Meditations / Visualisations
My favourite guided meditations and visualisations to listen to and to be inspired by are from Tara Brach, Jack Kornfield, Kristen Neff, Chris Germer, Jon Kabat-Zinn, Deepak Chopra, Smiling Mind App, Calm App, Acceptance and Commitment Therapy with Russ Harris, and Treesisters Earth Based Meditations….if there’s not a link available here try googling these guided meditations on YouTube. It’s important to find a voice, time and style you like….feel free to try the meditations and visualisations I have recorded below and also at https://deepheartwisdom.thinkific.com/ Please let me know if there are some great meditations out there that you think I need to add to this list too!
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/)
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!
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 🙂
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! 🙂
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.
Three Emotion Circles from Compassion Focussed Therapy
Values Checklist from ACT, Russ Harris:
More RESOURCES to follow…