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a Sanctuary Session
a one-on-one session to settle into calmness, practice care and self-compassion, and cultivate a present, grounded connection with your body, mind, and emotions
About the Session
Imagine settling into a space created just for you – where you can gently process emotions, find ease in stillness, and explore your past, present, and future with compassion and curiosity.
During our 45-minute, one-on-one session, you’re guided through an emotional, experiential journey using a blend of breathwork, visualization, meditation, somatic movements, and sound therapy.
More about Your Sanctuary:
These sessions are ceremonial in design. They're crafted to:
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help grow nervous system capacity and resilience;
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to process repressed emotions;
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to relieve tension in the body;
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and, to nurture a safe connection with yourself.
They are more than just a place to experience healing; they’re an opportunity to learn emotional tools and techniques you can carry with you day-to-day.
How We Can Focus Our Time Together
Each session is designed – in the moment – using a blend of methods and methodologies to help you move through the past, into the present, and towards your dreams. Here are a few examples of how we can focus our time together:
Regulation of Nervous System & Stress
Practices to calm and balance the nervous system, empowering you to manage stress as it arises and create space for ease and peace within.
Release of Stored Emotions & Experiences
Somatic techniques to access and process deeply held emotions—such as shame, grief, fear, and rage—often tied to past experiences.
Connection with Dreams & Sense of Purpose
Guided visualizations to reconnect with your aspirations and values, offering clarity, meaning, and confidence to boldly pursue your path forward.
Cultivation of Routines & Lifestyle Changes
Meditative workshop to uncover and overcome emotional blocks, supporting the integration of new habits and routines that sustain your well-being.
Session Details
Format, Flow, Timing, and Cost
Sanctuary sessions are 45 minutes. We begin with a simple conversation to establish how best to focus our time together and discuss your current emotions, goals, and lifestyle.
We then move into the meditative and somatic experience using a blend of modalities. Learn more about each of the practices used and why.
The cost of each session is $65. Given recent events, I am offering further discounted and concession pricing options through the end of January 2025. I ask that you please evaluate your socio-economic means and privileges when selecting your pricing tier.
About the Modalities Used:
Breathwork
Breathwork uses intentional breathing patterns to regulate the nervous system, release stored emotions, and promote mental clarity. Rooted in ancient Indian yogic practices (pranayama), breathwork has been used for centuries to cultivate calm, presence, and self-awareness. As a foundational tool for self-connection, studies show breathwork can reduce cortisol by up to 50%.
Somatics
Somatic practices help individuals become aware of physiological sensations, connect to (stored) emotions within their body, and move through the completion of stress responses. Somatic practices have roots in indigenous healing practices worldwide, where movement, mind-body connection, grounding, and dance – to name a few – are used to express and process emotions. Modern somatic experiencing was developed by Dr. Peter Levine, based on insights from physiology and trauma studies. These practices help people reconnect with their bodies as a source of understanding and safety, allowing them to process emotions physically and mentally. Somatic movement brings a sense of embodiment and healing by giving space to experience and presence.
Meditation
Meditation is a practice of focused awareness that can enhance relaxation, self-awareness, and emotional regulation. Studies show that meditation reduces symptoms of anxiety by up to 30% and has been found to create changes in the brain’s amygdala and prefrontal cortex, areas associated with emotional processing and stress regulation. Originating in ancient Eastern spiritual practices, including Buddhism and Hinduism, meditation has been practiced for centuries to achieve inner peace, mindfulness, and spiritual growth. Meditation is included to give people a safe space for introspection, helping them approach their thoughts and emotions from a place of calm awareness, curiosity, and compassion. It allows participants to be present in the moment, enhancing self-connection, mental clarity, and emotional resilience.
Guided Imagery & Visualization
Guided imagery and visualization use mental stimulation to connect to emotional and cognitive processes that can influence mood, reduce stress, and promote self-empowerment. Visualization practices have long been used across cultures, such as Ancient Greece, for emotional and spiritual connection, storytelling, healing rituals, and more. Studies show that visualization can significantly lower cortisol levels and decrease symptoms of anxiety and depression. Visualization exercises can activate the brain’s neuroplasticity, allowing individuals to release limiting beliefs and rebuild confidence. Visualization is a powerful tool for emotional healing, self-discovery, and connecting with one’s inner potential and dreams.
Sound Therapy
Sound therapy utilizes the therapeutic properties of sound—such as tones, frequencies, and rhythms—to create a calming atmosphere, promote relaxation, and support emotional processing. Sound healing has roots in many cultures, including Lakota, Hopi, Aztec, Mayan, Māori, Yorba, Ashanti, Zulu, and many more, where sound rituals were used to promote healing and community connection. Research indicates that certain frequencies can enhance mood, lower stress, and improve sleep. Sound therapy is included to create an immersive and soothing environment that aids in emotional release, calming the mind, and elevating confidence and self-connection.
Positive Psychology
Positive psychology helps us build confidence, reframe self-talk, and move through negative self-bias. It supports the processing of core emotional wounds by combining self-compassion with hopeful reframing. While modern in its research, it draws from ancient cultural and indigenous practices, such as gratitude, mindfulness, and storytelling. Traditions like Ubuntu in Africa, mindfulness in Buddhism, and other indigenous cultural teachings emphasize collective wellbeing, shared humanity, and self-compassion. Rooted in timeless wisdom and modern science, these practices offer tools to reconnect with resilience, purpose, and joy. The inclusion of these practices are to help uplift your self-expression and perception while processing long-held emotions, beliefs, and stories about your experiences.
Body Scanning
Body scanning is a mindfulness practice that involves bringing awareness to each part of the body to release tension and uncover underlying emotions. Rooted in Buddhist Vipassana meditation, it teaches practitioners to observe bodily sensations without judgment, cultivating acceptance and self-awareness. The Hakomi method, which integrates mindfulness and somatic awareness, enhances body scanning by helping participants explore how emotions and beliefs manifest physically, allowing for deeper emotional processing. Additionally, tense-and-release techniques, such as progressive muscle relaxation, actively engage muscle groups to release tension and increase mind-body awareness. Together, these practices help participants detect areas where emotions might be stored in the body, facilitating their gentle release. Body scanning fosters relaxation, emotional clarity, and a stronger connection between the body and mind, supporting overall well-being and healing.