Resources & Tools to help you navigate life, challenges, and being a human.

Begin supporting yourself by downloading the Daily Check-ins handout to learn how to show up for yourself and meet your emotional needs.

Daily Check-In Handout

Breathing Techniques PDF

Download Handout

Meditation Techniques PDF

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Boundary & Communication Setting PDF

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Somatic Techniques PDF

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Ground w Earth Energy PDF

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Audio Guides

Abdominal Breathing

My clients know this as deep belly breathing. For those who prefer visual guide instructions are below. *Make sure to download the pdf link for all of the breathing exercises and handouts!

Lie down, legs straight slightly apart, toes up, arms at your side, palms facing down. Now clowing your eyes, inhale with your nose and exhale through your mouth. Place one hand on your chest and one on your stomach. Take a few deep breaths and notice which hand rises the most when inhaling. If the hand that’s on your chest rises more, focus on filling your belly with each inhale pushing your belly out like a balloon filled with air. Literally push all the air out of your belly as you pull your belly back in as the air leaves your body as you exhale.

Complete for 5-10 minutes during quick breaks in the day! This is something I utilize anytime I am annoyed, stressed, anxious, nervous, frustrated, overwhelmed…you name it. I hope you find it helpful and it can maybe become a part of your tool belt too.

Box Breathing

Breathe in counting to 4 slowly, hold your breath 4 counts, slowly exhale through your mouth or nose for 4 counts, and hold for 4 counts. Repeat until centered.

Counting while Breathing

Helps with sleep! Lie down in bed. Focus on your exhales while breathing. Feeling the bed supporting you as you exhale, try to relax. Counting from one to ten then slowly backward while pairing down counts with your exhales. You can try variations like 100. Repeat this until you fall asleep. Happy dreaming, Say hi if you see me in dreamland!

4-7-8 Breathing

Close your mouth and inhale through your nose mentally counting to 4 then hold your breath for 7 counts. Open your mouth and audibly exhale completely making a woosh sound while counting to 8. Repeat the cycle at least 3 times.

Loving-Kindness Meditation Audio

Used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others. It Involves opening the mind to receive love from others and then sending well wishes to loved ones, friends, acquaintances, and all living beings. It’s Intended to promote compassion and kindness, ideal for those holding feelings of anger or resentment. You can be creative and come up with your own words that you need to hear as you uncover more of what it is you need to hear from yourself.

Progressive Relaxation Meditation Audio

AKA ‘Body Scanning’, aimed at reducing tension in the body and promoting relaxation. It Involves slowly tightening and relaxing one muscle group at a time throughout the body. Sometimes encourage you to imagine a gentle wave flowing through your body to help release any tension. Used to relieve stress and unwind before bed.

Visualization Meditation

Focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes, images, or figures. Practice involves imagining a scene vividly using all 5 senses to add as much detail as possible. It can include holding a beloved or honored figure in mind to embody their qualities. Another form of visualization meditation involves imagining yourself succeeding at specific goals, intended to increase focus and motivation. Use to boost mood, reduce stress levels, and promote inner peace.