Welcome! I am excited you have purchased the 2026 revised and expanded edition of Friends With Your Mind: How To Stop Torturing Yourself With Your Thoughts.
Click here to download the pdf of the full book.
This page is organized by chapter to help you find what you are looking for.
There is a link to the guided practice on Insight Timer and to the practice on my YouTube channel. The guided practices are free although YouTube will show ads unless you have their premium subscription. Scroll further down and click through to the Insight Timer or YouTube practice.
You can also listen free on Vimeo in the next section.
Part One: Befriending Your Mind
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Links to Friends With Your Mind practices
If you have a Kindle or pdf version, click directly on the links with in the book.
If you have a print copy, please click below for the specific practices organized by chapter. All of the practice links are to Insight Timer free version that you can access through the app or in a browser with no ads. YouTube may show ads.
Direct Links to Practices
Chapter 1-3: My Story, Neglect, Bullying
Belonging With Earth, Air, Water, And Fire 15 minutes Insight Timer YouTube
Showing Up For Ourselves 5 minutes Insight Timer YouTube
Chapter 4: Why We Struggle With Our Thoughts
Breathe Into Stillness 5 minutes Insight Timer YouTube
Relax and Let Go of Worry 3 minutes Insight Timer YouTube
Chapter 5: Core Deficiency Beliefs
Your Life Without Shame 6 minutes Insight Timer YouTube
I’m Unlovable, Core Deficiency Beliefs 18 minutes Insight Timer YouTube
Chapter 6: Perfectionism and the Inner Critic
Calming Your Inner Critic 13 minutes Insight Timer
Good Enough. I Don’t Need To Be Perfect 11 minutes Insight Timer YouTube
Chapter 7: What’s On Your Mind?
Witnessing Thought To Help Our Brain 9 minutes Insight Timer YouTube
Chapter 8: Catastrophic Thinking and Ruminating
Catastrophic Thoughts And Safety 3 minutes Insight Timer YouTube
Catastrophic Thinking And The Nervous System 26 minutes Insight Timer YouTube
Chapter 9: Associations of Sensations and Thought
Gratitude At The End Of The Day 4 minutes Insight Timer YouTube
Gratitude For My Nervous System 17 minutes Insight Timer YouTube
LovingKindness And Compassion 20 minutes Insight Timer YouTube
Chapter 10: Somatic Mindfulness Inquiry
Warm Open-Hearted Welcome 20 minutes Insight Timer YouTube
Energy In The Gut Somatic Inquiry 14 minutes Insight Timer YouTube
Chapter 11: Working With Strong Emotions
Soothing Our Child Nervous System 24 minutes Insight Timer YouTube
Working With Anger And A Fight Response 22 minutes Insight Timer YouTube
Chapter 12: Understanding The Nervous System
Cyclic Physiological Sighing 7 minutes Insight Timer YouTube
Signaling Safety To Our Nervous System 21 minutes Insight Timer YouTube
Nervous System Regulating Practices 19 minutes Insight Timer YouTube
My Nervous System Protects Me, Somatic Inquiry 20 minutes Insight Timer YouTube
Chapter 13: The Stillpoint Method in Practice
Resting For Five Minutes Insight Timer YouTube
Am I Safe In My Body Right Now? 16 minutes Insight Timer YouTube
Catastrophic Thinking Is Unhealthy 3 minutes Insight Timer YouTube
Locate And Describe Sensations 2 minutes YouTube
Feelings, Sensations, And Energy In Our Body 21 minutes Insight Timer YouTube
Chapter 14: Practices For Healing
Deep Rest When We’re Exhausted Insight Timer YouTube
Drift Into Sleep 11 minutes Insight Timer YouTube
Relax From Head To Toes 8 minutes Insight Timer YouTube
How To Calm Social Anxiety Before, During, And After Events 15 minutes Insight Timer YouTube
From Rage To Regulation, A Somatic Approach To Anger 15 minutes Insight Timer YouTube
Healing Shame Through Somatic Inquiry 20 minutes Insight Timer YouTube
Letting Go Of Tension And Resistance 15 minutes Insight Timer YouTube
Compassion For Ourselves When We Feel The Urge To Escape 11 minutes Insight Timer YouTube
Healing Dissociation - Grounding Safely In The Present Moment 8 minutes Insight Timer YouTube
Chapter 15: Criticism to Compassion
Kindness Is All It Takes To Heal 22 minutes Insight Timer YouTube
Chapter 16: Integration: A Resilient Nervous System
Waking Up Happy Guided Morning Practice 5 minutes Insight Timer YouTube
Building Happiness And Resilience 15 minutes Insight Timer YouTube
Chapter 17: Moving Forward in Daily Life
Accepting Life As It Is 31 minutes Insight Timer YouTube
Gratitude Journal Insight Timer