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Meditations, Visualisations & Breathing Techniques

Meditations & Visualisations

Stop breathe & check in Meditation

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Stop Breathe and Check In Meditation

5 senses Meditation

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5 Senses Meditation

Progressive Muscle Relaxation

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Progressive Muscle Relaxation

breathing and grounding visualisation

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Breathing & Grounding visualisation

Opening Heart Meditation

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Opening Heart Meditation

Chakra Balance Meditation

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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

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10 min – part 1

Breathing Techniques

2 x breath

Diaphragmatic Breathing

Square breathing

Number breathing

Object breathing

Hand breathing

Compassionate breathing technique

Facebook live meditations

GROUNDING MEDITATION

Grounding Meditation

MINDFULNESS MEDITATION

Mindfulness Meditation

Mindfulness - Made easy & practical

Benefits of Mindfulness
and 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.

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

Overthinking

Values Training

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

Welcome!

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