Meditations for you to try out
Mindfulness helps you to be fully 'awake' to whatever is here for you – and regular meditation increases this present-moment awareness.
Where do I start?
Meditating regularly is fundamental to developing your own mindfulness practice - but sometimes it's hard to know where to start.
Guided meditations are a great place to begin. They allow you to come off ‘Doing Mode’, so you don’t have to 'think' about how to meditate - you can simply ‘be’ with whatever is there in the present moment for you.
I have provided links to some different kinds of meditations to enable you to try them out for yourself. You might even choose to do this with others, so you can mediate as a group - this can be especially useful in the workplace.
I have recorded 3 very useful mindfulness meditations for you to explore:
Seated Breathing Practice - this practice will help to train your 'attention muscle' as you focus on the body and breath, notice when your mind wanders away then kindly and gently bring it back again ... time after time.
3 Step Breathing Space - this is a very short practice - around 3 minutes - which brings you to a place of focus, calm and clarity to help you deal more effectively with whatever life brings.
Body Scan - this is a longer practice of around 30 minutes, which helps you to come into the present moment by bringing your attention to different parts of the body and noticing the physical sensations in that moment.
Here are some other resources for you to explore:
- Sign up for a free 10 day trial of the Headspace app here.
- A selection of other guided meditations
- A whole library of gentle, compassionate meditations by Tara Brach
How to meditate
Know that you cannot get meditation ‘wrong’. Whenever you notice what is happening - e.g. your mind has wandered off, you are sleepy or frustrated by sitting still - you are ‘awake’ to what’s happening in that moment. This present-moment awareness is what cultivates the vital mental abilities which lead to increased focus, calm, clarity and compassion.
If you find you play certain tracks regularly, with time you’ll embed the guidance internally and may prefer to practice without the track. This is fine. At other times – especially when your mind is very unsettled - you may find that the tracks help you to focus your attention. This is also fine. There is no one way to practice – simply approach it with warmth, openness and curiosity… and make it your own.
However you practice, do it regularly and it can become deeply transformational, helping you life your best life possible'