Meditating with Dr. Chanequa Chanequa Walker-Barnes

This guided affirmation practice supports emotional and spiritual healing from harm that has been inflicted upon us or that we carry in our bodies from our family lineages. It reminds us of our capacity to heal and to release what does not serve us.
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As the calendar turns from one year to another, we are invited to reflect and take stock of our journey. This guided journaling practice leads you through a process of reflection, encouraging you to revisit the highlights and challenges of the past year, to identify unhealthy patterns, and to cultivate gratitude for the people, experiences, and circumstances that have shaped your journey. While designed for the end of the calendar year, this is also a good practice to utilize at the end of an academic year, fiscal year, or other transition points.
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This guided affirmation practice supports empowerment, agency, and self-definition. This is a good practice to use if you are a perfectionist or people-pleaser who operates with a lot of self-imposed rules and expectations that lead you to take on too much and to neglect your own needs and desires. It helps you connect to and honor your internal wisdom.

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This practice invites you to embrace the ever-changing nature of life by visualizing it as a flowing river. Practice surrendering to the current, releasing attachments, connecting with the present, and remembering your capacity for resilience as you resist stagnation and weather rough seas.



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Start your day with this morning prayer and meditation practice. This Christian meditation practice integrates silent meditation and visualization with prayer for ourselves and others. It concludes with a reading of the Lord’s Prayer (Matthew 6: 9-13) from the Common English Bible.
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This practice uses guided visualization to supports the process of forgiving people who have harmed us as well as forgiving ourselves for the ways that we have harmed others and ourselves. It is appropriate in situations where the harm has ended and healing is well underway. If you are a survivor of abuse, trauma, or violence, please consult with a therapist to determine whether this practice is appropriate for you.

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