Meditate With Zachary Phillips

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 mel...

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...

Description: 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. Goal: To open the heart space...

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...

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...

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. Awareness Become...

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 (inter...

Description: This session will help kids regulate, play it for your little one when they are overwhelmed, stressed, or having a melt-down. It begins with slow calm breathing, followed by a progressive muscle relaxation, a check in for their needs, a 5,4,3,2,1 grounding. It ends with some positive self talk and affirmations. Goal: To help your child to calm down from dysregulation. Summary: Slow si...

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 S...

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: T...

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...

Description: 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. Goal: To fall asleep. Summary: Set up your sleep space: lights off, notifications off, comfortable position. Slow down the breath and close the e...

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 e...

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 i...

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,...

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 meta...

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...

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...

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 the...

Welcome to Intuitive Guidance for Self Healing, a transformative course that invites you to release old wounds, reintegrate lost parts, and reconnect with your true self. Intuitive Guidance holds to the premise that the body keeps the score. Simply put, what we don't or can't process manifests over time as illness, injury, psychological blocks, and stress. The good news is that by turning our atte...