Dr. Seema Khan Presents
kalm with khan
A space for facing daily life, and ourselves,
with kindness, care, and compassion.
Featured Poetry
رباعی خیاماین یک دو سه روز نوبت عمر گذشتچون آب به جویبار و چون باد به دشتهرگز، غم دو روز مرا یاد نگشتروزی که نیامدهست و روزی که گذشتThese two or three days of life passed by so fast,
Like water flowing in a stream, like wind across the plain.
Never did I grieve for two days in my life:
The day that has not yet come, and the day that has gone.- Omar Khayyam
EnoughEnough. These few words are enough.
If not these words, this breath.
If not this breath, this sitting here.
This opening to the life
we have refused
again and again
until now.
Until now.- David Whyte
About
Dr. Seema Khan
Dr. Seema 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
Created with Iryna Soluk-Figol in March 2020
to support healthcare workers during the
COVID-19 pandemic, these lessons and practices
are universal and can help anyone build resilience.
Guided Meditations
Guided practices to help you cultivate
warmth, purpose, and self-compassion.
<5 minutes
Hearing (20 sec): Sit with the sound of
footsteps over crunchy autumn leaves
in the Elora Gorge Conservation Area.
Senses (3'): Hear (water flow),
see (my mullet), breath in the
Elora Gorge Conservation Area.
10 minutes
Waterfall of Thoughts (10'): Sit with breath
and thoughts; end with a journalling
prompt to reflect upon your life journey.
20-30 minutes
Riding the Waves (22'): Use the breath to
stay present and navigate life's inevitable
challenges, even when the waves get choppy.
Inner Purpose Meditation (23'): Connect
with body, breath, and inner wisdom.
Mountain (24'): Like Jon Kabat-Zinn's
classic, become as steady as rock in earth.
Heart-Warming Meditation (27'): Gently
foster gratitude and loving-kindness for yourself.
30-40 minutes
River of thoughts (30'): Observe thoughts
float away like fallen leaves on a river.
Love thyself (30'): Bring yourself chocolate
and compassion on Valentine's or any time.
The RAIN of Self-Compassion (34'):
Based on Tara Brach's renowned meditation
to help navigate difficult emotions, learn
to Recognize, Allow, Investigate, and
Nurture your inner experience.
Gratitude (38'): 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).
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