Relaxing Bodyscan

A short and sweet little meditation to help you settle and return to balance.

Cultivating Self-Compassion

3 Minute Settling Meditation

When we feel bad about ourselves or are trapped in a negativity spiral, it can help to call on the love and compassion of those who see our worth. This meditation invites in the memories and support of those that care about you to help you cultivate strength and compassion when you need it most.

Calling All Allies

Meditation is an opportunity to get to know yourself better and learn how to befriend all that arises - good, bad and ugly! Sometimes this isn't easy, especially when emotions are heightened or when you get stuck in thinking you have to get the technique right. When you meditate you want to be settling into a delicious, safe, secure feeling. This meditation uses pleasant memories to help create a warm, nurturing inner environment.

Creating a Holding Space Meditation

Loving Kindness meditation is a traditional practice that invites you to send compassion and well-wishes to someone you care for and also test out what it feels like to offer yourself the same compassion. This is something many, if not most, people have not experienced so go easy on yourself as you explore this practice.

Loving Kindness Meditation

We all experience some form of conflict or criticism from time to time and it can be hard to know how to process all the accompanying emotion that brings. As well as all the thoughts that may be sparked off by the incident (hello blame and self-criticism!) the body will no doubt be alive with sensations or tension. Use this practice to explore a recent conflict and cultivate the interest and kindness required to help you gain perspective, return to balance and build resilience.

Meditation on Conflict or Criticism

When you're having a hard time do you ever get stuck in what I call "selfing"? - thoughts that revolve almost entirely around what's wrong with us and what problems we need to solve. When experiencing difficult emotions we can become contracted in body and mind and feel like the experience may never end. We may also feel very much separate from others. This mindfulness meditation offers some suggestions of how to unhook from "selfing" and take life less personally.

Taking Things Less Personally

What are you grateful for? Studies have shown that purposefully practicing gratitude improves wellbeing and life satisfaction. We become more attuned to noticing good things, even just the simplest things, as they happen outside of meditation. This meditation invites you to appreciate the people that help you or that you love and the places and things that make life worth living.

Practising Gratitude

Softening and unraveling tension from the body and mind by cultivating a soothing, nourishing breath.

Soothing Breath

Life is better when we pay more attention to it. Beth is a meditation teacher and coach based in Geelong, Victoria offering an easy-going approach to meditation and self compassion teaching. Visit www.geelongmeditationcentre.com.au

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