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PODCAST

Meditate With Zachary Phillips

ZACHARY PHILLIPS

Mindfulness, insight, & self-healing with Zachary PhilipsTrauma-informed sessions blending mindfulness, insight, somatic connection, Internal Family Systems, visualization, counseling theory, self-awareness, writing therapy, and compassion.

religion & spirituality buddhism

All Episodes

00:12:00

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

Meditate With Zachary Phillips ·

2026/04/12

Description: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 okay. Right now, you are safe. In this moment, you can find peace.Goal:Mindful connection to the present moment.Summary:Slow down the breath and bring your hand to your heart. Feel the warmth.Say the words (internally or out loud) "I am here, now".Focus on what you can hear. These are the sounds of the present

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00:5:00

Meltdown to Calm, Help Your Child Regulate

Meditate With Zachary Phillips ·

2026/03/02

Description: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 by a progressive muscle relaxation, a check in for their needs, a 5,4,3,2,1 grounding. It ends with some positive self talk and affirmations.Goal:To help your child to calm down from dysregulation.Summary:Slow sighing nose breath.Checking into their bodies needs.Squeezing and relaxing each muscle in the body.What can

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00:48:00

Heart Space Expansion

Meditate With Zachary Phillips ·

2026/02/16

Introduction:This session guides you through a full Heart Space Expansion practice.It blends tantra, breathwork, mindfulness, mantra, visualization, and Internal Family Systems-style inner connection to support healing and integration.We begin with a gentle hand-to-heart warmth practice, then add a visualization of a light or flame growing in the heart space. We also introduce the mantra “Ham Sa” (or “Love / Trust”).From there, we move the flame through the body in rhythm with the breath, letting

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00:10:00

Mindfulness Meditations

Meditate With Zachary Phillips ·

2026/02/09

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 catching ourselves when distracted by thoughts, emotions, and sensations. Daily mindfulness meditation has been shown to reduce anxiety, improve performance, reduce addiction, and lead to all kinds of health benefits. Description:This session guides you through a basic mindfulness meditation practice. You’ll adopt a comfortable

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00:5:00

Box Breathing For Anxiety Relief

Meditate With Zachary Phillips ·

2026/02/09

Box breathing, also known as 'Square' 'Tactical' breathing, is a simple and always available technique that will help calm the nervous system and regulate.Use it in response to heightened emotions, anxiety, or when you are not feeling grounded.Description:This session guides you through box (square) breathing, a simple four-count pattern that helps reduce anxiety and support calm. There’s no lead-in or introduction and no counting, just clear cues to breathe in, hold, breathe out, and hold. Calming

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00:5:00

Fall Asleep

Meditate With Zachary Phillips ·

2026/01/27

Description: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 encouragement to put it all down, let it all go, and allow sleep to come.Goal:To fall asleep.Summary:Set up your sleep space: lights off, notifications off, comfortable position.Slow down the breath and close the eyes.Relax the body.Let go of any commitments, thoughts and distractions - you can pick them up if you like in

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00:5:00

Calming Regulation For Kids

Meditate With Zachary Phillips ·

2026/01/27

Description: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 in their body. It finishes with a simple squeeze-and-release muscle exercise to soften tension.Your child will feel more settled, and they’ll learn practical tools they can use anytime, during the track and after it ends.Goal:To provide your child with an accessible guided meditation that regulates and

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00:17:00

Panic Attack & Trigger Relief

Meditate With Zachary Phillips ·

2026/01/24

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 and deepen the breath, anchor into the present with 5-4-3-2-1 grounding, and steady the mind with simple affirmations and calming music. Along the way, you’ll hear gentle mind-body education to help you understand what’s happening in real time.Use this session to reduce the intensity, duration, and impact of distressing physical and

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00:48:00

Mind Space Witnessing

Meditate With Zachary Phillips ·

2026/01/06

Description:This guided session leads you through the full Mind Space Witnessing process. Combining mindfulness with deep inner observation and Internal Family Systems inspired parts work, you will move through for full spectrum of awareness, from the most overt and explicit, like sensations, thoughts, and emotions, to the more subtle and hidden layers of memories, imagination, impulses, and metacognitions. By the end of the session, you’ll feel reconnected to your highest self, with greater

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00:44:00

Inner Healing And Protection Visualization

Meditate With Zachary Phillips ·

2026/01/05

Description:This guided session takes you through the full Inner Healing and Protection Visualization.We hold that the greatest form of healing and protection comes from the Self, and here you’ll be guided to embody, embrace, and empower the eternal strength within. Together we’ll move through a simple yet powerful visualization that protects, cleanses, disentangles, heals, and transforms heavy emotions into compassion. The sessions ends by returning to the present with grounding and gratitude,

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00:51:00

Playing With Poetry

Meditate With Zachary Phillips ·

2026/01/04

Description:This guided session invites you to express the mess and release the stress.Using the art of words, you’ll connect with your deepest self, writing to, from, and about the parts within. Together, we’ll explore hidden feelings, unspoken truths, and buried wisdom through gentle, trauma-informed guidance. This process supports healing, release, and reconnection while opening new pathways of expression and self-understanding. The session ends with grounding and gratitude, leaving you clear,

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00:32:00

Just Sitting

Meditate With Zachary Phillips ·

2026/01/02

Description:This guided session invites you to rest, breathe, and simply be, exploring your own practice in whatever way feels right for you. We begin with a short introduction, offering a few different approaches you might bring into the sit: mindfulness, heart-centered visualization, transmuting fear into love, or simply letting thoughts and sensations rise and fall without engagement. From there, we share thirty minutes of silence together, creating space for stillness, presence, and

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00:10:00

Intuitive Guidance 5-Day Course

Meditate With Zachary Phillips ·

2025/08/19

Welcome to Intuitive Guidance for Self Healing, a transformative course that invites you to release old wounds, reintegrate lost parts, and reconnect with your true self.Intuitive Guidance holds to the premise that the body keeps the score. Simply put, what we don't or can't process manifests over time as illness, injury, psychological blocks, and stress. The good news is that by turning our attention to the body, connecting to it, and allowing it to express, it will begin to release.Over the next

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00:47:00

Intuitive Guidance For Deep Healing - Guided Meditation

Meditate With Zachary Phillips ·

2025/08/01

This deep guided session leads you through the full Intuitive Guidance process. It combines breathwork, somatic awareness, energetic healing, and symbolic inner exploration.You will connect with the parts of you holding pain, numbness, or unprocessed emotion, and gently offer them space to express and release.This is a powerful and intense practice, ideal for those seeking deep healing, self-trust, and a return to inner safety and belonging.Curious to know more about Intuitive Guidance? Read the

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00:9:56

How Manifestation Really Works - Wisdom Talk

Meditate With Zachary Phillips ·

2025/07/31

Manifestation works because it transforms your inner world, enabling you to be the force behind the external change you desire.It comes down to fostering a single point of focus, then recognizing the signs of it arising, then taking action to bring it about. You can manifest your reality, this talk will tell you how.This track is taken from The Ultimate Audio Collection, an ever-growing library of guided meditations, wisdom talks, and audio courses designed to help you unlock calm, clarity, and

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00:21:56

Powerful Manifestation Visualization - Guided Meditation

Meditate With Zachary Phillips ·

2025/07/31

This deep guided session leads you through the full Intuitive Guidance process. It combines breathwork, somatic awareness, energetic healing, and symbolic inner exploration.You will connect with the parts of you holding pain, numbness, or unprocessed emotion, and gently offer them space to express and release.This is a powerful and intense practice, ideal for those seeking deep healing, self-trust, and a return to inner safety and belonging.This track is taken from The Ultimate Audio Collection, an

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00:25:01

A Gentle Return To Self - Guided Meditation

Meditate With Zachary Phillips ·

2025/06/03

This guided meditation weaves together mindfulness, breathwork, healing visualization, and mantra, inviting you to soften, slow down, and reconnect to the self and the moment. You can follow each cue or simply sit and listen. This space is here for you. Let the words, breath, and stillness meet you as you are.This track is taken from The Ultimate Audio Collection, an ever-growing library of guided meditations, wisdom talks, and audio courses designed to help you unlock calm, clarity, and confidence

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00:13:12

What Would Your Highest Self Do? - Wisdom Talk

Meditate With Zachary Phillips ·

2025/05/04

How do you know the difference between fear and intuition? Between your highest self and your anxiety? In this session I discuss the process by which I determine if my decisions are in alignment with my highest self, or if they are actually the voice of my shadow or a part of myself that is speaking from a place of restriction. If you struggle to trust your inner voice, this session will guide you.This track is taken from The Ultimate Audio Collection, an ever-growing library of guided meditations,

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00:16:21

Release Bodily Tension - Guided Meditation

Meditate With Zachary Phillips ·

2025/05/02

Recorded live at the Langwarrin flora and fauna reserve, this meditation will guide you towards integration of the mind, body and soul.Inviting your to identify parts of the body that are holding tension and inviting them to be heard, felt, understood, and perhaps released.Take a seat, close down the eyes if you wish, get comfortable, and click play below to begin!This track is taken from The Ultimate Audio Collection, an ever-growing library of guided meditations, wisdom talks, and audio courses

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00:02:00

A Simple Trick To Still A Troubled Mind - Wisdom Talk

Meditate With Zachary Phillips ·

2025/05/02

For the rest of the day, when you notice an intense emotion, thought, mood, memory, or other mental phenomena, take one mindful breath.That is a long, slow, deep breath, in through the nose and out through the mouth.Then recognise that you are, at any time, free to make a different decision should you choose to do so. Give it a try.This track is taken from The Ultimate Audio Collection, an ever-growing library of guided meditations, wisdom talks, and audio courses designed to help you unlock calm,

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