Meditations for Beginners

 In this guided relaxation meditation, we practice abdominal/diaphragm breathing to promote a  relaxation response and ease stress.

In this short calming belly breathing practice we are introducing the abdominal/diaphragm breathing as a way of reducing the stress response to promote calm.

This quick informal mindfulness exercise helps us to become more aware and opt out of being on auto-pilot.

This is a short three steps mindfulness breathing practice to be more present and aware to let go of ruminations and unhelpful ways of thinking.

 This is a mini mindfulness practice, where we take the time to be aware in a friendly way of our breath, body sensations, feelings and thoughts.

 In this short meditation we pause, to be present, to be aware of what is here now and to bring kindness to care for ourselves.

In this meditation we present the STOP practice in 3 ways: first to step out of auto-pilot to gain perceptive, second to explore in hindsight skilful ways of responding and thirdly as a way to take in the good and be grateful.

 The Progressive Muscular Relaxation Meditation is a powerful relaxation exercise, well-known for reducing overall muscular tension and stress level.

 This is a complete mindfulness meditation which includes breath awareness and body scan.

The body scan is a classic mindfulness meditation, where we are inviting you to simply notice with kindness and curiosity different parts of your body to promote awareness and calm.

 Breath awareness is a simple, yet a profound practice to restore balance of body and mind as well as increase our ability to concentrate and focus.

The labelling mindfulness meditation enables you to observe your thoughts, emotions and physical sensations as a way to step back from them, to create a space as the observer, to gain detachment and perspectives.

This guided mindful walking meditation promotes awareness and calm. The aim is to use the movement of walking to cultivate mindfulness and wakeful presence.

 In this guided meditation we combine mindful walking with labelling. Here our wandering mind is welcome and is used to promote more mindfulness.

 This guided mindfulness meditation is another way to be present and to observe our surrounding in an accepting and non-judgmental way.

 This guided meditation aims to assist us in dealing with difficult emotions by using 4 steps: recognizing, allowing, investigating and non-attachment while caring for ourselves.

  This guided meditation aims to promote feelings of connection, understanding and tolerance with one another by reminding ourselves of our similarities rather than our differences.

 In this guided meditation you are invited  to cultivate friendship towards yourself and others.  Your most important relationship is with yourself!

 This guided meditation invites you to cultivate positive intentions by expressing good wishes for yourselves and a variety of people involved in your life such as a loved one, a neutral person, a difficult person and everyone else.

This is an abbreviated loving-kindness meditation for those who are familiar with the classic loving-kindness meditation.

 In this “bubble” meditation, the thoughts become the focus of our attention. But rather than engaging with them as we usually do, we practice noticing them and then letting them go, stepping out of thoughts!

In this guided visualisation,  we imagine our mind expanding to become as large as the sky, where clouds come and go and we are not defined by them.

In this visualisation, we are inviting you to imagine a colour that you associate with compassion that would bring a sense of care and comfort.

 This guided meditation presents two ways of easing difficult emotions: labelling and the visualisation of a good wise friend to support us.

 In this meditation we imagine being strong like a mountain, and despite the storms, we can steady our mind, knowing that all things will pass.

 In this guided visualisation, you are invited to open to possible future options,  to reach out to your future self for support, comfort and wisdom.

 In this visualisation, we invite you to explore a compassionate perspective as you recall a difficulty,  that you project onto a screen as you sit on a compassionate couch.