A good option if you are feeling stressed, overwhelmed or anxious. Aim to practice for between 3-10 minutes.
Seated Meditation with Anchor
A ten-minute seated meditation for focusing and clearing the mind.
Seated Mindfulness Meditation of Breath and Sensations
A ten-minute seated meditation for calming the mind and moving the focus away from thoughts.
A great practice for slowing down your breath rate and developing emotional balance and resilience. Practice for between 3-10 minutes
A longer practice for deep relaxation. You will need at least twenty minutes for this one and it’s best practiced lying down, although you can do it seated if lying down isn’t an option for you.
Loving Kindness Meditation
This practice can be used as an antidote to habitual self criticism and a negative self image. All of us have an inner critic – it is part of the experience of being a human. And to some degree that critic motivates us, and helps us to better ourselves and to keep changing and evolving. But we can also get caught in unconscious and negative self speech that gets in our way, that questions our abilities and doesn’t allow us to blossom and flourish in the way that we might. This practice helps us to cultivate a feeling of loving kindness towards ourselves, as well as towards others.
If any of the words are triggering for you feel free to change them. For example ‘happy’ could be changed to ‘content’ or ‘free’ to ‘calm’.
Practiced lying down, body scan it is a systematic trip around the sensations of the body. As with all mindfulness practices, the key is to approach all sensations with curiosity, compassion and without judgement. You may find the more you practice this one, the more you are able to notice and the more subtle the sensations you pick up on are. Physical sensations you might notice with the body scan include tingling, burning, pounding, shooting, prickly, numb, shaky, tight, loose, stiff, flexible, airy, dense, shaky, stinging, pulling, itchy, throbbing, dull, sharp, achy, pulsing, trembling, cutting, vibrating, sinking, achy, light, heavy, tense, relaxed, cool, warm, hot, cold, clammy, dry.
Feel free to use the feeling of the contact of the ground as a tool to keep yourself feeling grounded and safe if needs be.