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

A fun breath-counting meditation based on the game of cricket!
http://themodernmeditator.me/meditation-cricket/

Meditation Cricket

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

In the routine of everyday life, it can be easy to forget what we're grateful for... until life gets shaken up and we're quickly reminded what we take for granted. This meditation on gratitude helps us develop gratefulness for both the mundane - and the magnificent.

http://themodernmeditator.me/thank-you/

Thank You

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

While some meditations are designed specifically to help us fall asleep, mindfulness meditation requires two special ingredients: relaxation AND alertness. This meditation helps us relax body and refuel mind, bringing greater clarity, peace and calm into stormy inner worlds.

http://themodernmeditator.me/relax-refuel/

Relax Refuel

When big emotions threaten to engulf us there is a way out. It's the knowing that stress, anxiety, anger and fear will present somewhere - not everywhere - and to deliberately train our attention to seek out clear space - to find calm.

 http://themodernmeditator.me/find-calm/

Find Calm

This meditation is great for beginners or for when we need something very focused and simple to bring us back to the present. It's a breath meditation that reminds us to approach our practice very gently.

http://themodernmeditator.me/gently/

Gently

A guided meditation that celebrates not perfection, but of moving along on a path of knowing ourselves and knowing others so that we can be truly present for this one temporary life.

Progression Not Perfection

In Week 3 of Introduction to Mindfulness Meditation we introduce the support technique of breath counting. This gives our mind a framework or anchor to keep our focus intentional - with the breath - while also being with thoughts that come and go.

Includes: 11 minutes of silence at the end.

http://themodernmeditator.me/portfolio/introduction-mindfulness-meditation-week-3-breath-counting/

Introduction to Mindfulness: Week 3 Breath Counting

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

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

A variation on the mental noting technique, this meditation labels our senses to help switch from an exclusively thinking mode to be more present and aware of what's happening in real-time.

http://themodernmeditator.me/labelling-senses/

Labeling Senses

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

Feeling meh? This eyes-open meditation and body scan will lift your spirits. A gratitude practice and inner body scan that's more than skin deep. Inspired by all the walks out in the neighbourhood during coronavirus.

The Tourist

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 is a short 5-minute movement meditation where you have permission to stretch, rock and wriggle to relieve tension and restlessness. It's best done seated or standing. You can do this meditation at the start of a long session, to break up a long session, or as a spot practice on the go.

Rock n Release

This meditation is a 10-minute mindful walking practise for beginners. If you've never done walking meditation before, set yourself up a short walking track about 5-10 paces in a spot where you won't feel self-conscious. It's done with eyes open, and a slower pace than normal. Enjoy!

Step Into Bliss

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

Popular tracks