Find Something for the Moment You're In
LISTEN & PRACTICE
I’ve created a lot of practices over the years.
Some are two minutes.
Some are an hour.
Some are courses you can return to over several days.
There are practices for sleep, self-touch, difficult emotions, mornings, intuition, rest, chakras, Reiki
and those days when you simply need someone to help you slow everything down.
You don’t need to work your way through all of them.
Start with what you need today.
START HERE
The Practice That Changed My Work
Heal Yourself: A Guided Self-Treatment Practice
This is where I’d begin.
I created this two-day practice around guided hand placements and self-touch.
And I almost didn’t release it.
At the time, it felt different from everything else I was making.
Instead of simply listening to my voice, I asked you to participate with your own hands.
I guide you through different placements on your body while bringing your attention to the chakra
points, what they traditionally represent and what you may be carrying emotionally.
People responded to it more strongly than I expected.
More than 5,000 students have taken the course, and it has received hundreds of ratings and reviews.
It also became the beginning of something much bigger in my work.
What started there eventually developed into what I now call The Double Touch Method.
If you’re new to my work, start here.
WHEN YOU NEED SLEEP
I’ve created quite a lot around sleep.
Probably because I understand how different the world feels when you’re exhausted.
Some of these practices are short.
Others are long enough to stay with you while you fall asleep.
Empowered Rest
A Solar Plexus Chakra Sleep Meditation
A 63-minute guided sleep practice combining deep rest with the themes traditionally associated with
the solar plexus.
Creative Calm
A Sacral Chakra Sleep Meditation
A 63-minute practice created around rest, creativity and the sacral chakra.
Grounded in Serenity
A Root Chakra Sleep Meditation
A long-form sleep practice centered around grounding and settling.
And there are also some more imaginative sleep practices I’ve created around places I love.
Bali Sleep.
Ibiza Sleep.
Even a sleep practice through the Sacred Andes at Machu Picchu.
Sometimes we don’t need another lesson before bed.
We just need somewhere else for our mind to go.
WHEN YOU ONLY HAVE TEN MINUTES
Not everything needs to become a 45-minute practice.
Sometimes ten minutes is what we actually have.
You’ll find short morning resets, breathing practices, affirmations and guided meditations designed for
those moments when you want to change the way you’re entering the day without creating another
complicated morning routine.
Among them:
Morning Reiki Reset
Stepping Into Your Power
Embracing New Beginnings
Start Your Day With Calm and Clarity
Listening to Inner Wisdom
Find one that speaks to you that morning.
Put on your headphones.
And start there.
WHEN LIFE FEELS HEAVY
Some of my courses came from the things people actually go through.
Heartbreak.
Change.
Difficult emotions.
Letting go.
Trying to trust yourself again.
Feeling like you’ve lost your sense of direction.
There isn’t always a five-minute solution to those things.
Sometimes what helps is having somewhere gentle to return to for a few days.
Healing After Heartbreak
An eight-day course for those periods when you’re trying to find your footing again after the end of a
relationship.
Dealing With Difficult Emotions Through Journalling
Seven days of using writing to sit with what’s actually going on rather than constantly trying to push it
away.
Unburden Your Soul
A longer guided letting-go experience.
You don’t have to do all of them.
Choose the one that sounds closest to where you actually are.
CHAKRAS, INTUITION & SELF-AWARENESS
My earlier work went deeply into Reiki and the chakra system.
That background still runs through a lot of what I create today.
You’ll find practices around the third eye and intuition, the solar plexus and personal power, the sacral
chakra, root chakra and other parts of the chakra system.
Among them:
Unlocking the Third Eye: Overcoming Key Blockages
How Can You Reclaim Your Power Today? – A Solar Plexus Mastery Course
The Art of Intuition
And many more.
You don’t have to understand every part of the chakra system before you begin.
Use the practices as somewhere to place your attention and see what resonates with you.
REST WITHOUT SLEEPING
Sometimes I don’t want to meditate.
And I’m not necessarily trying to sleep.
I just need to stop.
That’s why I’ve also created what I call my Healing Nap Sessions.
There is one on a boat ride on Lake Tahoe.
Another takes you to Boracay Beach.
They give you somewhere to disappear for 20 or 30 minutes without asking very much from you.
Rest counts too.
MORE THAN ONE WAY TO FEEL BETTER
My library reflects the fact that I’ve never believed there is one practice everybody needs.
I’ve created work around Reiki.
Sleep.
Self-touch.
Journalling.
Breathing.
Intuition.
Ikigai.
Self-compassion.
Difficult emotions.
The vagus nerve.
Relationships.
Even Reiki for animals.
Some of my older work represents where I was at that particular point in my own practice and study.
My newer work is changing with me.
I’m increasingly interested in guided self-practice, rest, longevity, midlife, menopause, strength, sleep
and what actually helps us live well as we get older.
You’ll see more of that appearing in what I create next.
50,000+ STUDENTS
One of the things I still find extraordinary about audio is that I can record something quietly and
someone I’ve never met can find it exactly when they need it.
Over the years, my work on Insight Timer has reached more than 50,000 students across my courses
and guided practices.
People listen from all over the world.
Some come back every morning.
Some find one practice and use it for months.
Some disappear and return a year later.
That’s the beauty of having the library there.
You don’t need an appointment with me.
It’s there when you need it.
NOT SURE WHERE TO BEGIN?
Start with the original guided self-treatment practice if you want to understand where the Double
Touch Method began.
Choose a sleep practice if you’re exhausted.
Choose something short if you only have ten minutes.
Choose one of the longer courses if you’re going through something.
Or simply scroll until something catches your attention.
You don’t have to make wellbeing another thing you need to get right.
Start with what you need today.
Christina Bitanga
- The Double Touch Method
- Guided Practices
- Retreats
- Longevity
Guided practices are intended to support relaxation, self-awareness and general wellbeing and are not a substitute for
medical or psychological care.