Resources
This is a centralized hub where you can learn about helpful tools, modalities I recommend, and resources for you on your healing journey. Take what resonates and leave what doesn't.
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I update this page periodically and hope you find something to use today!
Guided Meditations
These guided meditations are meant to be listened to in a quiet, safe space in conjunction with deep diaphragmatic breathing.
The Expanding Container
Meditation
Meditation serves as a crucial foundation for retraining the brain and nervous system to achieve a clear, coherent resting state. By incorporating various mental health resources, you will gradually learn to recognize what a calm and grounded state feels like, as well as how to sustain it for longer periods. Through meditation, which aligns with somatic awareness practices, we build an observing ego, cultivate awareness, detach from our thoughts, and enhance present-moment awareness and mindfulness. Meditation serves as a stress management technique that can further support your journey towards mental well-being.
Neurofeedback | Biofeedback | Heart Brain Coherence
EEG Neurofeedback is an excellent method for monitoring real-time brainwave activity and helps condition your brain, body, and nervous system for coherence, making it a valuable addition to mental health resources. I recommend the Muse 2 device. Similarly, biofeedback is an effective way to monitor heart rate variability (HRV) and enhance heart and brain coherence, which can be beneficial in various somatic awareness practices and stress management techniques. I suggest using the HeartMath device. Heart-brain coherence is a measurable physiological state where your heart, brain, and nervous system synchronize into a harmonious rhythm. It is associated with reduced stress, emotional regulation, and clearer cognitive function.
Somatic Awareness
Somatic awareness, or body awareness, involves the mindful attention to physical sensations within the body. It emphasizes consciously noticing and feeling what is happening internally, rather than solely being aware of external stimuli or thoughts. This heightened sensitivity to bodily sensations is essential for understanding and managing emotions, as well as for healing from trauma and other conditions. Incorporating somatic awareness practices into your routine can enhance your mental health resources and serve as effective stress management techniques. Ex. yoga, breath work, body scanning, Qigong, progressive muscle relaxation, etc.
Emotion Regulation & Distress Tolerance
Emotion regulation and distress tolerance are foundational skills for building psychological resilience and emotional well-being. Emotion regulation involves recognizing, understanding, and responding to emotions effectively rather than becoming overwhelmed by them. Distress tolerance refers to the ability to withstand difficult emotions, uncertainty, discomfort, and stress without resorting to impulsive, avoidant, or self-defeating behaviors. Together, these skills expand an individual's capacity to navigate life's challenges, maintain healthy relationships, make thoughtful decisions under stress, and recover more effectively from adversity. Developing these abilities strengthens overall mental health by increasing flexibility, self-awareness, and confidence in one's ability to manage difficult experiences.
Psychoeducation & Recommended Reading
These are books that have personally influenced my practice and that I recommend to clients seeking valuable mental health resources:
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"The Body Keeps the Score" - Bessel Van der Kolk, MD
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"No Bad Parts" - Richard Schwartz, PhD
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"When the Body Says No" - Gabor Mate, MD
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"The Myth of Normal" - Gabor Mate, MD
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"Radical Acceptance" - Tara Brach, PhD
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"Waking the Tiger: Healing Trauma" - Peter Levine, PhD
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"The Polyvagal Theory" - Stephen Porges, PhD
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"The Wild Edge of Sorrow" - Francis Weller
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"Mind Magic" - Dr. James R. Doty
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"Goddesses in Everywoman" - Jean Shinoda Bolen, MD
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"Goddesses in Older Women" - Jean Shinoda Bolen, MD
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"The Inner World of Trauma" - Donald Kalsched
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"Why People Don't Heal and How They Can" - Caroline Myss, PhD.
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"The Heroine's Journey" - Maureen Murdock
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"Nonviolent Communication" - Marshall B Rosenberg, PhD.
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"Mind Over Medicine" - Lissa Rankin, MD.
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"The Connected Child" - Karyn B. Purvis, PhD & David R. Cross, PhD.
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"Raising Adopted Children" - Lois Ruskai Melina
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"Daring Greatly" - Brené Brown, PhD LMSW
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"Atlas of the Heart" - Brené Brown, PhD LMSW
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"The Invisible Partners" - John A. Sanford
Applications:
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Curable
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Calm
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Hypnosis Downloads
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Muse 2
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Heartmath