Here are a few of my favourite little meditation exercises for you to try. They are beautifully imperfectly recorded so you might hear the odd background noise. None are more than 10 minutes so you can easily fit them in. Enjoy!
The human mind is pretty obsessed with safety. Our amygdala is constantly scanning to find evidence of whether we are safe or not sometimes for many reasons, it can be hard for the brain to settle and feel at ease. When we are going through challenging times when our external environment is giving us evidence that we are not safe, I’m thinking natural disasters, pandemics, abusive relationships, job instability and just change in general, we can really benefit from being able to access a place of safety within our inner world. This mediation is about conjuring up that feeling of peace and safety internally regardless of what is going on externally. It can really help settle our nervous systems and can be a place you resist whenever you need it. Enjoy x
Moment of self compassion
One of the many crazy things about us humans is that we have the tendency to turn on ourselves when we are experiencing distress. We tend to ignore our feelings, we might drink, shop, busy ourselves – do anything to distract ourselves from whats really going on. If we do acknowledge how we are feeling we might try to argue against it, we might say things like ‘first world problems’, ‘can’t believe I’m worried about this’, ’this is like I really should just suck it up’ and so on. We tend also to imagine we are alone in our struggle. Uhelpful thoughts like ‘everyone else seems to be coping with this’ or ‘no-one else knows how are it is for me’ or ‘no-one gets it’ and so on can come into our minds. The way we turn on ourselves perpetuates our struggle. With regular practice and conscious effort we can start to rewire our brain to calm down the inner critic and make space for a new more compassion inner voice. This little exercise could be a start in the right direction.
Third spaces are the spaces in between activities. They are how we transition. It might be from work to home – how we make sure aren’t bringing work home and are actually present for our home life. It could be how me move from one project to the next – how we make sure we don’t take any disappointments or frustrations from a finished project into the next one. Or maybe in sport (where the third space originated) it could be how we recover from the excitement or disappointment of a won or lost point to be able to get our head back in the game ready for what comes next. How we acknowledge and process our emotions and experiences allows us to get our head back into the game for the next activity. When we do this well it can have a massive impact on our energy and stress levels throughout the day and can impact our ability to get to sleep at the end of the day. We all know what it can feel like moving into an activity whilst still carrying the thoughts, emotions and energy of the previous activity. Consciously transitioning not only helps our own well-being but also that of those around us. A third space activity always has three parts – reflect (on what has gone), rest (get present), re-set (consciously choose your energy for your next activity). Here’s a little activity to start practicing the concept and you can play around with different ways of bringing this into your life.