Nigel Harman (2026)

01/04/2026

Have you felt the sun on your skin these past few days?
What if you could carry that warmth with you… anytime you need it?

Join me for a short meditation using visualisation to help your body relax.

Where in your body could you invite a little more warmth today?

Save this for when you need a reset

N x

30/03/2026

This month we’ve explored sleep, rest and the art of switching off. And if there’s one thing many of us discover, it’s that rest isn’t something we force… it’s something we allow.

So today’s meditation is a gentle return. A chance to gather everything we’ve practised and come back to something simple, each breath.

Find a comfortable position, sitting or lying down. Letting the eyes close or softening the gaze.

Begin by noticing the breath just as it is, there is no need to change it, just simply feel it moving in… and out…letting each breath anchor you.

Where do you feel it most clearly today? The nose...chest…belly?

Now, if it feels comfortable, begin to gently deepen breathing, inhale slowly through the nose for a count of four…pause softly…then exhale for a count of six.

Letting each exhale be long and unhurried.

With each breath, imagine the body softening just a little more, the shoulders dropping, jaw unclenching and the space around the eyes easing.

This is the nervous system learning what it feels like to settle, ignoring the urge to rush or perform.

Let me know how you found it,

N x

25/03/2026

What if just one minute could shift everything? Join me for a quick reset today, no pressure, no perfect posture, just a small pause for you.

Can you give yourself that, right now?

Breathe in. Slow down. Let it all soften

Let me know how it goes,

N x

23/03/2026

Sadly learning to switch off and relax is not as simple as flicking a switch, we often need to signal to our body and brain that we are slowing down, heading towards rest.

This week is about creating a simple bedtime meditation ritual that signals safety to the body.

Sit comfortably before bed and let the eyes close.

Place one hand on your chest and one on your belly.

Notice the inhale moving beneath your hands. Notice the exhale gently lowering them.

Begin to slow it down, inhale for four…..exhale for six….

With each out breath, imagine dimming the internal lights.

Scan the body for tension, bringing attention to the forehead, jaw, neck, shoulders and belly.

Each exhale is an invitation to release one small layer of holding.

Silently repeat, ‘the day is complete’ not flawless or perfectly resolved, but complete enough.

Breathing in…breathing out…

Let the breath become smoother, quieter, softer.

You are teaching the nervous system that night time is safe. That rest is allowed.

Stay here for a few minutes.

What simple, repeatable ritual could support better sleep this week?

N x

18/03/2026

What if calm was just a few breaths away?

Join me this morning for a gentle meditation using simple counting to steady the mind and settle the body.

A quiet, accessible practice to help you arrive, slow down and begin the day with ease.

Have a great day,

N x

16/03/2026

Do you ever go to sleep, but don’t wake up feeling restored? This week is about deep relaxation meditation. A guided body scan to help the body truly let go.

Finding a comfortable position, lying down and closing the eyes.

Now bring your attention to the breath.

Inhale slowly through the nose, feeling the ribcage widen. Exhale gently, feeling the whole body sink deeper into relaxation.

Again, slowly breathing in and creating space…and slowly breathing out, releasing.

Now, bring attention to the feet. Notice sensation, warmth. Tingling. Heaviness. Nothing at all.

On the next exhale, imagine the feet softening completely. From the inside out.

Moving slowly up through the calves and thighs. Inhale…exhale… allowing the muscles to release.

Bringing awareness to the hips and belly. So many of us hold tension here. On the out breath, let the belly soften. You are resting, you can relax.

Now let the shoulders drop, soften the hands, unclenching the jaw, allowing the tongue to rest.

When thoughts appear, notice them and then gently return to the next breath. The next softening.

This is deep rest, even if sleep hasn’t arrived yet the body is freeing itself, letting go.

Stay here for a few minutes.

When was the last time you allowed the body to truly switch off, even briefly?

N x

11/03/2026

How much are you carrying right now that you could put down?

Not forever. Just for a moment.

Take a breath. Let the shoulders soften. Let the jaw unclench. Allow the mind to stop gripping the day quite so tightly.

For a few seconds you do not have to solve anything. You do not have to plan the next step.

Just sit here. Breathing. Being.

What happens if you let one small thing go, even for ten seconds?

N x

09/03/2026

It’s remarkable how quiet the world can be at night, yet how loud the mind can become. This week we practise not wrestling with thoughts, but inviting them to move on through.

Lying down comfortably, or sitting, closing the eyes or softening the gaze.

Begin by noticing the natural rhythm of the breath, feeling the inhale entering cool through the nose, and feeling the exhale leaving warmer.

Inviting each breath to deepen.

This gentle breathwork supports the nervous system, the part responsible for rest and digestion. No need to feel pressure here, to try too hard, the body already knows what to do. Trust it.

Now, can you scan the body for tension? Is the brow furrowed? Are the shoulders tight? The belly knotted?

On the next exhale, consciously soften an area. When an anxious thought appears, notice it. You might silently say, “thinking” or “worrying.” And imagine it as a cloud drifting across a wide sky. Noticeable, yet not permanent, floating along with the wind.

Then, when ready, return to the breath, the belly rising and falling, the chest expanding and releasing.

If you notice frustration creeping in, meet that with kindness too. Even lying here breathing slowly is a form of deep rest.

Staying here for a few peaceful minutes. At ease and free.

What happens when you stop trying to win the argument with thoughts at night, and just let them float on by?

N x

05/03/2026

Come and join me in person on 14th March studios for a 3 hour workshop with the wonderful

Together we will be running a yoga and meditation blended workshop focusing on releasing anxiety and tension. Book on the website

Hope to see you there,

N x

02/03/2026

A new month, and the days are transforming.

The light stretches a little further into the evening and mornings arrive with a softer brightness. Well, some mornings!

And while nature adjusts, our nervous system can take a little longer to follow. Longer light can mean later evenings. A busy mind can mistake brightness for “staying awake.”

So this week’s guided meditation is for sleep and transition into it. Not crashing into bed and hoping for the best, but easing the body into rest and sleep. For many of us, the day doesn’t automatically end when the head hits the pillow; that's when the mind senses an audience and begins its madness monologue!

Finding a comfortable position, perhaps sitting on the edge of the bed or lying down. Letting the eyes close or softening the gaze.

Begin by noticing the breath exactly as it is. No need to change it, just notice. Where do you sense it most clearly? At the nostrils as cooler air enters and warmer air leaves? In the chest as it gently rises and falls? Or in the belly as it expands and then softens?

Stay there for a few breaths. Simply feeling the movement in…and out.

Now, if it feels comfortable, begin to lengthen the exhale.

Inhale through the nose for a steady count of four…pause gently at the top…then exhale for a count of six. Relaxed and open.

Let the exhale be like a quiet, warm release. Lovely.

Notice what happens in the body when the out breath is longer. Often the shoulders drop a fraction. The jaw loosens. The nervous system takes the hint to chill.

With each exhale, imagine releasing the day.

That conversation.
That email.
That moment you can let go off.

Breathing in…breathing out… softening.

Now, bringing the attention to the body more broadly.

Notice the points of contact beneath you. The mattress taking your weight. The pillow supporting your head. The earth holding you.

Let the forehead soften. Relax the face. If thoughts about tomorrow appear, gently label them “planning” and let them go.

Each time you notice you’ve drifted into thinking, guide yourself back to the next peaceful breath. And….relax, letting the body wind down.

What shifts when you prepare for sleep with kindness?

N x

26/02/2026

Anxiety does not just sit in the mind. It settles in the shoulders, the jaw, the belly.

On Saturday 14 March I will be at in person with for a three hour workshop where we work with both body and mind, rather than trying to think our way out of it.

Emily will guide a creative flow yoga practice to wake the body up and shift stuck energy. I will share simple, practical meditation tools to help steady the mind when it starts racing.

Tickets are on the website and via the link in my stories.

See you there,

N x

25/02/2026

What if you didn’t need to get anything done for a moment?

We are so used to living in doing mode. Fixing. Planning. Pushing. Measuring the day by how much we tick off.
But underneath all of that, there is a quieter place. A natural ease. A state that does not need improving.

This is a small invitation to stop striving and come back to simple stillness. To let your shoulders drop. To unclench the jaw. To remember that being is enough, just for now.

When was the last time you let yourself rest without earning it?

N x

Nigel Harman

01/04/2026

30/03/2026

25/03/2026

23/03/2026

18/03/2026

16/03/2026

11/03/2026

09/03/2026

05/03/2026

02/03/2026

26/02/2026

25/02/2026

Address

Website

Alerts

Contact The Practice

Shortcuts

Share