Everyday Practices
Facing What’s in Front of Me
For Steadying Yourself Before Something Hard
Welcome. These practices are here for the moments before something hard. Pick the one that fits the time you have, even if it’s only a couple of minutes. Tap play to listen, or download any track to keep, so it’s with you when you need it.
I’ve Got This
For when you’re preparing for what’s in front of you. You settle with the words ‘in breath, out breath’ in time with your breathing, while the mind does its thing. Then affirmations to repeat: ‘I am brave because my history has shown that I have been sometimes.’ You reach for one small moment you’ll be grateful for today, with a half smile. It ends on ‘I’ve really got this.’ The second version is the breathing on its own, and the micro version goes straight to the words.
12 min · fullDownload
My Inner Refuge
A short meditation for settling. You sense your immediate surroundings and repeat ‘All is well. I am safe.’ Then you notice what you can see behind your closed eyes, and let the body soften a little more with each breath, into a refuge you’ve created inside. There’s plenty of space between the words.
Listen · 7 minDownload
When Times Got Tough for Jack
A short story about Jack, who comes across some affirmations while scrolling on his phone. The first one lands: ‘I am the one person who knows exactly what I have been through.’ He keeps coming back to them, makes room for unwanted thoughts and feelings, and starts to show up for himself. The full version ends with Jack’s affirmations for you to hear. The second is the story on its own, and the micro version is a short scene of Jack stuck in worry, then the affirmations.
7 min · fullDownload
What to Say Instead
For when you don’t know how to speak kindly to yourself. A short teaching from The Wisdom of The Waves: automatic thoughts aren’t your fault, and when you step back from them, you get to choose your words. You hear some examples, like ‘My mind is giving me a hard time, but I have my own back.’ Then the six words of self-compassion, ‘acknowledge your discomfort, respond with kindness’, and some Validating Self-Talk. It ends with a rhyming affirmation.
Listen · 10 minDownload
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