Meditations

Resources for health and well-being, short meditations for teens and kids,
effective workplace balance, and spiritual contemplations

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Health and Well-Being

These works have been developed to cultivate calm continuity of mind, regulate and balance the emotions and build resilience and compassion. Below are contemplations and meditations for anxiety and stress related issues, pain management and relaxation. These all lead toward a healthy life balance and nourishing a deep well-being, so vital to our immune systems. 

Deep Relaxation Scan

by Grace Gordon | Health and Well-Being 45 min

This guided awareness practice is an adaptation and compilation of the Body Scan and Stillness meditations. Its primary purpose is to reduce anxiety and stress helping to promote a calm and deeply relaxed state stimulating a healing restoration of the body, mind and being. It is best undertaken lying down.

All meditations are free but please consider a gifting to help our work.

Mindful Awareness of Sensation Scan

by Grace Gordon | Health and Well-Being 18 min

A short talk followed by a guided meditation of mindful awareness of sensations to encourage awareness of what is happening in the body and staying in the present in the face of anxiety or recovery of health.

This gentle awareness practice will help ‘ground’ you and nourish mental, emotional and psychological resilience.

All meditations are free but please consider a gifting to help our work.

Breath and Posture Basics

by Grace Gordon | Health and Well-Being 12 min

Ideal for beginners or those wishing to enhance their meditation practice by improving their sitting posture.

A short guided meditation follows.

Inspired by Lao Tse Tungs saying to “sit like a mountain, flow like a river” during meditation.

All meditations are free but please consider a gifting to help our work.

Morning Meditation

by Grace Gordon | Health and Well-Being 12 min

A favorite morning meditation for encouraging greater awareness of mind, body and being.

Based on mindfulness, this meditation guides and stimulates conscious thinking and invites you to openly explore your current state, nourishing the ability to be aware, open, and present to whatever is happening.

All meditations are free but please consider a gifting to help our work.

Rest Relax Recover

by Grace Gordon | Health and Well-Being 15 min

A relaxing guided meditation for those who are unwell, unsettled, unhappy, or who are recovering from mental, emotional or physical challenges.

Rest, Relax, and Recover.

This meditation is best undertaken lying down.

All meditations are free but please consider a gifting to help our work.

Reframe Pain Sensation

by Grace Gordon | Health and Well-Being 35 min

Suffering is defined as intense sensations, plus resistence to them.

Mind and body work together. This talk and meditation guides you through ways to build capacity to change your relationship to intense sensations through the de-coupling mechanism of mindfulness. 

All meditations are free but please consider a gifting to help our work.

Silent Meditation - The Nature of Impermanance

by Grace Gordon | Health and Well-Being 20 min

When meditating we can practice noticing the transient nature of things – thoughts, sounds, sensations arise and pass away continuously.

Settling to impermance builds resilience and equanimity.

There are sections of silence in this guided meditation and it is recorded in natural surrounds so may appear to end suddenly.

All meditations are free but please consider a gifting to help our work.

Quality Sleep Technnique

by Grace Gordon | Health and Well-Being 12 min

A short and gentle guided meditation for busy minds and tired bodies helping to prepare you for quality sleep time.

The meditation includes helpful techniques to help settle the mind and relax the body.

The meditation finishes with a relaxation.

All meditations are free but please consider a gifting to help our work.

Reframe with RAIN

by Grace Gordon | Health and Well-Being 30 min

We can defuse the power of challenging emotions when we open to them with mindful compassion. Emotions are our internal communication system. This guided meditation will help your awareness and connection to it whilst building compassion and resilience.

All meditations are free but please consider a gifting to help our work.

Clarity Contemplation

by Grace Gordon | Health and Well-Being 20 min

A guided active process for gaining clarity on matters, choices and decisions.

Contemplation, or deep continous thought, calms the mind allowing conscious transcendant thought and inner knowledge to be accessed and included.

All meditations are free but please consider a gifting to help our work.

Loving Kindness (Metta)

by Grace Gordon | Health and Well-Being 20 min

Compassion in the heart is a perfect balance to mindfulness meditation. Building emotional well-being and resilience research suggests compassion is essential for a healthy  and fullfilling life.  Cultivate compassion for yourself and others through this traditionally based guided visualisation.  

All meditations are free but please consider a gifting to help our work.

Peace Place

by Grace Gordon | Health and Well-Being 20 min

Peace is a place inside where you can find a little freedom to rest, relax and take refuge from the activity and challenges of life. Find a quiet space and build inner strength, tolerance, patience and a deeper inner happiness with regular visits to your own peace place with the help of this guided visualisation.

All meditations are free but please consider a gifting to help our work.

Relax Into Sleep

by Grace Gordon | Health and Well-Being 10 min

A gentle progressive relaxation to play after your bedtime routine but before getting into bed.

The practice is best undertaken as a routine beginning as you stand alongside, but not yet inside, the bed. To help maintain the relaxed state there is no ending sound.  Sleep well.  

All meditations are free but please consider a gifting to help our work.

Body Access Points

by Grace Gordon | Health and Well-Being 15 min

Accessing and grounding the body quickly is key to managing stress, anxiety and recovering from challenging situations. This guided meditation introduces specific body ‘access’ points to focus upon whilst remaining in touch with the whole body experience. It is a tool to help steady the body, balance the emotion, and calm the mind.

All meditations are free but please consider a gifting to help our work.

Big Blue Sky

by Grace Gordon | Health and Well-Being 25 min

Imagine an expansive, clear, calm and luminous mind.

This steady blue sky mind is always there but often hidden behind the fog and noise of our thoughts, anxieties and emotions.

Open to insight through this gently guided meditation. 

All meditations are free but please consider a gifting to help our work.

Awareness of Senses

by Grace Gordon | Health and Well-Being 20 min

Senses are ‘hard wired’ into the human design so that we can perceive and understand the world around us.

This step by step guided awareness of the five sense doors helps increase our awareness of the fundamental five: sight, smell, taste, sound and touch.

All meditations are free but please consider a gifting to help our work.

Breath Awareness

by Grace Gordon | Health and Well-Being 10 min

Simple breath awareness in the body for those new to meditation; letting go of thoughts, feelings, sounds and sensations; and moving into a relaxed state.

Useful after challenging situations, stressful events, or before sleep to assist relaxation.

All meditations are free but please consider a gifting to help our work.

Gratitude of Body

by Grace Gordon | Health and Well-Being 20 min

A guided ‘open awareness’ gratitude practice of the body and being.

This meditation builds mind-body connection and induces acceptance, compassion and a deep well-being.

All meditations are free but please consider a gifting to help our work.

Nourishing Calmness in Stressful Times

by Grace Gordon | Health and Well-Being 15 min

short talk and guided relaxation to stimulate the parasympathetic nervous system to encourage inner calm and rest

In these times regular mindful meditation is a useful tool to help calm down the sensitized and aroused internal processes,  including stabilising the mind and balancing the emotion.

All meditations are free but please consider a gifting to help our work. 

Awareness of Challenging Emotions

by Grace Gordon | Health and Well-Being 30min

An e-motion is a ‘moving through’ process of a life experience, maintaining a balance of heart and mind. Circumstances can exist where we supress or deny emotion that, unprocessed, cannot move through and can drive future behaviour. 

Awareness of challenging emotions is a first step toward healthier living, emotional balance and well-being.

All meditations are free but please consider a gifting to help our work. 

Silent Meditation Maintaining Energy

by Grace Gordon | Health and Well-Being 30min

short introduction with tips and techniques to maintain the necessary energy to practice mindfulness meditation.

Followed by the silence in which to practice.

All meditations are free but please consider a gifting to help our work. 

Silent Meditation Calming Restlessness

by Grace Gordon | Health and Well-Being 20min

A short introduction with tips and techniques to help calm a restless mind, followed by silent practice. 

See other meditations on this page offering detailed assistance to recognise, identify and work with stress triggers as well as useful relaxations. 

All meditations are free but please consider a gifting to help our work. 

Kids and Teens

There are many benefits for children in mindfulness. Cultivating creativity and focus, building internal resilience and tools for emotional regulation, a calmer more relaxed child can think more constructively and sleep more easily.

Introduce mindfulness to a child for just a few minutes a day. Start as time to simply notice things – what they sense (see, smell, hear, taste, touch) whilst eating breakfast or walking , or what they feel or think when excited, happy or upset, and where they feel it in the body. Experiment!

Just Breathe

by Grace Gordon | Kids and Teens 12 min

Teenage years can be challenging. Peer group pressure, study stress and changing emotions often giving rise to unsettlement and reactive behaviour.

Mindful breathing can help build resilience and emotional awareness whilst encouraging focus and quietening and relaxing the mind and body.

All meditations are free but please consider a gifting to help our work. 

Bedtime Quiet Time

by Grace Gordon | Kids and Teens 12 min

A gentle ‘special breath’ coping and calming technique to help steady the mind using the breath followed by a simple step-by-step body relaxation helping to settle, rest and recover. This meditation is a useful tool to help children discover their own coping strategy. To help sleep try gentle, low volume background music.

All meditations are free but please consider a gifting to help our work. 

Night Night Sleep Tight

by Grace Gordon | Kids and Teens 8 min

A gentle guided bedtime relaxation practice for young children to help soothe and steady the mind and relax the body.

There is no ending bell, so it may be helpful to play your own chosen music softly in the background for when my voice stops.

Best suited for 3 – 8 year-olds.

All our meditations are free but please consider a gifting.

Finger Focus

by Grace Gordon | Kids and Teens 8 min

Sometimes its hard to focus. This short, easy exercise will help.

Using the sense of touch to ground and focus the mind, this finger tracing will enhance the effectiveness of using the breath to calm, centre and balance.

Suitable for all. 

All meditations are free but please consider a gifting to help our work.

Game on!

by Grace Gordon | Kids and Teens 6 min

A short meditation to focus the mind and inspire the heart when preparing for a sporting activity.

Suitable for 8 + 

All our meditations are free but please consider a gifting.

Delightful Dragon Bedtime Story

by Grace Gordon | Kids and Teens 12 min

A bedtime story to relax and delight young children.

Includes a simple relxation and ends encouraging sleep.

 

All meditations are free but please consider a gifting to help our work.

In the workplace

Mental clarity and focus are key benefits of mindfulness, as are improved emotional intelligence, self-awareness, and self-regulation. These benefits, together with a reduction in stress and anxiety, and a compassion that enhances understanding, are a firm basis for a successful work life balance.

These techniques are effective. Practising frequently will help imbed them into your behaviour patterning.

5 Step STALL

by Grace Gordon | In the Workplace 4 min

A short version ‘interrupt‘ for when experiencing habitual reactions, habitual thinking, rumination and challenging emotions.

The Five Step STALL is a helpful prompt to remind us at these times to: Stop, Take a breath, pay Attention, Look at whats happening, Let it go.

All meditations are free but please consider a gifting to help our work.

Take a Breather

by Grace Gordon | In the Workplace 5 min

For when things are really busy.

A fast lane ‘breather’ for those who havn’t the time to stop or lay down.

Delivered at a pace to refresh and calm without compromising alertness.

Everyone has time to take a breather.

All meditations are free but please consider a gifting to help our work.

Arrive and Settle

by Grace Gordon | In the Workplace 5 min

Quick and practical, this guided short-form meditation tool is used to help focus and steady the mind and calm the body.

Releasing where you have been, bringing you to where you are right now.  Effective for pre-business meetings or sports to enhance performance.

All meditations are free but please consider a gifting to help our work.

Coffee Contemplation

by Grace Gordon | In the Workplace 10 min

Get some clarity quickly. Guided 8-step goal setting or decision-making contemplation that can be completed over a cup of coffee.

Each step has a short time allocation, which can be extended by pressing “pause” on your device.  Note: It’s useful to begin with a short relaxation technique to gather focus.

All meditations are free but please consider a gifting to help our work.

Quiet Pause

by Grace Gordon | In the Workplace 5 min

Take advantage of this short five-minute mindful meditation to facilitate a calming pause in activity.

This short guided practice works with the breath to help quiet, balance, and calm the mind

Useful for pre-business meeting or pre-game prepartion. 

All meditations are free but please consider a gifting to help our work.

Walk the Block

by Grace Gordon | In the Workplace 12 min

Pick up your earbuds and walk.

An introduction to informal mindful walking for those who prefer to be active.

Follow the steps and enjoy the fresh air while you calm, settle and refresh your mind and body. 

All meditations are free but please consider a gifting to help our work.

Contemplations – Lectio Divina

Lectio Divina, translated as ‘divine reading’, is a connective contemplation toward an open space mind. It can be practiced with religious writings, poetry or inspiring words. The original teaching of this form of contemplation for spiritual development was from the 15th Century church. There are 4 stages in this process:

Lectio – Reading the selected work a few times and allowing yourself to be ‘caught’ by a word or phrase;

Meditatio – Meditation on the word or phrase that caught you, imbuing yourself within it;

Oratio – Speaking or praying from the heart, perhaps asking for guidance;

Contemplatio – Contemplation,  settling into a quiet openess, ‘just being with’ and waiting for possible spiritual insight.

 

May there be Peace

by Saint Terese of Liseaux | Contemplation - 10 mins

“May today there be peace within …”

Its settling to reafirm and reflect on the uniqueness and opportunity of your life.

Image by Larisa Koshkina

 

Contemplations are free but please consider a gifting to help our work.

Psalm 139

by Biblical Text | Lectio Divina 10 mins

“You have searched me Lord, and you know me …”

Sometimes its just good to hang out with a friend.

Image by Mabel/Amber

 

Contemplations are free but please consider a gifting to help our work.

John 14:27

by Biblical Text | Lectio Divina - 10 mins

Do not let your hearts be troubled ..”

Be reassured and find some quiet time for relief from concerns and worries.

 

Contemplations are free but please consider a gifting to help our work.

Perseverance

by Nobel Prize Winner, Marie Curie | Contemplation 10 mins

Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less”

A view of equanimity for when you just need to keep on going.

Contemplations are free but please consider a gifting to help our work.