Meditations

In addition to offering mindfulness for sport courses, I also run a 12-session series of meditations, which can be tailored to meet your needs as an individual or group. Each meditation lasts around 30 minutes and can be done via Zoom. The timing can be varied according to your schedule, but I’d suggest one per week. The cost for delivery of a 12-week series of online meditations is £48 (i.e. £4 per meditation), although I can also deliver face-to-face meditations – let me know if you’d like to discuss that option.

The meditations I offer combine mindfulness (i.e. a focus on being in the present moment), compassion (i.e. giving ourselves and others what we need to be okay), and regulated breathing (which helps balance the autonomic nervous system, maintaining or restoring our mental balance).

Get in touch using the contact page if you are interested in booking a meditation series either for yourself, your team, or your work. 

Below is a summary of the meditations I offer:

Mindfulness meditations

1. Mindful breathing – Core practice 1: using the awareness of the breath to bring ourselves to the present moment and restore balance.
2. Body scan – Core practice 2, observing sensations in the body, thoughts and feelings without judgment to give ourselves some mental space.
3. Mindful countdown practice – a good grounding practice, focusing on awareness of senses, thoughts and breath to encourage focused attention on how we are in the moment.
4. Mindful martial arts movements – You don’t have to do sitting meditation to practise mindfulness. This meditation uses karate-inspired movements as a source of mindfulness.

Compassion-based meditations

1. Kindness meditation – Core practice 3: A shortened version of a metta (loving kindness) meditation. Expressing a wish a kindness for ourselves and others to replenish emotional resources and encourage empathy.
2. Let be, let go, let in – a practice which teaches how to let thoughts and feelings be, let go of unhelpful thoughts, and let in beneficial practices such as wonder, gratitude and kindness.
3. Ten Thousand things meditation – learning to foster empathy and compassion by considering all of the things that affect someone which may help explain why they behave the way they do.
4. Meditation for achieving balance in difficult times – a practice which encourages heijoushin (everyday mind) by drawing awareness to balance in our bodies and emotions.
5. Mountain visualisation meditation – a meditation which uses visualisation and the metaphor to ground us in stillness and equanimity when things around us change, using the image of a mountain.
6. Refuge meditation – a visualisation meditation on the theme of ‘refuge’ to help you connect with a safe mental space, a place of calm.

Regulated breathing meditations

1. 5-finger balanced breathing – a slow, regulated breathing exercise you can use anytime, anyplace to help restore physical and mental balance.
2. 10-finger breathing – an easy-t0-remember and easy-to-use breathing exercise which can help restore balance when you are under pressure or distressed.
3. Regulated-breathing finger exercises – combining regulated breathing with finger tendon-gliding exercises. Useful as a warm-up exercise, especially for activities which rely on your fingers (e.g. climbing, playing musical instruments, etc.).

Usually, I suggest a schedule which blends these different types of meditation, but emphasises the three core practices: mindful breathing, body scan, and kindness. If you’d like to see an example meditation take a look at this short mindful breathing and choiceless awareness meditation video. Each 30 minute meditation includes a 20-minute practice followed by a short inquiry to get participants to reflect on their experience.