7 Days of Meditation

Day 1 — The Quickie

This is a one-minute meditation in which you focus primarily on your pulse.

Its purpose is not to leave you feeling profoundly relaxed (which would be unrealistic in such a short time), but simply to illustrate how simple meditation can be.

Please leave a comment below, describing the effects — if any — that you notice.

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Day 2 — Take a Breather

Today’s meditation is twice the length of yesterday’s — two minutes!

In it you’ll be invited to focus on and explore the rhythms of your breath. We’ll start with some slow deep breaths, then revert to an easy, natural tempo.

Breath meditations don’t work for everyone, and can be a bit awkward at first, but they have the potential to be a quick and reliable way of finding a sense of calm.

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Day 3 — Listen Up

Listening is one of the simplest and most effective ways to calm the body and focus the mind — and in this meditation you’re encouraged to to do just that — tuning in to the sounds around you as though they were music to your ears.

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Day 4 — Checking In

When you have too much to do, it’s easy to get caught up ‘in your head’ and to lose track of your body. This four-minute bodyscan will help you to reconnect and relax. 

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Day 5 — Come To Your Senses

It can be tiring to think all day. A mind that’s racing, full of worries and plans — or just consumed with detail — can also keep you up at night, unable to sleep.

But there’s a simple way to get some respite — you can redirect all that attention that’s normally processing thought, and run it through the brain’s sensory pathways.

When you do this, the body naturally begins to relax, and the mind starts to slow down.

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Day 6 — Untroubled & At Ease

Movement and touch are two of the most neglected forms of meditation.

In this practice we use both, literally and figuratively, to help soothe and calm body and soul.

Note: This meditation will work best if you’re sitting upright in a straight-backed chair without armrests.

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Day 7 — It’s Okay

Meditation can sometimes seem frustrating or difficult and whilst seeking calm, you may find yourself feeling agitated and restless. At such times you might be tempted to try harder, or to give up. But there are other options, which may serve you better. 

Realistic expectations are always helpful, as is encouraging and supporting self-talk.

You might also find it helpful to call on your imagination, or to make use of helpful attitudes.

We’ll do all these things in this short meditation.

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Bonus Meditations