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
“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.
Find Your Inner Refuge Meditation
The refuge that you seek is not in a monastery nor in one certain chosen religion, a new age group, a faraway country, a new label, or even in a political ideology. The refuge that all of us are seeking is in our minds and bodies. It hasn’t always been safe to be there though. Use my pre-recorded meditation audio to meditate and visualize an inner sanctuary of your own creation; an inner temple in your mind’s eye that you can come back to for resources, insight, wisdom, and more.
Come back to the meditation overtime to continue to build out your inner refuge or just use it once and then visualize your sanctuary whenever you want to transition into a meditation, are having trouble sleeping, or want to find a moment of clarity before making a decision.
Take the Attachment Style Quiz
Take this free quiz from the perspective of one specific relationship in your life to just begin the inner reflection process of what patterns are owning your system. Use this information as knowledge to change, not as a new label to pick up. Attachment is so nuanced, and we all have layers of adaptations. Book a session to explore more deeply and work towards secure attachment.
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 to or moments of trusting; a secure sense of self; ability to repair rupture; allows for imperfections and mistakes.