Meditate With Zachary Phillips

The Theory Behind The Practice

This session offers a summary of the principles that underpin all of the meditation practices I teach, including mindfulness, insight, breathwork, intuitive guidance, and shadow/parts work. Drawing from psychology, spirituality, and the Self, it explores the mind-body connection, the bio-psycho-social-spiritual model of health, and the skills-based nature of meditation practice. All of these ideas are framed through 'awareness, acceptance, action' lens of self-improvement, while emphasizing a practical approach to growth that values functionality over perfection, and the journey itself over any final destination. Listen next: Explore more guided meditations [/guided-meditations-talks] (also available via  iTunes [https://podcasts.apple.com/us/podcast/meditate-with-zachary-phillips/id1845992181], Spotify [https://open.spotify.com/show/4lAQ7aNcxZRHnaWweZBa8K?si=JSHpk2XIRaWZDApcAmhrAQ], & Amazon [https://music.amazon.co.uk/podcasts/63d61a7b-c828-4def-956e-e98185321a19/meditate-with-zachary-phillips]). You can find 100’s more tracks, talks, and full courses on the Insight Timer [https://insig.ht/Ts7qjHy6BUb?utm_source=copy_link&utm_medium=live_stream_share] app, and in The Art Of Self-Connection [https://www.skool.com/intuitive-guidance-2532/about?ref=6378a3759f984583a608531811276ee4] community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions [https://www.zachary-phillips.com/counseling-coaching].

Awareness, Acceptance, Action - The Principles Of Healing

There are countless approaches to healing, drawing from science, spirituality, and lived experience. But what if we stepped back and explored the core principles shared across them all? This talk offers a framework for approaching all healing and growth. It will help you contextualize and apply the countless techniques, perspectives, and pieces of advice you may have encountered. Awareness Become aware of what is happening internally and externally. Acceptance Accept reality as it is for what it is, right now. We don’t need to like, agree, or approve of it. Action Take small, value-aligned steps toward healing, growth, and meaningful change. Our actions change the situation, thus we need to become aware of, and accept our new reality and perhaps take further action. Listen next: Explore more guided meditations [/guided-meditations-talks] (also available via  iTunes [https://podcasts.apple.com/us/podcast/meditate-with-zachary-phillips/id1845992181], Spotify [https://open.spotify.com/show/4lAQ7aNcxZRHnaWweZBa8K?si=JSHpk2XIRaWZDApcAmhrAQ], & Amazon [https://music.amazon.co.uk/podcasts/63d61a7b-c828-4def-956e-e98185321a19/meditate-with-zachary-phillips]). You can find 100’s more tracks, talks, and full courses on the Insight Timer [https://insig.ht/Ts7qjHy6BUb?utm_source=copy_link&utm_medium=live_stream_share] app, and in The Art Of Self-Connection [https://www.skool.com/intuitive-guidance-2532/about?ref=6378a3759f984583a608531811276ee4] community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions [https://www.zachary-phillips.com/counseling-coaching].

Gratitude Breathing For Immediate Relief

The present moment is the best antidote to intense feelings. If you are struggling with anxiety, panic, depression, or overwhelm, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace. Goal: Mindful connection to the present moment. Summary: Slow down the breath and bring your hand to your heart. Feel the warmth. Say the words (internally or out loud) "I am here, now". Focus on what you can hear. These are the sounds of the present moment. Focus on what you can see. These are the sights of the present moment. Focus on what you can feel. These are the feelings of the present moment. Focus on the sensations of the breath at the nose. These are the breaths of the present moment. Drop it all and just be in the moment. Say the words (internally or out loud) "I am here, now". Progression: Add to the words “I am here, now” the words “and right now I am safe”. Listen next: Explore more foundational healing practices [/guided-meditations-talks] (or via  iTunes [https://podcasts.apple.com/us/podcast/meditate-with-zachary-phillips/id1845992181], Spotify [https://open.spotify.com/show/4lAQ7aNcxZRHnaWweZBa8K?si=JSHpk2XIRaWZDApcAmhrAQ], & Amazon [https://music.amazon.co.uk/podcasts/63d61a7b-c828-4def-956e-e98185321a19/meditate-with-zachary-phillips]). You can also find 100’s more tracks, talks, and full courses on the Insight Timer [https://insig.ht/Ts7qjHy6BUb?utm_source=copy_link&utm_medium=live_stream_share] app, and in The Art Of Self-Connection [https://www.skool.com/intuitive-guidance-2532/about?ref=6378a3759f984583a608531811276ee4] community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions [https://www.zachary-phillips.com/counseling-coaching].

“I Am Here, Now” (Stop Being Triggered)

Description: The present moment is the best antidote to intense feelings. If you are struggling with anxiety, panic, depression, or overwhelm, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace. Goal: Mindful connection to the present moment. Summary: Slow down the breath and bring your hand to your heart. Feel the warmth. Say the words (internally or out loud) "I am here, now". Focus on what you can hear. These are the sounds of the present moment. Focus on what you can see. These are the sights of the present moment. Focus on what you can feel. These are the feelings of the present moment. Focus on the sensations of the breath at the nose. These are the breaths of the present moment. Drop it all and just be in the moment. Say the words (internally or out loud) "I am here, now". Progression: Add to the words “I am here, now” the words “and right now I am safe”. Listen next: Explore more foundational healing practices [/guided-meditations-talks] (or via  iTunes [https://podcasts.apple.com/us/podcast/meditate-with-zachary-phillips/id1845992181], Spotify [https://open.spotify.com/show/4lAQ7aNcxZRHnaWweZBa8K?si=JSHpk2XIRaWZDApcAmhrAQ], & Amazon [https://music.amazon.co.uk/podcasts/63d61a7b-c828-4def-956e-e98185321a19/meditate-with-zachary-phillips]). You can also find 100’s more tracks, talks, and full courses on the Insight Timer [https://insig.ht/Ts7qjHy6BUb?utm_source=copy_link&utm_medium=live_stream_share] app, and in The Art Of Self-Connection [https://www.skool.com/intuitive-guidance-2532/about?ref=6378a3759f984583a608531811276ee4] community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions [https://www.zachary-phillips.com/counseling-coaching].

Meltdown to Calm, Help Your Child Regulate

Description: This session will help kids regulate, play it for your little one when they are overwhelmed, stressed, or having a melt-down. It begins with slow calm breathing, followed by a progressive muscle relaxation, a check in for their needs, a 5,4,3,2,1 grounding. It ends with some positive self talk and affirmations. Goal: To help your child to calm down from dysregulation. Summary: Slow sighing nose breath. Checking into their bodies needs. Squeezing and relaxing each muscle in the body. What can they feel, see, hear, taste, smell. Positive self talk Progression: Have a conversation with your child about how to regulate - discuss with them what you have noticed helps them and ask what they internally have noticed helping them. When they do get overwhelmed, play this track and do it together - this will both act as a stop break, calming intervention, and help give them the skills necessary for self awareness and regulation in life. Listen next: Explore more foundational healing practices [https://www.zachary-phillips.com/guided-meditations-talks] (or via  iTunes [https://podcasts.apple.com/us/podcast/meditate-with-zachary-phillips/id1845992181], Spotify [https://open.spotify.com/show/4lAQ7aNcxZRHnaWweZBa8K?si=JSHpk2XIRaWZDApcAmhrAQ], & Amazon [https://music.amazon.co.uk/podcasts/63d61a7b-c828-4def-956e-e98185321a19/meditate-with-zachary-phillips]). You can also find 100’s more tracks, talks, and full courses on the Insight Timer [https://insig.ht/Ts7qjHy6BUb?utm_source=copy_link&utm_medium=live_stream_share] app, and in The Art Of Self-Connection [https://www.skool.com/intuitive-guidance-2532/about?ref=6378a3759f984583a608531811276ee4] community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions [https://www.zachary-phillips.com/counseling-coaching].