Self Compassion Guided Practices:
Kristin Neff’s website selfcompassion.org is full of resources related to her clinical research on self compassion. She has a whole of audio and written self compassion meditations and exercises that range from 5 to 20 minutes. I would recommend exploring her material and practicing the guided meditations.
IFS Guided Practices:
Jenna Riemersma has excellent free guided IFS (Internal Family Systems) meditations for a wide variety of topics ranging from anxiety, self criticism, grief, or simply checking in with parts. For these self led meditations she simplifies the IFS model into a three step process she calls, “Notice, Know, Need.” Where she helps you notice which parts of you are frustrated, ask what they/you need to know, and ask what they/you are needing around this. Below is her website. You simply create an account to access the videos for free.
EFT Tapping Guided Practices:
There are many free videos available online for EFT on places like Youtube. I have listed two here because I have used them myself and found them helpful.
The first is the Tapping Solution developed by Nick Ortner which is available as an app with a free and paid version on any smartphone. There is also a free website associated with the app with the with the following claim: “After over 1 million plays of our ‘Releasing Anxiety’ tapping meditation, the average reported reduction of anxiety was 41% in just 9 minutes.
The second selection of guided meditations comes from Brad Yates. Here are links to his website and Youtube channel.
https://www.youtube.com/@tapwithbrad
EMDR Meditations:
Anxiety Release App by Mark Grant. This app has several guided meditations combining bilateral tapping sounds in your ears (wear headphones while you use it.) The potential risk with EMDR is that it will pull forward memories or feelings you are not ready to deal with. This is less of a risk with guided meditations just focusing on a present concern or focusing on positive and resourcing states. However, if you don’t remember a lot of your childhood, or lose track of time, you may want to start with other resources like the IFS and self compassion meditations, go very slowly into EMDR or bi-lateral type work, and remind your internal system that it is OK to lock down things you are not yet ready to deal with until the right time. Given all that, this app can still be a tremendous resource for quickly calming anxiety and reducing stress. The app is available on Android or i-phone and you can learn more about Mark Grant and the meditations at the following website: