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Meditations

Here are a selection of my meditation recordings, many of which were recorded live in classes.  For some of them you can click on the title link to listen on Soundcloud.

GUIDANCE NOTE:  These practices are devised to support stress reduction, but are not intended to address debilitating mental health conditions or severe emotional distress.  Do not listen to these recordings when driving, or when concentration on another task is important for safety. For more info about suitability visit the About page.

You can also find suggestions and additional recordings in my post ‘Which Meditation Should I Do?

 

SELF-KINDNESS PRACTICES

(Some of these are fairly continuous guidance, with less spaces than other recordings)

Basic Self-Kindness Meditation (12 mins) – for cultivating kindness to self.

 

Support Your Self (6 mins) – a short meditation to bring self-kindness into your day

 

Befriending Difficulty Meditation (Recorded Live, 16mins) – a longer version of the ‘Support Your Self’ practice for meeting difficulty with courage and compassion.

 

Responding To Our Own Suffering (Recorded Live, 19 mins) – a self-compassion meditation for attending to and responding to difficult feelings with kindness and care.

 

Calming Body, Heart & Mind (Recorded Live, 14mins) – a practice to bring kindness to difficult experience, drawn from the approach developed by Kristin Neff and Chris Germer – see their websites for more meditations.

 

Imagining Compassion (7 mins) – connect with an image of a person, being or place that helps you feel supported, soothed and cared for.

 

BODY AWARENESS PRACTICES

Basic Body Scan (22 mins) – a meditation inviting awareness to inhabit each area of the body.

 

Relaxing Into Body Awareness (22 mins) – a body scan meditation with a focus on meeting experience as it is, softening resistance and relaxing into ‘being with’ what’s happening, with greater confidence.

 

Supported By The Earth (Recorded Live, 20 mins) – A grounding practice to encourage mindful relaxation. Guidance is given for lying down, so please adapt as necessary if you are seated. (Excuse the audio quality, I think I was lying a bit close to the mic!)

 

Discovering The Body (Recorded Live, 22 mins) – Exploring the embodied experience, including finding what’s pleasant, and working with what’s unpleasant. Guidance is for sitting, can also be done lying down. From about 17 minutes, there is a gradual and extended closing of the practice, to give you time to slowly transition back into everyday life. Recorded live (I got the creaky chair!).

 

‘MINDFULNESS WITH BREATHING’ PRACTICES

Basic Breathing Meditation (16 mins) – a short practice for bringing mindful awareness to the breath.

 

Breathing With The Body (16 mins, Recorded Live) – finding a grounded presence through embodied awareness of the breath.

 

Mindfulness With Breathing (20 mins, Recorded Live)* – Establishing and maintaining contact with the breath, as felt in the body. Led on a practice afternoon for those with some meditation experience, less guidance than some of my other recordings.

 

Mindfulness With Feelings (22 mins, Recorded Live)* – A mindfulness with breathing practice, opening to a range of feelings, including energy and pleasant feelings. Allowing all experience to arise and pass, held in the container of the breath.

 

*These 2 meditations can be done ‘back-to-back’ if you would like an extended practice of 40 minutes.

 

MINI-MEDITATIONS

Relax Into The Moment (4 mins) – take a pause and contact mindfulness.

5-Sense Check-In (5 mins) – drop into Being in the body.

Allowing Your Experience (4 mins) – a brief practice for turning towards your experience with acceptance and kindness.

Being With Possibility (5 mins) – exploring habitual responses and opening to the possibility of change.

Body Check-In (5 mins) – reconnect with embodied awareness.

5-minute Breathing Space – slightly longer than a standard breathing space, a short meditation to help re-establish mindful awareness.

Contacting Energy (5 mins) – noticing the quality of our energy, especially if it’s based in wanting or striving.

Finding The Positive (5 mins) – taking in what feels good about the present moment.

For personalised support with your meditation practice, I run mindfulness workshops and classes in Heaton Moor (South Manchester), and a Coaching Programme via Skype.

 

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