Guided Meditations to help us Calm Down and Manage Stress

We hope you enjoy these mindfulness practices which include meditation techniques to help us when facing difficulties and also to cultivate self compassion. We are about to include some new meditations for sleep. 

The core mindfulness practices of the MBSR training include:

-  Body Scan

-  Mindful Movement

-  Mindfulness of Breath and Body

-  Sounds and Thoughts

-  Facing Difficulties

-  Choiceless Awareness.


The popular Mountain Meditation and Self-compassion/Kindly Awareness mindfulness practices are also often used as part of an MBSR course. You can find these mindful meditations on our YouTube channel and it's great to hear people's feedback. 

We have also included links below to guided meditations from Mark Williams and Tara Brach.


If you only have time for a 5 minute meditation, the short 3-Step Breathing Space can be useful to manage stress and quickly calm down.

If you want to meditate for 15 minutes, you might like to do the 3-step practice together with a mindful movement meditation.


At the end of this page we recommend a few books for mindfulness reading, which cover a range of meditation techniques and exercises.

Mindful Surrey Meditations

3-step breathing space
00:00 / 03:29
Body Scan meditation
00:00 / 20:50
Facing Difficulties
00:00 / 18:29
Sounds and Thoughts meditation
00:00 / 19:30
Choiceless Awareness
00:00 / 19:44
Mindfulness of Breath
00:00 / 18:37
Mindful Movement (seated)
00:00 / 10:15
Mountain meditation
00:00 / 10:16
Tara Brach, meditation for sleep

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

Free Practice Apps

Ten Percent Happier:

Insight Timer:


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

Insight Timer meditations
Ten Percent Happier free mindfulness