melanie cooke M.A., Ed.M., LMHC
EMBODIED HEALING
Break free from shame & imposter
syndrome. Learn healthier conflict for happier, secure relationships. Feel empowered in your relationship with money
Virtual and In-person Therapy Available in New York
Virtual Coaching AvailablE worldwide
Meditations + Mindfulness Resources
Learn more about me and how to navigate this resource page!
Re-REgulate
Take a few moments to re-ground and re-center with this 6-minute standing meditation. This can be practiced wherever you are.
One way we ground ourselves is by building an awareness of how we are physically anchored by the points of contact that our body has with our environment. This 5-minute meditation can be done seated, standing, or lying down.
​We’re often told to ‘just breathe’ when we’re feeling stressed, anxious, or overwhelmed, but we’re not taught why it’s effective in helping us re-regulate and calm down. This 9-minute breathing guide helps you better understand the what, why, and how of breathing.
Becoming more aware of, and present in, our bodies requires us to practice both interoception (awareness of what’s happening inside our body) and exteroception (awareness of what’s happening around us and how our body interacts with our environment through our senses). This 4-minute meditation, featuring background white noise, guides you through these two aspects of awareness.
Activate your parasympathetic nervous system (PNS) through your breath to help you access the Cs of Self energy in under three minutes. This exercise originally accompanied my “How to Work Through Regret” newsletter, but it can be practiced whenever you need it.
Engage + Explore
Take a moment to reset through expansion and relaxation, then ask yourself: are you nice or are you kind? This meditation explores what ‘nice’ and ‘kind’ mean to you. This meditation originally accompanied my “The Cost of Being Nice” newsletter.
Following a prompt to help you regulate, this meditation invites you to explore a memory where you were wronged by someone – with a focus on relating, and tending, to you rather than focusing on the wrong/wrong-doer. This mindfulness exercise originally accompanied my “Forgiveness” newsletter, but it can be practiced with any hurt/wound.
other Guides
Sleep drive, sleep cycle, sleep rhythm. What do they all mean? This Spark Notes session explains the mechanics of sleep and offers tips to help you improve your sleep hygiene.