12 MIN - Awareness Meditation

This practice is meant to help you cultivate a greater sense of awareness of your body, mind, heart, and soul. We are practicing to turn our attention inward onto ourselves, directing energy toward the physical sensations, thoughts, emotions, impulses, and desires that are present moment to moment. We are getting to know our internal world more intimately and clearly as the starting place to coming back into a healthy connection with our wholeness, our whole self.

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4 MIN - The 54321 Practice

This practice is meant as a respite from internal experiences that may at times feel overwhelming to stay present with. The 54321 practice can help to ground us in the here and now through our 5 senses a lot like an anchor tethering us to what is present around us by safely interacting with our surroundings.

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30 MIN - Awareness Movement Practice

PROPS NEEDED: None, optional blanket or pillow.

This practice is designed to support you in turning up the level of presence you bring to each moment. Bringing what is unconscious into consciousness particularly the information, signals, and messages that come from within us and around us. Becoming more aware of what is authentically present in each moment of our daily lives is essential to healing. This practice is the foundation to your process of returning to wholeness.

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8 MIN - Safety Anchor + Box Breathing

The following practices are designed to help soothe your nervous system and to help to shift you into a felt-sense of calm and safety. We start off with resourcing using the safety anchor of our choice before exploring box breathing. This breathing practice is designed to help restore the nervous system back to a more open, receptive, and relaxed state.

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6 MIN - Safety Anchor + 4.7.8 Breath

This practice is designed to help soothe your nervous system and to help you shift into a felt-sense of safety and calm. You will cultivate a safety anchor and be lovingly guided through a breathing exercise to nourish your whole self.

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39 MIN - Tolerance Movement Practice

PROPS NEEDED: optional blanket or bolster

A nervous system state shift. This practice is designed to restore the functioning of the ventral branch of the vagus nerve, known as the social engagement system from Polyvagal Theory. Move from a state of hyper-activity or hypo-activity, to a state that is open, welcoming, and safe.

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9 MIN - Turning Toward: Pendulating and Titrating Meditation

This meditation is designed to support the process of working with difficult sensations, emotions, and experiences. We are exploring two methods from Somatic Experiencing, a body-based approach to healing developed by Peter Levine, called Pendulation and Titration. We are practicing oscillating between two polarities as a way for them to be gradually integrated and transformed.

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33 MIN - Turning Toward Movement Practice

PROPS NEEDED: None

Becoming more self-aware, awake, and attentive is a necessary foundation to personal growth but what we do with what we discover about ourselves from there? This practice is an invitation to explore two concepts from Peter Levine's Somatic Experiencing called "pendulation" and "titration". Welcoming and opening to our feelings can be overwhelming. This practice offers a safe way to begin to process difficult emotions, sensations, thoughts, stress, and/or trauma that are held inside the body. Experience the power of expanding and contracting as a way to build tolerance and capacity to feel fully without the tendency to turn away from yourself.

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13 MIN - Working With Your Parts Meditation

This practice is an invitation to understand more about yourself, and to acknowledge, appreciate, and honor your conditioned tendencies and protected parts.

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41 MIN - Understanding Movement Practice

PROPS NEEDED: Optional blanket.

This is a movement practice that is meant for you to explore meeting your edges while staying connected, curious, and compassionate. Understanding is about recognizing that we all are uniquely the way we are because of our life experiences and our history, which differs from individual to individual. Getting into contact with our conditioned parts and protective reactions helps us to learn about and from them. We aim to move from protection to connection, from a contracted place, to an expansive and open one.

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11 MIN - Nurture and Nourish Your Needs Meditation

This practice is an invitation to offer yourself the presence, love, and support that you deserve. Overtime and with consistent effort, nurturing your needs will help you trust in your ability to show up for yourself, to honour your worth, your sacredness and the sacredness of all of life, and to trust in your innate goodness — no matter the conditions.

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27 MIN - New Experiences Movement Practice

Nurture what is needed. This practice is an exploration of intrinsic movement, moving from the inside out. We are practicing to listen and respond to what the body needs and wants moment to moment. There are prompts and invitations offered along the way if you need them otherwise, this is a follow-your-body type of class. Learn to follow your own inner guidance and to trust that only you know exactly what you need.

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13 MIN - Embodied Wholeness Meditation

This practice guides you to inhabit your body with your whole being. Wholeness is innate, we just have to make the return back to it. Making the return back into the body and trusting that the body is safe to inhabit takes time, practice, determination, will, courage, and effort. Eventually, all of the facets of our humanness will move through us more fluidly and this can become our natural state.

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31 MIN - Embodiment Movement Practice

A practice to help you connect to and with your body. This is an invitation to contact your living organism and to take up the space that your whole being deserves to occupy. The body has so much to teach us and with our current culture's influences, disembodiment is more and more likely. We have less reasons to put our bodies to good and necessary use. Your body is significant and magnificent. Inhabit your body with your being and dissolve the false division between mind and body with this practice. Lead with your body and the rest will follow.

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15 MIN - Building Wholehearted Connection with Others Meditation

Interested in deepening your relationships?

We are relational beings, wired for connection and love yet, we can go through the majority of our lives feeling a lack of deep connection and intimacy. Although it is clear that our desire for connection is innate, navigating relationships can be very challenging. Just like everything else in life, we can learn and practice how to be with others wholeheartedly. Social bonding is an energetic, authentic, and compassionate exchange between beings. The exchange is equal parts offering and receiving. We can learn to pulse our awareness to and from what is happening within us and what is happening within the other -while giving and receiving feedback.

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