Recorded Practices
Guided Meditations
You can download a range of guided practices from this page. The list will grow so please do come back to check from time to time.
These gentle practices are designed to support self care and resiliency, however if at any time you find a practice is not supporting your needs, please don't continue with it. Either choose an alternative exercise, come back to the practice at a different time, or discuss your needs with your teacher.
STOP
Duration: around 3 minutes (after introduction)
This a short practice that you can use whenever you’re feeling stressed or just to punctuate your day with a little mindfulness.
STOP is an acronym for Stop… Take a breath… Observe…. and Proceed mindfully.
It helps us move from our doing mode into being and so activates the part of our nervous system which relates to rest and digest, and calm, out of fight or flight mode.
Face Scan
Duration: around 10 minutes
This exercise, which should take 5 to 10 minutes, is intended as a formal practice, but you could practise it anywhere and at any time: at work, on the bus, in the park or at home.
Try for five or six times a day (that adds up to 25-30 minutes of mindfulness a day).
You'll notice that each time you practise, your ability to maintain your focus increases and the exercise becomes easier. The aim is to train your attention to go where you want it to go.
Mindfulness of Body and Breath
Duration: around 10 minutes
Every meditation suggests daily practices to focus our scattered minds. In this short practice, we focus on a single object that is always with us - the movement of our breath in our body.
Taken from Mark Williams' book "Finding Peace in a Frantic World", this short practice is designed to settle and ground yourself in the present moment. I'd recommend doing it at least twice per day, sitting or lying to see which posture works best for you.
It takes around 10 minutes to complete and is a great introduction to establishing your mindfulness practice.