Online Meditations

Offering an invitation within your own time and space to pause, recentre and access greater levels of peace, health, happiness, joy and wellbeing.

The meditations are secular, whatever your background or faith you are welcome. We explore specific, mindfulness and mindful self compassion meditation tools and techniques based on those taught within the evidence based 8 week Mindfulness Based Approaches and Compassion Focused Therapy. The aim of the meditations is to equipe you with some new tools to handle challenging physical sensations, feelings, moods or social interactions.

The more you frequently you practice the meditations the more you’ll see the benefits. Overtime, with regular practice, you can increase the grey matter of the brain retraining thinking patterns giving new ways of responding to situations and experiences, connecting to the healing that can lie within.

Before beginning it can be helpful to read the meditation hints and tips section of the members area.

And a little note to say that I have very primitive recording equipment and the space I recorded is not sound proofed. You may not notice these sounds, but if you do, the invitation is to notice why comes up for you and weave the experience into your practices.

Pause. Recentre. Simply be.

1. Body Scan

The body scan is one of the most effective ways to begin mindfulness meditation practice. The purpose is to reconnect to your physical self and notice any sensations you’re feeling without judgement. While many people find the body scan relaxing, relaxation is not the primary goal.

This practice is usually done lying down, keep in mind the idea is to fall awake, and not to sleep, so get comfortable, but not too cosy. This practice is 36 minutes.

The Body Scan

2. Mindful Movement

This meditation involves slow mindful movement, exploring the physical boundaries and limits of your body in each moment. With kindness, without judgment. Notice if you push yourself too much or too little. Are these habits that repeat themselves in other areas of your life? Be curious.

It takes around 28 minutes. Find a stable place to stand with enough space to do a few movements on the floor, a carpet or exercise mat are ideal.

Mindful Movement Meditation

3. Sitting Practice

This practice encourages a deeper exploration of what it is to be you in your body, exploring your reactions and introduces techniques for managing the challenges that arise when we meditate.

You’ll need 28 minutes, ideally sit in a position with a self supporting spine, your knees slightly lower than your hips.

The Sitting Practice

4. Mindful Compassion Sitting Practice

This sitting practice has an added focus of compassion and is the next stage of the practice. This session is from a live recording of a group practice, when you are invited to hold a person to your left in compassion I encourage you to think of maybe your neighbour, and then when we expand to include the group perhaps your village/town/country/the planet. Afterwards it could be interesting to journal about your experience.

Mindful Compassion Based Sitting Meditation

5. Ten Minutes of Mindfulness

Just have ten minutes? This is the one for you. Find a comfortable seat or lie down if that is what you need.

Ten Minute Meditation

I’d recommend adding 5-10 minutes to the end to have a cup of tea, read a poem out loud (I have posted some of my favourite poems here), and slowly transition from the quiet of the meditations into what ever you have left to do for the day.

Thank you so much for joining the practice space, please email me via josephine@thewellbeingatelier.com to share your experience.

If you’ve appreciated them and would like to make a monetary donation to support my online offerings I would be very grateful. I currently work at a loss and a little goes a long way.

May you be well, may you be at ease, may you be kind to yourself and others.

With best wishes.

Josephine

Donation

If you would like to make a donation to support my work you can do so via PayPal.

€1.00