Psychotherapy Tools
We are all completely unique and, at the very same time, incredibly similar. Over the 25 years of my career, there have been some tried and true tools and methods that I come back to over and over again, that I share over and over again. To help you on your journey of growth and healing, I have added some of them here for you, at no cost. I hope they are helpful.
Mindfulness Meditations
This meditation allows us to explore some of the key mindsets or attitudes we work with in mindfulness. These mindsets can be useful guideposts to support us as we embark on our own mindfulness journey.
Meditation
Bringing the Mindsets to Life
This meditation will help us to explore the possibility of cultivating a sense of friendliness with ourselves and then extending this to the world around us. This meditation compliments Module 4 of the “Unlocking Potential” Program.
Meditation
Coming Home
Mindfulness and meditation can support us to begin to listen to the whisper of our hearts by considering the following questions: Deep down, what is important to you? What sort of person do you want to be? How do you want to feel most of the time? This meditation compliments Module 5 of the “Unlocking Potential” Program.
Meditation
Uncovering Our Truth
This meditation invites us to sit without one specific “anchor” for our attention and to simply observe our life as it unfolds moment by moment by moment. This meditation compliments Module 5 of the “Unlocking Potential” Program.
Meditation
Open Awareness
This meditation has no verbal guidance, simply bells at intervals to remind us to come back to the present moment, again and again and again!
Meditation
Silence with Bells
Reading List
You are Loved by Liv Downing - picture book for families and classrooms about the unconditional nature of true love and how we can access it through meditation.
Purchase here.
10% Happier - Dan Harris - a ‘straight down the line’ approach to mindfulness and meditation
Full Catastrophe Living - Jon Kabat-Zinn - presenting the foundations of the MBSR (Mindfulness Based Stress Reduction) loaded with science and practical tips
The Power of Now - Ekhart Tolle - about the authors’ spiritual journey and his core teachings on present moment awareness
Into the Magic Shop - Dr James Doty - presenting an integrated approach to meditation with an emphasis on opening the heart and the compassion practices
Where Ever You Go, There You Are - Jon Kabat-Zinn - short chapters exploring the practical application of mindfulness and meditation into everyday life
Lost Connections - Johan Hari - the detailed science behind how a lack of connection in our society can contribute to increasing rates of anxiety and depression
Videos
Why Mindfulness is Your Superpower - Dan Harris - https://www.youtube.com/watch?v=w6T02g5hnT4
Meditation 101 - A Beginners’ Guide - Dan Harris - https://www.youtube.com/watch?v=o-kMJBWk9E0
How Mindfulness Empowers Us - Sharon Salzberg - https://www.youtube.com/watch?v=vzKryaN44ss
Introduction to Mindfulness - Smiling Mind - https://www.youtube.com/watch?v=Sceq4mtZhjI
All it Takes is 10 Mindful Minutes - Andy Puddicombe - https://www.ted.com/talks/andy_puddicombe_all_it_takes_is_10_mindful_minutes?language=en
Podcasts
You are Loved with Liv Downing (me!) - discussions on connection & belonging - Apple Podcasts or Spotify
Tara Brach’s talks and meditations - https://www.tarabrach.com/talks-audio-video/
On Being with Krista Tippett - https://onbeing.org/series/podcast/
APPS to download
Smiling Mind - go to https://www.smilingmind.com.au/ for more information
Headspace - go to https://www.headspace.com for more information
Insight Timer - go to https://insighttimer.com/ for more information
