Free Practices for you

Healing doesn't only happen in a therapy session. t happens in the quiet moments — when you pause, breathe, and turn toward yourself with curiosity rather than judgment.

These ten practices are drawn from the heart of my work: somatic therapy, Internal Family Systems (IFS), EFT tapping, Acceptance and Commitment Therapy (ACT), pranayama, and the ancient wisdom of Ayurveda.

Each one is short, accessible, and designed to be returned to again and again. They are not quick fixes — they are invitations. To slow down. To listen to your body.

To practise the kind of gentle, consistent self-care that creates real change over time.

They are freely offered — yours to keep, to print, and to share with anyone who might need them.

Click any card below to download your free guide.

Free EFT tapping guide for anxiety — somatic therapy practice by Fernanda Megda, counsellor Sydney Eastern Suburbs
Free somatic body scan practice — guided body awareness for trauma and anxiety by Fernanda Megda counsellor Sydney
Free grounding techniques for anxiety and overwhelm — nervous system regulation by somatic therapist Fernanda Megda Sydney
Free mindfulness reset practice — 3 minute mindful pause for anxiety by counsellor Fernanda Megda Sydney Eastern Suburbs
Free cognitive defusion exercise from ACT therapy — Fernanda Megda counsellor and somatic therapist Sydney Australia
Free Ayurvedic morning rhythm guide — daily grounding routine by somatic therapist Fernanda Megda Sydney Australia
Free IFS inner critic exercise — Internal Family Systems therapy by Fernanda Megda somatic counsellor Sydney
Free self-compassion break practice — 5 minute self-holding exercise by somatic therapist Fernanda Megda Sydney