Guided Meditation Library

We do an investigation into our personal Healthy Adult qualities (our best self) and we strengthen these in order to have a better effect on the world and in our relationships. We do some metacognitive exercises to reflect on things go much better when we are in this mode, and some visualisations to reinforce these qualities. We also do some exercises on Executive Function and exploration.

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.

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.

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.

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.

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.

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.

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.

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).

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.

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.