Soften the edges of your day with this 6-minute heart-centered practice. Through guided visualization and gentle affirmations, this meditation invites you to release emotional tension and cultivate an expansive sense of receptivity, helping you move through the world with more empathy and an open heart.
Heal the Mind
Explore tools and practices to calm, focus and nurture your inner world.
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JHF Mindfulness Moment: Soothing Unease
This 5-minute meditation is designed for those moments when the mind feels restless or the heart feels heavy. By focusing on grounding techniques and steady breathwork, this practice helps you navigate waves of unease, allowing you to return to a state of quiet stability and presence.
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JHF Mindfulness Moment: Body Scan
A meditative body scan brings the attention to the body, without judgement. This ten-minute meditation tracks from your head to your toes to welcome a sense of calm and warmth to your spirit.
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JHF Mindfulness Moment: Meditation for Self-Compassion
This 7-minute meditation, intended for practitioners who support survivors, but can be used by anyone looking to deepen their practice of self-compassion.
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JHF Mindfulness Moment: Simple Meditation
This 5-minute meditation is intended to bring a sense of calm and quiet to a busy mind. Tailored for those who are beginning their meditation practice or only have a small amount of time to sit.
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Guide to Resiliency in Child Abuse Staff and Volunteers
This comprehensive toolkit, developed by the University of Texas at Austin, Institute on Domestic Violence and Sexual Assault at the School of Social Work, offers case studies and a workbook to help individuals understand and strengthen their capacity for well-being. The guide explores five core elements of resilience, providing actionable steps and frameworks that are essential for people to maintain their health and well-being.
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PERMA Model of Well-being by Dr. Martin Seligman
This site explains the components of the PERMA model—Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment—offering a useful framework to understand, measure, and actively build their personal well-being and resilience.
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Self-Compassion Journal by Dr. Kristin Neff
This resource offers a structured way to practice self-compassion by reflecting on difficult events with kindness and understanding.
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Guided Self-Compassion Practices by Dr. Kristin Neff
These resources cultivate self-kindness, mindfulness, and a sense of common humanity.
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Global Compassion Coalition – Guides and Exercises
These resources are designed to address and alleviate the emotional impact of working with people who have experienced trauma. These resources are specifically created to support the well-being and resilience of individuals who are exposed to trauma in their professional roles.
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The Trauma Stewardship Institute
This resource offers articles, videos, and tools to help professionals navigate the toll of exposure to abuse and trauma.
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The Office for Victims of Crime Vicarious Trauma Toolkit
This comprehensive toolkit offers resources, assessments, and guidance for professionals and organizations to proactively address the impact of secondary trauma and creating a more resilient workplace culture for all who assist survivors.
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Mental Health America
Online community, mental health resources, and guides for practitioners.
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Mindfulness 101: How to begin a meditation practice
An article that shares simple, practical advice and tips from an expert to help individuals establish a consistent mindfulness routine, which can be an essential tool for managing stress and emotional fatigue.
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Rhythm of Regulation Guides by Deb Dana
A collection of meditation and mindfulness guides that support the development of self-regulation skills, which are essential for maintaining personal well-being when exposed to demanding and stressful situations.
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Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study
This resource from the National Institutes of Health (NIH) shares a study on how sound meditation, specifically using singing bowls, may help those who support survivors. The research suggests that this simple, low-cost practice can effectively reduce feelings of tension, anger, and depressed mood, and may be especially helpful for individuals new to meditation.
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Sound Bath | Sound Healing with Lavendaire
This 20 minute video offers a guided sound bath meditation and healing experience designed to promote deep relaxation. It is a valuable resource to heal the nervous system through the therapeutic use of sound.
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Daylio
This free mobile app offers a mood diary, journal, and habit tracker which can help identify emotional patterns and triggers to promote self-awareness and self-care.
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University of Buffalo School of Social Work Self-Care Starter Kit
This comprehensive resource offers a collection of free, evidence-based tools, exercises, and assessments to support personal well-being. It includes guidance on developing a self-care plan and managing common challenges for people in helping professions, such as stress, burnout, and vicarious trauma.
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Self-Compassion Practices with Dr. Kristin Neff
This site offers a variety of free resources and guided practices focused on the core components of self-compassion, including mindfulness and common humanity. These tools are specifically designed to help people manage the intense stress and emotional demands that can lead to burnout in professional roles.
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The National Child Traumatic Stress Network Secondary Traumatic Stress Guides
These guides provide in-depth information on secondary traumatic stress and how it affects people in healing roles. They offer fact sheets, training materials, and core competencies for both individuals and supervisors on recognizing symptoms, developing self-care skills, and promoting resilience in trauma-exposed workplaces.
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Overcoming Compassion Fatigue: A Practical Resilience Workbook
This is a tool for understanding and managing the emotional demands of working with trauma. It guides people through practical exercises, self-assessments, and planning templates to build personal resilience and develop healthy coping strategies against compassion fatigue.
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TherapistAid
This website provides mental wellness worksheets, interactive tools, and educational articles that can be used by professionals or for personal use. These free, customizable resources cover topics like coping skills, stress management, and emotional regulation to help those who support trauma survivors maintain their well-being.
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Mindfulness Coach
This is a free mobile app created by the Veterans Association that provides guided audio meditations and tools to help users practice mindfulness and manage stress. It is a valuable resource for anyone seeking support in developing skills for mental and emotional self-regulation.