HeyJaredMeditate With Zachary Phillips
Mindfulness, insight, & self-healing with Zachary PhilipsTrauma-informed sessions blending mindfulness, insight, somatic connection, Internal Family Systems, visualization, counseling theory, self-awareness, writing therapy, and compassion.
- Indexed episodes, last 90 days
- 7
- Latest publication
- Aug 31, 2026
- Audience
- Checking…
- Earliest in this view
- Jul 4, 2026
Latest episodes
Micro-Meditation For Instant Calm (opens the original)
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This session introduces the "Double-Inhale Sigh" micro-meditation. To practice, take a slow deep breath in through the nose. When you reach the top, take another small 'sip' of air and hold for five seconds. Slowly release with a physiological sigh (the 'ahhhhhh' sound). Then at the bottom of the breath, simply wait until your body is ready to breathe in, and begin again. Repeat this process three times for instant calm. Listen next: Explore more guided meditations (also available via iTunes , S
RAIN Mindfulness Meditation (opens the original)
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"Recognise, Allow, Investigate, and Nurture". The RAIN approach to mindfulness meditation offers a simple, gentle, yet expansive practice to introduce mindfulness meditation. This session begins with a calming of the nervous system with slow calm sighing breaths and the stillness of the body, then guides you to become non-judgmentally aware and accepting of what is arising in this moment. It finishes with a 10-minute silent sit and a gentle grounding into the present moment. Listen next: Explore
Meditation For Busy Minds (opens the original)
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In this session we practice 'entrainment' the process of mindfully focusing upon multiple objects of meditation. This is a meditation for busy minds. We begin with a focus upon the sensations of warmth of a hand upon our skin. From there we continue to add points of focus until we reach a point that is challenging but not overwhelming. Eventually our minds will settle into the process, growing calm yet focused. In order, we entrain a focus upon: warmth, visualization, breath, mantra, eyes, and c
The Wisdom Of Silence (opens the original)
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Are you afraid of silence? We are blessed to have the world’s knowledge at our fingertips, but endless access comes at a cost. We fill every quiet moment with content, but lose something in the process. Silence itself is a teacher, and the most direct path to the self is to simply sit. This talk explores the importance of silence, reframing it as a mirror to the self and its embrace as an act of radical self-acceptance. Listen next: Explore more guided meditations (also available via iTunes , Sp
Forgiveness Meditation (opens the original)
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In this session we practice 'Forgiveness.' We begin by slowing down the breath, releasing the muscles, calming the body and connecting to the heart. From there we practice forgiveness in three directions, feeling in our bodies where we are holding onto tensions. 1: Asking forgiveness from those you have harmed. 2: Forgiving yourself for the ways you have caused harm or fallen short. 3: Offering forgiveness to those who have harmed you. "I forgive, and ask for forgiveness" "I let it go, and just
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