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Meditations
to calm the mind

We hope you enjoy these simple meditations. They can help with stress relief, if you're having trouble
sleeping, and also to develop gratitude and self-compassion. We have recently added new guided
meditations for sleep, a shorter guided Body Scan meditation, and a guided meditation for anxiety.

Please click the button below if you'd like the link to our free meditations.

The core MBSR meditations, as developed by Jon Kabat Zinn and Mark Williams, include:

-  Body Scan Meditation

-  Mindfulness of Breath

-  Mindful Movement

-  Mindful Thinking 

-  Meditation for Pain

-  Kindness Meditation

-  Choiceless Awareness

The popular Mountain meditation and Raisin meditation are also often used as part of an
MBSR course. 

 

If you only want to meditate for 5 minutes, the 3-Minute Breathing Space can be helpful as a
quick grounding meditation and to calm down.

If you want to meditate for 10 or 15 minutes, you might like to do the 3-Minute Breathing Space
together with a 10 minute Morning meditation; or some mindful movement followed by a
10 minute guided meditation such as mindfulness of breath.

And if you're having trouble sleeping, perhaps waking up at 3am and not being able to get back
to sleep, try bed-time or deep sleep meditations. Or explore other tips for sleep in our blog post
about 
dealing with insomnia.

Book a free online taster session if you'd like to practise these meditations live, guided by a
teacher in a small group. No experience necessary!

3-step breathing space meditation
Body Scan meditation
Mountain meditation
Bedtime meditation, finger breathing
Facing difficulties meditation
Sounds and thoughts meditation
Choiceless awareness meditation
Mindfulness of breath
Mindful movement meditation
Sleep med, 10 mins
Raisin meditation, mindful eating
Kindly Awareness
Mindfulness breathing meditation
Deep sleep meditation

Mindful Surrey meditations

Click on the link below to request access to our free meditations

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3-step breathing space

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Body scan meditations

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Facing difficulties

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Letting go of thoughts

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Choiceless awareness

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Mindfulness of breath

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Mindfulness breathing meditation

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Mountain meditation

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Mindfulness movement (seated)

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Raisin meditation, mindful eating

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Kindly awareness

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Sleep meditation 10 minutes

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Bedtime meditation, finger breathing

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Deep sleep meditation

Tara Brach

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"Nothing is wrong - whatever is happening is just real life."

Tara Brach

Tara Brach has a wonderful free collection of nurturing talks and meditations to help with
pain and difficult times. We recommend her 
Care Package for when you might be struggling
with anxiety or stress.

Mindfulness reading

Mindfulness Reading

Mindfulness: A Practical Guide to Finding Peace in a Frantic World

by Mark Williams & Danny Penman​

Wherever You Go, There You Are

by Jon Kabat-Zinn

The Power of Now

by Eckhart Tolle

Radical Acceptance

by Tara Brach

Real Happiness

by Sharon Salzberg​​

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