Free Resources
“Perhaps there is a pattern set up in the heavens for one who desires to see it, and having seen it, to find one in himself.” -Plato
Mindfulness Worksheet to Reflect & Regulate
“R.A.I.N” is a mindfulness method created by Michele McDonald and expanded on by Tara Brach. Using this simple acronym, you can help yourself navigate moments of triggers, conflict, stress, and more. The process guides you through mindfulness and self-compassion practice and can be used as journal entries, as meditation practice, or on-the-fly reflection.
I expand the acronym to extend it to R.A.I.N.N. to make sure we emphasize both non-attachment to the stress at hand as well as nurturing compassion.
It’s compassion that makes presence possible.
Natural Vagus Nerve Practices for Relaxation
This simple one-page guide introduces the vagus nerve: our body’s built-in system for calming stress, regulating emotions, enduce pro-social behavior, and restoring inner balance. You’ll find easy, natural practices like humming, deep breaths, and laughter that you can incorporate into daily life to support nervous system health and resilience. Designed for anyone seeking practical, gentle tools for self-regulation in their day-to-day, this guide is for informational purposes only.
Simple Somatic Tools to Support Drug Withdrawal
When tapering off medications such as benzodiazepines or other substances, your nervous system is re-learning how to regulate itself without their influence. This can feel like waves of overstimulation, overwhelm, or physical discomfort. Somatic practices offer gentle reminders of safety and steadiness. Rather than trying to push symptoms away, these simple practices help you reconnect with subtle cues of grounding, containment, and presence, supporting your system as it gradually restores balance. These practices are meant to complement medical care, not replace it. Always follow the guidance of your prescribing doctor when tapering or withdrawing from any medication.
Creating & Tending to Your Inner Refuge Meditation
True refuge isn’t found in a monastery, religion, ideology, or distant place; it exists within your own mind and body, though it hasn’t always felt safe there. Through my pre-recorded meditation audio, you can build a sanctuary within, an inner temple that becomes a source of wisdom, clarity, and restoration. Whether you return to the meditation repeatedly to strengthen this refuge or use it just once to establish a sacred space in your mind, you can always revisit your sanctuary. Use it to clear your mind before making decisions, for a better night’s sleep, for self-hypnosis, or simply to transition into deeper meditation.
Attachment Adaptation Quiz
Take this free quiz from the perspective of one specific relationship in your life to begin the inner reflection and self-awareness process of what patterns we’re operating in. Use this information as knowledge to grow, and not as a new label to pick up (you are not an attachment style!). Attachment is so nuanced, and we all have layers of adaptations, not just a single one. In our work together we can explore more and work towards an inner sense of security that radiates outwards.
Here is a brief summary of the insecure versus secure strategies:
Avoidant Attachment: A tendency to or moments of dismissiveness; may have trouble with intimacy; difficulty with sharing thoughts and feelings.
Anxious Attachment: A tendency to or moments of hyper-dependence on others; difficulty with self-regulation; fears needs not being met.
Disorganized Attachment: A tendency to or moments of disconnection, numbness, and confusion; inconsistent and contradictory.
Secure Attachment: A tendency towards trust; a secure sense of self; ability to repair rupture; allows for imperfections and mistakes.
Your Astrology Chart
The popular Myers-Briggs personality tests are based on psychological astrology courtesy of Carl Jung. The Enneagram’s “mysterious esoteric roots” are from the wheel of life. When you’re ready to see the world for what it is, you can cut to the chase and learn your astrology as the zodiac is the only mechanism that can hold the true complexity and paradox of who you are. We are the cosmos knowing itself after all.
Your astrology is not a rigid typology but instead presents archetypal patterns of subjective experience and awareness, offering self-knowledge for growth and a connection to something larger. The manifestation of these patterns transforms as our consciousness changes (as we heal).
Follow the below link to pull up your free birth chart. I do not recommend most of the astrology apps like CoStar with silly interpretations.
Enter your birth information, including time and location. If you only know a couple hour window for your birth time, I can help you narrow it down further in a session together.
Select “Zodiac and houses” and change the selection to “Whole Signs.” Other house systems I recommend are Porphyry. Equal, or Campanus. I do not recommend Placidus or time-based systems.
Select “Display and calculation options” and check True Node.
Select “Additional objects” and select Pars Fortunae. No need to add anything else unless you know what you’re doing.
Click “Show the chart” to see the most basic version of your natal astrology chart. See basic definitions here or book an astrology session to dive deeper into its meaning and evolution.
Music of the Spheres & Sounds of Wonder
At the heart of the living cosmos is subtle vibrational frequencies emerging from orbital resonances. Johannes Kepler called this the ‘music of the spheres,’ a harmony woven through the movements of the planets. NASA’s sonification of planetary data offers a modern echo of this vision, transforming celestial rhythms into sound. Take a listen to the data sonification of a 7-planet system and allow your awareness to expand and a sense of wonder to awaken, remembering that the universe moves in hidden harmonies and we are carried in its rhythm. We are not only shaped by space and our own edges, but we are continuously moving through it.
The sense of awe and wonder is innately healing and can naturally calm the nervous system.
Reach out with any inquiries.
Resources shared here and throughout this website are for inspirational and informational purposes only and are not a substitute for medical care.