Guided Practice
Nineteen practices, from everyday awareness and breath to inner parts work, compassion, rest, 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 available for seventeen practices. Eleven offer Keith or Sarah: Grounding, Orienting Response, Body Scan, Progressive Muscle Relaxation, Pendulation, Parts Check-In, RAIN, Noting Practice, Metta, Tonglen, and Yoga Nidra. Six are Keith only: Box Breathing, 4-7-8 Breathing, Physiological Sigh, Coherent Breathing, Timed Writing, and Integration Prompts. Writing practices read only the prompt you choose.
Listen here: Body Scan voice guidesOriginal Mindfulness Body Scan
12 min 19 secKeith’s original meditation on Insight Timer is different from the AI-narrated voice guides available here.
Original on Insight Timer (opens a new tab)Everyday Presence
An Everyday Awareness Cue
Choose an ordinary moment as a reminder to pause, notice what’s present, and leave room for choice. There’s no need to change how you feel.
Practice when it is safe to pause, not while driving. Keep your eyes open if you prefer, choose a comfortable focus, and stop whenever you wish.
01
Breath & Nervous System
Breathing is one way to notice and gently influence your state. Explore these options at a comfortable pace, without forcing a count or trying to achieve a particular feeling.
return to the breath
02
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.
return to the breath
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.
return to the breath
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.
return to the breath
05
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.
return to the breath
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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