04/08/2020
Mindful Meditation
I recently completed a year-long mindfulness teacher training in MBCT and MBSR with Mindfulness Scotland. I have completed two 10 day silent vipassana retreats.
Screen Shot 2020-07-19 at 08.04.22.png“Breathe and let be.” John Kabat Zin
In times of change our breath can be an anchor. When feeling anxious or upset, returning to a place of stillness can feel safe and reassuring. Mindful meditation can offer you the opportunity to do that. Do you want to take that opportunity?
I have been meditating for 15 years, yet like many, I struggle with the discipline of meditation. However, I keep returning to it in times of stress and anxiety. I hope these mindful meditations are helpful to you.
Here are some simple mindful meditations you can use every day. This will be updated as I go along. Feel free to explore!
Hope, July 2020
A 20 minute mindful meditation on hope and fear at a time when we are starting to explore the world outside again, with hopes of a return to the familiar, or steps towards a new beginning. Acknowledging the fear that may accompany this hope can be helpful in keeping us grounded as we explore. Happy adventures!
//s70.podbean.com/pb/67b659abdb8790c74316126509dbb93d/5f29be3f/data4/fs137/5190256/uploads/20200719_070115.m4a?pbss=80a32c05-fb5f-5c07-810c-95f108f60d45
“The only way to get rid of the fear of doing something is to go out and do it”. (Feel the Fear and Do it Anyway, Susan Jeffers – an old favourite of mine)
2) Self Protect and Connect, July 2020
A 20 minute mindful meditation on self-protection and connection. In a time when we need to shield ourselves from the outside world in a way we may not have experienced before, we may also have a human desire to connect. This meditation invites you to notice your responses to this contradiction and allows you to explore and accept the sensations that arise as you do so.
//www.podbean.com/media/share/pb-978dt-e3dc41?utm_campaign=w_share_ep&utm_medium=dlink&utm_source=w_share
“Until you make the unconscious conscious, it will direct your life and you will call it fate.” (Carl Jung )
3) 45 minute Mindful Sitting Meditation
This meditation invites you to sit with your physical sensations, breath, sounds, thoughts and emotions with acceptance and awareness. It can be that by doing the same meditation every day takes you to a deeper practice. Namaste.
https://drive.google.com/file/d/1KcS0ZZXH8-MnNjTksWPGecS1e_Bx2uKG/view
“Worry pretends to be necessary but serves no useful purpose” (Erkhart Tolle)
4)Mindful Silence
A 20 minute mindful meditation on the theme of silence. As we move into different stages of these extraordinary times, the noises and sounds change. Sometimes they are welcome, sometimes we yearn for the silence we found for a short time. This meditation invites you to be aware of the silence between breaths, between thoughts and emotions and between sounds, and to listen to that silence, noticing whatever arises for you, moment-by-moment.
“When words become unclear, I shall focus with photographs. When images become inadequate, I shall be content with silence.”
(Ansel Adams)
///Users/apple/Desktop/20200724_082950.m4a
5)20 Minute Mindful Body Scan
An invitation to pay attention to sensations that arise as you take a journey around your body, using your breath to anchor you in the present moment.
///Users/apple/Desktop/20200727_074153.m4a
6)5 Minute Meditation – 3 Step Breathing Space
Be aware, gather and expand in this short, 5 minute meditation that can be used anywhere. Enjoy!
file:///Users/apple/Desktop/20200801_084106.m4a
