AĀ gentle meditation collection that supports nervous system regulation through presence rather than effort. Each practice invites the body to settle in its own time, offering space, safety, and steady awareness without requiring any change.
Adaptive Holding Centre Collection
How to Choose Which Meditation to Use
There is no correct order for using the Adaptive Holding Centre meditations. You are invited to choose what feels most relevant or accessible to you in the moment.
You might choose a meditation because:
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A particular area of your body feels tense, tired, or overworked
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You feel unsettled and want something grounding
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You feel mentally busy and want more spaciousness
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One meditation feels easier to approach than others
Some people return to the same meditation many times. Others move between different centres depending on how they are feeling. Both approaches are valid. If you are unsure where to begin, start with the meditation that feels most neutral or supportive rather than the one that feels most intense. You do not need to understand why you are drawn to a particular meditation. Trusting your bodyā€™s sense of readiness is enough.
How to Use the Meditations
Find a position where your body feels supported. You may be sitting, lying down, or gently moving. Comfort matters more than posture. Listen with headphones and with an attitude of allowing rather than doing. You are not required to breathe in a certain way or forcefully. If your attention drifts, that is normal. Stay within your comfort zone. You may shorten a meditation, pause it, or stop altogether. You can return later or choose a different practice. There is no benefit in pushing. These meditations work through presence, not persistence. Some days, the practice may feel settling. Other days, it may feel subtle or uneventful. All experiences are welcome.
Let this be a practice of meeting yourself with patience and respect.
Welcome To Your Meditations
Enjoy the journey
1. Foundations of Safety and Survival
This meditation supports the body to settle into a sense of physical safety and survival. It works with the lower regions of the body where stability, grounding, and basic safety are often held. This practice is especially supportive when the body feels unsettled, unsteady, or unable to rest.
2. Attachment and Emotional Flow
This meditation works with the area of the body related to movement, needs, and the capacity to receive. It gently supports softening around effort, holding, and restriction. This practice can be helpful when there is a sense of pushing, bracing, or difficulty allowing ease.
3. Agency and Protection
This meditation focuses on areas where strength, control, and endurance are often held. It offers space for the body to ease patterns of overholding and self-containment. This practice supports letting go of the need to stay strong or manage everything alone.
4. Connection and Integration
This meditation supports awareness in the chest and breath. It gently creates space around connection and emotional holding without asking anything to change. This practice can be supportive when breathing feels restricted or emotions feel close to the surface.
5. Expression and Boundaries
This meditation focuses on the throat and neck, where expression and restraint are often held. It supports settling around effort related to speaking, holding back, or staying quiet. This practice allows expression to rest without requiring words or action.
6. Perception and Awareness
This meditation supports calming of mental activity and constant vigilance. It works with the upper regions of the body associated with focus, scanning, and alertness. This practice is helpful when the mind feels busy, watchful, or unable to switch off.
7. Integration and Regulation
This meditation supports the body as a whole rather than any single area. It focuses on integration, coordination, and global regulation. This practice is helpful when the system feels fragmented, overwhelmed, or out of sync.
8. Expansion and Perspective
This meditation supports spacious awareness while remaining grounded in the body. It gently introduces a broader perspective without losing physical presence. This practice is helpful when the system is settled enough to explore spatial awareness.
Go Deeper in Sacred Space
If you feel that a particular part has stirred or a pattern has surfaced that requires deeper attention, you are warmly invited to book a one-to-one session. These 90-minute sessions offer sacred space to gently explore what is arising within you, with the support of presence, compassion, and therapeutic skill. Together, we will listen deeply to the parts that carry pain, protection, or longing, and begin the tender work of unbinding what no longer serves. This is your time to be seen, supported, and gently guided back to your Self.
Book Your Sessions