Meditations to calm the mind
We hope you enjoy these simple meditations. They can help with stress relief, if you're having trouble sleeping, and also to develop gratitude and self-compassion. We have recently added new guided meditations for sleep, a shorter guided Body Scan meditation, and a guided meditation for anxiety.
Please click the button below if you'd like the link to our free meditations.
The core MBSR meditations, as developed by Jon Kabat Zinn and Mark Williams, include:
The popular Mountain meditation and Raisin meditation are also often used as part of an MBSR course.
If you only want to meditate for 5 minutes, the 3-Minute Breathing Space can be helpful as a quick grounding meditation and to calm down.
If you want to meditate for 10 or 15 minutes, you might like to do the 3-Minute Breathing Space together with a 10 minute Morning meditation; or some mindful movement followed by a 10 minute guided meditation such as mindfulness of breath.
And if you're having trouble sleeping, perhaps waking up at 3am and not being able to get back to sleep, try bed-time or deep sleep meditations. Or explore other tips for sleep in our blog post about dealing with insomnia.
Book a free online taster session if you'd like to practise these meditations live, guided by a teacher in a small group. No experience necessary!
Mindful Surrey meditations
Click on the link below to request access to our free meditations
3-step breathing space
Body scan meditations
Facing difficulties
Letting go of thoughts
Choiceless awareness
Mindfulness of breath
Mindfulness breathing meditation
Mountain meditation
Mindfulness movement (seated)
Raisin meditation, mindful eating
Kindly awareness
Sleep meditation 10 minutes
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Bedtime meditation, finger breathing
Deep sleep meditation
Tara Brach has a wonderful free collection of nurturing talks and meditations to help with pain and difficult times. We recommend her Care Package for when you might be struggling with anxiety or stress.