Quick I Spy

This quick “I spy” meditation is a mindfulness-based exercise that utilizes the five senses to become the observer of our environment. As we tune into our senses, we help establish a sense of safety in our nervous systems. Once we check in with our environment and help our nervous system feel safe, the body and mind become more open to the world of imagination. As we imagine that which feels good to us, we deepen the relaxation and healing of our bodies and minds. Enjoy!


This exercise utilizes the research on visualization and bifocal processing. Brainspotting helps the brain process and neutralize images that represent and/or trigger unwanted and uncomfortable emotions, beliefs, and physical sensations. This exercise can be very effective for images that trigger a response in the nervous system with an intensity between 1-5 (on a scale from 1-10, 10 being the highest intensity). If you are wishing to neutralize images higher than a 5 intensity, it is recommended that you practice this exercise in the company of a trained and licensed mental health professional.

Introduction to EFT

In this video, I explain the origins of Emotional Freedom Techniques (EFT) and briefly review the how and why it works. I also walk you through learning the tapping points and how to utilize this technique on your own. I encourage you to check out more EFT scripts and approaches on YouTube by Brad Yates and Nick Ortner. For more information, you can also visit www.tappingsolution.com.

Transforming Energy

This is an exercise based in Neuro-Linguistic Programming (NLP). I guide you through a visualization process where you describe what a sensation feels like in the body, and then you allow yourself to imagine transforming it into something that feels better. As you place this new energy back into your body, notice how you feel better. It’s like magic! Enjoy!