Free Resources

Meditations / Visualisations

Loving Kindness Practice:

This meditation/prayer uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart.‘ Jack Kornfield (Read more here: https://jackkornfield.com/meditation-lovingkindness/)

Loving Kindness Prayer/Meditation: I first heard this ancient practice in a MBSR course in 2011, and Jack Kornfield and Tara Brach have beautiful versions on their websites – as does Kristen Neff & Chris Germer as part of Mindful Self Compassion. This is called a Loving Kindness Practice because everytime we practice we are training our brain to focus on loving kindness rather than worry or anger or…. MRI scans show that when engaging with this practice different parts of your brain light up AND there are physiological changes (even when you don’t think it’s working!!0. I personally have transformed difficult relationships with this practice! As Jack Kornfield is renowned for saying, try it for 365 days and then decide if it works for you or not!!

Weathering the Storms/Seasons of Life Tree Visualisation

This meditation/visualisation can support you to feel anchored, grounded, safe and steady in the storms of life….to access that still, calm, compassionate wise part of you that is always available yet we often forget to access this part in the storm of the moment!

Weathering the storms of life visualisation: I have always found versions of this visualisation deeply calming and settling for my nervous system. I think I first heard versions of this from Sue Gregory and Uncle Frank (Ngangkere) in Alice Springs and more recently from Treesisters Similar visualisations are available as Lake adn Mountain Meditations through the MBSR program with Jon Kabat Zinn.

Inner Wisdom Meditation

This visualisation is tapping into your own inner wisdom, the part of you that is often drowned out by day to day thoughts/life but that often knows exactly what you need and is able to meet all of you with compassion and acceptance. This visualisation taps into your subconscious (what I call ‘heart, soul & spirit’), the part of you that drives your life but that we are largely unaware of! Remember the more you practice using your imagination to tap into your inner wisdom and to meet your whole self with compassion the easier it gets….it’s like building up the ‘muscle’ (neural pathways) of your brain! Much better to use your power of imagination to imagine beautiful spaces/memories/images that make you feel good than imagining the worst! Enjoy 🙂

Inner Wisdom Meditation: I first heard Jack Kornfield use a version of this meditation in a Sounds True workshop he did with Dan Siegel, but I have also heard Tara Brach, Kristen Neff & Chris Germer use a version of this meditation and I recommend listening to all of their meditations online…it’s important for you to find the voice and style that works for you. This is the version I like best for myself and the people I work with.

Belly, Heart, Hands & Mind Exercise

This visualisation explores your mind-body connection, it is very grounding and balances the different energy centres in your body while helping you to focus in on what is important for you right now. Practicing this exercise (sitting, standing or lying) will support you to use parts of this exercise in your everyday life when you need to centre yourself and when you need to tune in to what is important for you….it’s very calming for your nervous system and also if feeling flat it can be very energising! Let me know what you think! 🙂

Belly, Heart, Hands & Mind Exercise: This is a longer version of a very grounding and energising mind-body mindfulness exercise that I sometimes use at the start of a session with people I work with!

Resources

These resources are available for the people I work with to download and use to explore their emotions, thoughts, sensations as they heal and recover.

CBT Model Worksheet (to journal thoughts, feelings, sensations and actions) from Psychology Tools.

Emotion Thermometer

More RESOURCES to follow…