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Meditations, Visualisations & Breathing Techniques

Meditations & Visualisations

Stop breathe & check in Meditation


This meditation is 12 minutes and is designed to give yourself time to just stop and check in with how you are feeling.  I will ask you to see if you can identify a work, feeling or colour.  This is particularly good to get you used to tapping into how you feeling throughout the day.  The more we are aware of this the more informed choices we can start to make about our lives.  I would recommend you sit with feet flat on the floor, or crossed legged.  However, if you body is calling you to lie down then please feel free to do so.

5 senses Meditation

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A mindfulness practice that lasts for 15 mins.  This guided meditation is designed to help you notice what all of the different senses of the body feel like, and really being in the moment with what is here, without trying to change a thing.  Open hearted curiosity and kindness is all that is needed here.  I suggest you ask your body what it needs and take up the position that is best for you.

Progressive Muscle Relaxation


This relaxation technique last approximately 20 minutes and is designed for you to notice different parts of your body, and paying particular attention to tensing and relaxing of the muscles.  I suggest this is done sitting with feet firmly on the ground.  The benefit of this practise is to help you be more aware and mindful of where you hold tension in your body, so that you can attempt to alleviate it at any given moment.

breathing and grounding visualisation

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This visualisation is 15 minutes and starts with 3 minute breathing meditation taking you through into a grounding visualisation.  This is particularly good if you are feeling scattered and your mind is busy, and you are seeking some clarity and direction.  Calming and strong too.  If it feels good for you please sit comfortably with your feet on the ground.

Opening Heart Meditation


This guided meditation is approximately 15 minutes long, and I recommend you sit for this one.  This meditation is to help you open your heart and receive what you need right now.  A soothing meditation to help you tap into the energy of your heart.  If it feels right you may want to rest a hand or both on your heart throughout this practice.

Chakra Balance Meditation


This balance chakra meditation is 18 minutes long.  Feel free to sit or lay down.  I have created this meditation to help you balance the 7 energy points within your body.  The base, sacral, solar plexus, heart, throat, middle eye and crown chakra.  This meditation will help you feel more balanced, relaxed and help your energy flow with ease.

Simple mindfulness breathing exercise


This breathing mindfulness meditation  is 10 minutes and can be done at anytime of the day.  A simple breathing meditation to help you be in the present moment.  This is about really observing our breath and using the breath as an anchor into the here and now.  This is particularly grounding and calming. 

Body Scan Meditation


This guided meditation is approximately 20 minutes.  I suggest you lie down for this practice, and ensure you are warm and comfortable.  I will guide you through each area of your body inviting you to notice what is here right now without trying to change a thing.  Just noticing what is present in the body and acknowledging each part as I guide you through.  This is particularly relaxing and some people do drop off to sleep.  If you do, then I would say you needed the rest.  If you can just allow yourself to fully relax into a theta state and listen to the sound of my voice as I guide you.

Future Self Meditation


This guided meditation is 16 minutes long.  It is optional but I recommend you have a pen and journal close by.  I guide you through a future self meditation where you get some guidance and support from your future self on things that will help you now in your present life.  This is particularly good if you are facing a challenge and want some clarity and guidance.  It is also a good practice to acknowledge your achievements and value what you have in your life.

Positive affirmations

Positive affirmations help rewire the neuro pathways in our brains.  If you imagine a 4 by 4 constantly going down the same track it knows the way, it always go that way.  You can apply this to the brain and start to choose a different road that your 4 by 4 is going down, and maybe you go a different way, in life doing things or thinking  a different way, pause and choose a more suitable way of going about things.  The more we say the affirmation the more our brain believes it to be true, as it does know the difference between a real threat and a perceived threat.

Enjoy and have a journal to hand.

Breathing Techniques

2 x breath

Diaphragmatic Breathing

Square breathing

Number breathing

Object breathing

Hand breathing

Compassionate breathing technique

Facebook live meditations


Grounding Meditation


Mindfulness Meditation

Self Care & Energy is your Best Friend

It starts with you

An online workshop designed to help you put yourself at the top of the pile and say no kindly and safely.

1.What is an empath?

In this audio (7 mins) I describe what an empath is, and invite you to do Judith Orloff’s quiz to find out if you are one.

2. What type of empath are you?

In this audio I explain some of the general types of empath.  Which one are you, or are you a combination? This audio is 8 mins long.

3. Challenges empaths face

I take you through some of the potential challenges an empath can face  This audio is just over 8 mins.

4. Types of energy vampires

I take you through a checklist of whether you are feeling like you are in the company of energy vampire and the different types of energy vampire.  Again just over 8 mins.

5. Strategies to help empaths

I go through a list of ways that you can start to help yourself when you are finding being an empath challenging, and some self protection strategies to help you.  This audio is approximately 9 mins.

1. What is self care?

You will need a journal and pen and a quiet place to reflect. I get you to start thinking about what your self-care looks like and what maybe stopping you from having enough of it in your life.  Allow about 30 minutes.

2. How self care builds your resilience to stress

I talk you through how important it is to have good self-care all the time, not just when things get bad, and how you build your resilience to stress, anxiety and depression. You will need about 15 -20 minutes and the notes from the previous video.

Coaching Tools, Strategies & Tips Trainings

PDF Free Gifts

Journaling prompts to enhance your daily practice

Overwhelmed to Okay again
in less than 5 minutes

Activity: Identifying our values

Feelings Wheel

Coaching Tools, Tips and Strategies

1. Intro To boundaries

2. Internal boundaries training

3. Examples of internal boundaries

4. External boundaries training


Values Training

Flowing into 2021 - Part 1

This is part one of a training, journaling and meditation I did taking you through from 2020 to 2021.  This could be good to do at any part of the year, if you tailor it accordingly.  Perhaps at a time where there is new beginnings, or you may want to leave something behind.

Flowing into 2021 - Part 2

This is part two following on from part one, and actually doing a meditation too. 

journaling training

A training on journaling.  What it is, how to do it and why to do it.

Introduction to routines and tips on To Do Lists

Watch this video first, before you dive into morning and evening routines.

Creating a morning routine

By the end of this video you will have had a good go at designing your morning routine. You will need about 30 minutes to do this. Have fun with this.

Creating your evening routine

A few pointers and tips for you to consider when designing your wind down evening routine.

Recommended learning & PDF’s

To get you started……
just a few of the books that I have read, and would recommend to you.

Mindfulness in a Frantic World – Mark Williams

True Love – Tich Nhat Hanh

Light is the new Black – Rebecca Campbell

The Secret – Rhonda Byrne

Daring Greatly – Brene Brown

The Universe has your back – Gabrielle Bernstein

You can Heal your life – Louise Haye

Cavemen and Polar Bears – Andy Workman

The Little Book of Kindness – Dr David Hamilton

Good Grief – Dipti Tait

Resilient – Rik Hanson

You are a Badass – Jen Sincero

Just get on with it – Ali Campbell

A little light on spiritual laws – Diana Cooper

Girl, stop apologising – Rachel Hollis

Prison Break – Janson Goldberg

Stress Less, Accomplish More – Emily Fletcher

The Boy, The Mole, The fox and the Horse – Charlie Markeys

The Empath’s Survival Guide – Judith Orloff

Sparked – Jonathan Fields

There are so many books I could recommend, but for now I think these are a great start.  Please also let me know if you have read any inspiring books.

Some general useful links that may help with your practice of mindfulness and meditation, and just other useful links in terms of your self-development.

Other names to research are:

  • Carol Dweck – Growth Mindset
  • Dr Laurie Santos Professor of Psychology Yale University
  • Bob Procter – Self-help author
  • Daniel Siegal –  Clinical professor of psychiatry
  • Jack Kornfield – Buddhist and author
  • Kristen Neff – Author and Co-founder of the mindful self-compassion center
  • Tara Brach – Psychologist
  • Chris Germer – Mindful self-compassion and psychotherapy

I can recommend that you go on You Tube and research meditations by the following people:-

Mindful Movement
Favourite of mine is:-
Morning gratitude

Jason Stephenson
Favourite of mine is:-
Chakra balance

Rebecca Campbell
Favourite of mine is:-
Inner Temple

Alternatively go the meditation & visualisation area in the Connection Corner where I will guide you through several different meditations and visualisations.

I recommend listening to music by Christopher Lloyd Clarke as a background to the meditations or for some beautiful, peaceful music.

Stress Less, Notice More

Week 2

Week Two Video 1

What we are doing and what you will need.

Week Two Video 2

How are you feeling right now. A longer practice to identify how you feeling, can you pinpoint a word to that and where in your body you are noticing the feeling.

Week Two Video 3

A brief explanation of being on autopilot, and how to introduce being mindful throughout your day by switching off or turning your autopilot down. Exercise to do, that will help you to bring in being more mindful throughout your day.

Week Two Video 4

A practical way to demonstrate switching off autopilot, being in the present moment and fully noticing and engaging all 5 senses. Have fun with this. You will need your journals.

Week Two Video 5

Talking about thoughts not being facts, how we catastrophise, and how our thoughts affect how we feel and how we behave.

Week Two Video 6

8 step guide taking you from overwhelmed to okay again in 8 simple steps. Catching those thoughts, challenging them, changing them and getting rid of them if necessary.

Week Two Video 7

A visualisation to help you feel less scattered, more grounded. Gain more energy and clarity. Breathing in relaxation, breathing out tension.

Week Two Video 8

Summary. Home play for week 2. Excerpt from The Thought Train.

Week 2 Home Play

Click the image for your downloadable PDF.

Stress Less, Notice More


Week One, Video 1

Simple mindfulness breathing practice.

Week One, Video 2

We start with a Stop, Breathe & Check in and then I share with you what meditation and mindfulness is.

Week One, Video 3

A 5 Senses Mindfulness Meditation Practice. Engaging all 5 senses to help you step into the present moment. Noticing what is present moment by moment.

Week One, Video 4

What is stress, anxiety & depression. Different levels of stress and how does it show up in your daily life. How mindfulness can be an amazing buffer to stress.

Week One, Video 5

What is stress response, flight, fight, freeze and the mind body connection. Where does stress show up in your body. How amazing are our brains!

Week One, Video 6

SNS Overuse and a visualisation to show how powerful the mind body connection really is.

Week One, Video 7

Progressive Muscle Relaxation. Two step process. Deliberately applying tension to certain muscle groups and then you stop to notice how muscles feel when they are relaxed and the tension releases away. As your body relaxes so will your mind.

Breathing Techniques 1

Week One Breathing Techniques – 2 x breath

Breathing Techniques 2

Week One Breathing Techniques – Diaphragmatic Breathing

Breathing techniques 3

Week One Breathing Techniques – Square Breathing

Breathing Techniques 4

Week One Breathing Techniques – Number Breathing

Breathing Techniques 5

Week One Breathing Techniques – Object Breathing

Breathing techniques 6

Week One Breathing Techniques – Hand Breathing

Week One Summary

Week One Summary and Home Play

Week One Homeplay

Click on the image to download the Home-play PDF