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 Spirit
Connect with practices that awaken meaning, purpose and inner peace.
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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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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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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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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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Secondary Traumatic Stress Among Domestic Violence Advocates: Workplace Risk and Protective Factors
This research article identifies important workplace conditions that can either protect or put people at risk for experiencing secondary traumatic stress when working with survivors of domestic violence. The findings highlight the crucial role of coworker support, quality supervision, and a shared-power organizational environment in promoting the emotional well-being and resilience of staff.
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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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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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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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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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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.