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Guided Mindfulness Meditations

3 Minute Breather – Guided Mindfulness Meditation Practice

 

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3 Minute Breather - Guided Mindfulness Meditation Try this 3 Minute Breather – Guided Mindfulness Meditation

 

Take a 3 minute breather break to re-boot your system, maybe after finishing one task before starting another.

This practice guides you to intentionally train your mind and attention. The result is less auto pilot and reactivity and more presence & intentional behaviour and decision making.

Notice how taking a few pauses during the workday changes your state of mind towards more focus, calm, clarity, positivity. This is the state of mind in which you do your best work and achieve great outcomes.

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1 Minute Guided Meditation – Try it…

 

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mindful-moment-one-minute-meditationTry this 1 Minute Guided Meditation

Pausing and intentionally becoming present – aware of the body, and the breath takes a moment and has the potential to change your whole day.

When you move attention from being engrossed in ‘the story your mind is telling you’ to the body and the breath, it is like re-booting or reviving your whole system.  You become fully present.  A few mindful moments scattered throughout your day enable you to sustain yourself without depletion or exhaustion.

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6 Minute Check In Guided Mindfulness Meditation Practice

 

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6 Minute Check In Guided Mindfulness Meditation Practice

Try this 6 Minute Check In Guided Mindfulness Meditation Practice

This 6 Minute Check In is a fully portable guided meditation practice that you can use any time, anywhere.

It develops your ability to be attuned with a wider & deeper intelligence – aware of  heart and body as well as head. Practice to cultivate intuition, insight and relationship with self.

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10 Minute Body Scan Guided Mindfulness Meditation Practice

 

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10 Minute Body Scan Guided Mindfulness Meditation PracticeTry this 10 Minute Body Scan Guided Mindfulness Meditation Practice

The body scan helps us to become more present in our bodies and aware /attuned to what is happening moment by moment. It is one of the core practices in the Mindfulness Based Stress Reduction (MBSR / MBCT) programme. It involves systematically sweeping through the body with the mind, bringing affectionate, openhearted, attention…

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Appreciative Walking Guided Mindfulness Meditation Practice – 7 Minutes

 

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walking mindfullyTry this 7 minute Appreciative Walking Guided Mindfulness Meditation Practice

Walking is an opportunity to look around and see how wondrous life is and delight in all of our senses – feeling the caress of the breeze, the warmth of the sun, noticing light and shadow, hearing the song of a bird, people laughing together, smelling and tasting what is there…

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Self Compassion Guided Mindfulness Meditation Practice – 20 minutes

 

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Self compassion meditationTry this Self Compassion Guided Meditation Clip

Self Compassion cultivates your ability to accept yourself and your experience as it is and support / comfort yourself for difficult feelings. Research shows that cultivating self compassion enhances emotional wellbeing.

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Anytime Mindfulness – Guided Meditation Practice – 8 minutes

 

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Listen to this 8 Minute Guidance for bringing Mindfulness into Everyday Activities

We can be mindful at any moment of our day – when we brush our teeth or wash our hands or have a cup of tea… The remembering is what is important. It can be helpful to choose one or more activities to ‘be here for’ and give our mind a focus. Is it possible to disengage from our default mode of ‘lost in thought’ by taking a conscious breath and opening to our sense perceptions… touch, smell, sound, taste…

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Guided Mindful Walking Meditation

 

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Guided Mindful Walking Meditation PracticeListen to this Guided Mindful Walking Meditation

There are lots of different ways of practicing Mindful Walking. Here are some suggestions if you choose to do this as part of your meditation practice. We aren’t trying to get anywhere, rather simply being fully aware and with each step, no longer in a hurry but relaxed and calm.

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Sitting Outside Guided Meditation Practice – 12 Minutes

 

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Sitting Outside Guided Meditation PracticeTry this Sitting Outside Guided Meditation Practice someday you have a chance to sit in the Park

It is an adaptation of an Eckhart Tolle meditation, which he calls ‘Becoming Present’. It can be done anywhere but is especially enjoyable outside in nature. You are guided to an awareness that is not dominated by thought because thought can obscure the aliveness and depth of life of the moment…

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Space Free

 

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Inspired by Thich Nhat Hanh, use Space Free meditation when you are stressed or overburdened.

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ABOUT

Joanne_large_transparentMindfulness at Work was set up by Joanne O'Malley to provide high quality Mindfulness Training. Research shows Mindfulness is effective to reduce stress, increase self awareness and deal more effectively with the demanding context in which we work and live... >> more

TESTIMONIALS

This course has set me on the path of Mindfulness with hope, compassion and love. I use the guided meditations and reference material everyday which made it easier to grasp an…
Alice