Led by RJ Lisander This guided meditation uses mindfulness and breath to soothe anxiety, especially during activating times. After brain injury it is common for our sympathetic nervous system - our fight or flight response - to be more easily activated. This serves a purpose when we are in danger, but when this part of us is overactive it means we …

Led by Jivana Heyman In this meditation, we’ll practice mindfulness and acceptance of our thoughts. Our mind is often hard to turn off. So rather than trying to stop your thoughts, this practice guides you to notice and even celebrate them with the word ‘yes.’ In doing so, we cultivate greater awareness of our thoughts, without judgment, and anchor…

Led by RJ Lisander This meditation uses visualization to cultivate feelings of connection. Often after brain injury we can feel disconnected - from ourselves and the people around us. This is normal because so much can change. Through this practice we’ll focus on imaging the people we love as a way to remind ourselves that we belong and there is a …

Led by Tracey Meyers Cyclic sighing - also known as physiological sighing - is a breathing technique that you can use to reduce anxiety and stress. It is a very easy technique and has been shown to be even more powerful than mindfulness meditation to reduce distress. By focusing on two conscious inhalations and then a longer conscious exhalation, c…

Led by Tracey Meyers This practice focuses on adding in a gentle focus on taking in love and compassion for ourselves and then extending it out to those who may need support in theirs lives. This practice offers participants a chance to experience the powerful healing effect of self-compassion can help foster a sense of connection with others, joy,…

Led by Tracey Meyers The 4-4-6-2 practice is a breath-counting exercise that has shown to be useful when you need to calm down quickly when you are scared, panicky, or angry. It involves a slow inhale, a gentle hold or pause at the top of the breath, and even longer exhale followed by a short hold or pause at the bottom of the breath before the nex…

Led by Tracey Meyers We all know the simple act of breathing can have a positive effect on us. Mindful breathing teaches core mindfulness by placing our attention on our breath and the sensations of breathing. Mindful breathing can result in a number of proven health benefits such as pain relief, stress, reduction, anxiety reduction, and less negat…

Led by Tracey Meyers Coherent breathing is a form of breathing that involves slowing the entire cycle of breath down to about 5 breaths per minute. Our natural tendency is to breathe at a rate of two to three seconds per inhale and exhale. In coherent breathing, the goal is to extend the length of both the inhale and exhale to around 6 seconds. By …

Led by Jenni Foltz Titration is a process that was discovered as scientists introduced two chemicals together and noticed it produced an explosive reaction. They found that they needed to introduce the smallest amount of each in order to keep the reaction contained and manageable. Similarly, within a therapeutic context, we work with difficult sens…

Led by Ramsay Pierce Set up for this practice in the most supportive and comfortable position you can be in. The body temperature may drop, so be sure to have a blanket or warm clothing. There is no physical movement necessary during the practice. During Yoga Nidra, we enter a state of complete physical, mental, and emotional relaxation. This is a …

Led by Bonnie Currie Mindfulness meditation helps us begin to cultivate awareness of, and to untangle from, habitual, conditioned and harmful thought patterns. The mindfulness teacher Pema Chodron, said “you are the sky, everything else is just the weather.” Using the breath as an anchor for your attention, you will be invited to begin to notice, w…

Led by Bonnie Currie In this meditation, explore three techniques to calm, soothe, and ground your nervous system. This practice may be useful if you are feeling overwhelmed, depleted or reactive as a way to replenish your parasympathetic nervous system, the part of the nervous system that helps us rest and replenish. Bonnie Currie (she/her) is the…

Led by Bonnie Currie RAIN (acronym for Recognize, Allow, Investigate and Nurture) is a mindfulness meditation technique that invites us to begin to untangle from the reactivity that often stems from difficult and challenging emotions by beginning to turn towards these emotions with friendliness, curiosity and care. You are welcome to practice this …

Led by Bonnie Currie Trauma, such as a brain injury, may leave someone feel stuck in feelings of unworthiness, irritability or shame. In this guided Metta meditation, we explore cultivating a heartful, compassionate response to these challenging emotions through intentional offerings of kindness and strength as a means to help us reconnect to a fel…

Led by Jenni Foltz Pendulation offers us a skillful way to work with intense or difficult sensations in the body. It was developed by Peter Levine who founded the trauma therapy modality, Somatic Experiencing. First, we find a place in our bodies that feels open, spacious, or resourced--we will call it our home base. Once we’ve identified this plac…

Led by Jenni Foltz In this meditation, we use our imagination to bring to mind various things that we love, and then we notice our bodies response. Our brains do not know the difference between a real and an imagined experience, so, as we turn our attention towards things that nourish us, we deepen our experience of joy, balance, and ease in our bo…

Led by Kyla Pearce This practice will bring mindful attention to thinking, and then use simple phrases to help the mind stay present. This is important because our thoughts create our experience of life, so if we have a habit of judging ourselves frequently, it’s likely we’ll live with a sense of uneasiness or distrust in ourselves. All thoughts, w…

Led by Kyla Pearce In this meditation I’ll guide a practice focused on deepening the trust we have in ourselves. This is important because when we trust ourselves, we can more clearly see our value, and make the choices we need in order to thrive, including things we may want to change. This yoga nidra meditation will integrate all elements that we…

Led by Jonathan Prescott We all want a life free of suffering, but we know suffering is universal. In this practice, we’ll explore how to transform our suffering into the freedom that we seek by feeling the fullness of our experience. Jonathan Prescott is a Board Certified Clinical Chaplain and Pastoral Counselor. As a long time ordained student of…

Led by Turi Hetherington This is a short practice of sensing the body as a way of activating the relaxation response. Tension can build up in the body without us even noticing. As we bring kind, gentle attention to the body and breath, tension may naturally dissolve and reveal a sense of underlying ease and well-being. As a yoga instructor and holi…