MINI 'MEDITATIONS'
'On the Go' Pauses for your day to day life.
I have a wats-app group so you can get these meditations directly onto your phone as they happen,
to have with you whenever you might need them. If you would like to join, then send me your number!
These are free for you to enjoy. If however, you'd like to contribute with a donation, go here.
I have a wats-app group so you can get these meditations directly onto your phone as they happen,
to have with you whenever you might need them. If you would like to join, then send me your number!
These are free for you to enjoy. If however, you'd like to contribute with a donation, go here.
|
|
PAUSE Meditation.
Our thoughts and emotions reflect amazingly in our body. If we check in frequently, lengthen our exhales, release physical tension, it sooooo helps to reduce stress! Also in the face of so much uncertainty - (and wonderful opportunity) - smiling, humming and putting a twinkle in your eye will ease your way and bring you more to the moment. |
|
|
ANCHOR Meditation.
When our thoughts get overly crowded, it's helpful to give your thoughts a place to go, where they can rest a while. Many different anchors can be used, and it's helpful to experiment with a few until you find one that suits you, that you can cultivate (see the talk and meditation in the first beginners meditation below - coming soon!). A good place to have an anchor is noticing your breath at the tip of your nose, so whenever thoughts and emotions become overwhelming, your thoughts can rest a while at your anchor. |
|
|
MMMMMMM Meditation.
Humming .... Omming.... Singing is a great way to soothe your nervous system - helping our wonderful Vagus Nerve to calm all the body systems. This mini meditation will get you humming with a smile on your face! |
|
|
THE MOMENT Meditation.
Bringing your full attention to the WHOLE moment - thoughts, physical sensations, emotions, sounds, sights.... Because it was recorded on Spring Equinox, and Saturday, it's a wee bit longer than normal! |
|
|
R.A.I.N Practice
A brilliant Buddhist practice that I learnt from Tara Brach. Recognise. Your thoughts and feelings for what they are Allow. These thoughts and feelings to be there for a while. Investigate. How your body reacts to these feelings and thoughts. Nurture. With compassion, maybe a kind word, releasing tensions... Then rest in the stillness of the practice, even for a few breaths. |
|
|
A MINI MANTRA Meditation.
Breathing in, I smile. Breathing out, I let go. |
|
|
A MINI BODY SCAN Meditation.
When we are caught up in thought and worry, our bodies react, holding tensions in various places (tight shoulders, eyes and eyebrows, belly, chest etc). Sometimes we are not even aware of this tension. The tension then creates a feedback loop - tight shoulders are telling your mind you are stressed, a tight belly is telling your mind you are worried. The tension can sometimes present itself in headaches, IBS, back pain and other physical discomfort. Here's a simple way to start breaking the feedback loop and bringing more awareness to the physical sensations in your body. |
|
|
MINI GRATITUDE Meditation.
Gratitude is an amazing practice. It helps regulate the sympathetic (fight / flight / freeze) nervous system, and conditions the brain to filter negative ruminations. When practicing gratitude, take a bit of time to really FEEL it in your heart. Spend a few moments or longer in the mental and physical sensations. Start with one, then each day add one more! We do have so much to be grateful for, don't we? |
|
|
PANDICULATE!
Move like a cat! |
|
|
NO TALKING ON THIS ONE
Enjoy the moment :) |
|
|
PAUSE Meditation.
When last did you watch the clouds float by, looking at the slow changes and shapes? |
|
|
The Earth Salute
A short Moving Meditation A lovely gentle breath and movement meditation to bring space for your thoughts, focus on your soft, gentle breath and your body moving to release tension. Repeat as many times as you like! |
|
|
NO MATTER WHAT THE WEATHER....
Whatever the weather - really ntice it. The colour. Sounds. Temperature. how does the weather make you fee. Watch whatever your weather is for a while, as you breathe calmly, noticing the life that surrounds you. |
|
|
MINDFUL CUPPA
Whatever you drink today - really, really taste it. Feel it. Enjoy it. |
|
|
STOP AND LOOK
Choose an object to rest your eyes - and really look..... it's shape, colour, texture.... be completely curious about the moment. |
|
|
DAO JE JING
An excerpt from ancient Chinese wisdom, finding the calm in the centre of your being. |
|
|
MINDFUL WALKING
Kick off your shoes, touch the earth gently. |
|
|
ENJOY THE MOMENT
Just the sound of the dawn chorus to lull your mind into peace. |