Meditate With Zachary Phillips

Description: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. Goal:To attain mindfulness: the awareness that arises from purposefully paying non-judgemental attention to the present moment.Summary: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.Progression:With the in-breath, scan the body and mind and draw in all stimulus. With the out-breath, release it all into the flame.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. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

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. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

Description: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.Goal:Mindful connection to the present moment.Summary: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".Progression:Add to the words “I am here, now” the words “and right now I am safe”.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. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

Introduction: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 on.We close with a full heart-space expansion, visualizing the flame extending to surround your entire body, and ending with the words: ‘May I always find refuge in my heart, may I always be self-led, may I always remember I can heal and regulate myself.Goal:To reconnect with the heart space (Self) and use that connection to heal and integrate.Summary:Place a hand on the heart.With the breath, visualize the heart space as a flame, light, or energy growing stronger and brighter.Entrain (add) a mantra of your choice and connect the movement of the flame to the breathSend this energy to each part of the body and to a part of the past that is holding on.Expand this energy to the entirety of your beingAdd the intention behind the words, ‘May I always find refuge in my heart, may I always be self-led, may I always remember I can heal and regulate myself.Progression:During this practice visualizations, images, connections, insights and other inner awareness and physical sensations may arise. Explore and accept them all with compassionate curiosity and calm confidence.Whatever arises, offer it loving connection with the suability, delicacy, and persistence of the breath.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. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

Box breathing, also known as 'Square' or 'Tactical' breathing, is a simple and always available technique that will help calm the nervous system and regulate.Use it in response to heightened emotions, anxiety, or when you are not feeling grounded.Description:This session guides you through box (square) breathing, a simple four-count pattern that helps reduce anxiety and support calm. There’s no lead-in or introduction and no counting, just clear cues to breathe in, hold, breathe out, and hold. Calming background music plays throughout.Goal:To reduce anxiety and promote calm through breathwork (activation of the parasympathetic nervous system)Summary:Breathe in for four secondsHold for four secondsBreathe out for four secondsHold for four secondsRepeatProgression:Addition: VisualizationIn your minds eye picture a square. Starting with the in breath at the bottom left corner, visualize yourself (or a ball of energy) moving up. As you hold the breath, visualize it moving to the right, then as you hold visualize it moving down, and as you breathe out visualize it moving back to the start point.Addition: The 'Yogic' BreathAll breathwork that aims to calm the nervous system can be summarized as: 'Nose, Low, and Slow' - but for a more comprehensive instruction, we explore the 'yogic' breath:Inhale slowly through your nose, letting the breath fill your belly first, then rise into your chest, and finally lift toward your neck/collarbones. Exhale slowly in reverse, releasing from the neck/collarbones, softening the chest, and emptying the belly last. Keep the flow smooth and unforced.Addition: Finger CountingConnect the thumb and pointer finger together for one set of box breathing, then connect the thumb and middle finger for another set of box breathing (repeating for ring and pinky finger). Place attention upon the sensations of the fingers touching.One ‘hand’ is for cycles of 16 seconds, thus approximately one minute of meditation.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. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

Description: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.Goal:To provide your child with an accessible guided meditation that regulates and educates.Summary: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.Progression:Have a conversation with your child about how to regulate - discuss with them what you have noticed helps them and ask what they internally have noticed helping them.When they do get overwhelmed, play this track and do it together - this will both act as a stop break, calming intervention, and help give them the skills necessary for self awareness and regulation in life.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. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

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 to be worked with.Focus on the sensations arising (allow them to come as they come).Become aware of the Mindspace (thoughts, memories, visualizations) .Get curious and enquire (what do you want me to know/see/feel/understand? Age? How are you keeping us safe? What would you rather be doing?)Offer love, compassion and invite to release.Commit to returning to part/the practice again. Progression:As you practice Intuitive Guidance, your introspective skills will improve and you will develop better connections and relations with your inner world.Visualizations (inner metaphors/analogies) will arise. From the heart space/Self, connect to your part and offer it what it needs. Help it to 'resolve' the visualization.Subtility. Overtime the parts you are working with will become deeper (possibly earlier) and your introspective capacity will improve. You will notice deeper inner nuances and needs, and you will be better able to Self-heal.Connect this practice with your Mindspace Witnessing work. If you are working with a part there, perhaps also work with it here. These are connected practices and can benefit from combined use!We also explore this more deeply together in the live sessions. Check the calendar for the next date and the classroom for the past recordingsListen next: You can take the 5-day Intuitive Guidance course here.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. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

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 inner healing and protection by reconnecting with the Self through a visualization flow.Summary:Connect to the heart space: With the breath it grows stronger and brighter.Barrier: You can choose what to allow in.Cleanse: The dense, golden, healing liquid comes in, up, out, over, and takes away anything that is not you.Disentangle: Snip/release/untangle all the attachments that no longer serve.Heal: Offer your inner space what it needs.See/Pure Vision: The divine (Self) within me, sees the divine (Self) within you.Transmutation: Breathe into the heart space all heavy emotions, breathe out love.Commit to returning to Self/the practice again. Progression:The more you engage with Inner Healing And Protection Visualization the more you will Self lead it. You will learn to know what your inner space needs and how to proved it. As long as it is Self-led it is right. So experiment, tweak, extend, and play with what is offered here and make it yours!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. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

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 more connected with yourself.Goal:To deeply explore your chosen practice, experiment with new approaches, and play within your inner world.Summary:Choose a meditation practice.Sit for 30 minutes.Reflect on your process.Progression:As you deepen your solo practice you my wish to add more solo sits into your routine, to extend the time of your sits, or explore new/alternative practices.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. Book a session:This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.