BFRBe
Mindful

Listen on the Insight Timer app 
We get it.

We (Kelsey Shogren, PsyD and Laura Hobson, PA-C) understand how stressful it can be to live with a body-focused repetitive behavior (BFRB) such as hair pulling, skin picking, or nail biting.

So we’ve teamed up to create a practice to help you come back to yourself when your BFRB feels heavy.

These meditations are designed to help you manage your BFRB at various points in your day – when the day is new, when an urge arises, or after you’ve engaged in the BFRB.

Note: these meditations are included in the free version of Insight Timer

Listen on Insight Timer:

Morning Anchor

This meditation is designed to help you start your day with awareness and intention- two key tools for navigating life with hair pulling or skin picking. Because urges tend to follow predictable patterns, we can prepare for them ahead of time, rather than relying on willpower in the moment. In this practice you’ll be guided to tune into your internal state and external environment, strengthening the ability to shift between these realms with mindful attention.

For hair pulling

Full version (13 mins)

BFRBe Mindful Morning Anchor for Hair Pulling (full)

Mini version (5 mins)

BFRBe Mindful Morning Anchor for Hair Pulling (short)

For skin picking

Full version (13 mins)

BFRBe Mindful Morning Anchor for Skin Picking (full)

Mini version (5 mins) — Coming Soon

Urge Surfing

This meditation is designed to support you in the moment of a hair pulling urge. You’ll be guided to visualize the urge as a wave- rising, cresting, and eventually passing while you take the role of the surfer, observing without trying to change anything. We will practice getting to know the urge with curiosity and explore what message it is trying to send. We close by using a simple breathing technique that keeps the hands gently occupied to help regulate the nervous system. 

For hair pulling

Full version (14 mins)

BFRBe Mindful Urge Surfing for Hair Pulling (full)

Mini version (5 mins)

BFRBe Mindful Urge Surfing for Hair Pulling (short)

For skin picking

Full version (14 mins)

BFRBe Mindful Urge Surfing for Skin Picking (full)

Mini version (5 mins) — Coming Soon

Going With the Flow

This meditation is for the moments after a  hair pulling episode. Together, we will gently create space for self-compassion and set aside judgement. From there, we will practice extending care to others, and even the part of us that pulls. As we soften the voice of our inner critic, we may begin to notice our feelings shift from blame to understanding, helping us strengthen the capacity to meet future urges with less judgment and more kindness.

For hair pulling

Full version (14 mins)

BFRBe Mindful Going With the Flow for Hair Pulling (full)

Mini version (5 mins)

BFRBe Mindful Going With the Flow for Hair Pulling (short)

For skin picking

Full version (14 mins)

BFRBe Mindful Going With the Flow for Skin Picking (full)

Mini version (5 mins) — Coming Soon

Grounding & Connection

This meditation includes a grounding exercise, then guides you a process to connect and begin to shift your relationship with your BFRB.

BFRBe Mindful Grounding & Connection 
About Us

Kelsey Shogren, PsyD, a California-based psychologist, is passionate about creating new resources to support people managing BFRBs. Through creativity and collaboration, she aims to expand both the effectiveness and accessibility of treatment for trichotillomania and skin picking.

Learn more about Superbloom Therapy.

Laura Hope, psych PA-C & BFRB coach, combines clinical expertise with lived trichotillomania experience to empower the BFRB community through coaching, a support group, and a BFRB Salon & Spa Directory.

Learn more about Release Your Habit or BFRB Free Teen coaching programs for BFRBs.