Nigel Harman

Nigel Harman Actor. Director. Meditator
Press enquiries to themeditatingactor@gmail.com

Have you ever tried to breathe through anxiety, but felt like it wasn’t working? That’s okay. The breath isn’t a cure. I...
14/07/2025

Have you ever tried to breathe through anxiety, but felt like it wasn’t working? That’s okay. The breath isn’t a cure. It’s an anchor. A gentle place to come back to when the mind is loud.

This week, we’re practising breathing with anxiety, not trying to get away from it.
Sitting comfortably now. You may want to close the eyes or soften the gaze.

Begin by noticing the breath just as it is. Then, gradually, soften it, a little slower, a little deeper with each inhale and exhale.

Bring to mind a situation that brings with it a little anxiety. Now begin to pair each new breath with these words;

Inhale: “I see you.”

Exhale: “You are safe.” Or “You are OK.”

Repeat gently. You don’t need to believe the words at first. Just offer them.
You can place a hand on the chest or belly if that feels grounding.

Letting the breath hold what feels heavy, even just for a moment.

When anxiety speaks, what would it feel like to breathe back: “You’re safe. You’re OK.”?

N x

Anxiety often doesn’t knock, it walks in, jaw clenched, thoughts racing, a tight feeling in the chest. So many of you sh...
07/07/2025

Anxiety often doesn’t knock, it walks in, jaw clenched, thoughts racing, a tight feeling in the chest. So many of you shared in recent messages and feedback that anxiety is something you’re navigating and you’re looking for tools to help. This month, we’ll focus on just that.

Each week in July, I’ll guide you through a simple meditation designed to ease anxiety through presence, not pressure. No forcing calm. No fixing. Just gentle ways to meet yourself in the moments that feel overwhelming.

This week, we begin with the first step: awareness. This helps us to create space around anxiety, not to fix it, but to see it more clearly.

Finding a comfortable position. Closing the eyes or softening the gaze. Bringing the attention to the breath, not changing it, just being with it.

As thoughts arise (and they will), try gently labelling them:
If it’s a thought about the future, label it “planning.”
A memory? “Remembering.”
A worry? “Worrying.”
A sensation in the body? “Tightness” or “tingling.”

The labels don’t have to be perfect. Just simple and kind.

Notice, name, and return to the breath. This is a practice of making space, of saying: “I see this, yet I’m not this.”

We are not our anxious thoughts. We’re the one’s witnessing them. Our thoughts can come and go like a leaf floating down the river. Simple huh?!

What kind of thoughts or feelings show up most often when anxiety arises?

N x

You’ve spent a month returning to presence, through breath, everyday moments, and gentle focus. This week, we’ll explore...
30/06/2025

You’ve spent a month returning to presence, through breath, everyday moments, and gentle focus. This week, we’ll explore the body as a place of awareness and grounding.

Finding a comfortable position, sitting or lying down. Letting the eyes close or softening the gaze. Allowing the breath to be easy, begin by bringing gentle awareness to the top of the head.

Noticing any sensation, or lack of sensation. No need to change anything, just noticing.

Let that awareness slowly move down to the forehead, the space around the eyes, the jaw gently inviting softness from the inside out.

Continue down through the neck and shoulders. Invite them to relax.

Now moving into the upper arms, elbows, wrists, fingers. Letting the hands rest gently wherever they are.

Bringing attention now to the chest and ribs, rising and falling with the breath. Then down to the belly, can you soften just a little here?

Now slowly scanning the back, from the shoulder blades to the lower back. Inviting the body to let go. Noticing contact with the chair or floor.

Bringing awareness to the legs. No rush, just steady attention.

Finally, the feet, noticing the heels, arches, toes. The feeling of support beneath you. Recognising sensations from the inside out.

Now rest in this whole body awareness. When the mind drifts, return kindly to the breath and body. A place of peace and presence.

What part of the body today surprised you? I’d love to hear.

N x

Over the past few weeks, we’ve explored presence through breath, body, and daily life. Focus is like a muscle, the more ...
23/06/2025

Over the past few weeks, we’ve explored presence through breath, body, and daily life. Focus is like a muscle, the more we return to our practice the more it grows. However, there will always be days when our minds and bodies feel restless, scattered or tugged in a thousand directions. On those days, try to remember the breath, it is always our steady place to return to.

Let’s take a moment together, 

Finding a comfortable position. Softening the gaze, or closing the eyes.

Bringing the attention to the breath, beginning to slow down the breathing into a gentle inhale and a gentle exhale, repeating this until you find a natural rhythm. 

Now as you breathe in, say: “I am here.”
As you breathe out, “in this moment.”

Breathing in: “I am here.”
Breathing out: “in this moment.”

Repeating gently for a while.

Distractions will come. That’s part of being human, so when they do, notice them, and return to the breath. Our constant anchor.

Presence is a gift, one we give ourselves, one breath at a time.

As we close this month of practice, I wonder when do you most long for presence?

I’d love to hear.

N x

How often do you find yourself halfway through the day, unsure where the attention has been? You’re not alone. In a worl...
16/06/2025

How often do you find yourself halfway through the day, unsure where the attention has been? You’re not alone. In a world of constant distractions, choosing to be present is not always easy.

Over the past two weeks, we’ve explored presence through practice. And here’s the beauty of it, we can find focus and calm anywhere. It can live in the simplest parts of the day.

This week, let’s practise bringing mindful attention into ordinary moments, not to “add” another task to your list, but to enrich what’s already here.

Choose one daily activity, making tea, brushing your teeth, washing your hands.
Do it slowly. With full attention. Notice each sensation, textures, temperatures, scents, movement. A gentle attention.

When the mind drifts, simply return. No judgement. Just curiosity.

Presence isn’t about getting it right. It’s about remembering to notice. And in that noticing, life becomes more vivid, more alive.

Next week, we’ll explore how the breath itself can become your steady home, especially on days where life feels more difficult or busy.

What’s one everyday moment you’d love to savour more this week?

N x

Have you noticed how easily the mind takes flight? One moment, you’re here and the next, lost in yesterday’s worries or ...
09/06/2025

Have you noticed how easily the mind takes flight? One moment, you’re here and the next, lost in yesterday’s worries or tomorrow’s lists. Last week, we began by noticing the breath and the body as a simple doorway into being aware and present.

This week, let’s add another technique to the toolkit. We are going to be using breath counting which is a gentle way to anchor focus when the mind is scattered

Settling now, lowering the gaze or softly closing the eyes.

Bringing the attention to the breath.

Begin to count each breath cycle… inhale… exhale… one.

Inhale… exhale… two.

Continue to ten. If you lose track (and you might), no worries. Just begin again. Once you get to ten check in with yourself, how do you feel?

Remember, the goal of meditation isn’t perfection. It’s the practice of returning, over and over.

Next week, we’ll take this further, exploring how to weave presence into the everyday moments.

What helps you refocus when life feels messy?

N x

So many of you shared in our recent survey that you’d love more ways to cultivate focus and presence. Sometimes it can f...
02/06/2025

So many of you shared in our recent survey that you’d love more ways to cultivate focus and presence.

Sometimes it can feel like the world is pulling us in every direction and it can be hard to even think straight. So this month, each week, I’ll share a simple technique to help you find focus and presence. Today we are going to return to what matters, this breath, this moment.

Finding a comfortable seat, grounding the feet and resting the hands. Softening the gaze or closing the eyes.

Now, bringing the attention to the breath. There is no need to change it, just notice how it moves, in and out.

Feeling the expanding and falling of the ribs with each inhale and exhale. Stay with this for a moment.

Next, feel the contact points around you, the feeling of the feet on the floor, the back against the chair, the hands resting. Letting yourself relax deeper with each exhale.

When the mind drifts (and it will), simply smile and note it, then gently, come back to the next breath.

Presence isn’t a destination. It's practice, returning, again and again.

Next week, we’ll explore another simple tool for steadying a wandering mind.

When do you notice the mind most loves to wander? I'm intrigued.

N x

What does peace mean to you? Is it silence? Stillness? A certain feeling in the body?Often we chase peace like it’s some...
26/05/2025

What does peace mean to you? Is it silence? Stillness? A certain feeling in the body?

Often we chase peace like it’s something far away. Yet what if it’s closer than we think?

As we move through our month of calming practices, today’s meditation invites us to rediscover the peace already within us. Let's explore that now.

Finding a comfortable seat. Closing the eyes or softening the gaze.

Bringing attention to the breath. With each inhale, silently say: “I welcome peace.”

With each exhale: “I let go of worry.” Or stress or busyness, whichever feels most relevant to you today. After a few rounds just try whispering to yourself “peace” on the in breath and “let go” on the out breath.

If distractions arise, it’s fine. They’re not a sign of doing it wrong. They’re an invitation to return to the next breath. The magic moment.

“Peace.”

“Let go.”

Peace isn’t something to be chased, it’s inherent in us. It’s something we rediscover by slowing down, by pausing to check in with ourselves and notice how we are doing, and what we need in this moment. 

When do you feel most at peace? 

N x

Ever caught yourself stuck in a loop of worry, replaying conversations, predicting disasters, overthinking every choice?...
19/05/2025

Ever caught yourself stuck in a loop of worry, replaying conversations, predicting disasters, overthinking every choice?

You’re not alone. Worry is the mind’s attempt to feel safe, it just sometimes gets carried away. Our focus on calming techniques continues this week as we look at how to soften and create more spaciousness in the mind. Today, let’s practise easing that loop.

Settling into a comfortable position. Softening the gaze or closing the eyes.

First, notice if the body is already holding tension. Tight jaw? Clenched shoulders? Heavy chest? Let’s take a moment to breathe into those spaces. Inviting them to soften as best they can with each exhale. 

Now, picture your thoughts like clouds drifting across the sky. Each time a worry thought pops up, label it: "Thinking" or “planning” or “listing”. Then return the focus to the next breath.

The same worries may keep showing up and that’s ok. Your job isn’t to banish them, we are not superhuman, yet you can gently come back to the breath, again and again, easing the body and calming the attention. 

Over time, the sky clears. The clouds move on by. 

What’s one small thing you could let go of worrying about today?

N x

What’s your first reaction when a ‘difficult’ emotion shows up? Fight it? Numb it? Pretend it’s not there?As we continue...
05/05/2025

What’s your first reaction when a ‘difficult’ emotion shows up? Fight it? Numb it? Pretend it’s not there?

As we continue our journey into finding calm this month, today we’re exploring how meditation can help us meet all of our emotions, even the ones we’re tempted to label as ‘negative’, without being overwhelmed by them.

Part of being human is feeling a whole range of stuff. It’s perfectly normal. What matters is how we relate to them, and how we allow (or don't allow) them to steer us.

Finding a comfortable position. You may want to close the eyes or lower the gaze.

Start by breathing naturally, simply noticing the breath move in and out of the body. Perhaps feeling the rise and fall of the chest, or the warm air leaving the nose.

Now, bringing to mind a moment you’ve struggled with recently, it doesn’t need to be anything major, nothing traumatic. Could be an argument, a time where you let yourself down or where you were unkind.

Gently naming the feelings that arise with it: “This is sadness.” “This is fear.” Without judging. Without pushing it away. Allowing this feeling to just be here.

Noticing now where it lives in the body. It might be the heart, the throat, in the tummy? And when you’re ready offering some words of compassion to yourself, “I care about this suffering” “You’re going to be just fine” “I love you”.

Breathing. Resting in this warmth.

Emotions lose their grip when we acknowledge them with kindness.

What’s one emotion you want to meet more gently this week?

N x

Ever felt like the world is a bit loud sometimes? Like the mind is reeling even when the body’s still?This month, we’re ...
28/04/2025

Ever felt like the world is a bit loud sometimes? Like the mind is reeling even when the body’s still?

This month, we’re focusing on calming techniques, a couple of simple ways that meditation can help us to slow down and steady ourselves, even when we feel like we are in the middle of chaos.

Let’s begin with a short breathing practice,

Finding a comfortable seat, softening the gaze or gently closing the eyes.

Bringing the attention to the breath, there is no need to change it, just noticing how it is right now.

Now, gently invite the breath to slow down. A helpful technique to do this is
counting. If you breathe in for a count of four and then out for a count of six.

Inhale, 1-2-3-4…
Then exhale, 1-2-3-4-5-6…

With each exhale, see if you can relax the body further, allowing it to release and open.

Longer exhales naturally cue the nervous system to ease. If you lose the count, no worries, simply start again, this is about being present, not perfect.

After a few rounds, noticing if anything is shifting, even slightly?

Calmness isn’t something we force, it is something we encourage by connecting with our body.

When do you most crave a moment of calm in the day? I’d love to hear.

N x

As we round off this month’s exploration of relationships and meditation, let’s turn inward — toward the relationship we...
21/04/2025

As we round off this month’s exploration of relationships and meditation, let’s turn inward — toward the relationship we have with ourselves.

Sometimes, the deepest connection begins with simply being present. With ourselves. With our breath. With this moment.

This week, we’re exploring standing meditation — a quiet way to come home to your own body.

If you're able to stand, if not you can practice this sitting, come to a comfortable position: feet hip-width apart, knees soft, spine tall. Letting the arms rest gently by the sides.

Feel the ground beneath you. Notice how it supports you — whether you're standing or seated.

Letting the shoulders soften. Letting the muscles of the face relax.

Begin to notice the breath. No need to change it — just being aware. Inhale. Exhale.
As you settle into stillness, invite a sense of curiosity. What does it feel like to be in the body, right now? Take a few moments.

Now, with each breath in, feeling yourself arriving more fully. With each breath out, feeling tension release.

You are a mountain steady and strong, able to deal with all weathers. You are here. You are enough.

Stay for as long as you like. When you're ready, gently bring movement back.
Wiggle your fingers. Roll your shoulders and head. Ah, lovely.

Take a moment. How did that feel? What shifted, even slightly?

N x

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