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Guided Meditations (audio)

Breathing Practices – calm and regulate, an anchor for awareness

 

Mindfulness of Breathing – 10mins: focus attention on the breath which immediately calms your physiology – heart rate slows, blood pressure drops, less adrenaline and cortisol. Physical changes lead to positive mental and emotional changes.

 

1 Minute Breathing Practice – 1min: reset your body, mind and heart in 60seconds. This is a powerful practice that you can do anywhere, anytime.

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Self Compassion Meditations – support you in dealing with difficulty

 

Dealing with difficult emotions – 17mins: helps you face your difficult feelings so they can move through you with being overwhelmed.

 

The Self Compassion Break – 9mins: gives you a portable 3 step practice for responding to difficult experiences in a helpful way.

 

Short soften, sooth and allow – 5mins: helps you cope with difficult feelings as they arise, on the fly.

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Mountain Meditations – stabilise and settle

 

Mountain Meditation – 19mins: encourages you to sense inner stability and peace, even in the face of unpredictable change and chaos.

 

Mountain Solid – 10mins: inspired by Thich Nhat Hanh, to be used when you are upset or emotional.

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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…

Check out: Mindful Leadership, Mindfulness Courses, 1 to 1 MentoringWorkplace Wellness Talks / Workshops

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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…

 

Check out: Mindful Leadership, Mindfulness Courses, 1 to 1 MentoringWorkplace Wellness Talks / Workshops

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Self Compassion Guided Mindfulness Meditation Practice – 20 minutes

 

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Self compassion meditationTry this Self Compassion Guided Mindfulness Practice

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.

Check out: Mindful Leadership, Mindfulness Courses, 1 to 1 MentoringWorkplace Wellness Talks / Workshops

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STOP Guided Mindfulness Practice

 

STOP guided Mindfulness Practice

Try this 6 Minute STOP Guided Mindfulness Practice

This STOP Guided Mindfulness Practice is fully portable and you can use it any time, anywhere when stress has been triggered.

It develops your ability to re-set yourself: To Stop, Take a breath, Observe yourself, purposely Pause and self calm so you can respond skill-fully rather than react impulsively.

Interested in learning more? Check out: Mindful LeadershipMindfulness Courses1 to 1 CoachingWorkplace Wellness Talks / Workshops

 

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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.

Interested in learning more? Check out: Mindful LeadershipMindfulness Courses1 to 1 CoachingWorkplace Wellness Talks / Workshops

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3 Minute Pause Guided Mindfulness Meditation Practice

 

3 Minute Pause Guided Mindfulness Meditation Practice - Play Button

3 Minute Pause Guided Mindfulness Meditation PracticeTry this 3 Minute Pause Guided Mindfulness Meditation Practice

Taking a Pause – is a powerful practice that reminds us to step out of the stream of thoughts and preoccupations that we can easily be immersed in during the day. To do the practice, just pause, take a few conscious breaths, be in your body, aware of physical sensation and just become intensely conscious of the present moment. That’s all.

Check out: Mindful Leadership, Mindfulness Courses, 1 to 1 CoachingWorkplace Wellness Talks / Workshops

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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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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

I highly recommend this Mindfulness course! Each week brought another wonderful experience. Joanne’s style was an inspiration and gave us an appetite for more. I have discov…
Barbara