Guided Meditation Library
Following is our guided meditation library with guided meditations you can follow to support your practice
Recognising The Unsettled Mind
Recognising the unsettled mind is a mindfulness practice to help you recognise and familiarise yourself with the automatic tendency of the mind to engage with thoughts and get lost in thinking without entering into conflict with it. After the practice, take a few moments to reflect and journal on these questions. How did you experience ‘doing nothing’? Where did your mind go – to the future or to the past? What other sensations did you experience? What was happening in your body?
Settling The Mind
The settling the mind practice is a practice to help us settle the gross agitation within our mind by using two points of focus, our breathing and counting. At the end of the practice, we focus a bit more on the releasing qualities of the outbreath and the body’s natural tendency to relax as it releases the breath, and how this can help the mind release involvement with thoughts and thinking, allowing it to settle in its natural state of clarity.
Body Scan
The body scan practice involves moving our attention to the different parts of the body in a gradual sequence from feet to head, noticing any physical sensations that might be present in the body as we do so. What is important in the body scan is that we are not trying to evoke sensations but noticing the physical sensations within the particular body part our attention is focused on, whatever these might be. This practice can help in grounding and reconnecting ourselves to the body and aid in maintaining a calm state when we might be tense.
Memories of Kindness Practice
The memories of kindness is a practice to help familiarise oneself with how kindness feels. The practice focuses on noticing what thoughts, feelings, and sensations arise as we recall times when someone was kind to us, when we were kind to someone else and when we were kind to ourselves.
S.T.O.P. Practice
The STOP practice is a portable mindfulness practice that you can use throughout the day to help shift out of the automatic pilot and habitual states of distraction. The four steps of the STOP practice Stop, Take a Breath, Observe and Proceed can take as little as a few seconds to a few minutes to complete. The STOP practice can help create space to observe how we feel and access the deeper resources within us.
Settling, Grounding, Resting With Sound Support
The Settling, Grounding, Resting (SGRS) mediation with Sound support goes through three stages. First settling the mind using breathing and counting. Then, grounding the mind in the body. Then it moves into resting in awareness, using sounds as an anchor in the practice to return to whenever the mind drifts away into thinking.
Settling, Grounding, Resting With Breath Support
The Settling, Grounding, Resting (SGRS) mediation with Sound support goes through three stages. First settling the mind using breathing and counting. Then, grounding the mind in the body. Then it moves into resting in awareness, using the breath as an anchor in the practice to return to whenever the mind drifts away into thinking.
Loving-Kindness For Other Practice
The loving-kindness practise for others is derived from the Buddhist practice of Metta-Bhavana. In this practice, after going through the stages of settling and ground we bring to mind someone in our lives that we would like to direct loving-kindness to. This could be a person, a being, or an animal, bringing them to mind and saying loving-kindness phrases towards them.
Self-Compassion Break Practice
The self-compassion break is a short practice that can be used throughout the day whenever we encounter difficult moments. The practice goes through the three elements of self-compassion: 1) mindfulness – acknowledging our experience and that this might be a difficult moment; 2) common humanity – that we all experience difficulties and wish to be free from difficulties, and 3) kindness – extending kindness to ourselves in difficult moments.
Loving-Kindness For Self and Other Practice
The loving-kindness for self and other practice starts by going through the stages of settling and grounding, then bringing to mind a person, being or animal towards whom we feel a spontaneous kindness towards, and directing loving-kindness phrases to them. Then we direct such phrases towards ourselves and that person, being or animal together. Then towards a younger version of ourselves, and finally towards ourselves as we are right now, noticing what emerges as we do so.