Mindfulness Resources and practices
Guided Meditations by Kia
Awareness of Four Elements Meditation
This 5 minute guided meditation practice focuses on the ‘Four Elements’ - Earth, Air, Fire, and Water - providing a different lens through which you can check in with your body, mind, and spirit. This resource was made in collaboration with The Root Cause Collective.
Uncomfortable Feelings Meditation
Practice identifying uncomfortable feelings and honoring them with compassion in this 5 minute meditation.
Caring for yourself meditation
Join Kia in this 9 minute meditation about self-care.
Leaves on a Stream Meditation
"Leaves on a Stream" is an Acceptance and Commitment Therapy (ACT) technique that uses the concept of cognitive defusion, which helps you to look *at* your thoughts rather than *from* them.
During this visualization, you'll imagine attaching a thought or a feeling to a leaf, and watching them float away. This will help you to gain perspective and a sense of power.
The “Tree of Life” creative journaling exercise is our adaptation of a narrative therapy tool that helps people reflect on their hopes, values and strengths.
Trees and their knowledge hold a special place in our hearts at the Root Cause Collective. We hope this nature-inspired practice brings you a sense of wisdom, stability and growth.
This resource was made in collaboration with The Root Cause Collective.
Creative Journaling Exercise
Tree of Life
5-Point Check-In and Mindful Movement
Use this resource to check-in with your mental, emotional and physical wellbeing. For each of the five categories: Mind, Emotions, Breath, Body and Energy - you will be guided through prompts and reflection to deeply connect with yourself.
guided meditation worksheets
Grounded Awareness Meditation
Loving-Kindess Meditation
your guide to coping with grief and loss On Special Occasions and Holidays
A Handout full of helpful tips, resources, and a fillable form for you to build your Holiday Coping Plan.
coping with grief and loss handout
Post-Therapy Resources
The first few sessions of therapy can be especially emotional as things start to come up. Here are some resources for self care after therapy sessions:
What Is A Therapy Hangover?
The Big Drain.
Why Do I Feel Exhausted After Therapy?
- Melinda Hayes
Square Breathing or Box Breathing.
This is an exercise I really love! Basically, you count and breathe and it helps to calm down.
Music for meditation
Music during meditation can be especially helpful for beginners or people who want a little more guidance during their practice. If you want to meditate, but aren't sure where to start, try playing a relaxing song and notice how the tones and lyrics make you feel.
Here are some of my go-to songs from Beautiful Chorus