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Free Meditations

Here are the formal mindfulness practices from the 8-week course. It's important to do each practice with an open mind, seeing what you can notice – we are not aiming for a specific goal with each practice, we are cultivating present-moment awareness, which is mindfulness.

Don't worry if you find your mind wandering constantly; everyone's mind does that, particularly at the beginning. Just bring it back to the practice each time you find it has wandered; you may find yourself doing that hundreds of times! We are not aiming for a clear mind but we are trying not to let thoughts take over.

Course participants can also download a copy of these files for playing off-line.

Body Scan

A 40 minute mindfulness practice that can be done either lying down or sitting up – make sure you're comfortable. This practice helps you to direct your attention and to tune into your body and notice what's going on for you.   Download here

There is also a shorter version.   Download here

Mindful Movement

A gentle 40 minute practice based on yoga. It's important with this practice to be gentle with yourself and not push – it's all about bringing mindfulness into how the body feels as it moves, not getting into any particular posture.   Download here

Chi Gong Mindful Movement

A gentle 40 minute practice based on chi gong. It's important with this practice to be gentle with yourself and not push – it's all about bringing mindfulness into how the body feels as it moves, not getting into any particular posture.   Download here

Sitting Meditation

A 40 minute mindfulness practice starting by settling the mind on the breath, then expanding to take in the body sensations, followed by sounds then an open, curious awareness of whatever is arising in your experience.   Download here

There is also a shorter version.   Download here

Kindness Meditation

A 30 minute practice in cultivating good intentions towards yourself and others. Make yourself comfortable first then as you do the practice, repeat my words silently to yourself; you can change the words a bit if you like. If you prefer to do it without words that's fine too.   Download here

Three-Stage Breathing Space

This is a mini-meditation that acts as a bridge between the longer practices and the demands of everyday life. I suggest doing this several times a day, to bring mindfulness into your daily life.   Download here

Coping Breathing Space

This is another mini-meditation that is great for helping you to cope when things feel difficult, by not getting caught in thought spirals.   Download here