Meditate With Zachary Phillips

ZACHARY PHILLIPS
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  • Buddhism

Mindfulness, insight, & self-healing with Zachary Philips Trauma-informed sessions blending mindfulness, insight, somatic connection, Internal Family Systems, visualization, counseling theory, self-awareness, writing therapy, and compassion.

  1. Kids Introspection Meditation

    3d ago

    Kids Introspection Meditation

    What am I feeling? This simple question can tell us so much about what we are experiencing and what we need. This meditation helps kids to develop introspective skills by guiding them through a process of self inquiry, prompting them to explore and express their inner world. With practice they will learn the language of their body and mind and grow the confidence to share it with you. Reducing meltdowns and overwhelm. Goal:To help kids improve self-awareness through introspection, Summary:Begin by taking some slow, deep, sighing breaths, in through the nose and out through the mouth. Turn your attention to your senses. What are you feeling in your body right now? Can you name those feelings? What do you need?. Progression:Share what you are feeling in your body and get yourself what you need to feel safe and calm. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

    7 min
  2. Gratitude Breathing For Immediate Relief

    Jun 28

    Gratitude Breathing For Immediate Relief

    The present moment is the best antidote to intense feelings. If you are struggling with anxiety, panic, depression, or overwhelm, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace. Goal:Mindful connection to the present moment. Summary:Slow down the breath and bring your hand to your heart. Feel the warmth. Say the words (internally or out loud) "I am here, now". Focus on what you can hear. These are the sounds of the present moment. Focus on what you can see. These are the sights of the present moment. Focus on what you can feel. These are the feelings of the present moment. Focus on the sensations of the breath at the nose. These are the breaths of the present moment. Drop it all and just be in the moment. Say the words (internally or out loud) "I am here, now". Progression:Add to the words “I am here, now” the words “and right now I am safe”. Listen next: Explore more foundational healing practices (or via  iTunes, Spotify, & Amazon). You can also find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

    7 min
  3. Metta Loving Kindness Meditation

    Jun 26

    Metta Loving Kindness Meditation

    Description:In this session we practice 'Metta Loving Kindness Meditation', a practice of opening the heart and offering love and compassion to the self, others, and the world. Metta is offered as a balm/soothing after deep mindfulness practice. Some believe it acts as a prayer and others that it is simply a self-healing practice. I will leave that for you to decide. Goal:To open the heart space to love and compassion. Summary:Hold a person in your heart and offer them love. Say the words (or the intention behind the words) "May you be free of ill will. May you be free of suffering. May you be full of loving kindness. May you be happy." Begin with someone who is easy to offer love, then extend to yourself, strangers, the world, someone who has wronged you, and all living beings. Progression:Extend this practice to a person who has wronged you (it can help to imagine them as a baby). Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

    28 min
  4. The Flame & The Void - Adult Edition

    Jun 21

    The Flame & The Void - Adult Edition

    Description: This session introduces the practice of 'The Flame & The Void'. Initially introduced through Robert Jordan’s Wheel of Time series, this is a simple alternative approach to mindfulness that offers beginners immediate calm and focus. Goal: To attain mindfulness: the awareness that arises from purposefully paying non-judgemental attention to the present moment. Summary: Visualise a flame (object of meditation). Feed it all emotions, thought, and sensation. When there is nothing left, release the flame. Embrace the void (present moment/mindfulness/self) that remains. If needed, begin again. Progression: With the in-breath, scan the body and mind and draw in all stimulus. With the out-breath, release it all into the flame. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

    24 min
  5. The Theory Behind The Practice

    Jun 15

    The Theory Behind The Practice

    This session offers a summary of the principles that underpin all of the meditation practices I teach, including mindfulness, insight, breathwork, intuitive guidance, and shadow/parts work. Drawing from psychology, spirituality, and the Self, it explores the mind-body connection, the bio-psycho-social-spiritual model of health, and the skills-based nature of meditation practice. All of these ideas are framed through 'awareness, acceptance, action' lens of self-improvement, while emphasizing a practical approach to growth that values functionality over perfection, and the journey itself over any final destination. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

    15 min
  6. Awareness, Acceptance, Action - The Principles Of Healing

    May 28

    Awareness, Acceptance, Action - The Principles Of Healing

    There are countless approaches to healing, drawing from science, spirituality, and lived experience. But what if we stepped back and explored the core principles shared across them all? This talk offers a framework for approaching all healing and growth. It will help you contextualize and apply the countless techniques, perspectives, and pieces of advice you may have encountered. AwarenessBecome aware of what is happening internally and externally. AcceptanceAccept reality as it is for what it is, right now. We don’t need to like, agree, or approve of it. ActionTake small, value-aligned steps toward healing, growth, and meaningful change. Our actions change the situation, thus we need to become aware of, and accept our new reality and perhaps take further action. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

    7 min
  7. “I Am Here, Now” (Stop Being Triggered)

    Apr 12

    “I Am Here, Now” (Stop Being Triggered)

    Description: The present moment is the best antidote to intense feelings. If you are struggling with anxiety, panic, depression, or overwhelm, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace. Goal: Mindful connection to the present moment. Summary: Slow down the breath and bring your hand to your heart. Feel the warmth. Say the words (internally or out loud) "I am here, now". Focus on what you can hear. These are the sounds of the present moment. Focus on what you can see. These are the sights of the present moment. Focus on what you can feel. These are the feelings of the present moment. Focus on the sensations of the breath at the nose. These are the breaths of the present moment. Drop it all and just be in the moment. Say the words (internally or out loud) "I am here, now". Progression: Add to the words “I am here, now” the words “and right now I am safe”. Listen next: Explore more foundational healing practices (or via  iTunes, Spotify, & Amazon). You can also find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

    12 min
  8. Meltdown to Calm, Help Your Child Regulate

    Mar 2

    Meltdown to Calm, Help Your Child Regulate

    Description: This session will help kids regulate, play it for your little one when they are overwhelmed, stressed, or having a melt-down. It begins with slow calm breathing, followed by a progressive muscle relaxation, a check in for their needs, a 5,4,3,2,1 grounding. It ends with some positive self talk and affirmations. Goal: To help your child to calm down from dysregulation. Summary: Slow sighing nose breath. Checking into their bodies needs. Squeezing and relaxing each muscle in the body. What can they feel, see, hear, taste, smell. Positive self talk Progression: Have a conversation with your child about how to regulate - discuss with them what you have noticed helps them and ask what they internally have noticed helping them. When they do get overwhelmed, play this track and do it together - this will both act as a stop break, calming intervention, and help give them the skills necessary for self awareness and regulation in life. Listen next: Explore more foundational healing practices (or via  iTunes, Spotify, & Amazon). You can also find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

    11 min
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Mindfulness, insight, & self-healing with Zachary Philips Trauma-informed sessions blending mindfulness, insight, somatic connection, Internal Family Systems, visualization, counseling theory, self-awareness, writing therapy, and compassion.

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