Below are two practices which you can do anywhere anytime and some guided meditations.
Further below are some audio guided meditations
Three step Breathing Space
This exercise can be done anywhere at any time. Perhaps when walking along the corridor at work or going into a meeting. It can be in the checkout queue or waiting at traffic lights. It can take as little as 30 seconds or a few minutes. You don’t need to close your eyes for this.
Step 1 Awareness – Acknowledging feelings and thoughts. This is a way of bringing you into the present moment. It is simply a matter of taking the time to tune into how you are feeling. Labelling an emotion helps us to get perspective on it. Notice your thoughts too – perhaps they are racing, or you are winding yourself up. Notice your thoughts and feelings then move onto the next step.
Step 2 Breath – Take your awareness to your breath. The breath can be an anchor which allows our mind to quieten just a little – again this gives us perspective which is what we greatly need in times of stress.
Step 3 Connect – to the whole body. Notice how it feels – maybe it is tense somewhere. Perhaps you find yourself grinding your jaw or making a fist. Maybe you are holding your stomach or your shoulders are stiff. Just breathe into these areas and you may find that they soften.
Lengthening the out breath
A very immediate way of gaining perspective and reducing stress is to lengthen the outbreath slightly for a minute or even shorter. This works because we have to give our attention to the breath when we do it. This means we are not listening to the thoughts that create the stress. We may not realise it but it is the belief in thoughts that fuel stress not situations themselves.
By following these mindfulness exercises you will begin to realise that nothing is worth the unnecessary stress! You will be able to better understand your emotions and live a happier, healthier, mindfulness life.
NOTES: For all these guided meditations please find a comfortable chair before beginning. Sit upright and relaxed. If you are familiar with sitting on the floor in meditation posture then that is ok too.
Guided Mindfulness of Breath and Body – 15 Minutes
Guided Body Awareness Meditation – 15 Minutes
Guided Loving Kindness Meditation 15 Minutes
Guided Choiceless Awareness Meditation – 15 Minutes
Guided Self Compassion/Grandmother Mind – 15 Minutes
Guided Who am I? meditation -15 minutes
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