Guided meditations and breathwork for sleep and whole body healing
Box Breathing: Your 3 Minute Quick Nervous System Reset
Life gets busy. This 3-minute practice is my go-to (and my patients' favorite) for those moments when you notice stress creeping in—tight shoulders, racing mind, shallow breathing. Four counts in, four counts hold, four counts out, four counts hold. Simple enough to do anywhere, powerful enough to shift how you feel.
30-Minute Guided Sleep Relaxation with Delta Waves and Binaureal Beats
Struggling to fall asleep or stay asleep? This guided practice combines gentle relaxation techniques with delta wave binaural beats—the brain frequencies naturally associated with deep, restorative sleep. I'll guide you through a body scan and breath awareness as the soundscape helps your brain shift into sleep mode. Perfect for insomnia, restless nights, or when your mind won't quiet down. Listen lying in bed with headphones for the best experience.
17-Minute 4-7-8 Breathwork with Delta Waves for Deep Sleep and Nervous System Reset
Can't turn off your mind at bedtime? This practice combines the calming 4-7-8 breathing technique with delta wave beats to help you drift into deep, restful sleep. Breathe in for 4, hold for 7, exhale for 8. This simple pattern activates your parasympathetic nervous system, signaling your body it's safe to rest. Paired with delta frequencies, it's one of the most effective ways to destress and fall asleep naturally. Use this when you're wired but tired, or anytime you need help surrendering into sleep.
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