Guided Meditation Library

If you're just starting your attachment repair journey...
Start with thePerfect Nurturer Reinforcement meditations.
If you're feeling triggered and want to emotionally-regulate and calm yourself...
Start with thePerfect Nurturer Reinforcement meditations.
If you have a particular negative belief (schema) that you want to work on...
Listen to the Schema Repatterning Meditations.
If you have a particular negative behaviour you want to work through...
Listen to the Mentalizing the Modes meditations.
If you're learning about metacognition...
Listen to the metacognition of mental states.
If you want to go deeper into metacognition in a more integrated fashion with your schemas...
Listen to the Mentalizing the Modes meditations.
If you want to work on healthy adult self development...
Listen to the Healthy Adult Mode meditations.

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Developing a Safe Place Guided Meditation with Perfect Nurturers
Nov 15 2021
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This short meditation starts with a few minutes of relaxing breathing, before moving into a visualisation of a safe space that is uniquely tailored to you, that you can always rely on to emotionally regulate yourself.
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Meditation Technique:
Safe Spacei
Safe Place
Nov 11 2021
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This meditation exercise invites us to construct and spend time in a safe place, checking in with the senses and making full use of the imagination. Having a vivid safe place to return to is a useful aid to other meditations aimed at attachment repair.
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Meditation Techniques:
Perfect Nurturer Reinforcementi
Safe Spacei
Mentalizing the Modes with Emphasis on Metacognition
Nov 05 2021
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In this meditation you will be guided in relaxation, invited to explore schema modes (compulsive behaviors), and then led in recognizing them. By mentalizing the modes in this way, they lose power over you, and you can live from a more authentic and open place.
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Meditation Techniques:
Mentalizing the Modesi
Perfect Nurturer Reinforcementi
Mentalizing the Modes variant with Symptom Deprivation Experimentation
Oct 29 2021
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We all learned behaviours in childhood we thought we needed in order to cope. These are schema modes. In this guided meditation, we will take a look at our modes, seeing how they made sense at a certain time. And we'll explore who we are without them. For this practice, you are invited to bring a pen and paper to record any insights that might arise.
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Meditation Techniques:
Mentalizing the Modesi
Perfect Nurturer Reinforcementi
Tong Leni
Mentalizing the Modes
Oct 22 2021
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In this meditation you will be guided in relaxation, invited to explore schema modes (compulsive behaviors), and then led in recognizing them. By mentalizing the modes in this way, they lose power over you, and you can live from a more authentic and open place.
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Meditation Techniques:
Mentalizing the Modesi
Perfect Nurturer Reinforcementi
Schema Repatterning Meditation
Oct 15 2021
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In Schema Repatterning Meditation we elicit the schema (negative self-belief) we want to work on and, since the mind can't hold conflicting emotional information, we set about repatterning it with positive emotional experiences.
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Meditation Techniques:
Perfect Nurturer Reinforcementi
Schema Repatterning Meditationi
Feeling into the Four Attachment Styles
Oct 08 2021
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The goal of this meditation is to get a felt sense of what different attachment styles feel like. Each of the insecure styles operates with false beliefs at its core; in this meditation, we'll get to know them as a way to better understand our own patterns and those of our loved ones. Finally, we will spend time reflecting on the qualities of secure attachment.
Meditation Technique:
Investigating Attachmenti
The Mentalization Stack
Sep 24 2021
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This meditation offers a way to examine thought patterns in light of Liotti's metacognitive factors. Metacognition, also called mentalization (or "thinking about thinking") is the ability to understand your own thoughts. Liotti's six factors for this skill are identification (mindfulness), relating variables, differentiation, integration, decentration (adopting the perspectives of others), mastery (over your mental states).
Meditation Technique:
Metacognition of Mental Statesi
Imaginary Parents Reinforcement
Sep 17 2021
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Meditation Technique:
Perfect Nurturer Reinforcementi
Full Session: Visualizing Bernstein’s List of Strengths for the Healthy Adult Mode
Sep 10 2021
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This meditation invites us to reflect on the qualities of Bernstein's Healthy Adult Mode and see how we can embody them. We will also examine any schemas or modes (negative beliefs or coping behaviors) that take us out of the Healthy Adult Mode, seeing how they made sense at one time, but are no longer needed.
Meditation Technique:
Mentalizing the Modesi
Visualizing Bernstein’s List of Strengths for the Healthy Adult Mode
Sep 10 2021
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This meditation invites us to reflect on the qualities of Bernstein's Healthy Adult Mode and see how we can embody them. We will also examine any schemas or modes (negative beliefs or coping behaviors) that take us out of the Healthy Adult Mode, seeing how they made sense at one time, but are no longer needed.
Meditation Technique:
Mentalizing the Modesi
Mentalizing the Modes
Sep 10 2021
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In this meditation you will be guided in relaxation, invited to explore schema modes (compulsive behaviors), and then led in recognizing them. By mentalizing the modes in this way, they lose power over you, and you can live from a more authentic and open place.
Meditation Technique:
Mentalizing the Modesi
Full Session: Forgiveness And Reinforcement Of Imaginal Parents
Sep 03 2021

Short Lecture, Guided Meditation, Q&A

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Meditation Techniques:
Forgivenessi
Perfect Nurturer Reinforcementi
Forgiveness And Reinforcement Of Imaginal Parents (Writing Prompt Lasts Two Minutes)
Sep 03 2021
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This meditation evokes imaginal parents for our inner child, helping us draw on qualities of compassion and acceptance so we can release past hurts. We will get in touch with our natural capacity to identify with others, understand ourselves, and experience forgiveness. The meditation finishes with a writing prompt.
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Meditation Techniques:
Forgivenessi
Perfect Nurturer Reinforcementi
Resource Parents
Aug 28 2021
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This meditation aims to bring the resource of imaginal parents more to life by imagining what a perfect inner parent would be like. By cultivating delight in the beloved, we learn how to attune with them and generate joy, compassion, and confidence.
Meditation Technique:
Perfect Nurturer Reinforcementi
Mindfulness of the Modes, One by One
Aug 28 2021
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Schema modes are emotional states and coping strategies that we all use. Below is an exploration of how attachment styles exhibit or inhibit different modes. By bringing different modes to mind, we can understand their roles in our lives. Examining them in the light of mindfulness, we can begin to choose whether or not to act on them.
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Meditation Technique:
Mindfulness of the Modes, One by Onei