Led by RJ Lisander This guided meditation uses mindfulness and breath to soothe anxiety, especially during activating times. After brain injury it is common for our sympathetic nervous system - our fight or flight response - to be more easily activated. This serves a purpose when we are in danger, but when this part of us is overactive it means we can feel more stressed and anxious. In this meditation we will soothe these feelings and remember that we are okay. Having had two TBIs RJ (she/her) understands the challenges and effects of recent and long-term injury. I have worked hard to overco ..read more

Led by Jivana Heyman In this meditation, we’ll practice mindfulness and acceptance of our thoughts. Our mind is often hard to turn off. So rather than trying to stop your thoughts, this practice guides you to notice and even celebrate them with the word ‘yes.’ In doing so, we cultivate greater awareness of our thoughts, without judgment, and anchor into the present moment. Jivana Heyman (he/him) is the founder and director of Accessible Yoga, an organization dedicated to increasing access to the yoga teachings and supporting yoga teachers. He’s the author of the books: Accessible Yoga: Poses ..read more

Led by RJ Lisander This meditation uses visualization to cultivate feelings of connection. Often after brain injury we can feel disconnected - from ourselves and the people around us. This is normal because so much can change. Through this practice we’ll focus on imaging the people we love as a way to remind ourselves that we belong and there is a community to support us. With community, we are stronger and have greater ability to move forward. Having had two TBIs RJ (she/her) understands the challenges and effects of recent and long-term injury. I have worked hard to overcome many of these ..read more

Led by Tracey Meyers Cyclic sighing - also known as physiological sighing - is a breathing technique that you can use to reduce anxiety and stress.  It is a very easy technique and has been shown to be even more powerful than mindfulness meditation to reduce distress. By focusing on two conscious inhalations and then a longer conscious exhalation, cyclic sighing is a powerful tool that can create relief quickly in the nervous system after just a few cycles of breath Dr. Tracey Meyers has over 25  years of experience in the fields of clinical psychology and integrative medicine. She ..read more

Led by Tracey Meyers The 4-4-6-2 practice is a breath-counting exercise that has shown to be useful when you need to calm down quickly when you are scared, panicky, or angry.  It involves a slow inhale, a gentle hold or pause at the top of the breath, and even longer exhale followed by a short hold or pause at the bottom of the breath before the next cycle.   Done standing or seated, the 4-4-6-2 practice can create a fresh start to the day by bringing balance, energy, and clarity into the body, breath, and mind Dr. Tracey Meyers has over 25  years of experience in the fields o ..read more

Led by Tracey Meyers We all know the simple act of breathing can have a positive effect on us. Mindful breathing teaches core mindfulness by placing our attention on our breath and the sensations of breathing. Mindful breathing can result in a number of proven health benefits such as pain relief, stress, reduction, anxiety reduction, and less negative thinking. Dr. Tracey Meyers has over 25  years of experience in the fields of clinical psychology and integrative medicine. She works as a clinician for a Lawyer Assistance Program providing psychotherapy and mindfulness and yoga programs ..read more

Led by Tracey Meyers Coherent breathing is a form of breathing that involves slowing the entire cycle of breath down to about 5 breaths per minute. Our natural tendency is to breathe at a rate of two to three seconds per inhale and exhale.  In coherent breathing, the goal is to extend the length of both the inhale and exhale to around 6 seconds.  By breathing in and out more slowly, the body begins to find calm, balance, and stability activating the vagus nerve that helps turn on our relaxation response and reduce stress, anxiety, and a slow down a racing heart. Dr. Tracey Meyers h ..read more

Led by Jenni Foltz Titration is a process that was discovered as scientists introduced two chemicals together and noticed it produced an explosive reaction. They found that they needed to introduce the smallest amount of each in order to keep the reaction contained and manageable. Similarly, within a therapeutic context, we work with difficult sensations in a slow, regulated way by only touching a small part of the discomfort. This way, we can discharge some of the discomfort and support greater integration.  In this meditation, we use our breath to slow down, and then direct our attenti ..read more

Led by Ramsay Pierce Set up for this practice in the most supportive and comfortable position you can be in. The body temperature may drop, so be sure to have a blanket or warm clothing. There is no physical movement necessary during the practice. During Yoga Nidra, we enter a state of complete physical, mental, and emotional relaxation. This is a sleep-based meditation technique used for effectively establishing new patterns in the mind and body and creating harmony. This is the first Yoga Nidra practice of the Mindset Program to promote rest and sleep. Ramsay (they/them) believes yoga and ..read more

Led by Bonnie Currie Mindfulness meditation helps us begin to cultivate awareness of, and to untangle from, habitual, conditioned and harmful thought patterns. The mindfulness teacher Pema Chodron, said “you are the sky, everything else is just the weather.”  Using the breath as an anchor for your attention, you will be invited to begin to notice, without judgment, the weather patterns of thoughts that float across the expansive sky of your mind.  Bonnie Currie (she/her) is the co-founder and owner of Lotus Yoga (www.lotusyogajax.com), a community based yoga collaborative in Jackso ..read more