🌿

Guided Meditations

Trauma-informed · Somatic · Evidence-based

Saba Sedighi
Registered Kinesiologist · Manual Osteopath · Pilates Instructor
Each meditation is specifically designed to work with the nervous system — not against it. Using evidence-based techniques from polyvagal theory, somatic experiencing, and body-centred awareness. These are precision tools for healing, not generic relaxation recordings. Each session was developed in collaboration with Saba Therapy's clinical approach to trauma-informed care.
◆ Interactive Experience  ·  Elder Wisdom

Walk the Medicine Wheel

The Medicine Wheel is a living map of existence — teaching us that all things are in relationship. Choose a direction and receive its teaching.

East
South
West
North
EAST 🦅 SPIRIT · DAWN SOUTH 🐭 HEART · NOON WEST 🐻 BODY · DUSK NORTH 🦬 MIND · NIGHT 🔥

Tap a direction to receive its teaching

🦅
East  ·  Spring  ·  Dawn  ·  Spirit

The Direction of
New Beginnings

◆ The Teaching

Waabang — The East

The East is the direction of the rising sun. Every morning the Creator offers us a new beginning — a chance to wake, to breathe, to begin again. The eagle is the guardian of the East, flying closer to Creator than any other being. From that height, the eagle sees clearly what we cannot see from the ground.

The East governs the spiritual dimension of our lives — our vision, our purpose, and our connection to the sacred. Children and new life belong to the East. Spring belongs to the East. Every first step belongs to the East.

"The eagle does not ask whether it will fly. It simply opens its wings. What vision is waiting for you to open yours?"

◆ Practice for the East

Greeting the Morning

1
Before your feet touch the floor, pause. Take three slow breaths and acknowledge: I am alive. The Creator has given me another day.
2
If possible, face East — toward the rising sun or toward where the sun rises. If not, simply close your eyes and imagine it.
3
Set one intention: "Today, I will ___." Not a task. A way of being. (Gently, bravely, openly, honestly.)
4
Give thanks for the new beginning — however ordinary the day ahead might seem. This act of gratitude is itself medicine.
◆ Sacred Plant Medicine
🌲
Cedar — Giizhikaandag
The tree of life. Cedar is used to purify, protect, and mark new beginnings. Cedar baths are used in ceremony after childbirth, after loss, and before beginning something important. The smell of cedar reminds the body that the land is near, and that we are held.
🐭
South  ·  Summer  ·  Noon  ·  Heart

The Direction of
Trust & Relationship

◆ The Teaching

Zhaawanong — The South

The South is the direction of the mouse — the small being who sees every detail up close. The South teaches us that trust, growth, and emotional wisdom come from deep attention to the immediate world: the relationships right in front of us, the feelings we carry in this very moment.

The South governs the emotional dimension. Here lives our capacity for love, grief, joy, and connection. Summer belongs to the South. Youth and rapid growth belong to the South. The ability to trust — even without certainty — belongs to the South.

"The mouse does not need to see the whole horizon. It only needs to see what is directly in front of its nose. What relationship — with yourself, with another, with the land — needs your full attention right now?"

◆ Practice for the South

The Heart Acknowledgment

1
Place one hand over your heart. Feel its rhythm — not controlling it, just receiving it. Your heart has beat without your asking since before you could think.
2
Name three things you feel right now — not what you think, what you feel. Be honest. The South has no use for performed emotion.
3
Think of one relationship that needs tending. Not fixing — tending. Like a garden, some relationships just need presence.
4
Say internally or aloud: "I trust the process of growing." The South asks us to trust — not because certainty is guaranteed, but because trust itself is the medicine.
◆ Sacred Plant Medicine
🌾
Sweetgrass — Wiingashk
Called "the hair of Mother Earth." Sweetgrass is braided in three strands representing mind, body, and spirit — or love, kindness, and honesty. Its sweet smell calls good spirits and calms the nervous system. Burning or carrying sweetgrass is an act of gratitude and invitation.
🐻
West  ·  Autumn  ·  Dusk  ·  Body

The Direction of
Going Within

◆ The Teaching

Epangishimok — The West

The West is the direction of the setting sun and the bear who enters the cave. The bear does not hibernate out of fear. The bear goes within because the inner world is where transformation happens. What cannot be seen from outside can only be understood from within.

The West governs the physical body — our bones, our muscles, our wounds. Autumn belongs to the West. The time of life when we begin to let go of what no longer serves belongs to the West. All deep healing — the kind that changes us at the cellular level — belongs to the West.

"The bear does not rush its emergence from the cave. It waits until the inner work is complete. What are you being asked to release — not to lose it, but to transform it?"

◆ Practice for the West

Body Listening Ceremony

1
Find stillness. Close your eyes. Begin at the crown of your head and slowly scan downward — not analyzing, simply receiving what each area of your body communicates.
2
Where do you notice tension, heaviness, or numbness? That is not a problem to fix — that is your body's voice. Stay with it for three breaths.
3
Ask that place: "What have you been holding that is ready to be released?" You do not need an answer immediately. The question alone begins the work.
4
On your next exhale, release audibly — a sigh, a sound. The West teaches that some things leave the body through the breath before they leave any other way.
◆ Sacred Plant Medicine
🌿
Sage — Mshkodewashk
Sage clears what no longer belongs. White sage, prairie sage — different nations use different varieties, but the intention is the same: release, cleanse, reset. Burning sage before ceremony, before sleep, or after difficult experiences signals to the nervous system that the old energy has been acknowledged and is being released.
🦬
North  ·  Winter  ·  Midnight  ·  Mind

The Direction of
Ancient Wisdom

◆ The Teaching

Giiwedinong — The North

The North is the direction of the white buffalo — the most sacred animal, whose rare appearance signals a time of great spiritual significance. The North brings the long view: the wisdom of ancestors, the perspective of elders, the teachings that have survived thousands of winters.

The North governs the mind — our capacity for reason, for silence, for receiving wisdom beyond the personal. Winter belongs to the North — the season of storytelling, of going inward with purpose. Elders and the ancestors belong to the North. All things that require patience belong to the North.

"The elders teach with silence as much as with words. What ancient knowing — from your ancestors, from your own lived experience, from the land — is asking to be remembered right now?"

◆ Practice for the North

Ancestor Connection Sit

1
Sit comfortably. Close your eyes. Take five slow breaths, each one a little longer than the last.
2
Silently acknowledge the ancestors who made your life possible — not just by name, but by their resilience, their choices, their love across generations.
3
Ask: "What do the ones who came before me want me to know?" Then be silent. Do not search for the answer. Let it come to you — or not come. Both are the teaching.
4
Consider: what wisdom are you carrying — even without knowing it — that the generations after you will need? You are already an ancestor in the making.
◆ Sacred Plant Medicine
🪶
Tobacco — Asemaa
Tobacco is the most sacred of the four medicines in many Anishinaabeg traditions. It is offered — never smoked casually — when asking for something, when giving thanks, or when connecting with ancestors. A pinch of tobacco placed on the earth or in water is a signal of respect and relationship. It says: I do not take without giving.
◆ Anishinaabeg Teachings

The Seven Grandfather Teachings

Tap each stone to receive its teaching and a reflection for today.

🔥

You Have Walked the Full Circle

This is a rare moment. To walk all four directions in one sitting is to hold the full Medicine Wheel within you — the vision of the East, the heart of the South, the depth of the West, and the wisdom of the North.

The old ones say: when all four directions are in balance within a person, that person becomes a healer — not because they know everything, but because they have touched all parts of themselves with honesty and courage.

Miigwetch. Thank you for walking.

● Indigenous Wisdom  ·  Traditional Knowledge  ·  Land as Healer

The Land is the
First Medicine

We did not come into this world. We came out of it — like a wave comes out of the ocean. We are not strangers here. We are the land, temporarily walking.

◆ Teaching shared across many First Nations  ·  Recorded by many elders
Acknowledging the unceded territories of the xʷməθkʷəy̓əm (Musqueam), Sḵwx̱wú7mesh (Squamish), and səl̓ílwətaʔɬ (Tsleil-Waututh) Nations — the peoples who have tended this land since before memory
Elder in Relationship
Tony
Anishinaabeg Nation  ·  Ontario, Canada

Tony is an elder from the Anishinaabeg Nation in Ontario who welcomed Saba into the circle of his community and considers her family. His teachings on the land, on grief, and on what it means to live a good life have shaped the heart of the Saba Method. He told Saba that healing without relationship is incomplete — that the body heals not only through technique but through belonging.

His wisdom lives in every teaching on this page. The land acknowledgment above is given in part because of what he taught — that the land is not a backdrop to healing. It is the healer itself.

🌿

You Are Not
Disconnected

Modern medicine treats the body as a machine. Indigenous wisdom knows it differently: the body is a landscape. Your bones are stone. Your blood is water. Your breath is wind. The warmth in your chest is sacred fire. When illness comes, it is not the body failing — it is the body forgetting its original nature. Healing is remembering.

🏠

Returning to
Original Instructions

Many First Nations teachings speak of Original Instructions — the way of living that was given to every being at the beginning. The salmon was given its instruction to swim upstream and feed the forest. The cedar was given its instruction to shelter and heal. You were given yours. Trauma, illness, and disconnection happen when we lose access to those instructions. The land remembers them for us.

The Four Sacred Elements

Anishinaabemowin names for the four original medicines — the teachers that preceded all others. Your body is built from all four. Your healing must include all four.

🌎
Aki
Earth  ·  Anishinaabemowin
Bones, Structure, GroundingYour skeleton is mountain. Your flesh is soil. Standing barefoot on earth completes an electrical circuit the body has always needed. Earthing reduces cortisol, calms the nervous system, reduces inflammation. The land heals you simply by touching you.
💧
Nibi
Water  ·  Anishinaabemowin
Blood, Emotion, FlowYour body is 70% water — the same percentage as the earth’s surface. Water carries memory in many Indigenous teachings. The emotions that live in your body are like water: they need to move to stay clean. Stagnant water becomes poison. Flowing water heals.
🔥
Ishkode
Fire  ·  Anishinaabemowin
Will, Transformation, WarmthFire transforms everything it touches. The sacred fire in ceremony is not metaphor — it is a living relation that holds memory, carries prayer, and creates the threshold between worlds. Your body temperature, your digestion, your passion: all fire. Tend it well.
🌣
Noodin
Wind  ·  Anishinaabemowin
Breath, Spirit, ConnectionWind connects all things. The breath you just took was last breathed by a cedar tree, a child on the other side of the earth, an elder who has passed. Every inhale is communion. The four sacred medicines include tobacco — held, not smoked — as the prayer that travels on wind to the Creator.
◆

Eight Sacred Teachings

Drawn from multiple First Nations traditions across Turtle Island — each one a complete philosophy of healing, belonging, and living well.

✊
Mitakuye Oyasin
Lakota  ·  Oglala Nation
"All My Relations"
The most sacred prayer in Lakota ceremony — spoken before and after every act of healing. Everything is related. The rock, the river, the wolf, the child. When you harm any one thing, you harm yourself. When you heal yourself, you heal all your relations — ancestors, descendants, and every being sharing this breath with you.
🌿
Minobimaatisiiwin
Anishinaabemowin  ·  Anishinaabeg
"The Good Life"
Health is not a destination. Minobimaatisiiwin is the continuous act of living well — in right relationship with the land, your community, your own body, and the Creator. It cannot be achieved and put away. It must be lived, tended, and renewed every single day. This is what The Saba Method calls a practice.
🌞
Hózhó
Diné Bizaad  ·  Navajo Nation
"Walking in Beauty"
The central concept of Diné philosophy: beauty, balance, harmony, and wholeness — experienced simultaneously in the body, the mind, the heart, and the spirit. The Beautyway ceremony heals by restoring hózhó. You are well when you walk in beauty. You are sick when beauty has become obscured. The path back is always beauty.
🕐
Seventh Generation
Haudenosaunee  ·  Confederacy of Six Nations
"Plant seeds for the unborn"
Every decision — including how we heal — must consider its impact on the next seven generations. Trauma that is not healed is passed forward. Research now confirms this through epigenetics: unhealed wounds alter gene expression in descendants. Your healing is not personal. It is ancestral and generational.
👁
Two-Eyed Seeing
Mi’kmaw  ·  Elder Albert Marshall
"Etuaptmumk"
Mi’kmaw Elder Albert Marshall teaches that the strongest path uses both eyes — one seeing with the strengths of Indigenous knowledge, the other with the strengths of Western science. Neither alone is complete. The Saba Method is built on this: manual osteopathy and the medicine wheel. Polyvagal science and the talking circle. Two eyes, one path.
◯
The Sacred Hoop
Lakota  ·  Black Elk, Oglala Sioux
"The circle of all life"
Black Elk taught that the hoop of his nation was broken by colonization — and the sickness of his people was the broken circle. All things that heal move in circles: the seasons, the breath, the heartbeat. When the hoop is mended — when we return to relationship with ourselves, our community, and the land — wellness returns naturally.
✨
Wakan Tanka
Lakota  ·  Many Nations
"The Great Mystery"
Not God as a being, but the unknowable mystery that breathes through all things. What we do not understand is not a problem to be solved — it is a reality to be respected. True healing requires humility before what cannot be measured. The most powerful healers in every tradition have always known that they are working with something larger than themselves.
🏊
The Salmon Teaching
Pacific Northwest Nations  ·  Tsleil-Waututh
"Return to your origins"
The salmon is born in a specific river. Travels thousands of miles through the ocean. Returns — against impossible currents — to the exact pool where it was born. To spawn, and then to die and feed the very forest that shaded its birth. The teaching: you carry the memory of your origin within you. Healing is always a return. You know the way back.
■

Voices of the Elders

Words that have outlasted the speakers who offered them
If you talk to the animals they will talk with you. If you do not talk to them, you will not know them. And what you do not know, you will fear. What one fears, one destroys.
Chief Dan George
Tsleil-Waututh Nation  ·  Burrard Inlet, BC  ·  1899–1981
Humankind has not woven the web of life. We are but one thread within it. Whatever we do to the web, we do to ourselves. All things are bound together. All things connect.
Chief Seattle
Duwamish & Suquamish  ·  Pacific Northwest  ·  1786–1866
The first peace, which is the most important, is that which comes within the souls of people when they realize their relationship, their oneness with the universe. This is the real peace, and the others are but reflections of this.
Black Elk
Oglala Lakota  ·  Healer & Visionary  ·  1863–1950
◆
◆ The Saba Method Teaching

Your Body
is Land

Indigenous wisdom and somatic science arrive at the same place by different paths. The body is not a machine. It is an ecosystem. It has rivers (blood and lymph). It has forests (the nervous system, branching like trees). It has weather (emotions that move through). It has seasons (hormonal cycles, aging, regeneration). When you heal land, you heal the body. When you heal the body, you heal the land. They are not metaphors for each other. They are each other.

Mountains
The spine and bones. The structural foundation that holds everything upright. When the mountain is stable, life can flourish around it.
Rivers
Blood, lymph, and breath. Circulation that nourishes, cleanses, and carries. Stagnant rivers grow toxic. Flowing rivers sustain all life.
Forest
The nervous system. Trees communicate underground through mycelium — exactly as neurons fire through synapses. The wood wide web and the human nervous system are the same principle.
Sacred Fire
Core body heat, digestion, and will. The mitochondria in every cell are sacred fires. They transform what you take in into the energy of who you are.
Sky
The mind and spirit. Vast, always present, sometimes obscured by clouds. The sky does not panic when storms pass through it. It simply holds them until they move on.

Daily Practices for Returning

Six simple practices drawn from Indigenous teachings — for reconnecting with the land that is both around and within you

☀
Morning Acknowledgment
Upon waking, before screens, stand outside or by an open window. Thank the direction of the rising sun (East). Name three things you can sense — not think. This returns you to your body before the day pulls you away.
🌎
Earthing
Remove your shoes. Stand on grass, soil, or sand for five minutes. Indigenous peoples have practiced this for millennia. Research now confirms it reduces cortisol, calms the vagal system, and reduces chronic inflammation.
🌳
Tree Standing
Stand with your back against a large tree. Breathe. Notice that trees exhale what you inhale, and you exhale what they inhale. This is not poetry. This is the most ancient reciprocity on earth. You are in relationship.
💧
Water Prayer
Before drinking water, pause. Many First Nations peoples offer gratitude to water before consuming it. Dr. Masaru Emoto’s research suggests water responds to intention. Whether or not you believe this, the act of slowing down changes your nervous system state.
🔥
Sacred Smoke
Cedar, sage, or sweetgrass — burned as the four sacred medicines have been used for thousands of years. The smoke carries prayer. It also activates the olfactory system, which has a direct pathway to the amygdala. Scent is the fastest route to the nervous system.
🌛
Night Sky Witness
Once a week, go outside after dark and look up for five minutes without a phone. The Lakota say the stars are ancestors watching. The astronomer says the atoms in your body were forged in dying stars. Both are saying the same thing: you belong here.
● Indigenous Wisdom  ·  Traditional Knowledge

Ancient Wisdom for Modern Healing

The wisdom of Indigenous elders has guided the healing of communities for thousands of years. Here, it meets the present moment.

EAST SOUTH WEST NORTH
The Medicine Wheel

The Four Directions

The Medicine Wheel is the map of a whole life. Four directions, four seasons, four aspects of the self — physical, emotional, mental, and spiritual. Healing that addresses only one direction is incomplete.

East · SpringNew beginnings, birth, illumination, innocence. The place where the sun rises and new life is always possible.
South · SummerYouth, trust, growth, and the warmth of relationships. The heart's direction — where love lives.
West · AutumnIntrospection, going inward, the adult years of life. Where we look back and integrate what we have learned.
North · WinterElder wisdom, completion, gratitude, and the quiet knowing that comes only from having lived fully.
Eagle · Vision
"The eagle does not know it is sacred. It simply flies."
Elder Teaching
Wolf · Teaching
● Northwest Coast Art  ·  Pacific Northwest Territories

Spirit Animals in Formline Art

Honoring the xʷməθkʷəy̓əm (Musqueam), Sḵwx̱wú7mesh (Squamish), and səl̓ílwətaʔɬ (Tsleil-Waututh) Nations — the peoples of these unceded lands

Wolf  ·  Community & Teaching
Raven  ·  Transformation & Light
Bear  ·  Medicine & Healing
Anishinaabeg  ·  Woodland Tradition

Woodland Floral Beadwork

The Anishinaabeg people are renowned for their intricate floral beadwork — stitched prayers in thread and glass bead, each flower a living teaching about beauty, impermanence, and the sacred web of life.

Flowers represent healing, seasons, and the medicine of each plant. The beadwork tradition keeps these teachings alive — worn on garments, carried into ceremony, gifted between families across generations.

● Turtle Island  ·  Creation

Grandmother Turtle

Many First Nations peoples call North America Turtle Island. In the creation story shared across many nations, Grandmother Turtle rose from the primordial waters carrying the earth on her back — and from that foundation, all life grew.

The 13 large plates on a turtle’s shell represent the 13 moons of the year. The 28 smaller plates represent the 28 days of the moon cycle. The turtle carries time itself on her back.

🌿
Tony
Indigenous Elder · Life Coach · Wisdom Keeper
A respected elder and knowledge keeper whose teachings on trauma, healing, and the meaning of life draw from generations of traditional wisdom and lived experience. These teachings are shared in deep respect for the communities and traditions from which they come, and with the purpose of expanding healing beyond what modern clinical approaches alone can offer. Working in sacred partnership with Saba Therapy to bring whole-person healing to every session.
Trauma and Healing Life Purpose Perspective Shift Grief and Loss Community and Belonging Body as Teacher The Meaning of Pain
✦ Today's Teaching
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Teachings & Sessions

Supplement & Nutrition Intelligence

2024–2025 Systematic Reviews · PubMed · Google Scholar · Food-First

✦ Educational only. Consult your practitioner before starting any protocol.
Primary health concerns
Select all that apply
Diet type
Vegans and vegetarians face significantly higher risk of B12, iron, zinc, omega-3 DHA/EPA, and vitamin D3 deficiency. These will be flagged in your protocol.
Supplement vs. food preference
Daily sunlight exposure (Vancouver, BC)
At 49°N latitude, UVB synthesis is insufficient October–April regardless of time outdoors. UK Biobank study of 349,221 adults: vitamin D insufficiency (<50 nmol/L) significantly associated with chronic musculoskeletal pain at every body site. (Xie et al., 2024 — Journal of Pain)
Daily stress level
Low (1)5/10High (10)
Chronic stress >6/10 depletes magnesium, B vitamins, vitamin C, and zinc. 2025 meta-analysis (15 RCTs, n=873): ashwagandha significantly reduced cortisol and anxiety vs. placebo. (Bachour et al., 2025 — BJPsych Open)
Daily water intake
0 L1.5 L4 L
Even 1–2% body weight dehydration impairs cognition, amplifies pain, elevates cortisol, and disrupts sleep. Target 35 ml/kg/day. (Popkin et al., 2010 — Nutrition Reviews)
Average nightly sleep
3 hrs6.5 hrs10 hrs
Below 7 hrs: increased pain sensitivity, impaired immune function, elevated cortisol, reduced tissue repair. 2025 systematic review: L-theanine significantly improved sleep quality and duration in multiple RCTs. (Thiagarajah et al., 2025)
Daily energy level
Exhausted (1)5/10Excellent (10)

Your Personalised Supplement & Nutrition Protocol

Based on 2024–2025 systematic reviews. All recommendations are educational only.

🥦 Priority Food Foundations

🌿 Targeted Supplement Protocol

⚠ Foods to Reduce or Eliminate
🌊
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🔒 Full audio available with your Saba subscription. Preview: 60 seconds.
◆ FOOD AS MEDICINE · SABA METHOD

Your Personalised
Nutrition Plan

Zero processed food. High protein. Very low carb. Healthy fats only.
Built around your goals — by a Registered Kinesiologist & Manual Osteopath.

● Zero Processed ● 35–50g Protein / Meal ● <10g Net Carbs / Meal ● Healthy Fats Only
The Saba Method Protocol
💩
Zero Processed
Every ingredient is a single whole food. No packages, no additives, no seed oils. If it has more than one ingredient on the label — it doesn't belong on your plate.
💪
High Protein
35–50g protein per main meal. Protein triggers muscle protein synthesis, regulates hunger hormones, and keeps blood glucose flat for 4+ hours.
🥋
Very Low Carb
Under 10g net carbs per meal — from non-starchy vegetables only. No grains, no legumes, no added sugar. Stable glucose = stable energy = stable mood.
🧄
Healthy Fats
Avocado, olive oil, wild fatty fish, eggs, grass-fed meat. The oleic acid in avocado increases fat-soluble vitamin absorption by up to 400%.
Personalised Generator
🌿
Build Your Plan
60 seconds  ·  Completely personalised  ·  AI-generated
🔥Fat LossLean out, preserve muscle
💪Muscle & StrengthBuild lean mass
🌙Hormone HealthBalance estrogen & cortisol
🦘Injury RecoveryTissue repair & collagen
⚡Energy & FocusStable glucose, no crashes
🌿Gut HealthHeal from inside out
🥩OmnivoreAll proteins
🐟PescatarianFish & seafood
🥑VegetarianEggs & dairy OK
🌿Vegan100% plant-based
🌿Plant-BasedWhole food, no meat
👓Dairy-FreeNo dairy products
🍠Gluten-FreeNo wheat/gluten
🥩CarnivoreMeat, eggs & fat only
Building your personalised plan...
Your Personalised Plan
Generated by Saba Method clinical nutrition protocol
Saba's Clinical Notes
01Always eat protein first. It occupies stomach receptors, slows gastric emptying, and blunts the glycaemic spike from any carbohydrate that follows.
02Eat within 30 minutes of waking. Morning cortisol peaks at dawn — eating protein early channels this anabolic hormone into muscle synthesis rather than fat storage.
03Cook once, eat twice. Batch-cook protein (chicken, beef, fish) on Sunday. You can build any of these meals in under 5 minutes with pre-cooked protein.
04Salt your food. On a low-carb protocol, insulin stays low, kidneys excrete more sodium, and electrolyte imbalance is the most common cause of fatigue and headaches.
05Avocado on everything. The oleic acid in avocado increases absorption of fat-soluble vitamins A, D, E and K by up to 400% from the same meal.
06If hungry between meals, add fat not carbs. A tablespoon of olive oil, half an avocado, or 5 walnuts will extend satiety 2–3 hours without spiking glucose.
The Recipe Library

Every recipe follows the Saba Method protocol: zero processed food, 24–46g protein per serving, under 10g net carbs per meal. Filter by meal type or dietary style.

"Let food be thy medicine and medicine be thy food."
Hippocrates  ·  400 BCE  ·  Still the evidence-based standard
Every recipe here is designed around the same clinical principles Saba applies in practice: reduce systemic inflammation, support the nervous system, fuel recovery, and honor the body's innate capacity to heal. No filler. No compromise.
◆ SABA THERAPY · MOVEMENT STUDIO

Move with
Purpose.

Evidence-based movement — 200+ professional sessions built on the same clinical framework Saba uses with every private client. Rehabilitation. Pilates. Strength. Nervous system regulation.

Clinical Pilates
Rehabilitation
Strength
Mobility
HIIT
Recovery
200+Professional Sessions
6Categories
10–60Minutes per Session
Saba Sedighi
Registered Kinesiologist · Manual Osteopath · Clinical Pilates Instructor

Every session is designed from clinical experience — built for real bodies, real injuries, and real healing. Not performance. Not aesthetics. Movement as medicine.

FEATURED PROGRAM
Full Body Reset
30 days · Progressive rehab-to-performance

A complete 30-day program combining mobility, strength, and nervous system regulation. Designed for recovery from injury, chronic pain, or anyone wanting to move better and feel stronger. This is the program Saba prescribes most.

All Levels 20–40 min/day No Gym Required Equipment Optional
Start This Program →
All Programs
Clinical Pilates
Pilates Foundations
6 weeks · 30 min · Beginner

Core activation, breath mechanics, spinal articulation. The base every body needs before any other movement.

Rehabilitation
Spine & Posture Restore
4 weeks · 25 min · All levels

Thoracic mobility, cervical alignment, and scapular control. Designed specifically for desk posture and screen-related tension.

Strength
Functional Strength
8 weeks · 40 min · Intermediate

Progressive loading using clinically-safe movement patterns. Squats, hinges, rows, carries — the movements that protect you for life.

Mobility
Daily Mobility Practice
Ongoing · 15 min · All levels

A daily 15-minute sequence targeting the hips, thoracic spine, and ankles. The three areas that govern all human movement.

HIIT
Metabolic Conditioning
4 weeks · 20 min · Intermediate

High-intensity, low-impact. All intervals are joint-friendly and rehab-informed — maximum output, zero risk to healing tissue.

Recovery
Nervous System Reset
Ongoing · 20 min · All levels

Gentle movement, breathwork, and somatic release. Shifts the nervous system from sympathetic overdrive to parasympathetic healing mode.

Full library coming soon

This session is part of Saba's 200+ professional video library, currently in final production. Book a private session to access this protocol directly with Saba.

Book with Saba →
The Medicine Circle
Mishomis · Indigenous Elder Companion · Saba Met hod
Enter the circle with one of these, or write freely
🌿
Companion, not crisis service. If you are in distress, call Crisis Services Canada 1-833-456-4566 (24/7, free) or text HOME to 741741.
⚡ NERVOUS SYSTEM · SABA METHOD

Regulate Your
Nervous System

Assess your current state in 60 seconds — then breathe your way back to balance.

Your autonomic nervous system runs in the background of everything — your posture, your digestion, your sleep, your pain levels. This 8-question check-in identifies your current state and prescribes the exact breathwork protocol to shift it.

Question 1 of 8

Understanding Your Nervous System
🔴
Sympathetic Overdrive
Fight or Flight
Heart racing, jaw tight, shallow chest breathing, hyper-alert, trouble sleeping, digestive upset. The body believes there is a threat — even when there isn't one.
→ Extended exhale breathwork lowers heart rate via vagal tone
🟢
Regulated
Ventral Vagal / Safe
Present, connected, capable of nuance. You can feel both joy and challenge without being overwhelmed. Recovery, creativity, and relationship all live here.
→ Maintain with daily breathwork practice and somatic movement
🔵
Dorsal Vagal Shutdown
Freeze / Collapse
Exhausted but not sleepy. Disconnected, foggy, numb, no motivation. The nervous system has used freeze as a last resort protection strategy.
→ Activating breathwork + cold exposure + gentle movement first
💬 COMMUNITY & JOURNAL · SABA METHOD

Connect & Reflect

Share with the community. Record your healing journey. Both in one place.

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Women's Wellness · by Saba Method
✦ New
by Saba Method
🔥 0 days
✦ Set cycle
LUNA Tap to set up
"Your cycle is your fifth vital sign — it tells the full story of your health."
✦ Set up your cycle in Cycle tab
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Cycle
Length
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Day of
Cycle
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Days
Logged
Today's Insights
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Set your cycle to see upcoming events
Track · Predict · Understand
Your Cycle
Cycle Calendar
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Su
Mo
Tu
We
Th
Fr
Sa
Menstrual
Follicular
Ovulatory
Luteal
Logged
Hormone Map
Estrogen (E2)
Progesterone (P4)
LH Surge
FSH
Science · Nature · Healing
The Inner Seasons

Swipe to explore each phase. Each is a distinct biological season with unique hormones, energy, and needs.

Supplement Oracle
Conditions Library

Tap any condition to expand. Evidence-based — not a substitute for professional care.

Clinical Corner · Saba Therapy

As a Registered Kinesiologist and Manual Osteopath, Saba integrates manual therapy with cycle-informed protocols.

✦
Luna AI
Women's Health Advisor · Powered by Claude
Ask me anything about your cycle, hormones, symptoms, or supplements. I give real science-backed answers — personalised to your phase.
Quick questions
⚕ Luna provides educational information based on peer-reviewed research. This is not medical advice, diagnosis, or treatment. Always consult your healthcare provider for personal medical decisions. · Saba Therapy · North Vancouver, BC
Patterns · Trends · Data
Recent Log History
Last entries
Use the ✦ button to log your first day.
Symptom Trends (14 days)
Pain (rose) · Energy (green)
Phase Distribution
Current cycle breakdown
🌙 Menstrual
🌱 Follicular
☀️ Ovulatory
🍂 Luteal
Log Today ✦
How are you feeling?
Any symptoms today?
How's your body today?
Pain Level5/10
Energy Level5/10
Sleep Quality7/10
Flow (if period)None
Any notes? (optional)
✦
Entry saved
Keep logging — patterns emerge over time. Your data builds a picture of your unique cycle.
Day Detail