Nigel Harman (2025)

08/10/2025

This is simply called allowing

N x

06/10/2025

October sometimes has that in between feeling, doesn’t it? One minute sunshine, the next grey sky and a wind that makes you grab your umbrella and coat. Sometimes, our inner life can feel the same, a mix of calm and cloud throughout the day.

This week, we’re starting our new theme for the month. We are going to focus on how meditation can help us manage emotions. We are going to learn to notice the “forecast” inside, without rushing to fix it. Just observing what’s here, with curiosity and care.

Let’s take a few minutes together.

Finding a comfortable position. You might like to soften the gaze or gently close the eyes.

Now, take a slow breath in and out through the nose. And again, inviting the breath to slow a little.

Quietly ask yourself: “What’s my inner weather like today, in this moment?”

Maybe you feel light and breezy. Maybe you feel a bit foggy. Maybe you can’t tell and that’s fine too.

Try and notice where that feeling lives in the body. A tight chest, fluttery stomach, heavy shoulders, warmth somewhere unexpected?

With the next breath, try breathing into that place, imagining each breath bringing more space and awareness.

Keep noticing and breathing, there’s nothing to change, nothing to fix. Just a simple attention;

“This is what’s here.”

“I can be with it.”

Like the weather, emotions shift on their own in time, you don’t have to chase the sun or fight the rain.

As the season shifts, what emotion have you been noticing most and what happens when you let yourself simply be with it, rather than trying to change it?

N x

06/10/2025

October sometimes has that in between feeling, doesn’t it? One minute sunshine, the next grey sky and a wind that makes you grab your umbrella and coat. Sometimes, our inner life can feel the same, a mix of calm and cloud throughout the day.

This week, we’re starting our new theme for the month. We are going to focus on how meditation can help us manage emotions. We are going to learn to notice the “forecast” inside, without rushing to fix it. Just observing what’s here, with curiosity and care.

Let’s take a few minutes together.

Finding a comfortable position. You might like to soften the gaze or gently close the eyes.

Now, take a slow breath in and out through the nose. And again, inviting the breath to slow a little.

Quietly ask yourself: “What’s my inner weather like today, in this moment?”

Maybe you feel light and breezy. Maybe you feel a bit foggy. Maybe you can’t tell and that’s fine too.

Try and notice where that feeling lives in the body. A tight chest, fluttery stomach, heavy shoulders, warmth somewhere unexpected?

With the next breath, try breathing into that place, imagining each breath bringing more space and awareness.

Keep noticing and breathing, there’s nothing to change, nothing to fix. Just a simple attention;

“This is what’s here.”

“I can be with it.”

Like the weather, emotions shift on their own in time, you don’t have to chase the sun or fight the rain.

As the season shifts, what emotion have you been noticing most and what happens when you let yourself simply be with it, rather than trying to change it?

N x

03/10/2025

This is something I care about deeply. Each year in the UK, 46,300 children lose a parent, that’s about 1 in every 29 young people.

When a family is facing serious illness or bereavement, children carry that experience with them everywhere they go, including school.

That’s why the Ruth Strauss Foundation has created Responding in the Moment, a new fully funded training resource for schools. It’s designed to give everyone the confidence to support a child facing grief.

🔗 I’d encourage you to take a look and sign up at https://ruthstraussfoundation.com/schools-programme/

Together, we can make sure no child feels alone at one of the hardest moments of their life.

N x

29/09/2025

Do you ever feel like you’ve already run a marathon? The month begins with fresh starts, but can quickly slip into full calendars, busy minds, and very little pause.

This is your reminder, you can reset, anytime. It doesn’t always need to be still and quiet. Sometimes movement is medicine, a playful shake, a deep breath and a gentle release.

Let’s try it together now.

Finding a comfortable position. If you’re able, come to standing.

Taking a breath in and as you exhale shake out the arms,shoulders, and legs, allowing any tension to melt away.

Take another deep breath in, then exhale with a sigh as you roll your shoulders back and down, letting the tension roll away.

Stretch tall toward the sky and then let everything release as you exhale again.

Feeling the body awaken as energy flows through each part.

Notice what shifts after just a moment of shaking and stretching. It’s beautiful and fun and allows us to not take ourselves so seriously!

A reset can be light, playful or even a little messy. What kind of reset does your body crave today?

N x

22/09/2025

Transitions often feel rushed, the end of one season, the beginning of another. What if we softened into them instead? This week we’re continuing our journey by discovering how even moments of change can become gentle arrivals.

Let’s take a moment together,

Taking a comfortable position. Closing the eyes or letting the gaze soften.

Now bring awareness to the crown of the head.

Notice any sensation or tension. Let’s now invite softness, letting tension melt away.

Keep moving slowly down the body, the forehead, eyes, jaw, shoulders. With each exhale, release just a little more tension.

Continue through the arms, chest, belly, legs, all the way to the feet.

Letting the whole body soften, one breath at a time.

Transitions don’t need to be rushed. They can be gentle arrivals.

What transition in your life could use a little more softness right now?

N x

15/09/2025

Change can feel unsettling, new terms, shifting schedules and darker evenings. Our instinct is often to resist. But what if, instead, we breathed with change? This week we’re deepening our theme, noticing how we can meet life with steadiness rather than resistance.

Let’s take a moment.

Finding a comfortable seat if you want, you may want to close the eyes or soften the gaze.

We are going to take a couple of slow inhales and exhales to find a comfortable rhythm of breathing.

Now take a slow inhale and whisper ‘I welcome change.’

Exhaling gently now saying ‘I am steady.’

“Change.” “Steady.”

Continue for some moments, pairing inhale with acknowledgement and exhale with steadiness.

When everything feels fast, grounding is a way to anchor yourself. Notice how it feels meeting change as an invitation, rather than pushing it away.

What change are you living right now and how might you meet it with steadiness?

N x

08/09/2025

Ever had one of those mornings where your mind is already running at full tilt before you’ve even had a sip of tea?

September has a way of doing that, new schedules, fuller diaries, and suddenly we’re already two steps ahead.

This week we’re continuing our theme of meeting change by slowing down, resisting the urge to rush ahead and instead arriving fully in the moment we’re in.

Let’s pause now.

Finding a comfortable position, you may want to close the eyes or soften the gaze.

Bringing the attention to the breath and encouraging a gentle natural rhythm.

When you feel ready, bring to mind one everyday moment, it doesn’t need to be something important, just something simple like brushing teeth, waiting for the kettle, or tying your shoes.

Now imagine slowing it down, even just a little, being present for every motion.

Imagine bringing more intentionality to the moment, noticing textures, sounds, sensations of that moment.

This is not about a big transformation. Just a small focusing, a soft shift into presence that we can do at any time throughout the day.

How does it feel to do these actions mindfully, not multitasking or scrolling on your phone? Bringing a full attention to whatever you are doing right now. From washing up to dancing. Life doesn’t have to be lived on fast-forward. Be here now.

Where could you bring a little more presence to this week?

N x

01/09/2025

September always carries a sense of change, the shift in season, new school terms, busier routines, a quicker pace. It can feel exciting and overwhelming all at once.

This month, I’ll be sharing practices to help us meet change with steadiness, grounding ourselves when life speeds up, breathing with uncertainty, and remembering that we can always reset.

This week we’re beginning our September theme by grounding, finding steadiness when life feels like it’s moving too fast.

Let’s take some time together now,

Finding a comfortable position. You might like to soften the gaze or close the eyes.

Taking a slow inhale… and a deep exhale. Doing this a couple of times trying to slow down the breathing and ease into this moment.

When you feel ready, notice the feet contacting the floor. The steadiness underneath you. Relaxed and strong.

Bringing attention now to the contact of the body with the chair or floor, allowing yourself to be supported and held. Breathing here.

Now, resting the awareness on the breath, not forcing it, just following its gentle rhythm. At peace.

Each time the mind races ahead, you can return at any moment to our simple anchor, the breath.

What helps you feel most grounded when life speeds up?

N x

25/08/2025

Sometimes life feels fast. Too many tabs open, too many things pulling at the attention. In those moments, it helps to have something steady to return to, in meditation we call this an anchor.

Continuing our theme of small habits that make big changes. This week, we’re working with everyday anchors, using the senses to come back into the body, into the moment.

Let’s begin.

Finding a comfortable position. You might close the eyes or soften the gaze.

Taking a breath or two, slowly in and slowly out.

Begin by noticing sound. Not seeking anything out, just listening to what’s already here, distant noises, the hum of the room, birds in a tree.

Now, bringing the attention to touch, perhaps placing a hand on the chest, feeling the rise and fall there. Or simply noticing where the hands rest, the texture beneath them.

Then, bringing the awareness to sight. If the eyes are closed, you might open them slightly and take in the space. Shapes. Light. Colour.

Each of these is a doorway. A gentle way to return when the mind wanders.

You don’t have to fix or change anything, just anchor. And when you drift (as we all do), come back again peacefully. Aaaah.

Which of the senses helps you feel most grounded?

N x

11/08/2025

Ever feel like mindfulness is something you have to plan or perfect? It’s only real if it happens on a cushion, in total silence and with zero distractions?

This isn’t necessarily the whole story.

Today we begin our August exploration of everyday mindfulness, looking at small practices that may give us big changes.

Finding a comfortable position. You might soften the gaze or gently close the eyes.

Let the shoulders relax and the breath settle. Finding a gentle rhythm now.

When you feel ready, begin to notice what’s here. Sounds in the room and beyond. The contact points of where the body meets the floor or chair. The breath as it moves in and out.

You don’t need to force anything. Just this, a gentle noticing.

Now, choose one thing to rest the attention on. Stay there for a few moments. Each time the mind wanders, simply note it and return to the point of focus. No judgement.

This is the practice. Small. Simple. Repeatable.

Mindfulness doesn’t require a huge shift. Sometimes, one breath of presence is enough to change the direction of a moment.

What’s one everyday moment you’d like to bring a little more awareness to this week?

N x

04/08/2025

Another month begins. Maybe you’re already thinking about what needs to get done, what’s coming next. But before you move forward, take a breath. Give yourself a moment to arrive fully in your body, right here, right now.

Find a comfortable position and either close your eyes or soften your gaze.

Take a slow, deep breath in… and gently exhale.

Let your awareness settle into this moment.

Start at the crown of your head, notice any sensation or tension.

Then bring your attention to your forehead… your eyes…

Let each area soften as you breathe.

Move slowly down,

To your jaw… your neck… your shoulders.

Let go, just a little more with each breath.

Feel your arms… your hands…

Notice the rhythm of your chest rising and falling.

Feel your belly full, alive, grounded.

Now your hips, your legs, all the way down to your feet. Rooted. Supported. Present.

Close your eyes. Take a slow, deep breath.

Let your attention drift gently through your body, from head to toe.

Notice. Soften. Breathe.

This is your reset.

Let's start August with presence, not pressure.

Your body knows how to begin again.

N x

Nigel Harman

08/10/2025

06/10/2025

06/10/2025

03/10/2025

29/09/2025

22/09/2025

15/09/2025

08/09/2025

01/09/2025

25/08/2025

11/08/2025

04/08/2025

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