Mindfulness Meditation Audio Tracks

1.  music-icon-set The Body Scan (28:03)

The body scan meditation is effective in helping to develop mind-body awareness. It can also help relieve your tensions and quiet the mind. This meditation is particularly effective for strengthening concentration, focusing attention and relaxing the breath. It will also help to train your attention to shift from one place to another at will.  It can help process latent emotions that may be trapped within your body, and enable you to move from ‘doing mode’ to ‘being mode’.

2.  music-icon-set Counting the Breath (5:24)

Counting the breath is a simple breathing exercise for calming both the nervous system and the overworked mind. It is a timed breath exercise where the exhale is longer than the inhale. When your exhale is a few counts longer than your inhale, the vagus nerve (running from the neck down through the diaphragm) sends a signal to your brain to turn up your parasympathetic nervous system and turn down your sympathetic nervous system. This causes the breathing to slow down, the heart rate to drop, and your blood pressure to lower, enabling your body to be in a state of calm. During the practice, you may become aware of when your mind wanders – and what to – when you lose count. Just bring your attention back to the voice on the CD and begin again.

3. music-icon-set Listening to Now (4:47)

This exercise enables you to focus your awareness by listening to sounds that we may not routinely be aware of. This is an excellent way to learn meditation by developing a mindfulness technique that you can use to clear your mind during everyday life by simply listening with awareness. It can be used to practise improving our focus and directing our attention, thus keeping unwanted and unhelpful thoughts at bay.

4. music-icon-set Band of Light (8:49)

This exercise will help you focus more on the present moment. It will help you be more aware and mindful of the physical sensations in your body. This can also help us use our bodies to ground ourselves, and also notice how our emotions, thoughts and bodily sensations interact.

5. music-icon-set Safe Place Visualisation (8:01)

The purpose of this exercise is to relax your mind and sooth yourself by imagining your own peaceful, safe place. This place can be a real or imaginary place that you can visualise to help calm and relax your mind when you are feeling anxious or overwhelmed, or when you have difficulty focusing on the here and now. Research shows that our minds react to what is in our imagination as much as it does to what is in our reality. It may be helpful to choose your safe place scenario before you start this exercise.

6. music-icon-set Judgement Diffusion Exercise (5:18)

The purpose of this exercise is to help you release or ‘let go’ of your judgements and other intrusive thoughts by visualising your thoughts or judgements, either as pictures or words floating away from you, without analysing or engaging in the thoughts in any way. It may be helpful to choose a scenario before you start this exercise. For example, you can:

  • Imagine sitting in a field watching your judgements float away on the clouds
  • Picture yourself sitting beside a stream with your judgements floating away on leaves
  • Picture yourself in a room with two doors, then watch your judgements enter through one door and leave through the other.

This exercise is very helpful in developing the capacity to stop ourselves getting carried away with judgemental thoughts and the negative effects they have.

7.  music-icon-set 5 Minute Breathing Space (Mini Meditation) (4:54)

This exercise will help you stay focused in a non-judgemental way and to reconnect with the present moment. It does not have to be exactly five minutes – this is just a guide. It can be done at any time of the day or night when you feel you would benefit from being more grounded and relaxed. It can be an effective tool to manage stress, feel more centred, and be in control of our responses, instead of being in Automatic Pilot.