Time to Flourish mindfulness meditation: Recent Episodes
Diane Titterton
A range of guided mindfulness meditations suitable for beginners and more advanced practitioners wishing to take time out to develop their mindset and mastery of thoughts, emotions and behaviour.
Use this meditation when you are too wired to think your way to calm and instead use the body to breathe yourself calm. The double inhale breath is known as the Physiological Sigh, a natural breath that we often do unconsciously when falling asleep or recovering our breath after crying. It stimulates the Parasympathetic Nervous System (rest & recharge) and is an excellent tool to employ in the moment when the stress response is triggered.
A deeply relaxing meditation using the mantra, 'all will be well.' This meditation encourages deep body relaxation, a break from the thinking mind and the opportunity to visualise and rehearse for all to be well. Perfect when you need some support to get through any of life's challenges from illness to work stress.
Loving kindness is a powerful part of mindfulness and community and connection have been proven by science to lead to a longer life, better health and wellbeing. This meditation is a new take on the traditional Loving Kindness meditation, also known in Buddhism as Metta.
In this meditation we meet those that have walked our path with us for a season, reason or lifetime. We also discover those that have yet to reveal themselves to us and take the opportunity to remember that we are our only constant companion throughout our life, and so should ensure we show ourselves the same level of acceptance, love and compassion.
Sometimes we need to stop and take a breath to reset. This meditation is perfect for those challenging situations where you need to take some time out to re-centre and prepare yourself to approach the situation with fresh eyes, energy & with openness to see wider possibilities and solutions. Also great as a morning meditation before a busy day.
A key concept in mindfulness is building awareness of what is happening in the present moment both externally and internally. When we can get in touch with the sensations of the body in any given moment we can tune into the simple pleasure the body may be experiencing and by savouring them we can maximise the feeling of peaceful easy relaxation, far from the switched on state of stress. It can often be surprising just how many opportunities for experiencing drops of joy there are in an average day. Even the simple act of breathing can be pleasurable if we look for it. For more mindfulness tips go to www.timetoflourish.co.uk
This daytime meditation helps you reset, then set intentions for a great day. It includes a gratitude practice, colour meditation and some loving kindness so is the mindfulness equivalent of getting your five a day veggies in one meal!
Letting go takes awareness, acceptance, strength and sometimes forgiveness. This meditation helps you let go of any physical or emotional sensations that are ready to leave and soften the impact of any that are still present.
Based on a meditation by Jay Shetty from his book, Think like a Monk, this meditation visualises you in a sacred space where you can rest and recharge. It's great for when you need to take some time out for you.
This is a relaxing letting go meditation that visualises melting tension from the body using the breath. Deeply relaxing, it helps you to let go and return the body to its natural state of relaxation.
An uplifting heart opening meditation that visualises people, pets or accomplishments that we are grateful for. This focus warms our heart and creates positive feelings of love and joy.
Practicing being with all emotions and the associated sensations and allowing them to pass by in their own time.
Roots meditation to relax and ground. Visualising roots growing from your feet and burrowing into the earth. Perfect for when you feel like your mind is so full and busy that you feel cut off from your body.
A meditation that involves sitting with curiosity and invites any sensations that are present to come forward to allow them to be processed then released. (13 minutes)
Using a visualisation of leaves floating on water to help let go of thoughts and feelings. (11 minutes long)
Adaptation of Jon Kabat-Zinn's mountain meditation, included in his 8 week MBSR course. Visualisation meditation where a mountain remains strong and grounded in the face of change. Excellent for grounding and in times of uncertainty and change.
Powerful meditation sending love and kindness to different people in your life including yourself. Excellent for fostering self compassion and to help deal with difficult situations and relationships.
Noticing and letting go of thoughts when they come into the mind. perfect for times when the mind is busy and overthinking or catastrophising. For free mindfulness resources go to www.timetoflourish.co.uk
Similar to the body scan but each area of the body is tensed up and then released. Great for physical relaxation of tension and tired muscles. (20 minutes)
Relaxing meditation that systematically focuses on each part of the body. Great to help with sleep, it's also good when the mind is very busy as it takes focus away from the head into the body. (25 minutes)
This meditation is helpful when the mind starts getting busy with unpleasant or repetitive thoughts. It helps raise awareness and helps us to get back into control of our mind, rather than be exhausted by the constant busy ness of the mind. For free mindfulness resources visit www.timetoflourish.co.uk
Standing meditation that can be done inside or outside that works through each sense to encourage a feeling of being completely present with the present moment and how the body & mind feel in that moment. (6 minutes) For more details on mindfulness meditation go to www.timetoflourish.co.uk
A meditation focusing on each sense in turn. Helps us to learn to stay in the present moment and fully experience what is happening moment to moment. (17 minutes long)
A short meditation that is a great starting point for complete beginners and for those who only have a few minutes to spare. It's only 3 and a half minutes long so can be added into even the busiest schedule.
A short meditation that focuses on using the breath as an anchor and to slow the heart rate down. Ideal for banishing feelings of stress or anxiety, or if you are looking to connect to feelings of calm and peace. (5 minutes long)
Meditation that scans through the body. A good daytime practice when you need to get a break from thoughts and want to feel more centred. (5 minutes long)
A meditation that involves counting the breath to practice keeping attention focused while allowing thoughts to pass by in the backgorund without getting attached onto them. (12 minutes)