Access deep peace within with this calming self-acceptance meditation. First, we start by grounding ourselves in mindfulness of our breath, body and surroundings. Then, we turn inwards. And welcome ourselves home with open arms in whatever state we've arrived. Finding the place within where there lives no fear, no anger, no anxiety, no shame. The place where our intuition lives. Includes 10 minutes of quiet, unguided time with interval bells reminding you where home is.

https://themodernmeditator.com.au/insight-meditation-come-home-to-yourself/

Come Home to Yourself

Learn how to be with difficult emotions and experiences with this go-to mindfulness practice, R.A.I.N.

First developed by Michele McDonald of the Insight Meditation Society, R.A.I.N is a four-step process for working with our emotions. Traditionally, it stands for: Recognise, Allow, Investigate, and Non-Identification (or 'Not Me').

This version of R.A.I.N also offers the contribution of Tara Brach who introduced 'Nurture' as the fourth step of the process, as well as Dr Judson Brewer who uses 'Noting' as the last step.

https://themodernmeditator.com.au/difficult-emotions-rain/

RAIN

As meditators the breath is something that we learn to connect with from day one. In this practice, we explore how we relate to the breath so that it can be our very own inner hero. A reliable ally to lean on through any situation.
http://themodernmeditator.me/the-beautiful-breath/

The Modern Meditator

The Beautiful Breath

When life's going great it can be tempting to skip meditation. But regular practice helps maintain our mental fitness. Even a 2 minute meditation helps.
http://themodernmeditator.me/2-minute-meditation/

2 Minute Meditation

Whether you're just starting out or have come to call this technique 'home', the classic breath counting meditation is perhaps the easiest one we can reach for in our mindfulness toolbox.
http://themodernmeditator.me/classic-breath-counting-meditation/

Classic Breath Counting Meditation

There are metaphors everywhere for mindfulness - clouds coming and going, actors in a play, sitting at the bus stop but not catching the bus. And perhaps one of the most famous is The Mountain by Jon Kabat-Zinn. This is my adaptation.
http://themodernmeditator.me/the-mountain/

The Mountain

We often come to meditation with a goal and then we learn having goals for meditation is completely counter-productive. In this meditation we can reframe what a meditation goal could be - to access the wonder that's within.
http://themodernmeditator.me/wonder/

Wonder

A guided mindfulness meditation designed to help us slow down, and experience all the things we miss out on when we're too busy to notice.

http://themodernmeditator.me/no-hurry/

No Hurry

In the black smoke-white light meditation technique we visualise breathing in a beautiful white light and breathing out a thick black smoke - all as a way to invite positive energy in and release negative energy out.

http://themodernmeditator.com.au/black-and-white-breathing/

Black and White Breathing

In Week 4 of Introduction to Mindfulness Meditation we introduce the support technique of mental noting, or labelling thoughts. We sit back and observe what thoughts come to visit, welcome them and greet them by name - but avoid getting into a full on conversation with them.

Includes: 15 minutes of silence at the end.

http://themodernmeditator.me/portfolio/introduction-mindfulness-meditation-week-4-labelling-thoughts/

Introduction to Mindfulness: Week 4 Labelling Thoughts

In Week 5 of Introduction to Mindfulness we introduce some words or phrases to repeat mentally to ourselves with every breath. A phrase or mantra chosen with intention can positively affect not only the meditation itself, but also our mental state off the cushion.

Includes: 20 minutes of silence at the end.

http://themodernmeditator.me/portfolio/introduction-mindfulness-meditation-week-5-phrases

Introduction to Mindfulness: Week 5 Phrases

A compassion meditation known as 'loving kindness' or 'metta'. Using phrases and intentions to send out well wishes to all sorts of people and beings - including ourselves. Life's little antidote!

http://themodernmeditator.me/classic-loving-kindness/

Classic Loving Kindness

Failing sucks. It's hard to admit, it's hard to be with. So when we're engulfed by the difficult emotions of failure, we can remember the acronym F.A.I.L - feel, accept, introspection, love. Give this meditation a go the next time you find yourself feeling anything but a winner.

http://themodernmeditator.me/fail/

F.A.I.L

Don't like change? This meditation may change your mind. Every single moment we encounter is the first and last time we'll ever experience that one unique moment.

http://themodernmeditator.me/vanish/

Vanish

One of the tricky parts of meditation is being able to accept all experiences as valid - especially thoughts and emotions. Here's an open awareness practice to help welcome, and even make friends, with everything that arises.

http://themodernmeditator.me/the-circle

The Circle

It takes practice to be happy! It's a skill we can strengthen. Here's a meditation to recall the joy in our lives - and counter the brain's negativity bias.

http://themodernmeditator.me/lean-into-joy/

Lean Into Joy

After a stressful day, getting out of our heads and back down to Earth can help us relax and clear mental mud. This grounding body scan offers the idea of gravity to help draw us down to Earth, feeling safe, supported and at ease.

Gravity

In this short 3-minute meditation, you have permission to stop, recharge, and quite literally, do nothing. There are no rules to follow or techniques, just a personal space for you to enjoy whatever your 'nothing' looks like.

Do Nothing

This meditation is a 15-minute practice engaging the sense of hearing and touch, including a mental noting technique. It helps to short-circuit stress bringing sounds and sensations to the foreground and letting mental chatter retreat to the background.

Sensing Calm

This is an introduction to the breath as an object of meditation. It offers four different ways you can relate to the breath as a way of encouraging mindfulness.

Breath for Beginners

When we're feeling tense and speedy, three deep sighs is all the body needs to start to regulate its breathing. This is a short spot meditation you can try whenever, wherever, when you need to calm down.

Sigh for Relief

"Name it and you tame it."
This is a guided mental noting or labelling meditation that helps us work with thoughts and emotions.

Hello

Inspired by the Sanskrit settling sound in Light Watkins' book Bliss More, this is a mantra meditation for beginners using the two-syllable sound: ah hum.

Ah Hum

This meditation adopts the phrase "I accept" as a way of releasing resistance to what is and encouraging openness and ease to whatever we're experiencing.

https://themodernmeditator.com.au/meditation-phrase-accept/

I Accept

Hi, I'm Rebecca, I create mindfulness meditations for modern life.

The Modern Meditator

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