MEDITATION PRACTICES (FREEBIES BELOW)
Dr. Escoto is a certified Mindfulness Meditation Teacher, trained through the renowned two-year program created by Tara Brach and Jack Kornfield. This comprehensive certification is supported by Sounds True in partnership with the University of California at Berkeley’s Greater Good Science Center. She is also a certified Mantra Meditation Teacher through the Chopra Center, having studied directly in the lineage of Deepak Chopra’s Primordial Sound Meditation.
Loving Kindness (Metta) Meditation
Metta practice cultivates compassion and kindness toward oneself and others. It involves mentally repeating phrases of goodwill and positive energy The word "metta" is a Pali word that means loving-kindness, universal goodwill, or loving-friendliness.
Contemplation (Mantra) Meditation
You will receive your personalized mantra based on the 5,000-year-old Vedic tradition of India. Primordial sounds are the most basic sounds or vibrations of nature that were studied by ancient sages, who recorded the vibrations of the universe in relation to the position of the moon. Your mantra includes the vibrational sounds that the universe made when you were born.
Concentration (Mindfulness) Meditation
In mindfulness meditation, you will learn to focus on being intensely aware of what you're sensing and feeling at the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.
Frequently Asked Questions
Please reach us at drheidi@yogology.com if you cannot find an answer to your question.
MEDITATION FREEBIES BELOW
DECREASE YOUR ANXIOUS EXPECTATION WITH R.A.I.N
Anxious expectation is something I have struggled with for most of my life but have learned to control it better with meditation and yoga. The ability to Recognize, Allow, Investigate, and Nurture (R.A.I.N) is a practice by my mentor Tara Brach which has helped me greatly to build my confidence and competence when addressing my own anxiety and when helping others address theirs. It can be used as a meditative practice, but I believe it can also be of use in your everyday life. Life is not about waiting for the storm to pass, it is about learning to dance in the R.A.I.N! For those of you who prefer no music.
unburden your heart: release your backpack of anger
Feel the weight of anger and resentment lift as you release the burden of holding onto them, stone by stone. As Mark Twain once said, "Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured." So practice releasing what no longer serves you from your backpack and embrace the peace that follows.
LIFE ISN'T HAPPENING TO YOU-IT'S HAPPENING FOR YOU
Through breath, stillness, and Rumi's timeless reminder - "The place where you are right now was circled on a map just of you" - you'll discover that even detours, delays, and disappointments are part of your unfolding path. With guided pauses and poetic imagery, you'll be invited to rest, reframe, and remember: you are never outside of meaning...never outside of possibility. Right here, in this exact moment, you are exactly where you're meant to be.
YOU ARE NOT THE WOUND-YOU ARE THE WORTH
When doubt creeps in quietly… this is for you. Not all wounds scream. Some whisper. Some make you question your worth without ever saying it out loud. This meditation is a return to the part of you that was never broken. With breath and gentle awareness, you’ll learn to notice the voice of doubt…without becoming it. And instead, reconnect to something deeper: your worth…unchanged, still here. Because you are not the wound. You are the worth. Follow if you want a place to return when doubt gets loud.
THE UNIVERSAL BUDDHIST PRAYER OF FORGIVENESS:
The Buddhist Prayer Of Forgiveness is universal and can be used by anyone regardless of their religion or faith. It is a prayer for wisdom. Forgiveness simply begins with the intention of being open to the process. Whether you have harmed another, another has harmed you, or you have harmed yourself, practicing this prayer begins the process of healing. In the words of Buddha, "You will not be punished for your anger, you will be punished by your anger. Forgive, because you deserve peace."
GROWING BEYOND WHAT HAPPENED
What if the bends in your life aren’t proof of what went wrong, but evidence of how you kept growing? This meditation invites you to loosen self-blame, honor what shaped you, and recognize the strength, possibility, and growth that exist beyond what happened.
THE THOUGHTS THAT WERE NEVER YOURS
There are thoughts we’ve inherited. Stories we’ve absorbed. Beliefs we’ve mistaken as truth. This meditation invites you to pause and ask: “Is this even mine?” Blending poetic reflection, trauma-informed guidance, and space to truly listen, this practice helps you untangle from the narratives that never belonged to you. Gently, you’ll be invited to release them — not by force, but by recognition. Let this be a return to your own mind. Your own voice. Your own peace.
LESS SAID: UNTANGLE OVERTHINKING
A quiet meditation for the moments when your mind won't stop circling, replaying, questioning, or trying to figure everything out. This practice is part of Less Said, my new meditation series created for people who prefer fewer words, longer stretches of quiet, and more space to simply be with the experience. Untangle Overthinking offers space to step out of the mental loop, loosen the grip of repetitive thought, and make room for clarity without forcing it. For overthinking, rumination, mental exhaustion, and moments when thinking harder is no longer helping.
LOOKING FOR MORE SUPPORT?
Meditation can help you pause, notice, and reconnect. Sometimes you also need a place to understand what keeps pulling you back into the same patterns. If you’re looking for support with anxiety, trauma, depression, burnout, or a difficult life transition, we can talk about whether therapy may be a good fit.