Meditate With Zachary Phillips

Micro-Meditation For Instant Calm

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

RAIN Mindfulness Meditation

"Recognise, Allow, Investigate, and Nurture". The RAIN approach to mindfulness meditation offers a simple, gentle, yet expansive practice to introduce mindfulness meditat

Meditation For Busy Minds

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 focu

The Wisdom Of Silence

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,

Forgiveness Meditation

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 pract

10 Sighing Breaths

This short guided meditation begins with a brief check-in, followed by 10 slow, deep, sighing breaths into the belly. This simple breathing practice helps calm the nervou

Kids Introspection Meditation

What am I feeling? This simple question can tell us so much about what we are experiencing and what we need. This meditation helps kids to develop introspective skills by

Gratitude Breathing For Immediate Relief

This session introduces the practice of 'Gratitude Breathing' - a simple way to respond to overwhelm, stress, and triggers. Begin by taking a breath with and audible si

Metta Loving Kindness Meditation

In this session we practice ' Metta Loving Kindness Meditation', a practice of opening the heart and offering love and compassion to the self, others, and the world. Met

The Flame & The Void

This session introduces the practice of The Flame & The Void. Initially introduced through Robert Jordan’s Wheel of Time series, this is a simple alternative approach to

The Theory Behind The Practice

This session offers a summary of the principles that underpin all of the meditation practices I teach, including mindfulness, insight, breathwork, intuitive guidance, and

Awareness, Acceptance, Action - The Principles Of Healing

There are countless approaches to healing, drawing from science, spirituality, and lived experience. But what if we stepped back and explored the core principles shared a

“I Am Here, Now” (Stop Being Triggered)

The present moment is the best antidote to intense feelings. If you are struggling with anxiety, panic, depression, or overwhelm, focus on the moment. Right now, you are

Meltdown to Calm, Help Your Child Regulate

This session will help kids regulate, play it for your little one when they are overwhelmed, stressed, or having a melt-down. It begins with slow calm breathing, followed

Heart Space Expansion

This session guides you through a full Heart Space Expansion practice. It blends tantra, breathwork, mindfulness, mantra, visualization, and Internal Family Systems-styl

Mindfulness Meditations

Mindfulness Meditation is the act of purposefully paying non-judgmental attention to the present moment. Mindfulness both focuses the mind and increases our chances of c

Box Breathing For Anxiety Relief

This guided session takes you through the practice of box (square) breathing: a simple process that helps to reduce anxiety. From there, it adds a visualization to furthe

Fall Asleep

This track will guide you to sleep. It features a calm, reassuring voice, peaceful background music, the slowing down of the breath, relaxation of the body, and gentle e

Calming Regulation For Kids

This track helps your child calm down and regulate. With gentle background music, it starts with slow, steady breathing, then guides them to notice what they’re feeling i

Panic Attack & Trigger Relief

Description: Find calm and grounding. This is a “break glass in case of emergency” guided session for panic attacks, overwhelm, triggers, and dysregulation. We’ll slow