Tony’s meditation list

A guided meditation suitable for those completely new to meditation, or anyone who has previously struggled with the practice.

An updated version of this track is available at https://soundcloud.com/user-996051730/your-first-meditation

Your First Meditation

What’s a good meditation? What kind of experiences do you have that leave you feeling satisfied with your ‘sit’? And what do you do when you meditate?

If you’re like most people, you probably set out with the intention, or hope, for a quiet mind; a mind in which thoughts slow down, or stop altogether. It’s also likely that most of the meditation instructions you’ve been exposed to encourage you to divert your attention in this way. That is, away from thoughts and perhaps towards the breath or body. 

You may also have noted that despite your best efforts to follow such instructions, and despite all your wishes, the mind stubbornly continues to remind you about just who’s really in charge, (and what you need from the supermarket).

Here then, is a refreshingly realistic meditation — one that doesn’t require you to make any effort to still or quieten the mind. Instead, you’ll be invited to welcome your thoughts, to lend them an ear, to listen to what they have to say, and to see if you can’t glean some useful information even from the most trivial, hostile and irritating amongst them.

This meditation is quite long, (35 minutes) It gives you plenty of opportunity to think, and lots of space to follow the instructions and to investigate for yourself what goes on in your mind. If you feel like you’ve had enough after 5 or 15, or 25 minutes, that’s perfectly fine. You can continue at another time.

Meditation On Thoughts

Explore what it's like to meditate in a very natural, receptive style; simply out of curiosity, as a way to find more enjoyment or in order to ease yourself gently towards deep relaxation or sleep.

Zzzz: A Recipe for Sweet Dreams, Slumber & Sleep

Meditation is not just about relieving stress. It can take you beyond everyday relaxation into a zone of relative bliss that most of us experience rarely, if at all. This meditation encourages you to let go deeply, entering that state in which you can view and accept things with a light, easy mind.

A Taste of Meditation

Floating on Clouds

Use this meditation whenever you're feeling pain, be it physical, mental or emotional. The strategies introduced will allow you to explore discomfort with an open mind, helping to lessen and perhaps eliminate suffering.

Instant Pain Reliever

Give yourself a 'mental massage' by focussing on the body as a means of relaxing tight muscles and encouraging the body to loosen up and let go.

Mind Massage

Take the edge off a difficult day or trying situation by tuning into the soothing and rhythmic nature of the breath in order to calm yourself rapidly and deeply.

Stress Buster

Many people feel that they need ideal circumstances in order to relax. We focus on sounds in this meditation as a means of discovering that it is possible to relax profoundly, even in a busy or noisy work environment.

Mental Tonic

We're all troubled by our thoughts, moods and emotions from time to time, and we may feel powerless to prevent them from taking us into stressful territory. This meditation invites you to look closely at such stressors, but to see them from a relaxed, objective viewpoint.

Anxiety Alleviator

Meditation at Work: Short Meditations To Keep You In Balance All Day

Complete Calm

A therapeutic meditation for massaging away accumulated aches, pains and tensions.

meditation at work

The Ache Breaker

As Leunig says: Let it go. Let it out. Let it all unravel, and it can be the path on which to travel.

The Mental Dump

Short meditations to keep you in balance all day.

Productivity Booster

The Stress-Free Smoko

The Lazy Lunchtime

Where am I?

Take a Breather

The Quickie

Most people know that meditation is an effective means of destressing but mistakenly believe that you need at least twenty minutes 'time out' in order for it to be effective.

In these guided meditations you'll learn how to bring body and mind back towards balance in as little as sixty seconds, wherever you are.

These short guided meditations will allow you to refocus your mind, re-energise your body and calm your emotions so that you can think clearly, work productively and cope more effectively with the inevitable stresses of life and work.

Smooth Sailing

Most meditations encourage you to relax. Rarely, however, are you given suggestions about how you can actually do that. As you’ll know, it’s not always as easy as just saying the word. In this meditation, we’ll explore numerous options for triggering relaxation and rest, physically, mentally and emotionally.

Tony’s meditation list

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