Mindfulness Practices
Before your session, set the tone with a few grounding practices:
1. Grounding Breathwork (5-7 mins)
● Hold for 4 counts
● Exhale for 6 counts
● Repeat 5–10 times
2. Body Scan Meditation (10 mins)
● Imagine soft, golden light relaxing each area.
● Let go of tension with each exhale.
3. Set an Intention
✍️ Journaling Prompts (Before, During, or After Session)
Use a gentle, curious tone with yourself. These prompts can be explored in short reflections (1–5 minutes each).
Grounding Before the Session
- What emotions am I carrying with me today?
- What would it look like to allow space for whatever arises?
- What’s something I can offer myself today—compassion, softness, curiosity?
Exploration During or After
- What thoughts or images came up for me?
- Did I notice any physical sensations or shifts in my body?
- What feels true for me right now, even if it’s just a whisper?
Integration (1–2 Days After)
- What stayed with me from this experience?
- What do I want to remember or revisit? What is one small, loving action I can take for myself this week?
Healing Podcasts
These podcasts provide gentle, grounding narratives and insights—ideal for quiet listening before, during, or after your session.
- 1. On Being with Krista Tippett – deep, soulful conversations on meaning, healing, and being human
- 2. The Mindful Kind – bite-sized mindfulness practices and reflections
- 3. Ten Percent Happier with Dan Harris – secular mindfulness & mental health tools
- 4. Unlocking Us with Brené Brown – emotional resilience, self-compassion, vulnerability
- 5. Radio Headspace – daily reflections for mental clarity and presence
Healing Music Playlists
Curated to create a calming, introspective atmosphere. Look these up on Spotify, Apple Music, or YouTube:
- “Music for Deep Focus” – ambient tones and soft instrumentals
- “Yoga & Meditation” – peaceful, breath-synced sounds
- “Healing Frequencies (528 Hz, 432 Hz)” – calming binaural beats
- “Emotional Release” – slow piano and cinematic ambient tracks
- “Spravato Session” (you could even make your own personalized playlist!)
Some artists to check out:
Hammock
Nils Frahm
Sigur Rós
Ólafur Arnalds
East Forest
Julianna Barwick
Final Reminder
During a Spravato session, it’s okay to:
- Feel nothing.
- Feel everything.
- Drift.
- Be still.
- Be unsure.
Your only job is to allow, witness, and gently return to the breath when needed. Healing is not linear—it’s circular, spiral, and often surprisingly quiet.