5 Step Meditation

13/02/2025

Learn to meditate. Sessions in Troon.

Join me for one-to-one meditation sessions in Troon. You can learn my 5-step method of meditating and have time for discussing your experience with me. The 5-step meditation approach which underlies every session is ideal for ultimately learning to meditate without guided practice and suits beginners and more experienced meditators alike. The sessions build on tried and tested methods with easily accessible meditation (including mindful meditation, visualisation, mantra) and relaxation techniques (including progressive muscular relaxation, breathing exercises). I’m a qualified and experienced meditation teacher and professional relaxation therapist (member of the Association of Holistic and Complementary Practitioners). Contact me, Rhona, by email at 5stepmeditation@gmail.com to find out more and get started on a course.

08/08/2024

There are a lot of guided meditations being offered online so what do I have to offer that is different, you may ask. Well, I can provide meditation sessions for people who normally find it difficult to meditate. The practices are only about fifteen minutes long and are divided into 5 distinct steps. I introduce you to a wide variety of techniques so you can dip your toes into the world of meditation and mindfulness and experiment with many methods until you find what’s right for you. There is time in each session for reflecting on your experience which is a really valuable part of your journey. I am certain that you will find something of value in my sessions. There is something for everyone and you can learn techniques that will become a treasured part of your future regular meditation. Based on my sessions you may even begin to practice daily and I give you plenty of content to stimulate you in that quest if that is your aim.

10/03/2024

Learn to Meditate: Sessions on Zoom

Check out my website www.5stepmeditation.com to find out about Zoom meditation sessions with me. Contact me, Rhona Birrell Weisen, by direct messaging or email to 5stepmeditation@gmail.com to get started on a course at a time and pace that suits you (subject to availability).

The 5 step meditation approach which underlies every half-hour session is ideal for ultimately learning to meditate without guided practice and suits beginners and more experienced meditators alike.

You pay for my services only if you are satisfied with your experience of the course. So you have nothing to lose and so much to gain. If you remain unsure about starting meditation with me we can meet on zoom for a free 5 minute taster session and a chance to chat about the courses I have available.

08/02/2024

In my approach to meditation I introduce the you to short and accessible practices based on a clear 5 step approach. This approach is helpful if you find that you get lost in meditation. You stay focused on a specific step and know that we will soon move on to the next step so this might help make you less agitated. If you do a practice several times you should become familiar with the steps and can then aim to do the practice without my assistance and without a recording. This approach is empowering. It can be of great value to people who find it difficult to sit through a guided practice but who could potentially meditate on their own. When you do this what started as a brief 15-minute practice can become much longer, perhaps 30 minutes or even an hour. Through time you can expand the meditations to the length that suits you when you feel ready to do so. That is the beauty of my 5 step meditation approach. You start by being guided but as soon as you feel ready you make the meditations your own. This can be a very rewarding experience.

19/10/2023

Did you know that it’s fine to meditate lying down. You don’t have to take a traditional posture sitting up with crossed legs to meditate. It is often said that you’re best sitting with the spine self supporting so that you are in an alert position. But if I’m sitting, I find it perfectly fine to prop myself up with pillows that support my back. I have a very weak back and sitting with my spine unsupported is guaranteed to give me pain. So I prop myself up. And sometimes I lie down. The important thing is that the spine is straight, yet not rigid. You want to be able to breathe well. The only risk when you’re lying down is that you might feel sleepy or even fall asleep. This might not worry you. And it might be welcome if you’re meditating before bed and don’t mind if you fall asleep. Frequently, I meditate lying down when I wake up in the middle of the night and hope to get back to sleep. I have sometimes quite long meditation sessions in these circumstances, which I feel do me the world of good. So don’t be put off meditation by that image of someone cross-legged. You can make yourself comfortable in a quiet place, even if that happens to be your bed.

14/09/2023

In my last piece I made reference to the joy and comfort and relaxation I get out of meditation. But you should know you don’t have to experience any of these things for meditation to be working for you. Even if you did find it boring or if you felt agitated it can still be good for you. It is in those meditation sessions when you are most distracted that you are training your mind the most (if each time you get distracted you bring your attention back to the focus of your meditation once more). And it is when you are most distracted that you can learn more about yourself. Where does the mind go when you sit to meditate? That is a lesson for you in understanding the working of your own mind. In your meditation session you might find yourself just watching the mind’s distractions come and go. That can be a good session too, perhaps just naming each distraction (such as worrying, daydreaming, planning). You don’t have to find peace for the meditation to work for you. So I encourage you to keep meditating if you’re a meditator finding it difficult. Or you can give it a go if you’re new to meditation in the knowledge that you can’t fail. There is always something to learn from the experience.

01/09/2023

So you think meditation is boring. Perhaps the idea of sitting doing nothing doesn’t appeal to you. Let me challenge you to discover an approach that keeps the experience of meditation interesting. You will be really training your brain as I introduce many different techniques in a succinct way. If something I introduce doesn’t appeal to you we soon move onto the next technique. You are bound to find something that resonates with you. I used to find meditation boring myself until I was able to piece together all of my favourite ah ha moments that I’d experienced over the years of meditating. I was then able to choreograph a whole variety of meditations that piece together great techniques for you to discover. These meditations now bring me comfort and relaxation and joy. So why not join me on a fascinating journey into the realms of meditation and mindfulness. We will have plenty of time to discuss how the experience is for you. I’m quite convinced you won’t find it boring.

02/08/2023

Meditation sessions available online with plenty of time for discussion of your experience with a qualified teacher. Why not try a free introductory taster session. Just get in touch at 5stepmeditation@gmail.com to get started. You can check out my website to find out more at www.5stepmeditation.com Looking forward to hearing from you, Rhona

01/01/2023

May 2023 bring you much joy and harmony. A FREE taster session is available on zoom to anyone interested in trying out my 5 step meditation approach. Contact me on 5stepmeditation@gmail.com

You can experience a brief practice with me before deciding whether you’d like to try out my 5 Step Meditation sessions. You can find out more about my courses on www.5stepmeditation.com

22/12/2022

24/11/2022

Learn to Meditate: Sessions on Zoom

Check out my website www.5stepmeditation.com to find out about online meditation sessions with me that use an innovative 5 step approach.

I can deliver two 8-session courses covering a variety of meditation techniques or a 5-session course in mindfulness to individuals or small groups. I can also offer ongoing drop-in sessions, for example, for colleges or the workplace.

These half-hour sessions introduce you to a wide variety of meditation techniques to ensure you find something that works for you. The variety keeps it engaging and interesting. The sessions are secular and brief and should suit busy people as well as people who find the notion of long periods of meditation off-putting.

The 5 step meditation approach which underlies every session provides a structure to the practice. It is ideal for ultimately learning to meditate without guided practice and suits beginners as well as people with some experience of meditation.

About Me I’m a qualified, experienced and insured meditation teacher and professional relaxation therapist (member of the Association of Holistic and Complementary Practitioners). I have masters degrees in psychology and social studies, and a certificate in social work from Oxford University. I

29/08/2022

Learn to Meditate: Sessions on Zoom

Check out my website www.5stepmeditation.com to find out about meditation sessions with me that use an innovative 5 step approach.

I can deliver two 8-session courses or a 5-session course to individuals or groups, or offer ongoing drop-in sessions, for example, for colleges or the workplace.

These sessions introduce you to a wide variety of meditation techniques to ensure you find something that works for you. The variety keeps it engaging and interesting. The online sessions are secular and brief and should suit busy people as well as people who find the notion of long periods of meditation off-putting.

The 5 step meditation approach which underlies every half-hour session provides a structure to the practice. It is ideal for ultimately learning to meditate without guided practice and suits beginners and more experienced meditators alike.

About Me I’m a qualified, experienced and insured meditation teacher and professional relaxation therapist (member of the Association of Holistic and Complementary Practitioners). I have masters degrees in psychology and social studies and a certificate in social work. I am a former WHO