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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
Using Neuro-Tools for Stress
What Can Neuro-Tools do for YOU?
What Can Neuro-Tools do for YOU?
5 Tools for Stress Reduction
5 Tools for Stress Reduction
These tools can be very effective for interrupting the stress response and reducing frequency of activation. Success with these tools is rooted in attending to your nervous system and bringing in the appropriate brain tools when you are feeling HYPER-arousal and/or HYPO-arousal.
The negative impacts of stress is well documented as is the connection between stress and many issues affecting the body and the mind. The first step to reducing stress is to consider all the things you are doing and if there are any that can be eliminated. We are not designed to live constantly in a high stress state; our "over doing" is a huge contributor to high stress levels.
NeuroMeditation and other Neuro-Tools can help you connect with your Vagus Nerve to shift your nervous system state, and return to the calm and ease of the Ventral Vagal Complex.
Put your BRAIN in NEUTRAL and see how good that feels!
The Amygdala and the Cingulate Gyrus
How to Recognize a ‘HOT’ Cingulate
Meditation COOLS the Cingulate and interrupts the amygdala
When you are stressed and it is running high, you get a "hot" cingulate. NeuroMeditation is a powerful and free tool to cool the cingulate down.
FOCUS NeuroMeditation can interrupt the amygdala's response to stress, activation, or perceived threat. Mindfulness NM helps cool things down. When stress is a result of feeling disconnected and untethered Open Heart NM can bring soothing comfort, which cools the system. Quiet Mind NM brings your system into deep quiet and stillness.
Basic info on Focus Neuro-Tools & When to Use Them
Basic info on Focus Neuro-Tools & When to Use Them
Focus interrupts the amygdala and the cascade of the response. Then we can bring in calm and return to the ventral vagal.
The Vagus Nerve & Polyvagal Theory
What is the Vagus Nerve and Why Should You Learn About it?
What is the Vagus Nerve and Why Should You Learn About it?
Why do you need to understand your Brain?
Why do you need to understand your Brain?
Key to reducing stress is knowing the way your body signals to you that it is getting too stressed or moving out of healthy stress and into damaging stress. Learning about the Vagus Nerve and the Polyvagal System can help you learn to listen to the messages from your body and can help you learn to regulate your response by learning ways to shift into the parasympathetic ventral vagal system; the rest and digest or calm state.
Go to the Vagus Nerve and Polyvagal Theory Page for Images, Links and More Information
Which Neuro-Tools are Most Helpful for STRESS
Which Styles of NeuroMeditation are Best for Stress
For stress you want to choose Mindfulness and Quiet Mind, however, you may need a FOCUS meditation to interrupt the racing mind first. Listen to yourself to know which. If your mind is racing or you feel your state in a ‘fast’ mode. If you try a MF or QM and struggle because of the racing feeling/thoughts, switch to a focus meditation first AND/or practice a movement meditation and then move into sitting meditation when you feel the stress level come down a notch.
NeuroMeditations for Stress
When Your Stress is Running High -
When Your Stress is Running High -
Start with a Movement Meditation and/or a Focus Meditation
Start with a Movement Meditation and/or a Focus Meditation
My favorite Focus meditation for interrupting the racing mind, the stress response, and to balance the mind
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
Tools to Increase SAFETY
Preparation for the Cave of Safety - How to Create YOURS
Preparation for the Cave of Safety - How to Create YOURS
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
What is Safety REALLY?
What is Safety REALLY?
For more information, go to the SAFETY page
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 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
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 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
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
Tools to Increase Connection with and Compassion for Self & Others
Weave yourself INTO life
This Open Heart meditation increases the felt sense of being woven into the very fabric of life
Music: Village Love Story by Buddha’s Lounge on YouTube
Open the Heart by Being the Tree AND the Forest
This meditation uses imagery of being both the single rooted tree AND the entire forest to Open the Heart and increase connection
Music: Morning Flute Music - New Day by Buddha’s Flute 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 is the basis and foundation of Open Heart meditations. It increases love and compassion for self and others.
Music: Peaceful Garden by Buddha’s Lounge on YouTube
The Law of Kindness for Connection and Compassion
The Law of Kindness
The Law of Kindness
Living by the Law of Kindness increases our connection with, and compassion for, ourselves and others. If you choose only one law to live by, let it be this! Helps you and helps the world.
Tools to CALM and Quiet the Mind and the Nervous System
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 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
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
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
Tools to Increase Acceptance
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 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 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
Ouroboros for Letting Go & Shedding the Past
** Caution: This Meditation is not suitable for people living with, or experiencing, suicidal ideation **
Using imagery of Ouroboros, this meditation supports you through times of great change, growth and/or transformation. It assists you through your process of, and your acceptance of, letting go and shedding the past - moving you forward into this new life phase.
Music: Peaceful Garden by Buddha’s Lounge on YouTube
My Favorite NeuroMeditation Institute Meditations for Stress
You will need to go to Insight Timer or download the app to access these
This uses cloud Imagery
NMI: Awareness of Thought Mindfulness Meditation
This uses water imagery
When Chronic Stress Results in Depression and Collapse into the HYPO-Arousal State
Go to the Depression page for more info
Go to these pages for more info and Neuro-Tools for these:
Safety, Nature, Connection and Know Thyself
Therapists Can Help You Find Ways to Manage, Understand and/or Reduce Your Stress
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.
On this page link you can find a therapist by zip code and find telehealth practitioners as well. You can filter by style, age, years experience, specific practice, insurance etc...
Getting into NATURE Reduces Stress and Its Negative Impacts
The Impact and Power of Nature
The Impact and Power of Nature
Finding Special Spots in Unlikely Places & Being Safe in Nature
Finding Special Spots in Unlikely Places & Being Safe in Nature
Ways to Access Nature if You Can't Get There
Ways to Access Nature if You Can't Get There
Get OUTSIDE!! If you are at work or anywhere and feeling stressed, just step outside and sit next to a tree or where you can look at nature in some form.
Breathe and notice all of your senses.
Go to the NATURE page for more information and meditations for connecting with NATURE.
Using INFORMAL Mindfulness Daily to Reduce Stress
Informal Mindfulness is simply the act of choosing one (or more) activity you do daily and then focusing ONLY on that ONE thing while you do it. When your mind wanders just notice and come back to the activity you are focusing fully on. This can include using your senses to practice being fully in the moment with all of you.
Examples:
walking the dog
washing dishes
brushing teeth
cooking
eating
pulling weeds
cleaning
ANYTHING you do daily
Watch for the GEMS!
We are bombarded with stressors in life. Without ignoring the things that are a difficult, begin to notice the small gems that bring you even a small amount of joy, pleasure or delight. Take even a few seconds to savor and appreciate this gems in YOUR daily life.
Bringing Your System into Homeostasis with BREATH
RSA Breathing: Syncing Your Heart Rate & Your Brainwaves
RSA Breathing: Syncing Your Heart Rate & Your Brainwaves
Respiratory Sinus Arrhythmia RSA is when your heart rate and your brainwaves are in sync. This brings your system into homeostasis and calm. The breath pacers below are just two options. The most important thing is that you can customize the settings and it should be FREE.
Once you download your breath pacer, adjust the settings so the inbreath is 5 seconds and the outbreath is 5 seconds with 0 seconds in between or "hold".
Many ways of using/working with breath:
see breath as color
see breath as illumination
Use physical/body anchors:
notice: chest, ribs and belly - expanding and contracting with each breath * touch these areas if it helps
trace your hand (especially if touch holds your attention best) - inhaling up each digit and down with exhalation *do this back and forth and as many times as is needed
Explore breathing with tree imagery through - Breathing the Tree of Life
There are many ways to work with breath. Because it is something we have with us at all times and is a vehicle for returning to the calm of the ventral vagal, determining how your brain and nervous system is an important tool to have to work with
This is as individual as imagery and sense you might connect with more than others. It is the best key into shifting your state, so take the time to determine how you best connect/work with best.
Temperament, Personality and Perception:
Understanding Your Temperament & Why it Matters
Understanding Your Temperament & Why it Matters
Why Understanding Your Personality is Helpful
Why Understanding Your Personality is Helpful
Perception: Why Understanding Yours Matters & Reclaiming/Redefining Your Perception
Perception: Why Understanding Yours Matters & Reclaiming/Redefining Your Perception
When Your Stress Arises in Response to the World's LACK of Understanding and Acceptance of Gender and of ALL LGBTQ+ people
The Facts About Gender
Transgender Neurobiology
Brain Gender
Neurobiology of Trans-sexuality
Changing Ones: Third and Fourth Genders in Native North America
Changing Ones: Third and Fourth Genders in Native North America
by Will Roscoe
Ancient Bodies, Ancient Lives: Sex, Gender, and Archaeology
Ancient Bodies, Ancient Lives: Sex, Gender, and Archaeology
by Rosemary A Joyce
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