Focus meditations to calm the mind

Meditation gong

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.

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. You can also find links below to guided meditations from Mark Williams and Tara Brach.


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!

Mindful Surrey meditations

3-step Breathing Space
00:00 / 03:29
Body Scan meditation
00:00 / 20:50
Facing Difficulties
00:00 / 18:29
Leting Go of Thoughts
00:00 / 19:30
Choiceless Awareness
00:00 / 19:44
Mindfulness of Breath
00:00 / 18:37
Mindfulness Breathing Meditation
00:00 / 10:01
Mountain Meditation
00:00 / 10:16
Mindful movement (seated)
00:00 / 10:15
Raisin Meditation, Mindful Eating
00:00 / 07:54
Kindly Awareness
00:00 / 17:33
Sleep meditation 10 minutes
00:00 / 09:57
Bed-time Meditation, Finger breathing
00:00 / 19:49
Deep Sleep Meditation
00:00 / 20:14

Body Scan Mark Williams (40 mins)

Mindfulness of Breath, Mark Williams (20 mins)

Mindful Movement, Mark Williams (30 mins)

Meditation for Pain, Mark Williams (25 mins)

Meditation for Sleep and Anxiety, Tara Brach (20 mins)

Tara Brach, meditation for sleep

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: 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

Mark Williams, Frantic World meditation