Free Resources
Everything on this page is shared freely, from the heart. You’ll find simple tools, practices and inspiration to support you in the inbetween moments.
Whether you’re curious about sound therapy, easing into rest, or looking for ways to stay steady between sessions, these resources are here to meet you where you are.
There’s no pressure to do it all. Take what you need, leave what you don’t, and come back anytime.
- You’ll find:
Guided meditations to support grounding, softening and presence - Nervous system tools like breathwork, movement, and simple self-regulation techniques
- Some of my favourite books for calm, clarity, and inner connection
- Free downloads like the Reflection Companion and journal prompts to help you go deeper (if you choose to)
You don’t have to do it alone.
You don’t have to wait for a session.
Support is here, and it’s yours.
Coming Home
This gentle, grounding meditation offers a little taste of the calming presence and soothing voice of Nic, my co-host in our Guided Sound Meditation sessions.
Nic brings such steadiness, care and clarity to her work, and Coming Home is a beautiful example of how her guidance helps you slow down, land in the present moment, and reconnect with yourself.
Pop your headphones on, get comfy, and let her words walk you home.
Activate your Vegus Nerve
This short guided practice shows why humming,especially a slow, sustained “mmm’,is such a gentle yet powerful way to stimulate the vagus nerve and activate your body’s natural relaxation response.
Think of it as a mini reset you can do anywhere, anytime you feel scattered or frazzled.
5-4-3-2-1 Grounding Technique
A simple sensory practice to bring you back to now.
This tool gently anchors you into the present moment using your five senses. It’s commonly used during times of anxiety, overwhelm, or dissociation and it’s just as powerful when practiced regularly, even when you’re feeling calm. Why?
Because like any skill, grounding gets easier with practice. The more familiar your nervous system becomes with this feeling of safety and presence, the more quickly you can return to it when things feel off centre.
Start by taking a slow, conscious breath. Then move through each step:
5 – Look for five things you can see
Look around the space you’re in, let your eyes gently rest on five things around you.
They can be anything, a shadow on the wall, a fleck in the carpet, a plant, a colour, a light.
4 – Notice four things you can feel
Tune into your body and surroundings.
Maybe it’s the weight of your body on the chair, the fabric of your clothes, your feet on the floor, or the temperature of the air, even numbness or lack of sensation is a feeling
3 – Listen for three things you can hear
Let your ears soften and tune in to the sounds around you.
Notice the hum of the room, a bird outside, distant traffic, your own breath or heartbeat.
2 – Bring awareness to two things you can smell
Take a slow breath in.
Maybe it’s the scent of your skin, something cooking, fresh air, or even the absence of a scent.
1 – Notice one thing you can taste
Maybe it’s the aftertaste of a drink, the mint from toothpaste, or simply the neutral taste in your mouth.
You might even take a sip of something and savour it slowly.
This practice can take less than a minute, or as long as you need.
You can do it anywhere, anytime.
It’s a way of saying to your nervous system, “You’re safe. You’re here. You’re okay.
Sound Bath Companion Journal
I created this sound bath companion journal as a gentle self check-in for deep rest and nervous system care to help you deepen your experience before and after a sound bath.
Use it to tune in, reflect, or simply give yourself a little extra space to land and listen within.
No pressure, no rules, just a supportive companion if you’d like to go a little deeper.
Upcoming Events
Guided Sound Meditation
Sunday Soother Sound Bath
