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Meditate With Zachary Phillips: Daily Summaries Delivered
by ZACHARY PHILLIPS
Mindfulness, insight, & self-healing with Zachary PhilipsTrauma-informed sessions blending mindfulness, insight, somatic connection, Internal Family Systems, visualization, counseling theory, self-awareness, writing therapy, and compassion.
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- 4 days ago10 min
The Mindful Radio Meditation For Overthinkers
What if you reframed the mind as a radio? Rather than becoming overwhelmed by the nature, volume, and strength of our thoughts, we instead learn to simply listen and non-judgmentally label what comes. When a thought arises, we simply say 'thought'. So too with 'memory', 'emotion', 'imagination', 'sensation', and 'noise' (for all those unclassifiable things!). We don't judge it as good or bad, helpful or not, but rather simply note what is on the radio. In this way we begin to detach ourselves from our thoughts and overtime, with practice, will find ourselves less likely to fall into the story our mind wants to tell us.Listen next: Explore more guided meditations (also available via iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app.Want To Go Deeper?Book a 1:1 session or grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.
- 2 weeks ago10 min
Calming Affirmations To Feel Safe In Your Body
Listen to these Calming Affirmations for 21 days to help reshape subconscious beliefs around fear, grow a sense of safety within your body, calm your nervous system, and reconnect with the present moment. To get the most out of these affirmations, as you listen, try to feel each statement as your reality, visualizing it as your truth. Not something you are moving towards, but something that is already a part of who you are.Listen next: Explore more guided meditations (also available via iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app.Want To Go Deeper?Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.
- Oct 2, 202639 min
Heal Trauma With Intuitive Guidance
This Intuitive Guidance combines somatic healing, meditation, visualization, and psychotherapy to help you reintegrate lost parts, release trauma, and reconnect with your full self.By slowing down the body, grounding in the self, then scanning the body for parts and feeling deeply, you connect, allowing them to express, release, and eventually reintegrate.We hold that the body keeps the score, with trauma sometimes leaving us stuck in fight, flight, freeze, fawn, or fantasy. We also hold that emotions are messages, and that through an attitude of compassionate curiosity and calm confidence, we can heal.This is deep and transformative work. It may be challenging, but for fellow survivors, it can be necessary. So go gently, but keep going!Listen next: Explore more guided meditations (also available via iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app.Want To Go Deeper?Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.
- Aug 31, 20262 min
Micro-Meditation For Instant Calm
This session introduces the "Double-Inhale Sigh" micro-meditation. To practice, take a slow deep breath in through the nose. When you reach the top, take another small 'sip' of air and hold for five seconds. Slowly release with a physiological sigh (the 'ahhhhhh' sound). Then at the bottom of the breath, simply wait until your body is ready to breathe in, and begin again. Repeat this process three times for instant calm.Listen next: Explore more guided meditations (also available via iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper?Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.
- Aug 28, 202627 min
RAIN Mindfulness Meditation
"Recognise, Allow, Investigate, and Nurture". The RAIN approach to mindfulness meditation offers a simple, gentle, yet expansive practice to introduce mindfulness meditation. This session begins with a calming of the nervous system with slow calm sighing breaths and the stillness of the body, then guides you to become non-judgmentally aware and accepting of what is arising in this moment. It finishes with a 10-minute silent sit and a gentle grounding into the present moment.Listen next: Explore more guided meditations (also available via iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper?Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.
- Aug 8, 202627 min
Meditation For Busy Minds
In this session we practice 'entrainment' the process of mindfully focusing upon multiple objects of meditation. This is a meditation for busy minds. We begin with a focus upon the sensations of warmth of a hand upon our skin. From there we continue to add points of focus until we reach a point that is challenging but not overwhelming. Eventually our minds will settle into the process, growing calm yet focused.In order, we entrain a focus upon: warmth, visualization, breath, mantra, eyes, and connection.Listen next: Explore more guided meditations (also available via iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper?Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.
- Jul 28, 20269 min
The Wisdom Of Silence
Are you afraid of silence?We are blessed to have the world’s knowledge at our fingertips, but endless access comes at a cost.We fill every quiet moment with content, but lose something in the process.Silence itself is a teacher, and the most direct path to the self is to simply sit.This talk explores the importance of silence, reframing it as a mirror to the self and its embrace as an act of radical self-acceptance.Listen next:Explore more guided meditations (also available via iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper?Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.
- Jul 13, 202630 min
Forgiveness Meditation
In this session we practice 'Forgiveness.'We begin by slowing down the breath, releasing the muscles, calming the body and connecting to the heart.From there we practice forgiveness in three directions, feeling in our bodies where we are holding onto tensions.1: Asking forgiveness from those you have harmed.2: Forgiving yourself for the ways you have caused harm or fallen short.3: Offering forgiveness to those who have harmed you."I forgive, and ask for forgiveness""I let it go, and just feel"We finish by returning and grounding in the present moment.Listen next: Explore more guided meditations (also available via iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper?Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.
About Meditate With Zachary Phillips
Mindfulness, insight, & self-healing with Zachary PhilipsTrauma-informed sessions blending mindfulness, insight, somatic connection, Internal Family Systems, visualization, counseling theory, self-awareness, writing therapy, and compassion.
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