THE ART OF FEELING AT HOME - Guided Practices

Embrace the unknown through focused breathing practice. Find a quiet space where you won’t be disturbed. Ensure you have a notebook or journal and a pen/pencil. If you choose to paint, have your painting supplies ready. Consider lighting a candle or playing soft background music to create a calming atmosphere.

This meditation explores the cycles of tension and release in both breath and body. Through four stages, you will practice holding your breath, gently contracting your body, intensifying the contraction, and then gradually letting go. It’s an opportunity to become more aware of how your body responds to tension and the profound sensations of release. Expect to feel more connected to...

The Unknown Secret Forest: Guided practiceBy integrating meditation, journaling/painting/sculpting or any other creative activity, you're forming a holistic practice that taps into various facets of self-expression and exploration, giving you a comprehensive and deep understanding of your journey through the unknown.

This meditation invites you to explore your inner adventurer with gentle curiosity. By blending mindfulness with creativity, it offers a space for you to connect with your inner call and simply be present with whatever arises. As you engage with this practice, it encourages a sense of openness to the journey ahead, allowing space for new insights and experiences to unfold naturally, at your...

Find a quiet place where you can sit comfortably. Close your eyes and take a few deep breaths. Notice the sensations of your breath as they flow in and out of your body.  

In this guided practice, you will explore body sensations using imagination and gentle movement. By visualizing yourself as a tree, you'll connect deeply with the ground and feel rooted and stable. You'll observe how your body and mind respond as you move freely, guided by your breath. This practice combines mindfulness, visualization, and creativity to deepen your connection with...

This mindful exercise is designed to help you connect with your breath and release built-up tension. By visualizing your breath as a balloon gently expanding and contracting, this practice encourages relaxation and a deeper awareness of your breathing patterns. It promotes a sense of calm and helps let go of stress, fostering a more centered state of being.    

Breathing in Colors is a visualization practice that helps you connect with your emotions. It encourages you to exhale what you no longer need and inhale what nurtures and supports you, using colors as a way to engage with your feelings mindfully and create a sense of balance and calm. 

Encourages you to slow down and fully engage your senses while eating. Paying close attention to each bite's taste, texture, smell, and appearance helps cultivate a deeper connection with your body and food, promoting gratitude and awareness in the present moment.

‘Chocolate Meditation’ is a sensory meditation that invites you to experience a piece of chocolate with full awareness. Through mindful tasting, you explore the texture, aroma, and flavours, allowing yourself to fully savour the moment. This practice cultivates a sense of joy and presence, turning a simple act into a blissful experience.

Navigating the Pendulum's Swing is a playful meditation that explores the balance between contrasting emotions and experiences. With a light hearted approach, this practice encourages embracing the ups and downs and finding resilience and strength in the subtle middle ground. It highlights the beauty, growth, and connection that emerge when we navigate the full spectrum of our journey...

LAKE Meditation is a gentle practice that invites you to be present with your emotions, allowing them to come and go without judgment. It encourages a calm and accepting mindset, helping you find inner stability amidst changing feelings.

The Middle Way through Mindful Sculpting is a practice detailed in The Art of Feeling at Home. It invites you to explore balance and self-awareness through creative, hands-on sculpting, using mindfulness to find a middle path between effort and ease. 

Turning on the Light Practice explores gently facing personal fears with compassion and mindfulness. "Turning on the light" symbolizes bringing awareness to hidden or challenging emotions, inviting clarity and gradual growth through honest inner inquiry.

A.C.O.R.N. builds upon the practice of Navigating Difficult Emotions, expanding its focus to include a creative dimension. Inspired by the well-known R.A.I.N. meditation, developed by Michelle McDonald and popularised by Tara Brach, A.C.O.R.N. deepens the approach of recognizing and accepting emotions by inviting active engagement and transformation.   

Focused breathing to anchor yourself in the present, creating a sense of calm and stability amidst challenges. 

Handling Anger and Other Challenging Emotions is a practice that helps you mindfully acknowledge and explore intense feelings with compassion, creating space for understanding and balanced responses.Incorporating the A.C.O.R.N practice into dealing with anger encourages a holistic approach to navigating difficult emotions. It invites us to explore, understand, and ultimately find peace within...

18. Mindful Meditation Self-Compassion: This practice encourages being kind and gentle with yourself. It involves acknowledging your struggles with mindfulness and offering yourself compassion, fostering inner warmth and resilience. The book has several creative approaches to exploring self-compassion, allowing for a deeper and more personalised practice.  

P.L.A.Y is a practice I created to help engage with life’s challenges through a playful and mindful approach. It emphasizes creating a “potential space” where creativity and authenticity can thrive, allowing individuals to explore their emotions deeply and meaningfully. By focusing on Presence, Letting go, Acceptance, and Yielding, this practice cultivates curiosity, adaptability,...

20. No Mud, No Lotus Meditation: is a practice that acknowledges the essential connection between challenges and growth. Inspired by the lotus flower that blooms from muddy waters, this meditation invites you to embrace difficulties as opportunities for transformation. By cultivating mindfulness, you explore how pain and adversity can lead to resilience, wisdom, and inner beauty.

Duality Mindfulness Practice that explore opposing emotions or experiences through writing and art. It helps you find balance and deepen self-awareness amidst life’s contrasts. 

Doubt and Trust Practice uses the A.C.O.R.N. method (Allow, Create, Observe, Relies, Nourish) to explore self-doubt and limiting beliefs. It encourages gentle inquiry and compassion, fostering self-awareness and opening space for personal growth and new possibilities.

23. Mountain meditation : is a key practice in the MBSR (Mindfulness-Based Stress Reduction) course. It cultivates strength and stability by visualizing yourself as a steady, unshaken mountain, fostering resilience and inner calm. 

A.C.O.R.N. of Forgiveness is a practice focused on cultivating forgiveness as a path for growth. By acknowledging pain and accepting our own and others' mistakes, we nurture the seeds of forgiveness, allowing healing and transformation to flourish. 

A.C.O.R.N. of Generosity is a practice that encourages cultivating generosity with mindfulness and creativity. It involves acknowledging abundance, giving selflessly, opening your heart to others' needs, and releasing anticipations. Through creative acts of giving—whether time, resources, or knowledge—you nurture the joy of generosity, continuously finding new ways to contribute...

A.C.O.R.N of Compassion is a practice for nurturing compassion towards yourself, others, and the world through mindfulness and creativity. It’s a continuous journey of reconnecting with your heart and embracing kindness. This meditation encourages creative expressions of compassion, like writing, art, or acts of kindness, to deepen empathy and understanding in all aspects of life. Return...

A.C.O.R.N. of Love is a guided meditation inspired by Buddhist loving-kindness practices, incorporating mindfulness and creativity. It leads you through steps to acknowledge, create, observe, release, and nurture love within yourself and your relationships. Rooted in the essence of Metta, this practice encourages creative expressions of love and compassion—through art, writing, or acts...