Focus 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.
The core MBSR meditations, as developed by Jon Kabat Zinn and Mark Williams, include:
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
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: 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
by Tara Brach
by Sharon Salzberg