Below you’ll find links to three downloadable brain retraining meditations: a 5-minute, 10-minute, and 20-minute audio, each available with or without music. Choose whichever feels best in your body (or both). Some days you may want the warmth of music holding you. Other days, silence may feel clearer and more grounding. There’s no right way here, just what supports you in the moment.

Feel free to download them to your phone so you can easily incorporate this brain retraining practice into your daily routine.