Audio-led practices with room to pause, notice and return
Whole in One self-guided packages combine guided audio practices with a supporting workbook and full transcript. They are designed for times when you would like some structure and guidance, but do not need — or do not currently want — a live individual or group session.
How the packages work
The audio leads
The experiential practice happens primarily through the audio recording. You do not need to read instructions while trying to notice what is happening in your body.
You can listen in a way that works for you: sitting, lying down, moving, looking around the room, or changing position as needed.
The workbook makes room
The workbook supports the experience rather than reproducing the recording word for word.
It gives you space to:
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notice what happened
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write or draw what feels relevant
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reflect afterward
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identify what you may want to return to
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keep track of what supports you
The transcript provides another way in
Each package includes a full transcript of the audio for accessibility and for people who prefer or need written material.
You can use the audio, transcript and workbook in whatever combination works best for you.
You do not have to complete it in one go
You can pause.
You can stop.
You can come back another day.
You can repeat the same practice several times.
There is no requirement to move through the material in a particular way or to produce a particular experience.
Sometimes repeating a familiar practice is more useful than moving on to something new.
Choose the question, not the perfect product
The packages focus on particular experiences or questions rather than trying to provide a complete self-help system.
Current and developing themes include areas such as:
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making a little more space around shame
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noticing the first signals of boundaries
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working with times when you cannot easily feel your body
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finding a smaller or more manageable version of something
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reconnecting with moments when you feel more like yourself
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finding support when everything feels like too much
You do not need to work through them in a particular order.
What self-guided work is — and is not
These materials offer guided experiential practices and reflection. They are not a replacement for individual medical, psychiatric, psychotherapeutic or crisis support when that is needed.
A practice may sometimes bring up more than feels useful to work with alone. You are always free to stop, orient to your surroundings, return to something familiar, or leave the material for another time.
Each package includes guidance about when outside support may be helpful.