Welcome to a 12-minute guided imagery that invites you to settle, breathe, and stand on an open threshold of sky. Imagine the ancient ground beneath you and the Four Winds—east, south, west, and north—moving through your mind, heart, and bones.

The practice softens boundaries between you and the world, turning wind into breath and revealing a still point of inner calm. Return to this gentle guidance whenever you need to remember: I am open, I am moving, I am free.

Welcome to Letting Go, a guided meditation that invites you to create a safe, gentle space for yourself through breath, body awareness, and imagery. You’ll be led through slow breathing, a mindful body scan, and a visualization of a field and river where you can set down old burdens and soften into ease.

This practice emphasizes compassionate witnessing over fixing, offering simple tools to begin an ongoing practice of release and renewal. When you’re ready, you’ll be guided back to the room, carrying the calm and openness you cultivated.

Trudi Howley Somatic Psychotherapist

Settle into this guided Yoga Nidra that invites you to set a gentle intention, discover your heartfelt desire, and build an inner refuge. Through body awareness, breath, emotion exploration, and imagery, this short practice leads you into deep relaxation and open presence.

Trudi Howley, Licensed Professional Counselor and trauma specialist is your guide.

Return to your intention and carry the quiet ease and restored awareness with you as you slowly reawaken and move back into your day or sleep.

Welcome to your brief walking meditation practice. I am here. I have arrived. This moment is enough.

In 7 minutes, explore some ideas to develop your own mindful walking practice, including use of some mantras.

Give yourself the gift of mindful walking meditation.

Trudi Howley Somatic Psychotherapy

Welcome to Threshold, a guided imagery practice that helps you settle into your body, ground into the earth, and release burdens into a gentle river.

This short meditation invites you to place your hand on a warm, glowing door, welcome difficult feelings as teachers, breathe into what arises, and step toward change with openness and courageous surrender.

It can be helpful for beginning medicine journeys.

Painting Credit: Bonnie Bostrom

Trudi Howley Somatic Psychotherapist

Welcome to a short guided loving-kindness visualization designed to open the heart and cultivate compassion. Through gentle breathwork and simple imagery, you are invited to offer kindness to a loved one, a familiar stranger, yourself, and someone who is struggling.

This practice guides you to silently repeat wishes for safety, happiness, health, and ease, helping you return to a warm, connected place and carry that calm onward into your day.

Trudi Howley Somatic Psychotherapy

Welcome to this Progressive Muscle Relaxation. This practice guides you through gently tensing and releasing each muscle group to reduce stress, ease discomfort, and calm anxiety.

Follow the breath, notice the difference between tension and relaxation, and return to this brief exercise anytime you need to restore calm and comfort.

Trudi Howley Somatic Psychotherapist

Welcome, I am so glad you are here.

You've carved out this time for yourself-and that matters. Whatever you day has held, whatever thoughts are still buzzing at the edges of your mind, you can set them down for now. They'll be there if you need them later. But right now, the moment belongs entirely to you.

All I ask you is to receive this gift from

Trudi Howley Somatic Psychotherapist