Guided meditation
Free MP3s & other resources
Learn how to meditate
The most effective way to learn how to meditate is with the guidance of a teacher. Being part of a supportive group is also helpful. The main benefit of learning to meditate in a course such as the MBSR course, is that one can discuss challenges to meditation, how these can be overcome and the actual experience of meditating.
Meditation itself need not be tricky - what can be hard is remembering to do it and making the time for it. This is why learning to meditate as part of a course, with different meditations set each week as home practice, together with the opportunity to discuss the meditation process, is so effective.
There is also something rather special about meditating with others.
Our next 8-week Mindfulness Meditation course (MBSR) will be run online, Saturdays, 9.30-11.30am, from 31st Jan, 2026. There will be a free online taster session for this on Tuesday, Dec 9 at 9.15am.
Please get in touch if you would like to book a place on the taster, or arrange a phone call to hear more about the meditation course and discuss how it might be of benefit to you.
If a course is not something you want to do, you might like to come to our Tuesday online drop-in sessions, 9.15-10.30. We have a different theme each week and practise a range of meditations. More information about the drop-ins can be found here.
Meditating is central to practising mindfulness and even if you do not wish to attend a class, we are happy to share some free MP3 guided meditations of the core mindfulness practices. It can be helpful to listen to someone guide you when learning how to meditate, especially if you are struggling with intrusive thoughts or feeling particularly emotional. They vary in length and include short meditations of just a few minutes, plus 10 and 20 minute meditations.
Our guided meditations include
- Breathing exercises
- Meditations for relaxation
- Compassion practices
- Morning meditation
- Meditations for sleep difficulties
Mindfulness techniques for parents and children can be found in our Families page and in several of our Mindful Surrey blogs.
Meditations on YouTube and Soundcloud
We have meditations on the Mindful Surrey YouTube channel and also on Soundcloud, where we add new recordings every so often. Here you'll find our guided mindfulness meditations as used in MBSR courses. We'd love to hear your feedback and suggestions for new uploads. You can also find ask us to send a link to some free MP3s.
Mindfulness reading
There's an abundance of resources if you like reading about mindfulness and see below for some of our favourite books about mindfulness and mindful eating. You can deepen your understanding of mindfulness and discover meditation tips and exercises.
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
The Miracle of Mindfulness
by Thich Nhat Hanh
Mindfulness for Health
by Vidyamala Burch and Danny Penman
Start Where You Are, a Guide to Compassionate Living
by Pema Chodron
The Mindful Path to Self-compassion
by Christopher Germer
The Mindfulness-Based Eating Solution
by Lynn Rossy
Mindful Eating
by Jan Chozen Bays
Wellbeing Poems
We like to use poetry as part of our classes and retreat days. People often ask for copies of wellbeing poems, especially the self-compassion poetry, so we've included some of the most popular ones, such as the 'She Let Go' poem. Let us know of any favourite poem so we can add it to our collection, particularly if it has a theme of compassion.
Personalised guided meditations
We can record individual meditations specifically for you as an MP3, focusing on any particular issue, and we can also do these for children. These could be a ten minute meditation, or a longer compassion practice or meditation to help with sleep difficulties. Maybe with a wellbeing poem or favourite music in the background for a very special gift!
