoga Nidra is in a category of its own.
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These practices are shared freely. If something opens, a question, a memory, a longing to go deeper, that is exactly what they are meant to do.
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