Meltdown to Calm, Help Your Child Regulate

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].

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].