Gently acknowledge any strong waves of thought or emotion that pull you away from the breath. Let them rise and fall, then return to breath. Become the mindful loving witness of each breath. 

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Mindful Loving Witness Meditation — Jack Kornfield

This 3 part series is based on a teaching story from the Upanishads that shows our potential to awaken from an ego-based trance and discover the full luminosity and freedom of our natural awareness.  In each class we'll explore one of the three gifts considered as essential on the spiritual path.  The first is the capacity to forgive, to let go of the blame and resentment that prevents our hearts from being open and free.  The second gift is "inner fire," the capacity to devote ourselves wholeheartedly to what we most cherish.  The third gift is a "mirror" or the capacity to look deeply into our own hearts and minds and realize the truth of who we are. Each class includes guided meditations that explore how these gifts can be nourished right here and now in our lives.

Three Liberating Gifts - Part 2 - Inner Fire - TaraBrach

Body Scan – Guided Meditation (12 mins)– Pete Kershaw

Loving Kindness (15 mins)– Glenda Irwin

Meditation One: Establishing A Mindfulness Meditation Practice

RAIN Meditation (14 mins)– Glenda Irwin

Calming the Rush of Panic in Your Emotions
This mediation can help you explore how panic affects you not only physically, but also in your emotions and feelings.

In a quiet place, find a position in which you can be alert and comfortable, whether seated or lying down. Turn off your phone and any other electrical device that could disturb you. Read and practice the script for this guided meditation below, pausing after each paragraph. (Note: Before beginning this meditation, please consider whether this is the right time for you to do it. Do you feel reasonably safe and open? If not, do some mindful breathing and come back to it at another time.)

Calming The Rush of Panic

30-Minute Mindful Inquiry Meditation to Calm the Rush of Panic in Your Emotions

Tara Brach Compassion Meditation

Body Scan (12 mins) – Rene Frey-Jennings

Kristin Neff guides us through a twenty-minute compassion meditation, first directing kind phrases to ourselves and then to others.

Breathing Compassion In and Out

Labeling Emotions

Mindfulness Works is New Zealand’s largest provider of mindfulness training.  

Mindfulness Works vision is:
“To significantly improve the mental health and well-being of all New Zealanders. To foster self-acceptance and self-love in all.”

Mindfulness Works offers:

- Regular public introduction to mindfulness and meditation courses throughout New Zealand
- Workplace, organisational and corporate training
- One-on-one mentoring, coaching and training in mindfulness and meditation


RAIN Meditation (14 mins)– Glenda Irwin

Mindfulness Works

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