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Mindfulness Meditation

Anyone can learn how to meditate. Meditation is a method of training our attention so we become more aware of how we think and feel in the moment. Through meditation, we come to realise that we are not our thoughts. Our thoughts and emotions (even the negative ones) are transient. They come and go, and we can choose to act on them or not. 

Before you start GUIDED MEDITATION


    This is a typical meditation that requires you to focus your full attention on your breath. Focusing on each breath allows you to observe your thoughts as they arise and to, little by little, let them go. 

  • Relax into your posture

    Settle into a comfortable position on a chair or on the floor. Bring your attention to your seated body. Take a few deep breaths to let yourself relax, then let your breathing return to normal.

  • Bring awareness to the body

    Bring your attention to your feet. Feel the contact of your feet with the floor. Notice their weight, heaviness, touch. Notice the position of your legs. Again, be aware of their weight, pressure, touch. You may also notice the contact of your back against the chair or how you are holding your body upright. Spend a few moments exploring these sensations.

    Turn your attention to your abdomen. We often hold tension in this part of our body. Do you notice any tightness or tension? If so, try to relax your abdomen by breathing directly and more fully into this area.

    Turn your attention to your hands. Are they tense or relaxed? Relax your hands. Notice your arms and focus on how they feel, how they are placed. Next, bring your attention to your shoulders. If they are tight, let them release.

    Now notice your throat and jaw - another place where we often hold tension. Relax your jaw and then soften your face. Relax and breathe.

    Spend a minute or two to silently scan your whole body, noticing whether there are still areas of tension. If so, invite them to relax.

  • Focus on your breath

    Bring your attention to your breath. Notice the physical sensations of your breath as it moves in and out of your body. Notice how it affects your abdomen, nostrils, and chest, and choose one of these areas to be your anchor spot for feeling your breath. Try to keep your attention on your anchor spot – one breath at a time. Don’t control your breath, but let the breath breathe itself. 

  • Mind wandering

    You will find that your mind, even with the best of intentions, will start to wander away from your breathing. This is normal and happens for most people. When you notice your mind wandering or thinking, just relax. And then, very gently but firmly, bring your attention back to the breath.

    Continue to keep your attention focused on your anchor spot over whatever period of time you choose – 5, 15, 25 minutes, or longer.

Before you start GUIDED MEDITATION