Anxiety relief

Anxiety Relief

Welcome

Things to do now....

1. You can join your private Facebook Community here https://www.facebook.com/groups/425988609584481/

2. Start meditating or increase your meditation practice - consistency is key!

3. Think about what support or changes you might need to make in order to make time for this course - in order to see change we have to do something different

TOP TIP: Don't just consumer this course - actually put it into practice and then you will receive the transformative results!

Week 1 - Dear Anxiety....

Write a letter to your anxiety to uncover hidden beliefs....

Get curious, let go of any judgement you feel towards it and ask.....

- What are you trying to tell me?

- How are you helping me?

- Why are you be frightened to let go?

- What do you take away or hold me back from?

- What am I choosing now?

- What commitment am I making to myself now?

(remember to put your commitment somewhere you will see it every morning)

Week 2 - The Undercurrent of Safety

This weeks lesson is an audio lesson and can be found here......

GROUNDING IN ROUTINE

7:50

And for more information on the ideal Ayurvedic Routine...

DON'T WORRY- YOU DON'T HAVE TO INPLEMENT IT ALL AT ONCE OR AT ALL- SEE WHAT FEELS GOOD TO YOU!

MORNING

Starting the Day Off With Love for Yourself.

Your daily routine begins the night before: Getting in bed by 10 or 10:30 PM (which can be a little later in the summer) will help you start the morning off right.

Wake up at sunrise: If you are exhausted, sick or elderly, please sleep as long as you like. Upon waking, do not get out of bed right away. Try to be aware of your body and feel grateful to be alive before your toes touch earth.

Gently scrape your tongue: Buy a stainless steel tongue scraper. Scrape from back to front 5-8 times. The tongue is a mirror of your intestines. When there is a thick white coating on the tongue, it is indicative that ama (toxins) is present. Tongue scraping helps prevent diseases of the oral cavity, improves our ability to taste, gets rids of old food debris and prevents bad odor in the mouth.

Wash your face, mouth, teeth and eyes: Splash your face with cool water. Wash the eyes with cool water or real-deal rose water. You can also buy an eye cup at most pharmacies for washing the eyes. Massage your gums with sesame oil. This improves oral hygiene, prevents bad breath, increases circulation to gums, heals bleeding gums and helps us maintain strong healthy teeth.

Drink warm lemon water: This helps to wash the GI tract, flushes the kidneys and stimulates peristalsis. If your digestion is sluggish, add 1/2 tsp ginger root powder or grated fresh ginger.

Nature calls: Going to the bathroom upon waking will help clear your digestive system. A healthy movement will have a soft brown log quality, little odor, and will be well formed (like a banana). Undigested food, foul odor, mucous, excessive dryness or pellet-like quality suggests a digestive imbalance. Altering diet, lifestyle and using herbs will help better this.

Use a neti pot. Add 1/4 teaspoon of salt to warm water in the pot and drain through each nostril. Afterwards, put 3-5 drops of warm sesame oil or ghee in the nostrils to lubricate the nose. This keeps the sinuses cleans, improves voice, vision and mental clarity. Our nose is the door to the brain. Nose drops nourish our prana and enhance intelligence.

Abhyanga (self-massage)—massage is one of our greatest allies for total health. It nourishes and soothes the nervous systems, stimulates lymphatic flow and aids in detoxification. It also improves circulation, increases vitality, nourishes the skin and promotes body/mind balance.

Exercise: One of greatest allies in moving toward balance, exercise boosts the immune system and is an excellent way to counteract depression. Exercise daily to half capacity. We want to get a little sweaty glow but not burn out before our day begins.

Bathe: Use natural products.

Meditation: Begin your day with some form of breathwork and meditation.

Start with five minutes and work up to at least 20 minutes daily. I sometimes do my meditation before exercise. This is also fine.

Eat breakfast.

AFTERNOON/EVENING

Try to make lunch your biggest meal of the day. Eat in a pleasant, calm place without distraction.

Take some time to bless the food prior to eating.

After eating, if you can lie down on your left side for 5-20 minutes, this is ideal.

Why? Because it helps the digestive organs to do their work to assimilate the meal.

If you are at work, even just leaning to the left side in your chair will be helpful.

One afternoon routine that helps you deeply relax into your evening is the practice of yoga nidra—a yogi nap. It’s also nice to do this prior to dinner, just before sunset.

Eat light at night—Having your last meal before sundown, and at least 3 hours before bedtime will ensure better sleep. For more about sleep, see our nighty-night routines.

NIGHTY-NIGHT

Ayurveda offers an ideal way for transitioning from the activity of the day into the sacred chamber of sleep. Following these routines will make sleep come effortlessly, and will help keep you asleep through the night:

Set the mood—Depending on the season (in the winter it may be earlier), start turning off overhead lights after dinner. Avoid fluorescent lights always, but especially at night. Low lighting helps tell your body it is time to go to sleep. Lots of light confuses your circadian rhythms and messes with the natural hormones that pull you into the “sleepy feeling.” Switch to low level lighting, candles, or install dimmers on your overhead lights to set the mood for sleep.

No more screen-time—Set an intention to turn off all screens (computers, cellphones, TVs) by 8 or 9 PM. Experts state that when we are exposed to artificial lighting (such as computer and smartphone screens), the sleep-promoting hormone melatonin is suppressed, making us feel more alert and changing our circadian rhythms. Be in bed by 10 PM.

Take a warm bath—Taking a scented warm bath can help reset the nervous system towards sleep. Use oils such as frankincense, myrrh, lavender, honeysuckle, chamomile, neroli or pure rose for deep slumber.

Avoid too much mental stimulation—Don’t watch evening news. It’s toxic for your dreams. Similarly, avoid planning your future, having intense conversations or any other activity that promotes mental movement before bed.

Light a candle, read a sweet book that makes your heart melt. Say some prayers or offer thanks/gratitude, and turn in.

Unravel the day—There is a powerful meditative practice for unraveling the day. It actually builds your power of assimilation and boosts memory. Once in bed and lying down, mentally go backward through your day in increments of 30 minutes. Try to simply register what was happening to you during the day without judgment. Notice your feelings, relax and let all events go. End with the point where you woke up in the morning. Gently drift into sleep.

Week 3 - Being Mindful of the Subtleties of the Mind

SUBTLETIES OF THE MIND

9:24

When you have listened to the audio above consider your own personal patterns/themes in...

the things you say about yourself (“I am…”),

other people (“Others are…”),

the world (“The world is…”),

or the future (“The future is…).

AN EXAMPLE....

Talking to my friend Michelle Initial thoughts/expectations “I don’t think Michelle likes me”

What does this say or mean about me? “Whenever I get close, people end up disliking me”

What does this say or mean about me? “I’ll never have a close relationship”

What does this say or mean about me? “I’m unlikeable” (Core belief)

Examples of some common beliefs include:

• “If I am not liked by everybody, I am worthless.”

• “I’m unlovable.”

• “I’m inadequate.”

• “People will reject/hurt me.”

Week 4 - Overcoming unhelpful beliefs

Last week we started to look at what core beliefs we hold that might be keeping us in a state of anxiety.

An important way that we can start to challenge a core belief directly is by paying attention to, and recording, evidence that this belief is not 100% true - this is your mission for this week!

This is not as easy as it sounds, as often these beliefs have been there a long time and are hard to shake.

A good example of the power of core beliefs is the difficulty many people have with accepting compliments, and the discomfort this creates. This is because this information (the compliment) is often contrary to what people believe about themselves, and therefore people’s first reaction is to deny or downplay the information, thereby keeping their core belief intact. To be able to challenge the core belief, it is therefore important to keep track of all the evidence that might disagree with a core belief, even if it seems small or unimportant.

Step 1. Choose a core belief to test

Choose a core belief that you would like to evaluate and rate how strong your belief is before challenging it between 0 (completely untrue) to 10 (completely true).

Core belief to be challenged: e.g., “I’m unlikeable”, “I’m incompetent”

Strength of belief (0 = completely untrue – 10 = completely true)

Before challenging:

After challenging (leave this for after Step 3):

Step 2. Record evidence that shows this belief is not completely true 100% of the time

Ask yourself “What experiences do I have that show that this belief is not completely true all the time?”

List as many experiences, and be as specific, as possible. Remember to write down everything even when you’re not sure if it is relevant – even very small experiences count. This can include instances from the past, including from when you were a child, all the way to examples from the present day. You might have to look really hard (and to look regularly, over a period of time), because you are probably not used to seeing the good things about this area of your life.

In the example of Andrea, some of the experiences that go against her core belief that “I’m boring and incompetent” might be:

Experiences that show that this belief is not COMPLETELY true ALL the time:

1. I got promoted to assistant manager at the store I used to work at.

2. I meet with my high school friend Jill about once a month for a coffee. She asks me a lot of questions about what I’m doing and how I’m going, and often tells me that she enjoys our catch-ups.

3. I am good at chess and often win when I play with my family or online.

4. When I was 12, I was invited to present a speech at the graduation assembly.

Try to be as specific as possible when describing the evidence. For example, instead of “I have some friends who find me interesting”, the evidence becomes more powerful and compelling when we can describe specific people, events, and actions (as shown in Andrea’s description of her friend Jill in point 2 above).

You might find it difficult to come up with evidence all at once. That’s understandable because it takes time to shift core beliefs that have developed over many years. You may choose to do this exercise over the course of the week, writing down at least one piece of evidence each day. Once you can find a piece of evidence nearly every day, try looking for two or three bits of evidence every day. Don’t worry if the things you write down seem trivial or if you are unsure if they “count”. When you have 20 or so items on your list you can look at them all and draw an overall conclusion about whether your original negative core belief accurately describes your whole experience.

Step 3. Develop an alternative, balanced core belief

When you have considered all the experiences you have written down, develop an alternative, balanced core belief. Remember that these experiences show that your unhelpful core belief is not completely true all the time.

For Andrea, her new, balanced core belief might be: “Although there are things I don’t know or haven’t done, I do have knowledge and experiences that people find valuable or interesting.”

What would be an appropriate balanced and helpful core belief for your example? Write this down.

Week 5 - An Attitude of Gratitude

GRATITUDE

8:04

Week 6 - Nourishing the Body, Mind and Soul with Abhyanga

This week we bring in Abhyanga into our daily life...

The word for oil in Sanskrit is sneha. Another translation of the same word is love or affection. You see, the essence of a plant is its oil. Just as the essence of who we are is love. If we keep extracting something down to its purest essence, what remains is the love.

When we massage our bodies with oil, we are literally coating it with a layer of our affection, as well as a healing touch. This love is known as abhyanga, a simple form of self-massage.

What Oil Should I Use?

Make sure to use chemical-free, organic, cold-pressed oils. Do not use any mineral oils, such as baby oils. Good oils to use are Sesame, Almond, Coconut, Sunflower, Calendula-infused

HOW TO OIL YOUR BODY:

1. Start by warming up your oil. We warm the oil because it cures it, allowing the oil to be more easily absorbed by the skin and tissues.

2. Remove all clothing and jewelry. Sit on an old towel so as

not to make a mess.

3. For the full bliss treatment, we would start at the top of the head and pour the oil directly onto the crown. If you are doing this before work and do not want an oily head for the rest of the day, you can skip this part and save it for a day when you do not need to be presentable.

4. Continue onto the face (gently) and the rest of the body.

5. On the arms and legs, use back-and-forth strokes.

6. On the joints, use circular strokes.

7. On the belly, use circular strokes in a clockwise motion (if you are looking down at your belly) as this is direction in which our long intestine moves and will stimulate proper digestion.

8. Ideally, you want to spend 15-20 minutes massaging your body. If time is an issue, spend at least five minutes and notice the spots of the body you avoid. The thighs? The feet? Spend the most time there, as these are your bits that need the most love.

9. Sit for some time. I recommend 20 minutes.

10. Rub off any excess oil with your oil towel, and then take a shower. Showering causes the pores to open, allowing the oil to penetrate even deeper into the skin. You do not need to soap-off the oil. The body will most likely absorb it all, especially if you are quite dry. Make sure not to leave the oil on for more than 45 minutes as this can actually clog the channels we are trying to cleanse.

Here is a guided meditation to support you through the process - Enjoy x

Week 7 - Sleep Well

Sleep well - Golden Milk night time drink

Ingredients (serves 2)

1.5 cups milk or plant based milk

1.5 teaspoons ground turmeric

pinch ground black pepper

0.5 teaspoons ground cinnamon

honey to taste

Optional extra ingredients:

ginger

coconut oil

maple syrup

chamomile tea bag

cayenne pepper

vanilla extract

ground cardamom

ground cloves

decaf chai tea bag

star anise

Method

Combine all the ingredients in a small saucepan over the stove. Warm over a medium heat until the milk is warmed through (about 5 minutes). Stir regularly. Let the mixture come to a gentle simmer but try not to let it boil.

(If you used any solids that need to be strained from the liquid before you drink it, do this now.)

Pour into two mugs and drink while warm. Enjoy!

If you are after a more frothy milk drink, pop all the ingredients in the blender before you heat them.

Week 8 - Diet to Nurture the Nervous System

FOOD AND ANXIETY

6:44

Here is a little recipe to mix things up a bit, let me know how it goes and would love to see your pictures

Oatmeal with Apples + Cardamom

Ingredients:

1 teaspoon ghee/butter/coconut oil

1 small apple, peeled and diced - green is best

1/8 teaspoon cardamom

1/3 cup rolled oats

1 cup water

¼ cup oat milk or other non-dairy milk

1 teaspoon hemp seeds

Preparation:

Heat ghee/oil over medium heat in a small pot. Add the apple and cardamom and cook until apple is soft, about 3–4 minutes.

Add oats and water, and turn heat to low.

Cover and cook 4–5 minutes, stirring occasionally. Add the oat milk (or other milk) and cook until your desired texture is achieved (feel free to add more milk as you like).

Top with hemp seeds to keep your thyroid in good working order and a sprinkle of cinnamon to warm the system up.

As Vata rises you want to move away from raw salads to warm, cooked root veggies to support your digestion and leave you feeling supported. Squashes that are a little bit heartier and less light so the perfect veggie choice. Enjoy this delicious soup any time of day as you savour the cooler temperatures and favour the warmer foods!

Vata soup

Ingredients:

1 butternut squash

3-4 carrots, peeled and chopped

¾ of a leek, chopped

1-2 bay leaves

1 tsp cumin seeds

¾ tsp turmeric

5 whole cloves

3 tbsp butter or ghee

4 cups water

Directions:

Preheat the oven to 400°.

Poke quite a few holes into the squash with a fork and place in the oven.

Roast the squash for 35–60 minutes, depending on the size. (You should be able to stick a knife all the way through the squash with no difficulty).

While the squash is roasting, warm the butter in a large stock pot.

Add the cumin seeds, cloves, and bay leaves to the butter or ghee, and sauté until an amazing aroma starts to fill your kitchen.

When the cumin seeds start to pop, add the celery, carrots, and leek. Cook the veggies almost all the way— you can even close the lid of the pot to let some of the steam cook the veggies.

Add the water, and let the veggies steep as the water comes to a boil.

At this point, if the squash isn’t cooked, go ahead and turn the stove off so you don’t burn the veggies.

When the squash is ready, take it out of the oven and let it cool completely.

Cut the squash in half the long way, scoop out all the seeds and strings, and chop into large chunks.

Add the squash to pot, and let it simmer. I generally will let it simmer for about 20–40 minutes.

Turn off the stove, remove the bay leaves, and let the whole soup cool down.

Blend the soup with an immersion blender or in a blender right before serving. Be sure to bring it back to a boil after you blend to ensure it’s nice and warm. Serve with some delicious French bread and enjoy!

Basic idea: Increase the sweet, salty and sour tastes.

Avoid: Bitter, astringent and pungent tastes

GRAINS (It is best to eat these as cooked grains)
Best: Amaranth, oats (cooked), quinoa, basmati rice (white or brown), unprocessed wheat
Small Amounts: Barley, millet
Avoid: Buckwheat, corn flour (chips, bread, and tortillas), dry oats (granola), polenta, rye

DAIRY
Best: Butter, buttermilk, kefir, milk, sour cream, cottage cheese or queso fresco, yogurt (fresh)
Small Amounts: Hard, smelly cheeses
Avoid: Ice cream, frozen yogurt

OILS
Best: Almond, ghee, sesame
Small Amounts: Avocado, coconut, flaxseed, mustard, olive, peanut, sunflower
Avoid: Safflower

SWEETENERS With vata, moderation is key. Even the healthiest form of sweets can cause imbalance in excess.
Best: Raw, uncooked honey, maple syrup, molasses, brown rice syrup, sucanat
Small Amounts: Date sugar
Avoid: Brown sugar, white sugar

FRUITS
Best: Baked apples, apricots, avocados, bananas (ripe), blackberries, cantaloupe, cherries, coconut, cranberry
sauce, fresh dates (not dry), figs (fresh), grapefruit, grapes, lemons, mangos, nectarines, oranges, papaya,
peaches, pears, persimmons, pineapple, plums, raspberries, strawberries (ripe), tangerines
Small Amounts: Apples (sour is best), pomegranate
Avoid: Dried fruit of any kind, cranberries

VEGETABLES Cooked vegetables are best. Most raw veggies will disturb vata.

Best: Avocado, beets, carrots (not as a juice), leeks, mustard greens, okra, onions (well cooked), parsnips, shallots, acorn squash, winter squash, sweet potatoes, tomatoes, water chestnuts

Small Amounts: Broccoli, cauliflower, celery, corn, cucumber, eggplant, green beans, kale, medium chilies and hot peppers, mushrooms, potatoes, radishes, seaweed, spinach, peas, courgette. Lettuce, spinach, and any leafy green can be eaten uncooked with a creamy or oily dressing occasionally.

Avoid: Alfalfa sprouts, artichokes (unless served with a butter and lemon sauce), asparagus, bean sprouts, Brussels sprouts, cabbage (even cooked), raw vegetables, sugar snap peas.

NUTS AND SEEDS

Nuts should also be eaten in moderation, and lightly roasted and salted. Dry roasting should be avoided. Nut butters are fine.

Best: Almonds

Small Amounts: Cashews, filberts, pecans, pinon, pistachio, pumpkin seeds, sesame seeds, sunflower seeds, and any other nut not mentioned Avoid: Peanuts

MEATS If you choose to eat meat, limit consumption to 2-3 times per week. Meat soups can be particularly nourishing when you are depleted, fatigued or overcoming sickness.

Best: Chicken and turkey (dark meat), beef, duck, eggs, freshwater fish, lamb, pork, seafood, venison

Small Amounts: Chicken and turkey (white meat), shellfish

LEGUMES

Best: Mung beans

Small Amounts: Tofu, hummus Avoid: Aduki beans, black beans, chickpeas, fava beans, kidney beans, lentils, mexican beans, navy beans, pinto beans, soybeans (except as tofu or soy milk)

SPICES

Best: Anise, basil, bay leaf, caraway, cardamom, catnip, cinnamon, clove, cumin, dill, fennel, fenugreek, garlic, ginger(fresh), marjoram, mustard, nutmeg, oregano, pepper, peppermint, poppy seeds, rosemary, saffron, sage, spearmint, thyme, turmeric.

Small Amounts: Cayenne pepper, cilantro, ginger (dry), horseradish, mustard, parsley.

CONDIMENTS

Best: Mayonnaise, vinegar

Small Amounts: Ketchup

Avoid: Carob, chocolate

BEVERAGES

Best: warm water, spicy teas such as chamomile, cinnamon, clove, and ginger.

Small Amounts: Diluted fruit juices

Avoid: All alcohol, black tea, carbonated mineral water, coffee, fruit juices, soft drinks

Week 9 - Body Yantra - nervous system reset

Week 10 - The Power of Surrender

This weeks audio training is all about surrendering your worry to a higher power - click here to access ( https://drive.google.com/file/d/1-SDyKevFrggNFPGw8HVLkTnDkeeMMasE/view)

Surrender one day at a time...

Other examples of states/behaviours you may want to surrender (choose to work with one at a time).....

Shame

Fear

Anger

Unworthiness

Self-doubt

Guilt

Distructive Behaviours/addictions

What to ask for instead....

Love

Joy

Happiness

Week 11 - Purging Worry

One of the reasons that anxiety and overwhelm can take us over is we have never been taught to process our emotions. We tend to ignore them, push them away or simply numb them out.

This week I invite you to try something different and look them square in the face. As you feel an uncomfortable emotion starting to take you over STOP.......

1. Get a notebook and pen and find a quiet place where you won’t be disturbed. Sit down and set a timer for twelve minutes.

2. Open your notebook and simply start writing about whatever is disturbing your mind.

3. At the end of twelve minutes, stop writing. Immediately (or as soon as you can) take the pages to an area like a concrete patio, your driveway, fireplace, or barbecue and set them on fire.

Don’t just tear them up. Fire is transformative and cleansing.

This process is called purge writing.

The purpose is not to coach yourself or get answers but to simply dispell the energy within you. As we know, our emotions are generally not very logical so trying to "work them out" can often lead to more frustration!

THINGS TO REMEMBER

• As you finish each writing session, don’t read over what you’ve written!

• Don’t do this on a computer or other electronic device. You want a physical energetic connection between you and the materials you’re using—the pen and the paper—so that you can expel as much of the emotional charge as possible. That’s why this exercise must be done in your own handwriting.

• You may use lots of powerful, negatively charged words during this process to discharge pain, but remember to never direct them toward yourself. Be kind to yourself and know that you have every right to feel what you feel.

I look forward to hearing how you find this exercise so feel free to share your experiences in the Facebook Group.

Week 12 - Audit the Fears

This week we are taking the time to get practical and unburden ourselves. It is time to face that which you might have been avoiding - lifting that which has been weighing heavy on you.

You can find out all about that in your audio lesson -click here ( https://drive.google.com/file/d/1-SDyKevFrggNFPGw8HVLkTnDkeeMMasE/view)

Once you have your list, looking in the column of what is within your control, ask yourself....

What are the easiest things that you can do right now?

What might help make this experience more pleasurable or easier?

How will you feel once it is done?

Now go do the things and unburnden yourself!

Week 13 - Letting go of ego and being of service to others

This week is about looking at stepping outside of ourselves and being of service to others.

Often when we are experiencing uncomfortable emotions we can get into a place of feeling like it is the only thing going on in the world. We can forget that most people are suffering too in their own way.

Click here to listen to this weeks audio lesson to guide you through this https://drive.google.com/file/d/1Q66lgWd-YAFOzPxeX4urxb68E4Bxmaux/view?usp=sharing

And don't forget those people that need kindness the most are often rude, unkind, mean - if we are happy with our lives and self we don't feel the need to be unkind to others, you may have noticed this in yourself in times of stress. When we are kind, compassionate, happy, understanding and loving to ourselves - we feel drawn to help others experience the same.

I hope you enjoy this week of kindness - you may just find it restores a little bit of your faith in the kindness of others and humanity too.

Week 14 - Feel Through Somatic Experiencing - make friends with the anxiety

Week 15 - Breathwork

This week we are adding in another tool to our toolbox - feminine form breathwork......

Week 16 - Calling in the Power (align to archetypes)

ARCHETYPES

6:45

You can find a list of different achetypes here Appendix: A Gallery of Archetypes - Caroline Myss

Ways that you may choose to work with archetypes....

1. Visualise activating that part within you

2. Meditate on how this archetype feels in you body when it is activated - how do you think and feel when you are in the energy of this archetype?

3. Journal answers to questions from this part of yourself....

- what actions would you be taking if you showed up from this energy?

- what would you be doing with your time?

- how would you be responding to a current challenge in your life?

4. Set the intention to show up as this version of you today

Week 17 - Mantra/chanting

When our mind goes full into anxiety, it can feel really painful to be still and sit with ourselves. One way that we ease this transition and find self comfort is chanting plus it is a great way to open up that throat chakra to assist you in voicing the things you have been needing to say and open up to others. Below you with find one way that we can use chanting and mudras as a way to still the mind and open up the chakra system. I hope you enjoy!

Week 18 - Mindful Movement

Qigong https://youtu.be/nmmNWj9YtAw

Yoga https://youtu.be/hJbRpHZr_d0

Chair Yoga https://youtu.be/Fkl88Nq3BiU

Tai Chi https://youtu.be/cEOS2zoyQw4

MEDITATION VAULT

Meditations (audio)

Listen to Guided Abhyanga massage meditation.aac by Your Inner Truth on #SoundCloud

https://soundcloud.app.goo.gl/...

Listen to Review and reset.aac by Your Inner Truth on #SoundCloud
https://soundcloud.app.goo.gl/...

Listen to sleep meditation .aac by Your Inner Truth on #SoundCloud
https://soundcloud.app.goo.gl/...

Listen to morning motivation .aac by Your Inner Truth on #SoundCloudhttps://soundcloud.app.goo.gl/...

Listen to healing energy meditation .aac by Your Inner Truth on #SoundCloud https://soundcloud.app.goo.gl/...

Listen to chakra meditation week 1.aac by Your Inner Truth on #SoundCloud
https://soundcloud.app.goo.gl/...

Listen to stepping into the ideal you.aac by Your Inner Truth on #SoundCloud
https://soundcloud.app.goo.gl/...

Listen to journey to your guide .aac by Your Inner Truth on #SoundCloud
https://soundcloud.app.goo.gl/...

Listen to Reviewing your journey .aac by Your Inner Truth on #SoundCloudhttps://soundcloud.app.goo.gl/...

Listen to effortless awareness meditation to restore calm by Your Inner Truth on #SoundCloudhttps://soundcloud.app.goo.gl/...