Women Helping Women – Fully Guided Longer Sessions

Fully guided longer sessions

Deep meditative and breathwork journeys — from ten minutes to a full hour.

By Roxanna D.

Holotropic breathwork journey (1 hour)

1-Hour Guided Holotropic Breathwork Journey — By Roxanna D. & John-Paul Andersen, PhD Holotropic breathwork uses accelerated breathing patterns, guided meditation, and soundscapes to induce non-ordinary states of consciousness — a safe, structured container for self-exploration, emotional release, and deep relaxation. Accelerated breathing increases oxygen exchange and alters blood gas balance, stimulating the autonomic nervous system; when guided properly this supports catharsis, followed by profound relaxation during the integration phase. Music: “Heavenly Soothing Meditation Relaxing Background” by Oleksandr Chukhlib.

Mindfulness meditation (30 minutes)

30-Minute Guided Meditation Audio Track — By Roxanna D. & John-Paul Andersen, PhD Long enough to create profound calm yet short enough to fit into daily life, this session combines breathwork, visualization, and sound frequencies to reset the nervous system. Within minutes, guided relaxation reduces sympathetic activity; meditation decreases default-mode-network activity, reducing rumination while increasing connectivity between the prefrontal cortex and limbic regions.

Shamanic drumming journey (30 minutes)

30-Minute Guided Shamanic Drumming Journey — By Roxanna D. & John-Paul Andersen, PhD A rhythmic pathway into altered states of consciousness for insight, healing, and inner exploration, blending traditional drumming patterns with breath awareness and visualization. Drumming at steady tempos in the 4–7 beats-per-second range aligns with theta brainwave activity, strongly associated with deep meditation and visionary states.

Guided sound bath experience (40 minutes)

40-Minute Guided Sound Bath Experience — By Roxanna D. & John-Paul Andersen, PhD An immersion in harmonic resonance for deep relaxation, emotional release, and nervous system reset. The sustained tones of gongs, singing bowls, and chimes slow breathing, lower heart rate, and decrease cortisol; auditory entrainment allows brainwaves to synchronize with external sound frequencies.

Somatic and polyvagal meditation

Somatic and Polyvagal Audio Track — By Roxanna D. & John-Paul Andersen, PhD Designed to regulate the nervous system through somatic awareness and polyvagal-informed practices. When stress or overwhelm pushes the body into sympathetic overdrive or dorsal vagal collapse, techniques such as extended exhalations, humming, and gentle body scanning activate the ventral vagal branch, lowering heart rate, reducing cortisol, and restoring a sense of calm.

10-minute resonant breathing – stress relief

10-Minute Resonant Breathing Track — By Roxanna D. & John-Paul Andersen, PhD Resonant (coherent) breathing is the practice of breathing at a steady rhythm of about 5 to 6 breaths per minute, synchronizing heart rate and respiration. Breathing at resonant frequency increases heart rate variability — a key marker of nervous system resilience — lowers blood pressure, reduces cortisol, and strengthens vagal tone. Music: “Heavenly Soothing Meditation Relaxing Background” by Oleksandr Chukhlib.

From the circle

We're women supporting other women here — a tight-knit circle of friends. Share what this course meant to you, or a word of encouragement for the next sister starting it — email support@andmind.com and we'll post it here.

Cart0 items