Free online therapy resources
Over the years I have built up a library of resources that I offer freely, and as part of clients’ programmes — guided audio practices, publications, courses and support groups. They are here to help with anxiety, depression and other mental health difficulties.
Everything on this page is free to use. Start wherever feels right.
The Embodied Living channel
All of the guided practices below live on the Embodied Living SoundCloud channel — breathing and relaxation practices, yoga nidra and meditation. Follow the channel and new recordings will appear as they are added.
Guided audio
Breathing practices
Simple breathing practices you can return to any time you need to settle. If you are new to these, start with diaphragmatic breathing.
Diaphragmatic Breathing
Learning to breathe low and slow into the belly — the foundation for everything else here.
Extended Diaphragmatic Breathing
A longer version of the belly-breathing practice, with more time to settle in.
Counting Breath
Counting the breath to slow things down and give a busy mind something steady to hold.
Breath Awareness
Simply following the natural breath, without changing it, to bring attention back to the body.
Nadi Shodana
Alternate nostril breathing — a classical yoga practice used to balance and quieten.
Guided audio
Relaxation and meditation
Longer guided practices for releasing held tension and resting the mind. Find somewhere comfortable where you won’t be disturbed.
Guided Relaxation
A gentle guided relaxation, moving through the body and letting go.
Tense and Release Relaxation
Working through the body in turn, tensing each area and then releasing it.
Relaxation Response with Music
A relaxation practice set to music, for when a little more support helps.
Mindfulness of Breath and Body
Bringing mindful attention to the breath and to physical sensation as it arises.
16 Point Awareness Exercise
Moving awareness around sixteen points of the body — a quietening practice in its own right.
Guided audio
Yoga nidra
Yoga nidra is deep rest while remaining awake. Lie down somewhere warm, and let the voice do the work.
20 Minute Yoga Nidra
A shorter yoga nidra practice — a good place to begin, or to fit into a busy day.
30 Minute Yoga Nidra
A longer practice with more time to move through each stage.
Free to join
Courses and groups
Free, self-paced material and a private group where the practices, resources and conversation continue.
Coping with Crisis — Emotional Wellbeing
A free eight week online course to help with anxiety and depression, bringing together yoga practices, therapy resources and mindfulness techniques. The course was approved by the Satyananda school of yoga, and was awarded a grant and endorsement from Staffordshire County Council. Every asset I developed for it is now online, free to access.
The Embodied Living Facebook page
Ongoing resources, learnings and regular live videos to help you become who you really are, and fulfil your own unique potential in life.
Free to read
Publications and projects
Longer pieces of written work on resilience, trauma and the felt sense — free to read and download.
Building a Resilient Self
Does the felt sense inform the discovery of the self in neuro-linguistic psychotherapy?
Written for my postgraduate psychotherapy diploma, this piece follows my interest in resilience into the neuroscience of reconsolidation — the process behind deep and lasting change at the level of self and identity. The body is a kind of ‘superhighway’ to the past, helping clients reconnect with forgotten memories and forgotten resources alike.
Yoga for Trauma
How trauma-sensitive yoga can help in the trauma recovery process
Trauma is more prevalent than we tend to think, and it is primarily a physical experience — a series of responses in the body as the ‘fight or flight’ system takes over. That is why it needs a particular kind of help. This project was completed for my yoga teacher training.
NLP Master Practitioner Project
Resilience in stressful or high-pressure situations at work
An earlier piece of work that studied and modelled several resilient individuals in order to devise a model of resilience in the workplace.
These recordings are offered freely as a support, and are not a substitute for therapy or medical advice. If something feels difficult while you practise, stop and come back to it another time.
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