Meditate With Zachary Phillips

Gratitude Breathing For Immediate Relief

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].

“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].

Heart Space Expansion

Introduction: This session guides you through a full Heart Space Expansion practice. It blends tantra, breathwork, mindfulness, mantra, visualization, and Internal Family Systems-style inner connection to support healing and integration. We begin with a gentle hand-to-heart warmth practice, then add a visualization of a light or flame growing in the heart space. We also introduce the mantra “Ham Sa” (or “Love / Trust”). From there, we move the flame through the body in rhythm with the breath, letting heart-space energy connect with every part of you, including the places where the past is still holding on. We close with a full heart-space expansion, visualizing the flame extending to surround your entire body, and ending with the words: ‘May I always find refuge in my heart, may I always be self-led, may I always remember I can heal and regulate myself. Goal: To reconnect with the heart space (Self) and use that connection to heal and integrate. Summary: Place a hand on the heart. With the breath, visualize the heart space as a flame, light, or energy growing stronger and brighter. Entrain (add) a mantra of your choice and connect the movement of the flame to the breath Send this energy to each part of the body and to a part of the past that is holding on. Expand this energy to the entirety of your being Add the intention behind the words, ‘May I always find refuge in my heart, may I always be self-led, may I always remember I can heal and regulate myself. Progression: During this practice visualizations, images, connections, insights and other inner awareness and physical sensations may arise. Explore and accept them all with compassionate curiosity and calm confidence. Whatever arises, offer it loving connection with the suability, delicacy, and persistence of the breath. 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].

Mindfulness Meditations

Mindfulness Meditation is the act of purposefully paying non-judgmental attention to the present moment. Mindfulness both focuses the mind and increases our chances of catching ourselves when distracted by thoughts, emotions, and sensations. Daily mindfulness meditation has been shown [https://pubmed.ncbi.nlm.nih.gov/23796855/] to reduce anxiety, improve performance, reduce addiction, and lead to all kinds of health benefits. Description: This session guides you through a basic mindfulness meditation practice. You’ll adopt a comfortable meditation posture, choose an anchor (the breath at the nose), and rest your attention there. When you notice your mind has wandered, gently and lovingly return it to your anchor. Repeat daily. Goal: To build awareness of the nature of the mind and train focus. Summary: Sit in a comfortable meditation posture Use the breath at the nose as your anchor (point of focus) Notice the sensations of breathing (air moving in and out) When you notice the mind has wandered, gently return to the breath Repeat for the length of the session, then practice daily Progression: Addition: Posture Sit upright in chair or on floor. Relax shoulders, soften face. Choose position that feels sustainable, not forced. One that is pain free. Addition: Labeling When you notice you’ve drifted, silently label it, “thinking,” “planning,” “remembering,” “hearing,” “feeling”, then return to the breath. If you cannot name a specific thing, label it as “cloud”. Addition: Counting When breathing in, silently repeat “in”. When breathing out, silently repeat “out”. Alternatively, count with each breath up to ten, then begin again at zero. This process can increase focus. Addition: Mantra Similar to the counting above you can add a mantra that is pegged to the breath, said internally. Eg: “Ham Sa” or “Love/Trust” or any other word or phrase of your choosing. This process can increase focus. 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].