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The NeuroMeditations on this page were not professionally recorded.
Please bear with me as I recreate them and hopefully, improve the sound quality.
Brain Exercises will be up soon!
"Recognition of Humanity should be the central focus of Human Existence" ~ Paulo Freire
"I dream of a world where I can lay my vulnerabilities out there, open for everyone, until they are my strengths. I am longing for this."
Harper Steele
5 Neuro-Tools for Anxiety
5 Neuro-Tools for Anxiety
What Can Neuro-Tools Do For YOU?
What Can Neuro-Tools Do For YOU?
Caution with Mindfulness and Quiet Mind with Trauma
Caution with Mindfulness and Quiet Mind with Trauma
If your Anxiety is connected to Trauma, be cautious with Mindfulness, and Quiet Mind (or TM) practices that include Mindfulness, unless you are ready for allowing things to emerge and be seen. IF you are unsure - ask your therapist for help with determining your readiness. Until you are sure, turn to Focus to interrupt activation, Open Heart and/or Quiet Mind practices not including Mindfulness in the process.
This Site is NOT a Replacement for Therapy, Medication or Medical Treatment
This Site is NOT a Replacement for Therapy, Medication or Medical Treatment
Remember to go to the BEGIN HERE page for many additional resources and information that is helpful for living with, reducing frequency of and intensity of, and ability to manage, anxiety.
"Why Zebras Don't Get Ulcers" Dr. Robert Sapolsky
"Why Zebras Don't Get Ulcers" Dr. Robert Sapolsky
This video helps you understand more about your brain and nervous system and how we respond to stress. Helpful for understanding many things, including anxiety. Here is a link to the longer version of this talk. FULL VERSION Check out the other Sapolsky videos on YouTube. Also more links on the Begin Here and Other Resources page.
The other video below
SAFETY is the Key to Working with Anxiety
Creating YOUR Version of the Cave of Safety
The system responds and can return to calm when you send it messages of safety. This meditation is helpful for that, or whenever you need a barrier to the world, a deep sense of safety, unconditional love and support, or when you are doing difficult work. Practicing often can help restore a sense of safety.
Music: Golden Blossom - Tranquil Flute by Buddha’s Lounge on YouTube
Neuro-Tools & Neuro-Meditations Helpful for Anxiety
** Remember all of these can be practiced as a Brain Exercise **
To Interrupt the Amygdala
**When really racing go to FOCUS or straight to the Cave of SAFETY
Basic Info on Focus Practices: How & When to Use Them
Basic Info on Focus Practices: How & When to Use Them
Use your SENSES!
Use your SENSES!
Explore which of your senses holds your attention and engages your mind most strongly:
Look at an image (explore things you like to look at)
Listen to something you like to listen to - sounds in nature, music, any sound you really like to listen to
Smell things you enjoy - anything!
Taste - try various candies or pastilles and see how well this holds your focus
Touch - for anxiety explore cold on the back of the neck, on the forehead, the cheeks
BREATH - It can make it easier to follow and trace it through the body by seeing your breath as a color, illumination - numbers, music, really anything.
For this purpose focus on how you think of your breath moving through you to determine how to best use it as a tool to interrupt, and to soothe
You can also explore various ways breathing. Ie: using breath pacers, box breathing or counting breath in any form.
Use this meditation to balance the mind, increase focus and attention, and most importantly to interrupt the signaling from the amygdala so that you can bring your system into CALM. This is my version of one from the NMI page on insight timer and also on this page.
Music: Powerful Meditation Music for Concentration and Focus by Meditation and Healing on YouTube
This Meditation anchors you into your stable, rooted self using the vagus nerve; balances the mind through bi-laterall focus and bi-lateral touch
Music: Vagus Nerve Stimulation by Narayanjot Records on YouTube
Connecting with AWE and Wonder
Awe is beneficial for everyone, especially when dealing with anything difficult. Do this often - even for a couple minutes when you are stressed/overwhelmed/hurting. This meditation guides you through remembering with all of your senses an experience of being in a place where you FELT AWE
Music: Village Love Story by Buddha’s Flute on YouTube
To CALM and QUIET the System
This meditation anchors you in your strong, immoveable center and allows you to rest in strength as you observe all thought, feeling and sensation that arises
Music: Bamboo Garden by Buddha’s Flute
Awe is beneficial for everyone, especially when dealing with anything difficult. Do this often - even for a couple minutes when you are stressed/overwhelmed/hurting. This meditation guides you through remembering with all of your senses an experience of being in a place where you FELT AWE
Music: Village Love Story by Buddha’s Flute on YouTube
This meditation guides you through shifting your attention inward to: build connection with self and body; increase awareness of, and ability to listen to, information coming from your body which can help you begin to tune into what state your nervous system is in and to assess effectiveness of interventions
Music: Krishna’s Healing Power by Buddha’s Lounge on YouTube
This meditation uses space imagery to quiet the mind for sleep. Using both the darkness between all things in space and its vast neverending expansiveness.
Music: 8 Hour Hans Zimmer Time Cover by Cozy Sleep Sounds on YouTube
This meditation connects you with being like a tree and then slowly to the feeling of being the entire, vast and expansive forest
Music: Relaxing Flute Falling Leaves by Buddha’s Lounge on YouTube
Explore Binaural Beats for Brain-Wave Entrainment
Explore Binaural Beats for Brain-Wave Entrainment
These may sound strange but all of the sounds and spaces between sounds serve to alter your brain waves. Be sure to read the description to choose appropriately.
There are many out there and many which don't actually entrain the brain to what they say.
Here are some reliable ones: READ the descriptions!
My 2025 Research Project
Comparing Two Interventions To Reduce Activation Through Accessing the Vagus Nerve
To Increase Sense of Strength and Groundedness
Breathing the Tree of Life
This focus meditation uses imagery of the tree of life; drawing energy up from your roots and down from your limbs and leaves, allowing them to mingle, grow and connect you with the vitality of life.
Breathing the Tree of Life
This focus meditation uses imagery of the tree of life; drawing energy up from your roots and down from your limbs and leaves, allowing them to mingle, grow and connect you with the vitality of life.
Music: Golden Blossom by Buddha’s Lounge on YouTube
This Meditation anchors you into your stable, rooted self using the vagus nerve; balances the mind through bi-laterall focus and bi-lateral touch
Music: Vagus Nerve Stimulation by Narayanjot Records on YouTube
This meditation guides you through increasing love and compassion for yourself. Observe yourself and how the experiences of life have impacted you. Through the lens of love, connect with both giving and receiving whatever is needed, fostering and growing your compassion and understanding for yourself.
Music: Healing Mother by Buddha’s Lounge on YouTube
This meditation aids you in accepting and facing the unknown through connecting with your core immovable self and anchoring into your strength.
Music: Calm Mountains by Fantasia Echoes
This meditation helps you to gently stretch into acceptance of things that may be difficult
Music: Dive into Tranquility - Buddha’s Flute on YouTube
This meditation can be helpful when you feel pulled in opposite directions or the splitting experience arising from what seems to be conflicting thoughts, feelings, or sensations. By helping you stretch and expand the meditation this supports you so that you don’t have to pick either/or, and rather can hold BOTH things.
Music: Krishna’s Harmonious Flute by Buddha’s Lounge
The Law of Kindness Helps Reduce Anxiety
The Law of Kindness
The Law of Kindness
Living by the Law of Kindness increases our connection with, and compassion for, ourselves and others. This shift in approach can be very helpful for Anxiety.
Watch for the GEMS
Watch for the GEMS
The Vagus Nerve and Polyvagal Theory
What are the Vagus Nerve and Polyvagal Theory and Why they Matter to YOU?
Go to the Vagus Nerve and Polyvagal Theory Page for Images, Links and More Information
Interested in learning more? Click the link above for course descriptions and details.
Go to the pages below for more info & Neuro-Tools for each:
My Favorite Neuro-Meditations for Anxiety from the NeuroMeditation Institute
The first three meditations are from the NeuroMeditation Insitute's page on Insight Timer. If you have not already done so do the following:
download the Insight Timer App
Search for the NeuroMeditation Institute in the app or click this link
Select the Follow Button
Open the links below for each meditation and bookmark them in the app for quicker/easier access in the future
Mindfulness NM
Go to the Other Tools and Resources for more tools, information and book recommendations for Anxiety.
Importance of Therapy
Importance of Therapy
Therapy helps us understand ourselves better so that we can feel more empowered and able to manage the experiences of our lives. They help us to keep it on the rails as we navigate who we are, how our life experiences have impacted us and hopefully new tools for living in alignment with our goals and our choices for living.
This website has SO many AMAZING resources, which are broken down in clear and usable ways, to help you that is safe and inclusive.
This link takes you to the crisis section of a page, which has very important info, but also has more info if you scroll up. There you will find links to finding whatever resource you need.
Toxic Positivity: What is it and How to Avoid it?
Toxic Positivity: What is it and How to Avoid it?
What is toxic positivity? How do people engaging in toxic positivity impact people who are struggling with any issue? Learn how to identify and avoid toxic positivity in yourself and in others. Additionally this discusses what to say to people who approach you with toxic positivity.
Beware the Grifters!
Beware the Grifters!
Grifters abound in the "healing" profession and community. Watch this video for some information on how to avoid those who are preying on your vulnerability, pain, suffering, difficulty and/or struggle. Be CAUTIOUS with your heart, mind and psyche - treat it with the care it deserves with choosing who you work with.
Time in Nature Helps Reduce Anxiety and Negative Impacts of Anxiety
The Importance and Impact of Nature
The Importance and Impact of Nature
Various Ways to Access Nature: Especially When You Can't Get There
Various Ways to Access Nature: Especially When You Can't Get There
Scroll up for other meditations using nature imagery such as Being the Tree and the Forest and Connecting with Awe and Wonder
When Your Anxiety Stems From Our Societies LACK of Understanding Gender
The Facts About Gender
Brain Gender
Transgender NeuroBiology
The Neurobiology of Trans-Sexuality
What Temperament are YOU?
What Temperament are YOU?
Knowing what temperament you are at a base level can help you as you come to KNOW YOURSELF more fully.
Why is Perception Important? Unpacking and Re-defining YOURS
Why Understanding your Personality Type is Helpful
Why Understanding your Personality Type is Helpful
Click Above for the link to the FREE survey!
Take time to answer the questions slowly and honestly for accuracy. They offer a breakdown of a buttload of very interesting and helpful information that can help you gain insight into yourself.
Go to the Other Tools and Resources page for more information, tools, and book recommendations.
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