Episode notes
Description: Find calm and grounding. This is a “break glass in case of emergency” guided session for panic attacks, overwhelm, triggers, and dysregulation. We’ll slow and deepen the breath, anchor into the present with 5-4-3-2-1 grounding, and steady the mind with simple affirmations and calming music. Along the way, you’ll hear gentle mind-body education to help you understand what’s happening in real time. Use this session to reduce the intensity, duration, and impact of distressing physical and mental sensations, and to come back to a felt sense of inner and outer safety. Goal: To…
Podcast
Meditate With Zachary Phillips
ZACHARY PHILLIPS · Health · English
Mindfulness, insight, & self-healing with Zachary Philips Trauma-informed sessions blending mindfulness, insight, somatic connection, Internal Family Systems, visualization, counseling theory, self-awareness, writing therapy, and compassion.
More from Meditate With Zachary Phillips All episodes →
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16 Feb 2026 · 48 min
Heart Space Expansion
This session guides you through a full Heart Space Expansion practice. It blends tantra, breathwork, mindfulness, mantra, visualization, and Internal Family Systems-style inner connection to support healing and integration. We begin with a gentle hand-to-heart warmth practice, then add a visualization of a light or flame growing in the heart space. We also introduce the mantra “Ham Sa” (or “Love / Trust”). From there, we move the flame through the body in rhythm with the breath, letting heart-space energy connect with every part of you, including the places where the past is still holding…
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9 Feb 2026 · 10 min
Mindfulness Meditations
Mindfulness Meditation is the act of purposefully paying non-judgmental attention to the present moment. Mindfulness both focuses the mind and increases our chances of catching ourselves when distracted by thoughts, emotions, and sensations. Daily mindfulness meditation has been shown to reduce anxiety, improve performance, reduce addiction, and lead to all kinds of health benefits. Description: This session guides you through a basic mindfulness meditation practice. You’ll adopt a comfortable meditation posture, choose an anchor (the breath at the nose), and rest your attention there. When…
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9 Feb 2026 · 5 min
Box Breathing For Anxiety Relief
This guided session takes you through the practice of box (square) breathing: a simple process that helps to reduce anxiety. From there, it adds a visualization to further occupy and focus the mind. This session finishes with the introduction of a finger counting method that will give you the ability to take your box breathing practice wherever you go. Breathe in for four seconds Hold for four seconds Breathe out for four seconds Hold for four seconds Repeat for 5 minutes or until calm. Addition: Visualization In your minds eye picture a square. Starting with the in breath at the bottom left…
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27 Jan 2026 · 5 min
Fall Asleep
This track will guide you to sleep. It features a calm, reassuring voice, peaceful background music, the slowing down of the breath, relaxation of the body, and gentle encouragement to put it all down, let it all go, and allow sleep to come. Set up your sleep space: lights off, notifications off, comfortable position. Slow down the breath and close the eyes. Relax the body. Let go of any commitments, thoughts and distractions - you can pick them up if you like in the morning. Fall asleep. Establish good sleep hygiene by setting a sleep and wake time, monitor screen time late at night…
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27 Jan 2026 · 5 min
Calming Regulation For Kids
This track helps your child calm down and regulate. With gentle background music, it starts with slow, steady breathing, then guides them to notice what they’re feeling in their body. It finishes with a simple squeeze-and-release muscle exercise to soften tension. Your child will feel more settled, and they’ll learn practical tools they can use anytime, during the track and after it ends. Slow sighing nose breath. What can you feel in this moment? What can you hear in this moment? Squeeze and relax each muscle in your body. Have a conversation with your child about how to regulate - discuss…
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10 Jan 2026 · 47 min
Intuitive Guidance
Description: This guided session leads you through the full Intuitive Guidance process. It combines breathwork, somatic awareness, energetic healing, and symbolic inner exploration. You will connect with the parts of you holding pain, numbness, or unprocessed emotion, and gently offer them space to express and release. This is a powerful and intense practice, ideal for those seeking deep healing, self-trust, and a return to inner safety and belonging. Goal: To allow space for the body to feel safe and seen, allowing it to unburden and heal. Summary: Scan the body for parts that are calling…
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6 Jan 2026 · 48 min
Mind Space Witnessing
Description: This guided session leads you through the full Mind Space Witnessing process. Combining mindfulness with deep inner observation and Internal Family Systems inspired parts work, you will move through for full spectrum of awareness, from the most overt and explicit, like sensations, thoughts, and emotions, to the more subtle and hidden layers of memories, imagination, impulses, and metacognitions. By the end of the session, you’ll feel reconnected to your highest self, with greater capacity to integrate and heal. Goal: Get into the Self by mindfully witnessing all of the mind…
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5 Jan 2026 · 44 min
Inner Healing And Protection Visualization
Description: This guided session takes you through the full Inner Healing and Protection Visualization. We hold that the greatest form of healing and protection comes from the Self, and here you’ll be guided to embody, embrace, and empower the eternal strength within. Together we’ll move through a simple yet powerful visualization that protects, cleanses, disentangles, heals, and transforms heavy emotions into compassion. The sessions ends by returning to the present with grounding and gratitude, leaving you centered, supported, and ready to carry these insights forward. Goal: To cultivate…
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4 Jan 2026 · 51 min
Playing With Poetry
Description: This guided session invites you to express the mess and release the stress. Using the art of words, you’ll connect with your deepest self, writing to, from, and about the parts within. Together, we’ll explore hidden feelings, unspoken truths, and buried wisdom through gentle, trauma-informed guidance. This process supports healing, release, and reconnection while opening new pathways of expression and self-understanding. The session ends with grounding and gratitude, leaving you clear, calm, and creatively renewed. Goal: To use poetry as an expressive practice for emotional…
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2 Jan 2026 · 32 min
Just Sitting
Description: This guided session invites you to rest, breathe, and simply be, exploring your own practice in whatever way feels right for you. We begin with a short introduction, offering a few different approaches you might bring into the sit: mindfulness, heart-centered visualization, transmuting fear into love, or simply letting thoughts and sensations rise and fall without engagement. From there, we share thirty minutes of silence together, creating space for stillness, presence, and self-connection. The session closes by gently returning to the present, leaving you calm, grounded, and…
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