Guided mindfulness practices

The following guided mindfulness practices are designed to support your learning during or after one of our introductory courses. Anyone who has already learned the basics of mindfulness elsewhere is also welcome to make use of these audios. If you are concerned about your mental health, you should first consult a qualified mental health professional to ensure these exercises are right for you.

Intro Interview
00:00 / 10:47
Body Scan (10m)
00:00 / 09:55
Body Scan (20m)
00:00 / 19:05
STOP (1m)
00:00 / 01:02
STOP (3m)
00:00 / 03:06
Mindful Breath (5m)
00:00 / 05:01
Mindful Breath (10m)
00:00 / 09:56
Sounds & Thoughts (10m)
00:00 / 10:05
Slow Breath (6m)
00:00 / 06:05

The next audio guides you through some gentle stretching exercises. Be mindful of your body and how much it can handle.

If in doubt about any of the stretches, 

modify or skip them as required. 

Mindful Yoga (20m)
00:00 / 19:40

The following guided exercises are taken from a live recording of one of our group workshops.

STOP (10m)
00:00 / 10:45
Hand & Arm (10m)
00:00 / 11:10
Textures & Tongue (10m)
00:00 / 10:22
Walking (5m)
00:00 / 05:11
Standing (5m)
00:00 / 05:30
Choiceless Awareness (5m)
00:00 / 05:07

It's fascinating to see the brain's plasticity and that, by practising meditation, we can play an active role in changing the brain and can increase our well-being and quality of life.

Brita Holzel Ph.D.

Harvard Medical School