Dr. Seema Khan Presents
Kalm with Khan
A space for facing daily life, and ourselves, with kindness, care, and compassion.
Featured Poetry
Dust of SnowThe way a crow
Shook down on me
The dust of snow
From a hemlock treeHas given my heart
A change of mood
And saved some part
Of a day I had rued.- Robert Frost
این نکتهٔ رمز اگر بدانی دانی
هر چیزی که در جستن آنی آنی
This is the secret if you know it
What you seek is seeking you
– Rumi
About Dr. Seema Khan
Dr. Seema Khan is a dedicated professional with a passion for helping individuals navigate the complexities of life and illness through mindfulness and self-compassion. Her approach is grounded in proven therapeutic techniques, including Mindfulness-Based Stress Reduction, Cognitive Behavioural Therapy and Dialectical Behaviour Therapy, and aims to provide practical tools for everyone seeking greater calm and self-awareness.
Mindfulness Video Series
This series was created by Dr. Seema Khan & Iryna Soluk-Figol in March 2020 to support healthcare workers during the COVID-19 pandemic. The lessons and practices are universal and can help anyone build resilience.
A sound practice, hear me walk through crunchy autumn leaves in the Elora Gorge Conservation Area.
Sitting by a stream in the Elora Gorge Conservation Area, join me and my rockin' hair for a 3-minute practice.
Guided Audio Meditations
A collection of guided practices to help you cultivate warmth, purpose, and self-compassion.
Heart-Warming Meditation: A gentle practice to cultivate gratitude and loving-kindness for yourself.
Inner Purpose Meditation: Connect with your body, breath, and inner wisdom.
The RAIN of Self-Compassion: Based on Tara Brach's renowned meditation, this practice offers a powerful tool for navigating difficult emotions. Learn to Recognize, Allow, Investigate, and Nurture your inner experience.
Riding the Waves: This practice encourages using the breath to stay present and navigate life's inevitable challenges, even when the waves get choppy.
Waterfall of Thoughts: This practice is under 10 minutes, sitting with breath and thoughts. It ends with an optional prompt to journal about where you are on your life journey and then to look towards the future. With mindfulness, we continuously bring our minds to the present, which does not mean ignoring the idea of the future but perhaps considering steps we can take now to lead us into the future. The trick is to recall that the future is uncertain and may --or probably will-- turn out very differently than we wish or anticipate.
River of thoughts: A 30-minute meditation during which we observe our thoughts float away like fallen leaves on a river.
Gratitude: 38-minutes to contemplate that for which you may be grateful.
Recommended Resources
Books for your Shelf
Cognitive Behavioural Therapy: Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think by Greenberger and Padesky.
Mindfulness: Wherever You Go, There You Are by Jon Kabat-Zinn, and Peace Is Every Step by Thich Nhat Hanh.
Radical Acceptance & Compassion: Radical Acceptance or Radical Compassion by Tara Brach.
Self-Compassion: The Mindful Path to Self-Compassion by Christopher Germer.
Further Reading: Explore works by Pema Chödrön and Ajahn Brahm.
Digital Resources & Apps
Self-Compassion.org: Dr. Kristin Neff’s site with guided meditations and exercises.
Mindful.org: A great source for articles and guided meditations.
Mindful Poetry: A collection of poems curated by the UC San Diego Center for Mindfulness.
Meditation Apps: Insight Timer (free), UCLA Mindful (free), Headspace (subscription), The Mindfulness App (subscription).
Meditation Centers (Toronto)
Meditation Toronto