Discover how trauma affects the autonomic nervous system (ANS) and explore practical tools for healing and regulation to restore safety and connection.
Access guided meditations designed to support nervous system regulation and emotional balance. Let these practices help you cultivate calm and connection in your daily life.
Our music is chosen to help you relax, heal, and feel more balanced. Browse our music library to find songs to use in your regulating practices for singing, dancing, or relaxing.
Us As Trees by Steven Craddock, This beginner-friendly guided body scan meditation uses the imagery of a grounded tree to help listeners gently connect with their bodies and breath. With an emphasis on accessibility, the practice reminds participants that there’s no right or wrong way to approach this meditation; just an open invitation to be present and compassionate with yourself.
Waves of Awareness by Andrea Guerrero, Relax and reconnect with this calming body scan meditation. In this guided practice, you'll gently bring your awareness to different parts of your body, from head to toe. This meditation is ideal for reducing stress, grounding, and bringing awareness of your body. Take a few moments to experience calm and clarity while listening to soft ocean sounds.
Mindful Blossoms by Jackie Espinoza, This guided meditation invites you to observe your thoughts as flowers in a vast, endless garden, noticing them bloom and fade naturally without judgment or attachment. Through deep breathing and serene visualization, you cultivate peace and clarity, embracing the role of a gentle observer in your tranquil mental flower field.
A Release in The Sky by Breanna Cruz, Experience comfort, relaxation, and peacefulness throughout this observing thoughts meditation. This exercise reminds individuals that although thoughts may seem permanent, they are temporary and can pass just like clouds, while listening to the light sounds of clouds passing by in the sky
Inner Palette by Andrea Guerrero, Explore your inner world with this calming observing emotions meditation. In this guided practice, you'll learn to notice your emotions with openness and curiosity, allowing each feeling to flow without judgment. This meditation is ideal for building emotional awareness and responding to feelings with c
Inner Palette by Andrea Guerrero, Explore your inner world with this calming observing emotions meditation. In this guided practice, you'll learn to notice your emotions with openness and curiosity, allowing each feeling to flow without judgment. This meditation is ideal for building emotional awareness and responding to feelings with compassion. Take a few moments to slow down and reconnect with yourself.
Book of Emotions by Jackie Espinoza, This guided meditation invites you to relax deeply and visualize your mind as an infinite library of emotions, where each book represents unique feelings, memories, or experiences. By observing these books without judgment, you explore your inner self, embracing the freedom to engage with emotions at
Book of Emotions by Jackie Espinoza, This guided meditation invites you to relax deeply and visualize your mind as an infinite library of emotions, where each book represents unique feelings, memories, or experiences. By observing these books without judgment, you explore your inner self, embracing the freedom to engage with emotions at your own pace, knowing you are the author of your evolving story.
Grounded by Breanna Cruz, Allow yourself to feel and welcome emotions throughout this guided meditation. Experience grounding and comfort through the imagery of a tree that is stable on the ground. Through this meditation we invite you to release tension, and provide a safe space to connect with your emotions. memories, or experiences. By
Grounded by Breanna Cruz, Allow yourself to feel and welcome emotions throughout this guided meditation. Experience grounding and comfort through the imagery of a tree that is stable on the ground. Through this meditation we invite you to release tension, and provide a safe space to connect with your emotions. memories, or experiences. By observing these books without judgment, you explore your inner self, embracing the freedom to engage with emotions at your own pace, knowing you are the author of your evolving story.
Mingyur Rinpoche explains that emotions are not as solid as they may first appear, but, instead, consist of different components such as physical sensations. Moreover, when we become aware of these components, he explains that a natural space emerges within our experience.
Learn about the impact trauma has on our autonomic nervous system (ANS), and how we can recover from trauma by participating in activities that help us regulate and restore a sense of safety and connection. By The Trauma Foundation.
The window of tolerance was originally described by Dr. Dan Siegel as the optimal zone of emotional arousal. If you stay within your window of tolerance you are able to process and successfully respond to the demands of everyday life.
Learn the basics of Polyvagal Theory in this easy-to-understand video, where we break down how our nervous system responds to stress and safety. Discover practical insights for improving emotional regulation and connection.
Enjoy this song to lift your spirits! This song recommended for self-regulation back to a calm and connected state.
Recommended by Board Member Camilla Field:
“Being able to feel safe with other people is probably the single most important aspect of mental health; safe connections are fundamental to meaningful and satisfying lives.”
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel Van Der Kolk
In You Are What You Say, Dr. Budd presents the principles of this powerful, scientifically validated program that weaves ancient and modern insights into human behavior, neurophysiology, language, and spirituality. One of these fundamental principles is that you are what you say -- your words play a major role in determining, not just ref
In You Are What You Say, Dr. Budd presents the principles of this powerful, scientifically validated program that weaves ancient and modern insights into human behavior, neurophysiology, language, and spirituality. One of these fundamental principles is that you are what you say -- your words play a major role in determining, not just reflecting, your health and well-being. He explains how the body "learns" many of its reactions, consciously and unconsciously, through language.
The stunning news of Burke Harris's research is just how deeply ACEs can imprint our bodies; adverse childhood experiences like abuse, neglect, parental addiction, mental illness, and divorce. Childhood adversity changes our biological systems, and lasts a lifetime.
If you struggle with bouts of depression and low self-esteem; feel ashamed or guilty or hopeless at times, our work with the Inner Critic can open up new vistas for dealing with these issues. The Inner Critic is the part of you that judges you, demeans you, and tells you who you should be. It undermines your self-confidence and makes you
If you struggle with bouts of depression and low self-esteem; feel ashamed or guilty or hopeless at times, our work with the Inner Critic can open up new vistas for dealing with these issues. The Inner Critic is the part of you that judges you, demeans you, and tells you who you should be. It undermines your self-confidence and makes you feel bad about yourself. Since this is one of the most difficult and tenacious issues that people face, we have written Self-Therapy for Your Inner Critic and this companion Illustrated Workbook to show you how to transform your Inner Critic using the Internal Family Systems Model (IFS).
The Politics of Trauma offers somatics with a social analysis. This book is for therapists and social activists who understand that trauma healing is not just for individuals—and that social change is not just for movement builders.
Whether we call it the inner critic or the superego, most of us have a judge within who nags us and is constantly on our case. Byron Brown provides a comprehensive guide to understanding how the inner critic works as well as practical, positive suggestions for breaking free of it.
In our current times of global crises and spiking collective anxiety, Tara Brach’s transformative practice of Radical Acceptance offers a pathway to inner freedom and a more compassionate world.
Waking the Tiger offers a new and hopeful vision of trauma. It views the human animal as a unique being, endowed with an instinctual capacity. It asks and answers an intriguing question: why are animals in the wild, though threatened routinely, rarely traumatized? By understanding the dynamics that make wild animals virtually immune to traumatic symptoms, the mystery of human trauma is revealed
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