Guided Meditations

Below you will find guided meditations described in my new book, Iron Legacy: Childhood Trauma and Adult Transformation. For a full explanation of what these meditations are and how they benefit survivors of childhood trauma, please see the book. You need not have a full explanation in order to use the meditations, however, so I invite you to try one or more and add them to your practice if you find them helpful.



A guided meditation on compassion or lovingkindness that has been modified especially for survivors of childhood trauma. About 14 minutes long.



A unique guided meditation that uses visualization to encourage and support healthy interpersonal boundaries. About 24 minutes long.



An introduction to the basic technique of breath-counting, used for millennia to develop attention. About 10 minutes long.



Most western versions of the Mountain Meditation derive from this classic version taught by Jon Kabat-Zinn, founder of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. If you prefer a female voice or a slightly shorter session, try this version from Lois Howland at the University of California San Diego’s Center for Mindfulness. The first version is about 20 minutes long, the second 15.