Guided Meditations & Exercises

Practices for between therapy sessions.

Many of these meditations are from ‘Internal Family Systems’ model of therapy, read about it here.

Background music is Royalty Free from Silencio Music

Scroll through the list, find a quiet place to relax, and enjoy.

Meditation for Presence

A short practice to become more present, the basic foundation of mindfulness. We notice the breath, the sounds around us and the silence within. Presented by Dr Annabel McGoldrick as part of ‘Attachment and IFS Informed EMDR’ training for therapists. https://emdrinsight.com 

Gradual Relaxation Practice

This 11 minute practice guides you into a state of relaxation. Perfect to practice regularly if you have been experiencing anxiety or insomnia. 

Sensual Mindfulness Exercise

Ella has created this sensual mindfulness exercise to support her sex therapy clients- everyone is welcome to try it! Sometimes during intimacy, we get “In our Heads” and this creates all types of sexual challenges. This exercise helps you to become more present in your body, and it’s PG, it does not include sexual touch or sexual content. 

Parts and their Golden Threads

This meditation supports parts to feel connected to your Self Energy, and make some room for you to enjoy a sense of spaciousness.

From Mike Elkin, IFS Senior Lead Trainer. Shared by Dr Annabel McGoldrick as part of ‘Attachment and IFS Informed EMDR’ training for therapists. https://emdrinsight.com 

Dropping Anchor Step by Step

Russ Harris teaches Acceptance and Committment Therapy. A wonderful modality that Ella often uses to prepare clients for EMDR. This guided practice is read by Russ to support you to anchor yourself when feeling triggered. You can find lots more free guided ACT exercises here: www.actmindfully.com.au

Good Fairy Story

This beautiful story takes the tone of a fairytale, and shares a symbolic tale of how trauma gets trapped in the body, and how it will also be healed. A sad story, but one of hope. Many people who have experienced trauma find solace in hearing this. 

Adapted by Jan Mullen & Annabel McGoldrick from a report by Tara Brach of a client, “Rosalie” encountering a guide in session. (https://emdrinsight.com) Recorded by Ella Shannon.

Meditation on the Heart.

From Robert Falconer, IFS certified. Available at heart-meditation. Shared by Dr Annabel McGoldrick as part of ‘Attachment and IFS Informed EMDR’ training for therapists. (https://emdrinsight.com) Recorded by Ella Shannon.

Meditation to Access Self Energy.

From Richard Schwartz. (2021). No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems: Sounds True. Shared by Dr Annabel McGoldrick as part of ‘Attachment and IFS Informed EMDR’ training for therapists. https://emdrinsight.com Recorded by Ella Shannon.

Parts Mapping Exercise.

From Richard Schwartz, R. (2021). No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems: Sounds True. Shared by Dr Annabel McGoldrick as part of ‘Attachment and IFS Informed EMDR’ training for therapists.https://emdrinsight.com  Recorded by Ella Shannon.

Parts Mapping Exercise

Grab paper and pens / pencils for this exercise.

Meditation to know your ‘Should’ part. 

From ‘The One Inside Podcast’. Shared by Dr Annabel McGoldrick as part of ‘Attachment and IFS Informed EMDR’ training for therapists.https://emdrinsight.com  Recorded by Ella Shannon.

Getting to know your 'Should' Part.

An exercise to know a 'manager' part from IFS.