Advertise on podcast: Meditate With Zachary Phillips

Listen to these Calming Affirmations for 21 days to help reshape subconscious beliefs around fear, grow a sense of safety within your body, calm your nervous system, and reconnect with the present moment. To get the most out of these affirmations, as you listen, try to feel each statement as your reality, visualizing it as your truth. Not something you are moving towards, but something that is already a part of who you are. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

This Intuitive Guidance combines somatic healing, meditation, visualization, and psychotherapy to help you reintegrate lost parts, release trauma, and reconnect with your full self. By slowing down the body, grounding in the self, then scanning the body for parts and feeling deeply, you connect, allowing them to express, release, and eventually reintegrate. We hold that the body keeps the score, with trauma sometimes leaving us stuck in fight, flight, freeze, fawn, or fantasy. We also hold that emotions are messages, and that through an attitude of compassionate curiosity and calm confidence, we can heal. This is deep and transformative work. It may be challenging, but for fellow survivors, it can be necessary. So go gently, but keep going! Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

This session introduces the "Double-Inhale Sigh" micro-meditation. To practice, take a slow deep breath in through the nose. When you reach the top, take another small 'sip' of air and hold for five seconds. Slowly release with a physiological sigh (the 'ahhhhhh' sound). Then at the bottom of the breath, simply wait until your body is ready to breathe in, and begin again. Repeat this process three times for instant calm. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

"Recognise, Allow, Investigate, and Nurture". The RAIN approach to mindfulness meditation offers a simple, gentle, yet expansive practice to introduce mindfulness meditation. This session begins with a calming of the nervous system with slow calm sighing breaths and the stillness of the body, then guides you to become non-judgmentally aware and accepting of what is arising in this moment. It finishes with a 10-minute silent sit and a gentle grounding into the present moment. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

In this session we practice 'entrainment' the process of mindfully focusing upon multiple objects of meditation. This is a meditation for busy minds. We begin with a focus upon the sensations of warmth of a hand upon our skin. From there we continue to add points of focus until we reach a point that is challenging but not overwhelming. Eventually our minds will settle into the process, growing calm yet focused. In order, we entrain a focus upon: warmth, visualization, breath, mantra, eyes, and connection. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

Are you afraid of silence? We are blessed to have the world’s knowledge at our fingertips, but endless access comes at a cost. We fill every quiet moment with content, but lose something in the process. Silence itself is a teacher, and the most direct path to the self is to simply sit. This talk explores the importance of silence, reframing it as a mirror to the self and its embrace as an act of radical self-acceptance. Listen next:Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

In this session we practice 'Forgiveness.' We begin by slowing down the breath, releasing the muscles, calming the body and connecting to the heart. From there we practice forgiveness in three directions, feeling in our bodies where we are holding onto tensions. 1: Asking forgiveness from those you have harmed.2: Forgiving yourself for the ways you have caused harm or fallen short.3: Offering forgiveness to those who have harmed you. "I forgive, and ask for forgiveness""I let it go, and just feel"We finish by returning and grounding in the present moment. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

This short guided meditation begins with a brief check-in, followed by 10 slow, deep, sighing breaths into the belly. This simple breathing practice helps calm the nervous system, release physical tension, and bring your attention back to the present moment. Use it whenever you feel stressed, overwhelmed, anxious, or need a reset. Begin with a brief check-in. Breath in through the nose, low into the belly, and slow. Add a sighing out breath. As your body begins to settle, notice what you are feeling. Ask yourself what you need to feel safe, supported, and calm, then respond to that need with kindness. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

What am I feeling? This simple question can tell us so much about what we are experiencing and what we need. This meditation helps kids to develop introspective skills by guiding them through a process of self inquiry, prompting them to explore and express their inner world. With practice they will learn the language of their body and mind and grow the confidence to share it with you. Reducing meltdowns and overwhelm. Begin by taking some slow, deep, sighing breaths, in through the nose and out through the mouth. Turn your attention to your senses. What are you feeling in your body right now? Can you name those feelings? What do you need? Share what you are feeling in your body and get yourself what you need to feel safe and calm. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

This session introduces the practice of 'Gratitude Breathing' - a simple way to respond to overwhelm, stress, and triggers. Begin by taking a breath with and audible sigh, then wait and allow your body to breathe in. Actively relax your body. Foster feelings of gratitude to a person, pet, plant, or place in your life. Repeat this process until the distress passes. Optional: add to the words “I am here, now. And this moment is safe.” This practice was adapted from “The Hidden Power in a Breath of Gratitude” a Ted Talk by Rory Ledbetter Listen next: Explore more foundational healing practices (or via  iTunes, Spotify, & Amazon). You can also find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

In this session we practice ' Metta Loving Kindness Meditation', a practice of opening the heart and offering love and compassion to the self, others, and the world. Metta is offered as a balm/soothing after deep mindfulness practice. Some believe it acts as a prayer and others that it is simply a self-healing practice. I will leave that for you to decide. Hold a person in your heart and offer them love. Say the words (or the intention behind the words) "May you be free of ill will. May you be free of suffering. May you be full of loving kindness. May you be happy." Begin with someone who is easy to offer love, then extend to yourself, strangers, the world, someone who has wronged you, and all living beings. Extend this practice to a person who has wronged you (it can help to imagine them as a baby). Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

This session introduces the practice of The Flame & The Void. Initially introduced through Robert Jordan’s Wheel of Time series, this is a simple alternative approach to mindfulness that offers beginners immediate calm and focus. Visualise a flame (object of meditation). Feed it all emotions, thought, and sensation. When there is nothing left, release the flame. Embrace the void (present moment/mindfulness/self) that remains. If needed, begin again. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

This session offers a summary of the principles that underpin all of the meditation practices I teach, including mindfulness, insight, breathwork, intuitive guidance, and shadow/parts work. Drawing from psychology, spirituality, and the Self, it explores the mind-body connection, the bio-psycho-social-spiritual model of health, and the skills-based nature of meditation practice. All of these ideas are framed through 'awareness, acceptance, action' lens of self-improvement, while emphasizing a practical approach to growth that values functionality over perfection, and the journey itself over any final destination. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

There are countless approaches to healing, drawing from science, spirituality, and lived experience. But what if we stepped back and explored the core principles shared across them all? This talk offers a framework for approaching all healing and growth. It will help you contextualize and apply the countless techniques, perspectives, and pieces of advice you may have encountered. AwarenessBecome aware of what is happening internally and externally. AcceptanceAccept reality as it is for what it is, right now. We don’t need to like, agree, or approve of it. ActionTake small, value-aligned steps toward healing, growth, and meaningful change. Our actions change the situation, thus we need to become aware of, and accept our new reality and perhaps take further action. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.

The present moment is the best antidote to intense feelings. If you are struggling with anxiety, panic, depression, or overwhelm, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace. Slow down the breath and bring your hand to your heart. Feel the warmth. Say the words (internally or out loud) "I am here, now". Focus on what you can hear. These are the sounds of the present moment. Focus on what you can see. These are the sights of the present moment. Focus on what you can feel. These are the feelings of the present moment. Focus on the sensations of the breath at the nose. These are the breaths of the present moment. Drop it all and just be in the moment. Say the words (internally or out loud) "I am here, now and right now I am safe”. Listen next: Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community. Want To Go Deeper? Grab a copy of my book, Mindfulness, A Guidebook For The Present Moment.