Mindful Meditations
Explore a variety of mindfulness exercises
This is a FREE introduction to a range of short meditations, mindfulness exercises & guided visualisations.
Each meditation can be listened to separately, it can be downloaded and you can choose one that fits into the time you have (most are between 5-10 minutes long!)
Variety
My intention is to share a range of meditations / guided visualisations & mindfulness exercises as a quick resource for you to try out which ones you like before you explore further... Often when you are feeling tired or stressed or your mind feels scattered, listening to a voice recording can make mindfulness easier. These meditations are divided into the 3 core mindfulness and acceptance processes of ACT:
Be Present,
Open Up & Handle Difficult Thoughts & Feelings,
Do What Matters, values guided action
Mindfulness Takes Practice
Mindfulness is like learning to play guitar - it takes practice and one of the best ways we can practice is in meditation, even 5-10 minutes a day will make a difference... It can take time to find out when suits you the best - is it when you first wake up, is it on the way to work, is it when the kids are sleeping / having quiet time, is it in the car pausing between work & home, is it when you put the kids to bed, is it just before you go to sleep. Mindfulness research recommends practicing mindfulness daily for 8 weeks to really feel the benefits. But we are human, and imperfect - and it took me a lot longer to establish a workable routine!
My Experience
I now meditate twice a day (early am & mid afternoon)- sometimes only for 5-10 minutes but I like to change it up and alternate which mindfulness exercise I use. Over time I have personally experienced a range of meditations, guided visualisations & mindfulness exercises.
I also like to use a range of meditations / mindfulness exercises in my coaching sessions and in my workshops & Heart Intentions 2017 womens Circle.
Resources
I listen to a range of meditations / mindfulness exercises from a range of sources:
Tara Brach, Jack Kornfield, Chakradance, Rebecca Campbell from Rise Sister Rise,
And there are a wide range of Mindfulness Apps that I have sampled:
Headspace App, Smiling Mind App, Insight Timer, Buddhify that I have used.
Wherever possible I will let you know where I first learnt a particular meditation so you can research deeper into those meditations you like.
Sara Phillips
Short Body Scan
Grounding meditation
Playful Hand Meditation
Gratitude Body Scan
Opening Up: handling difficult thoughts & feelings practice
Letting go meditation with forgiveness
Lake Meditation: Observing changes come and go and finding your peaceful centre
Connect & Reflect ACT meditation to get in touch with your values
Breathe in relax, Breathe in smile
Loving Kindness Meditation
Candle Loving Kindness Meditation
Heart & Light Meditation
Loving Kindness with FEELING
Grandmother Earth Blessing Meditation