INTRODUCTION TO MEDITATION
A perfect place to start....
These classes are free for you to join in. If however, you'd like to contribute with a donation, go here.
A perfect place to start....
These classes are free for you to join in. If however, you'd like to contribute with a donation, go here.
INTRODUCTION
An introductory talk on starting your meditation journey (11mins)
PART 1: THE ANCHOR
A mini TALK on the Anchor. (4 mins)
An 20 min Anchoring MEDITATION.
Get yourself comfortable, sitting or lying down... and enjoy!
Get yourself comfortable, sitting or lying down... and enjoy!
PRACTICAL DAY-TODAY ANCHOR PRACTICE
Throughout your day, pause, notice what your thoughts are up to, and invite them (with a smile) to settle on your anchor.
Then continue doing what you're doing with more awareness.
(Check out the Mini Meditations that help with the pause)
IT'S RECOMMENDED TO CONTINUE WITH THE ANCHORING PRACTICE
FOR 4 DAYS BEFORE YOU MOVE ON TO PART 2.
This will allow time for it to become 'second nature'
And remember.... If all else fails.....
SMILE..... BREATHE!
Then continue doing what you're doing with more awareness.
(Check out the Mini Meditations that help with the pause)
IT'S RECOMMENDED TO CONTINUE WITH THE ANCHORING PRACTICE
FOR 4 DAYS BEFORE YOU MOVE ON TO PART 2.
This will allow time for it to become 'second nature'
And remember.... If all else fails.....
SMILE..... BREATHE!
PART 2: THE MOMENT
An little talk on 'The Moment' (6mins)
An 'In The Moment' Meditation (11mins)
PRACTICAL DAY-TODAY 'IN THE MOMENT' PRACTICE
Throughout your day, pause, notice what your thoughts are up to, and invite them (with a smile) to settle on your anchor.
Then NOTICE THE MOMENT: Physical sensations, emotions, sounds, sights....
continue doing what you're doing with more awareness.
(Check out the Mini Meditations for a Mindful Pause)
And remember.... If all else fails.....
SMILE..... BREATHE!
Then NOTICE THE MOMENT: Physical sensations, emotions, sounds, sights....
continue doing what you're doing with more awareness.
(Check out the Mini Meditations for a Mindful Pause)
And remember.... If all else fails.....
SMILE..... BREATHE!
PART 3: RELEASING TENSION
When our mind is stressed and busy, our body responds.
Mindfulness on physical sensations and letting go of tension is a brilliant meditation in it's own right.
Here is a mini talk and practice (14mins)
Mindfulness on physical sensations and letting go of tension is a brilliant meditation in it's own right.
Here is a mini talk and practice (14mins)
For a longer practice, go to Progressive Muscle Relaxation here
PRACTICAL DAY-TODAY 'RELEASING TENSION' PRACTICE
Throughout your day, pause, notice what your thoughts are up to, and invite them (with a smile) to settle on your anchor.
Then NOTICE THE MOMENT: Physical sensations, emotions, sounds, sights....
Now allow more time to notice your physical sensations.
If you have time, release tension bit by bit, using your exhales, from the crown of your head to the soles of your feet.
If not so much time, imagine a wave of relaxation washing down your body.
Feel grounded - feel the contact of your feet on the floor,
visualise roots from your waist down: deep, deep into the earth.
Continue doing what you're doing with more awareness, releasing habitual tensions..
(Check out the Mini Meditations for a Mini Body Scan)
And remember.... If all else fails.....
SMILE..... BREATHE!
Then NOTICE THE MOMENT: Physical sensations, emotions, sounds, sights....
Now allow more time to notice your physical sensations.
If you have time, release tension bit by bit, using your exhales, from the crown of your head to the soles of your feet.
If not so much time, imagine a wave of relaxation washing down your body.
Feel grounded - feel the contact of your feet on the floor,
visualise roots from your waist down: deep, deep into the earth.
Continue doing what you're doing with more awareness, releasing habitual tensions..
(Check out the Mini Meditations for a Mini Body Scan)
And remember.... If all else fails.....
SMILE..... BREATHE!
