Meditation
Simple practices for an overstimulated body and mind
When life gets loud, your nervous system stays on alert. Your heart runs a little fast. Your breath gets shallow. Sleep gets thin, thoughts loop, and small things start to feel like too much.
Your body is built to come out of that state. It just needs a signal. Slow breathing and focused attention tell your nervous system it can stand down. Heart rate settles, muscles soften, and your thinking clears. It doesn't take long. A few minutes is enough to feel the difference.
I've helped hundreds of people get started with meditation and put it to work in the most stressful moments of their lives. These are the practices I use with patients and coaching clients, and the ones I leaned on myself while I waited for answers about my own health.
The 5-Minute Shift
Five minutes. One short guided meditation.
Check in with how you feel, put on headphones, and listen. Then check in again and see what changed. It's relief for right now, when you're tense, overwhelmed, or worried about what's next.
- 5 minutes, start to finish
- Free. No app, no sign-up.
- Works on your phone
“It did shift me. Five minutes goes fast. I dropped into the calmer state, and then every word took it closer.”
“I listened to it during a break between clients, and it was a wonderful reset. I appreciate the simplicity of your direction, which allowed me to reach a deep meditative state quickly. I will definitely share it with clients.”
Tense.
Overwhelmed.
Worried about what's next. Start the 5-Minute Shift
Free 7-day meditation training
5 to 10 minutes a day, for one week.
One short guided practice each day, by email. It's made for beginners, and for anyone who wants to start or restart a practice. By the end of the week you'll have a simple practice you can keep using on your own.
A few minutes, most days, trains your nervous system to settle faster. Over time that can mean better sleep, a steadier mood, and more room to think when things get hard.
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“I continued with 15 minutes or so every day, before coffee, before the news, before the daily overwhelm. It has helped me tremendously. When I was traveling I let it lapse, but picked it up again on my return and have been surprised how easy it has been to drop in again.”
“Great introduction to belly breathing. It was great to hear your explanations about its effect on the nervous system, sympathetic and parasympathetic.”
“Although I’m not new to meditation, breaking the essence of it down helps me feel more clarity when I sit.”
“This series is amazing. So incredibly helpful. I will be listening again and saving it for a refresher every so often.”
Rated 4.8+ on Insight Timer.
More guided meditations
I also teach on Insight Timer, a free meditation app, where my sessions have been played more than 47,000 times.
When you want more support
Practice helps. Sometimes you also want someone in your corner. I offer acupuncture and Chinese herbal medicine in Ashland, and coaching and herbal consultations remotely.
Schedule a free consultationI see patients from Ashland, Medford, Talent, Phoenix, Jacksonville, and the surrounding area, and work remotely with people elsewhere.