power pause library
Micro mindfulness tools & mini meditations for super busy lives
I hope you enjoy my small but mighty ‘Power Pause’ sessions to help you find calm in the chaos, to reset your headspace, to find a moment of zen, and to boost your resilience and capacity to cope with whatever life throws your way.
Simply hit play on one of the sessions below and just see how you feel afterwards…
A Breath of Calm in the Chaos: In the hustle and bustle of the festive season, it’s easy to feel overwhelmed. This meditation is a moment to pause and reset, using your breath as an anchor to find calm amidst the chaos. In just a couple of minutes, you’ll feel lighter, steadier, and more centred. Press play and reclaim a sense of ease.
The Power of a Pause: When you’re juggling endless to-do lists, pausing may feel impossible—but just a single minute can bring surprising clarity and calm. This meditation invites you to embrace stillness and reconnect with your inner balance. Press play and discover the power of a pause.
“Pause, Label, Release” Technique: This tool is designed for quick on-the-go use to help you notice and release tension or mental clutter in real-time. This simple act of pausing, naming, and letting go helps break autopilot patterns, fostering clarity and calm throughout the day.
2-Minute Meditation to Beat Festive Frazzle: Feeling frazzled by the festive season? With its endless to-do lists and mounting pressures, it’s easy to feel overwhelmed. This quick, two-minute meditation is here to help you pause, breathe, and reset. let go of festive stress—shopping lists, deadlines, or social pressures. Whether you’re in the middle of holiday prep or simply need a moment to yourself, press play to find calm amidst the chaos and reconnect with the joy of the season.
Give Yourself Permission to Slow Down: In a world that often encourages constant doing, it’s easy to forget the importance of slowing down. This short meditation is here to offer you the gift of pause. In just two minutes, you'll be gently guided to release the pressure of rushing and embrace the freedom that comes with slowing down. Perfect for those moments when you feel overwhelmed, this meditation will help you reconnect with the present and give yourself permission to rest. Take a breath, and give yourself the space you deserve.
2-Minute Winter Affirmation Meditation: Discover the calming power of winter with this short, soothing meditation designed to help you embrace the stillness and serenity of the season. Through gentle affirmations and guided visualization, you’ll learn to see winter as a time of rest, renewal, and quiet growth. Perfect for moments when you feel overwhelmed or disconnected, this meditation invites you to pause, recharge, and plant the seeds for new beginnings. Let the peace of winter nourish your mind, body, and soul—click play and find your inner calm.
Shaking the snow globe: 2 minute meditation: This short meditation focuses on slowing down the busyness of our day-to-day and letting things settle. ‘Doing’ is important, but there is power in letting go, pausing, and allowing time for things to rest. We can try to hold on, strive, and keep everything in motion, but without the quiet moments of rest, things never settle. It’s in these pauses that we find the space for reflection, renewal, and grounding.
Stop, drop, and breathe: Taking a moment to breathe can be a powerful tool for slowing down the busyness of your brain. When you pause and focus on your breath, it activates the parasympathetic nervous system, which promotes relaxation and counters the stress response. This simple act of mindful breathing allows your thoughts to settle, creating space between the constant chatter in your mind. By doing so, it helps you regain clarity, lowers anxiety, and restores a sense of calm. Just a few intentional breaths can shift your mental state, giving you the ability to approach tasks and challenges with a renewed sense of focus and balance. Lets do this together now
Slowing: When we are moving through our day at high speed, it can feel really difficult to stop, pause and engage in a seated meditation practice. No time to stop. No time to meditate. On those days we can fall back on some ‘mindful doing’. We can do our usual activities and chores but in a more mindful way. Here is one tool you can practice today for just that….
Mini mindful pause: This is a short guided mindfulness exercise designed to help you slow down, The focus is on just pausing, being, and allowing things to be just as they are. Great for in-between meetings, just after school drop off/pick up, for any transition times or just whenever you want to hit the pause button, slow down and re-connect with yourself.
Practice the pause: take this short 2-minute meditation to pause and allow yourself to slow down and reset your pace and tone for the day. Release the urge to rush and hurry for just 2 minutes and sit down and enjoy this moment of stillness…
Pause practice - slowing down: with stress, most of us find ourselves in a state of unhealthy high momentum, speeding along furiously in our minds and bodies. This higher paced momentum can be hard to shift. This pause practice will encourage you to slow down…just for a few moments. This process or purposefully slowing down can help reset our nervous system and over time will help us manage our daily stress with greater resilience. There is power in the pause.
Purposeful Pause: A Purposeful Pause gives us the space to reset and re-centre. A Purposeful Pause interrupts the fog that gathers when we’re on autopilot all day, pushing our way through the day….95% of the time we function on autopilot – so my invitation to you is to bring a bit more ‘being’ to your day and see if you cn actively break to continuous ‘doing’ of your day a little…
Turn hand washing into a moment of zen: Let’s turn an everyday mundane task into a moment of mindfulness….mindful doing is perfect for days when you feel like you don’t have capacity for anything more (hello easter break!) Remember, every mindful moment counts ✌🏻
🙌🏻While washing your hands, connect with the sensations it brings with it.
👂🏻Listen to the sound of the water.
🫧How does the water feel on your skin as it touches your hands.
🌡️Be aware of the temperature of the water.
✋🏻Notice the feeling of the soap on your hands and its texture.
🧼Notice the scent of the soap.
🙌🏻Notice the texture of the towel you dry your hands with.
Micro mind vacation – release stress: a 1 minute meditation to help you release any daily stress and calm your mind a little
Rest & Restore: Take a minute out of your day for YOU – pause for 1 minute to rest and restore with me….
Energy booster…4-part breathing: Need an energy boost? Unmotivated? Flat mood? Give this 60 second tool a try… 4-part breathing is a great too to up-regulate your nervous system to help you feel more energised, motivated and buoyant…. The breath is one of our direct access points to regulating our nervous system. When you feel you need to UP your energy and motivation levels you can bring energy back into your body by up-regulating your system with this revitalising breath….
Mindful leaf: You will need a leaf. It can be any kind of leaf; fallen from a tree or plant…pick a leaf and then press play for a lovely seasonal moment of mindfulness.
Mind-body connection: This mini zen is a simple exercise just to remind you how mindfulness can help you soften any tension. The mind-body connection is really powerful, give this exercise a try and see for yourself.
Letting go of stress: Press play today - just 1 1/2 minutes to ease you into a little more calm. No matter what’s going on in your life right now, no matter how many thoughts are racing around your mind – just take a moment to sit down and be with me….
Soothing your brainwaves: In this exercise, we are going to simply pause and close our eyes for a moment to help slow down our brainwaves and spread a little calm into our nervous system
Quick meditation for presence & gratitude: Rushing around? On automatic pilot mode? Too much doing and very little being? This 2-minute meditation will get you back into the present moment and give you a gratitude boost.
Unhooking from unhelpful thinking: This is a micro mindfulness tall to help you unhook or step back from unhelpful thinking. It happens to us all, everyday. This little tool will help you get some distance from our unhelpful thinking patterns
The art of easefulness: In a world where stress and pressure often pull us toward uncertainty and anxiety, cultivating a mindset of ease and flow becomes increasingly important. When we approach our day with a sense of easefulness—allowing things to unfold without resistance—we reduce the mental and physical strain that often comes from trying to control every outcome. This practice not only promotes emotional balance and reduces stress, but it also enhances our ability to navigate challenges with calm and clarity. By mastering easefulness, we create more space for joy, creativity, and resilience in our daily lives, allowing us to move through the day with greater peace and purpose.
Reset your nervous system: Nervous system reset practices work by helping your body shift out of a state of chronic stress and back into a state of balance. When you’re stuck in fight-or-flight mode, your nervous system is on high alert, constantly scanning for threats, which can lead to physical and emotional exhaustion. Reset practices, like deep breathing, gentle movement, and grounding exercises, send signals to your body that it’s safe to relax. I hope you enjoy this super short - super effect reset practice.
Stress relief in one breath – the physiological sigh: This is a very simple and easy breathing technique to bring instant calm. It can be done anywhere, at any time, and in any position. After one breath you will feel it, after 3 you will feel it even more. If practiced for 5 minutes – the stress busting qualities of this breath will last for hours. So whether you can take 1 breath with me now, or whether you have 5 minutes – press play and give it a try and feel the benefits right away.
Mindful movement & massage: Take a couple of minutes do a little mindful movement and massage with me – what a treat! Stimulating your body is a really lovely way to be present. A simple way to connect with your body – to connect with mindfulness – especially if you feel your mind is too busy to sit in stillness.
How are you feeling? We check in on others frequently, but when was the last time you checked in on yourself? It’s so rare that we pause and allow our feelings space to exist and be acknowledged – so let’s do this together now…
2-minutes of soul centred self compassion: This mini loving kindness practice focuses on soul-centred phrases to free you from trapped narratives and emotions….
3-minute micro body scan:……can you give yourself 3 minutes today?
Loving kindness: pause for just 2 minutes and send yourself a nice dose of loving kindness!
Coming home to your body: these 3 simple steps help you to come home to your body whenever you want to centre your body and mind, wherever you are….
2 minutes to calm overwhelm: we all get overwhelmed sometimes so this is a practice to help you regulate yourself when you’re feeling stressed. It’s an opportunity to ground, calm and re-set.
Just be for 1 minute: taking just 1 minute to be with yourself can do wonders for your energy. Just 1 minute – a moment to just be with you – nothing else to do, no other needs to be met – just be.
Reset your body & mind….This short and effective 90 second practice shifts your entire body and mind. By using the breath we will shift your nervous system into our rest and restore mode, which will create a sense of peace and ease. Reset yourself now…
Sun breaths to boost energy & refresh your mind…Boost your energy and refresh your mind with invigorating sun breaths…a gentle breathing practice to enhance clarity and brighten your mood, leaving you with a positive mindset.
Energy booster…4-part breathing Need an energy boost? Unmotivated? Flat mood? Give this 60 second tool a try… 4-part breathing is a great too to up-regulate your nervous system to help you feel more energised, motivated and buoyant…. The breath is one of our direct access points to regulating our nervous system. When you feel you need to UP your energy and motivation levels you can bring energy back into your body by up-regulating your system with this revitalising breath….
Calm your nervous system: Clear your mind and calm your nervous system by listening to this guided affirmation practice. Your thoughts will slow, you’ll feel more at ease and you’ll notice a boost in your mood and energy levels
A mini mindfulness break: In this mini mindfulness break, we will take less than 90 seconds to invite clarity, ease and aliveness. The peace and ease of the present moment is just 3 breaths away…
Unwind & clear your mind: A soothing 3-minute mindful mediation to help you relax and find a moment of calm amidst a busy day. A brief but rejuvenating practice which offers you a quick and effective way to unwind, clear your mind, cultivate a little inner peace, and stay consistent with your mediation practice even when you feel time-poor.
I welcome my feelings: press play on this 2-minute meditation to give your mind time and space to do whatever it needs to do…
How are you feeling? Some days are just harder than others. Just more difficult. So it’s really important that on these days we take the time to realise how we feel.
Mental oxygen: Take just 1 minute with me now to refresh your mind….1 minute, pause, you CAN give yourself 60 seconds for YOU today 💫
2 minutes of mindful magic: In this 2-minute mediation we tap into our inner calm and true nature (beyond thoughts and emotions). The effect 2 minutes of mindful awareness can have on the rest of your day can be profound. This mediation can function like a booster or ‘pick-me-up’ at any time of the day or night.
Count to 4 with me: feel like you are too busy to meditate? I'm here to help. This is a super simple 1-minute meditation where we simply count to 4 and breathe...I hope this little moment of calm help you find a little more peace today
Breathing calm: take a minute to pause, relax your body & refresh your mind
Heartbeat: a mindfulness exercise to calm your emotions. If thoughts & feelings become overwhelming, this quick mindfulness exercise can help to calm your emotions and connect your emotions to your heartbeat
A chance to do nothing: Take a minute to do this mini mindfulness practice…this isn’t another thing to do today – it’s a chance to just do nothing for a minute…..
Morning meditation: raise your vibration - This meditation is great if you don’t have much time but want to raise your vibration and have a great start to your day. Start your day off right and conquer your morning.
Reset your breath: The weirdest thing can happen while we're working intently on the computer or responding to texts on our phones, or scrolling social media; we accidentally stop breathing properly. We unconsciously hold our breath or drop into shallow breathing. It can be subtle, and it's not always for long, but it's enough to disrupt our regular flow of oxygen and unwittingly kick our stress response into gear. So, let’s reset our breath together now….
Mindfulness in the palm of your hand: This is a practice that takes just 2 minutes - you really do have 2 minutes – give this mindfulness tool a go to help root into the here and now and quieten the whirring in your headspace
1 minute of calm: If you’re feeling a little stressed, anxious or overwhelmed, or just like you need to press the reset button on your headspace – give this 1 minute of micro zen a try to calm your body and mind.
Vitamin k - kindness: Like any good vitamin, they supplement your mind and body with wholesome goodness. Quick, powerful and easy to digest, this Vitamin K will support you in showing kindness to yourself and give you a little boost to help you conquer your day.
Mini pep-talk: Sometimes when we need an extra dose of courage and our insides are being mean, a small pep talk is a reminder that can help us to shift into kinder gears. Positive affirmations will help re-wire your brain into a kinder place for you to hangout today.
Right now, it is like this: Accepting that ‘right now it is like this’ can help us better navigate the challenges of life. We can turn towards difficulty with self-kindness and maybe even stay open, watching sensations and feelings shift and change moment to moment. This practice supports you to make space for what is and for noticing what else is also true. Use these few minutes to reconnect with a greater sense of clarity patience and wisdom.
Centering breaths: This 3-minute meditation supports you by using your breath as a pathway to clarity, stillness and self-kindness.
Mindful release: let go of stress and welcome in new energy, feeling lighter and brighter knowing you have let go of what’s not serving you and welcomed in fresh energy.
Re-centre: Take a moment to bring yourself back into balance and create a sense of inner calm. Set aside and let go of all fears, worries and stressors for 2 minutes with me to re-centre and recharge.
Mini Meditation: this short meditation allows you to immediately change the physiology of the body. Use it to de-stress, create a sense of calm, reduce anxiety and improve your day. Come back to this meditation whenever you need a reset or want to fit a pocket of calm into a very full day
Pep talk for renewed positivity, strength & resilience: this brief meditation provides a mental reset and boosts inner strength and resilience to help you better cope with a busy day. You’ll finish this session feeling positive and with a renewed sense of capability and confidence.
3-minute manifestation meditation: the ability to manifest lies within every one of us. All it takes is learning simple techniques in mindfulness through things like meditation to awaken this power.
4-minute guided breathwork: straw breath: This short guided breathwork meditation focuses on one of my favourite breaths – the straw breath – in order to ground ourselves in the body. We can lean on the straw breath whenever we are feeling anxious, overwhelmed or in anyway pulled off centre a little. It’s super simple but highly effective…
Feeling overwhelmed…cultivate a little peace and calm with this 3 minute micro meditation
A moment of stillness: take just 2 minutes to re-set and find a pocket of stillness within yourself
2 minute re-energise practice: Can you give yourself 2 minutes to refresh and renew your headspace…go on, press play!
Quick meditation for presence & gratitude: Rushing around? On automatic pilot mode? Too much doing and very little being? This 2-minute meditation will get you back into the present moment and give you a gratitude boost.
Soothing your brainwaves: in this exercise, we are going to simply pause and close our eyes for a moment to help slow down our brainwaves and spread a little calm into our nervous system
Fly away: a little mindfulness tool to help you catch the ‘tough stuff’ and then let it go…
You’ve got this: this 1-minute meditation connects you into the present moment and reconnects you to your inner knowing that you are enough and in this moment – you have got this
2-minute pause: Use this simple 2-minute pause to take the edge off any trying situation or challenging moment or just to soothe in to a little more calm – or at any time you crave a quick reset
Rest & restore: Take a minute out of your day for YOU – pause for 1 minute to Rest & Restore with me….
Micro mind vacation – release stuck thoughts: with so many distractions present in our lives, so much noise, so much information – it is so important to take a moment to focus on the here and now. This simple exercise invites you to release any stuck thoughts that seem to replay over and over in your mind at the moment…
Micro mind vacation – release stress: a 1 minute meditation to help you release any daily stress and calm your mind a little
Coming back to you: Mindfulness is a simple, accessible way to live a richer life by bringing you back in touch with yourself, your loved ones, the people you encounter each day, and the world surrounding you. There’s never been a better time to bring the many benefits of mindfulness to your life…so lets take a 2 minute mini zen together now
Micro grounding: A super simple took to help you dial down stress & overwhelm and to root your mind in the present for a moment to switch out of doing mode and into being mode…turn off autopilot for a moment with me now
Sunlight meditation: Root into calm with me with this 3 minute mini sunlight meditation….using the warming energy of sunlight to melt away thinking, plans, emptions, and any physical tension in our body leaving you feeling a little more relaxed and at ease.
A Purposeful Pause: this gives us the space to reset and re-centre. A Purposeful Pause interrupts the fog that gathers when we’re on autopilot all day, pushing our way through the day….95% of the time we function on autopilot – so my invitation to you is to bring a bit more ‘being’ to your day and see if you cn actively break to continuous ‘doing’ of your day a little…
Drop your shoulders: Many of us hold stress in our shoulders. As the day becomes more stressful, our shoulders become more tense and creep up towards our ears. It is like a primitive form of contracting our muscles to spring into the fight or flight mode. Take 2 minutes now to release and melt away a little tension with me. Where the body goes, the mind often follows, so let’s release stress in our body to calm our minds.
H.A.L.T. This short self-regulation practice, known as H.A.L.T., allows us to check in with a few of our basic needs and emotional state.
Micro gratitude: Let’s take gratitude back to basics and really feel it and connect with it. Let’s try something I call MICRO-GRATITUDE. It’s just the same as regular gratitude, but tiny and powerfully subtle. It actually takes you to the core energy of appreciation – the magic of the present moment….
Pause & press play: Pause…give yourself just 90 seconds to do this mini meditation with me now
Mindful movement & massage: Taking a couple of minutes to give ourself a little mindful movement and massage – what a treat! Stimulating your body is a really lovely way to be present. A simple way to connect with your body – to connect with mindfulness – especially if you feel your mind is too busy to sit in stillness.
1 minute meditation: Time is precious, and while it's super beneficial to sit down and meditate for longer periods - sometimes one minute is all you've got. This guided one-minute meditation will help move you towards relaxing your body, calming your mind, and releasing stress and tension. Enjoy!
How are you feeling? We check in on others frequently, but when was the last time you checked in on yourself? It’s so rare that we pause and allow our feelings space to exist and be acknowledged – so let’s do this together now…
Mind-body connection: The mind-body connection is really powerful, give this exercise a try….
2 feet - 1 breath: This Power Pause introduces the simple practice of feeling the sensations in both of your feet and then taking one mindful breath. Practiced regularly, this can become a cue to your mind and body to return to the ease that is available in the present moment…
Weather vane: The weather can really feed into our thoughts, feelings and emotions and in this mini mindfulness exercise we will root ourself into the present moment by mindfully acknowledging the weather today and how it might be making us feel.
Pause & be: A one-minute practice focused on grounding in the present moment. A simple, portable 4 step exercise. Stop what you’re doing. Pause. Simply be.
Loving kindness: pause for just 2 minutes and send yourself a nice dose of loving kindness!
…and breathe: Can you give yourself 3 minutes right now to just breathe and just be…
1 minute meditation...clear your mind
Clearing the mind, returning to your true peaceful nature. Allow that peace to flow into your actions for the day ahead.
Coming home to your body: These 3 simple steps help you to come home to your body whenever you want to centre your body and mind, wherever you are….
Just be for 1 minute: taking just 1 minute to be with yourself can do wonders for your energy. Just 1 minute – a moment to just be with you – nothing else to do, no other needs to be met – just be.
2 minutes to calm overwhelm: We all get overwhelmed sometimes so this is a practice to help you regulate yourself when you’re feeling stressed. It’s an opportunity to ground, calm and re-set.
Energy booster…4-part breathing: Need an energy boost? Unmotivated? Flat mood? Give this 60 second tool a try… 4-part breathing is a great too to up-regulate your nervous system to help you feel more energised, motivated and buoyant….
Reset your body & mind: This short and effective practice shifts your entire body and mind. By using the breath we will shift your nervous system into our rest and restore mode, which will create a sense of peace and ease. Reset yourself now…
Calm your nervous system: clear your mind and calm your nervous system by listening to this guided affirmation practice. Your thoughts will slow, you’ll feel more at ease and you’ll notice a boost in your mood and energy levels.
Unwind & clear your mind: a soothing mindful mediation to help you relax and find a moment of calm amidst a busy day. A brief but rejuvenating practice which offers you a quick and effective way to unwind, clear your mind, cultivate a little inner peace, and stay consistent with your mediation practice even when you feel time-poor.
Count to 4 with me: feel like you are too busy to meditate? This is a super simple 1-minute meditation where we simply count to 4 and breathe...I hope this little moment of calm helps you today
Quick meditation for presence & gratitude: Rushing around? On automatic pilot mode? Too much doing and very little being? This 2-minute meditation will get you back into the present moment and give you a gratitude boost.
2-minute re-energise practice: Can you give yourself 2 minutes to refresh and renew your headspace…go on, press play!
2-minutes of mindful magic: In this 2-minute mediation we tap into our inner calm and true nature (beyond thoughts and emotions). The effect 2 minutes of mindful awareness can have on the rest of your day can be profound. This mediation can function like a booster or ‘pick-me-up’ at any time of the day or night.
Mental oxygen: Take just 1 minute with me now to refresh your mind….1 minute, pause, you CAN give yourself 60 seconds for YOU today…
Breathing mantras: If you struggle with a monkey mind that tends to wander during mindfulness, try this grounding breathwork tool where I combine breathwork with mantras for a soul soothing mindfulness experience….
1 minute meditation: Take a minute to pause, relax your body & refresh your mind
2-minutes of self-compassion: a 2-minute loving kindness meditation which focuses on soul-centred phrases to free you from trapped narratives and emotions….
Mini mindfulness break: we will take less than 90 seconds to invite clarity, ease and aliveness.
Grounding into calm: Use this grounding technique that you can use to settle your mind and body and rediscover a sense of balance whenever you need it most.
1 minute of calm: If you’re feeling a little stressed, anxious or overwhelmed, or just like you need to press the reset button on your headspace – give this 1 minute of micro zen a try to calm your body and mind.
Not another thing to do, but a chance to do nothing! Take a minute to do this mini mindfulness practice…this isn’t another thing to do today – it’s a chance to just do nothing for a minute…..
I welcome my feelings: press play on this 2-minute meditation to give your mind time and space to do whatever it needs to do…
How often do you check in on yourself? We spend a lot of time checking in on others, but when was the last time you checked in on yourself?
How are you feeling? Some days are just harder than others. Just more difficult. So it’s really important that on these days we take the time to realise how we feel.
Rainy day meditation: The essence of mindfulness is focusing your attention on just 1 thing….so often we have SO many thoughts and feelings racing around our headspace at any one time. So this is an opportunity to just pause, and focus on 1 thing…the rain!
Mindfulness in the palm of your hand: YOU have 1 minute…you really do – give this mindfulness tool a go
Heartbeat: A mindfulness exercise to calm your emotions. If thoughts & feelings become overwhelming, this quick mindfulness exercise can help to calm your emotions and connect your emotions to your heartbeat.
1 minute meditation…breathing calm: Take a minute to pause, relax your body & refresh your mind
Re-centre: take a moment to bring yourself back into balance and create a sense of inner calm
Mindful release: let go of stress and welcome in new energy
Letting go of stress: No matter what’s going on in your life right now, no matter how many thoughts are racing around your mind – just take a moment to sit down and be with me….
Cloud meditation: Find a comfy position where you can see the sky and the clouds – you can be inside or outside – this practice is just 2 minutes long. Press play and cloud gaze with me!
Fly away: a little mindfulness tool to help you catch the ‘tough stuff’ and then let it go…
Boosting your brainwaves: In this exercise, I’ll share the effects of mindfulness on 2 of our brainwave frequencies and a super simple way to harness the calming effects of slowing down your brainwaves
A moment of stillness: take just 2 minutes to re-set and find a pocket of stillness within yourself
Feeling overwhelmed…cultivate a little peace and calm with this 3 minute micro meditation
Yawn & Stretch: Bring yourself into the present moment with this super quick and simple ‘yawn + stretch’ practice…great for regulating the nervous system a little too
Pause > breathe > notice: take a moment with me to pause, appreciate stillness, breathe & check-in with yourself….
You’ve got this: this 1-minute meditation connects you into the present moment and reconnects you to your inner knowing that you are enough and in this moment – you have got this
2-minute pause: Use this simple 2-minute pause to take the edge off any trying situation or challenging moment or just to soothe in to a little more calm – or at any time you crave a quick reset
7-11 breath: Lean in on this tool to calm, ground and balance
Rest & Restore: Take a minute out of your day for YOU – pause for 1 minute to rest and restore with me….
Micro mind vacation – release stress: a 1 minute meditation to help you release any daily stress and calm your mind a little
Micro mind vacation – release stuck thoughts: This simple exercise invites you to release any stuck thoughts that seem to replay over and over in your mind at the moment…
Drop your shoulders: nurture your mind-body connection with this 2-minute practice to ease into a moment of calm for you
Get grounded: take 1 minute to ground and re-centre…you CAN give yourself just 1 minute for you
Coming back to you: Feel a little more connected with this mini meditation….a little pocket of time for YOU today
Headspace reset: Lets just pause for 1 minute together…in just a minute you might be able to re-set your headspace…..
Root into calm: give this 3 minute meditation a try to ground into calm
Hand on heart: take just 1 minute with me to nurture a little kindfulness towards yourself…
Micro gratitude: Let’s take gratitude back to basics and really connect with it and really feel it today – this practice takes us to the core energy of appreciation…
3 self-care questions: mindfully check in with yourself to determine what you need from the day, not what the day needs from you. Put your needs on the agenda today…
Micro grounding: A super simple took to help you dial down stress & overwhelm and to root your mind in the present for a moment to switch out of doing mode and into being mode…turn off autopilot for a moment with me now
How are you feeling? It’s so rare we pause and allow our feelings any space. It’s so important that we do – so let’s do this together…
Coming home to your body: These 3 simple steps help you to come home to your body whenever you want to centre your body and mind, wherever you are….
1 minute meditation - clear mind: Clear your mind with me….
Pause & press play: Pause…give yourself just 90 seconds to do this mini meditation
1 minute meditation: Time is precious, and while it's super beneficial to sit down and meditate for longer periods - sometimes one minute is all you've got. This guided one-minute meditation will help move you towards relaxing your body, calming your mind, and releasing stress and tension. Enjoy!
H.A.L.T. Join me for this short self-regulation practice, known as H.A.L.T., allows us to check in with a few of our basic needs and emotional state.
Loving kindness: pause for just 2 minutes and send yourself a nice dose of loving kindness!
You deserve a Power Pause: Don’t wait until you have more time, or until your schedule clears up a little more….press play now! Give yourself 2 minutes now and bring a greater sense of calm, clarity and kindness to your day…
Grounding exercise to calm your headspace: Give this grounding exercise a try to help calm a busy brain…
Colour breathing: using the combined power of our breath and colour therapy to ground into calm
And breathe….(3 mins): Can you give yourself 3 minutes right now to just breathe and just be…
2 minute re-energise practice: taking just a moment to connect and renew your headspace
Pause & Be: A one-minute practice focused on grounding in the present moment. A simple, portable 4 step exercise. Stop what you’re doing. Pause. Simply be.
Mental oxygen (1 min): take just 1 minute with me now to refresh your mind
2-minute mindful magic (2 mins): In this 2-minute mediation we tap into our inner calm and true nature (beyond thoughts and emotions). The effect 2 minutes of mindful awareness can have on the rest of your day can be profound. This mediation can function like a booster or ‘pick-me-up’ at any time of the day or night.
Mind-body connection (2 mins): The mind-body connection is really powerful, give this exercise a try….
Mindful leaf (2 mins): You will need a leaf. It can be any kind of leaf; fallen from a tree or plant…pick a leaf and then press play…
2 feet - 1 breath (2 mins): This Power Pause introduces the simple practice of feeling the sensations in both of your feet and then taking one mindful breath. Practiced regularly, this can become a cue to your mind and body to return to the ease that is available in the present moment…
Mini mindfulness break (2 mins): In this mini mindfulness break, we will take less than 90 seconds to invite clarity, ease and aliveness. The peace and ease of the present moment is just 3 breaths away
Simple joys (3 minutes): Mindfully acknowledging the magic in the everyday mundane to practice a little ‘gratitude on the go’.
Micro body scan (3 mins): Can you give yourself 3 minutes to calm a busy mind….yes you can! Press play…
Root into calm (3 mins): Find a moment of calm with me with this 3 minute mini meditation….
Grounding into earth (2 1/2 mins): 2 and a half minutes to ground yourself….sit down and press play
Soak up a moment of stillness (3 mins): Press play and give yourself a pocket of stillness today…
1 minute - you CAN give yourself that (1 min): press play to calm your mind and body…
Pause & press play (1 1/2 mins): Don’t wait until you have more time, or until your schedule clears up a little more - press play now! Give yourself 1 minute now and bring a greater sense of calm, clarity and kindness to your day…
A meditation for when you are feeling overwhelmed (4 mins): Give yourself a little space when you're feeling overwhelmed…
You deserve a power pause (3 mins): Press play and give yourself a chance to rest + restore today…
1 minute meditation (1 min): Time is precious, and while it's super beneficial to sit down and meditate for longer periods - sometimes one minute is all you've got. This guided one-minute meditation will help move you towards relaxing your body, calming your mind, and releasing stress…
Breathing mantras (5 mins): Join me for some breathing mantras to nourish your body & mind….
Get grounded (1 1/2 mins): Press play – let’s get grounded together!
Coming back to you (4 mins): Take 4 minutes to come back to YOU….the hardest part is pressing play, so do it now
1 minute breathwork meditation (1 1/2 mins): Let’s pause for just 2 minutes and re-set our headspace…
1 minute meditation - breathing calm (1 min): Take a minute to pause, relax your body & refresh your mind
1 minute meditation - a clear mind (1 min): Cultivate a little self-awareness and peace that you can take with you throughout the rest of your day today
Letting go of unhelpful thoughts (4 mins): Today we are focusing on letting go of unhelpful thoughts and creating space for more productive ones…
Letting go of stress (1.5 mins): Press play today - just 1 1/2 minutes to ease you into a little more calm…..No matter what’s going on in your life right now, no matter how many thoughts are racing around your mind – just take a moment to sit down and be with me….
How often to you check in on yourself (1.5 mins): Look for the “in-between” moments today to practice this mindful check in…
Not another thing to do, but a chance to do nothing: Take a minute to do this mini mindfulness practice…this isn’t another thing to do today – it’s a chance to just do nothing for a minute…..
Re-set and recentre with this purposeful pause: press play – everything else CAN wait for just 2-minutes
Incremental breathing: Lean in on the calming power of this mini breathwork moment to help you tap into a little more peace and ease….
Weighted breath: For this mini zen you just need 1 minute &something with a little weight to it…a heavy cushion, bolster, heavy blanket or book. Lie down and press play…
Heartbeat - a mindfulness exercise to calm your emotions: If thoughts & feelings become overwhelming, this quick mindfulness exercise can help to calm your emotions and connect your emotions to your heartbeat.
Flip the script: Let’s try and flip the script on any unproductive or negative chatter in our headspace today…
Smile: Melt away inner tension or negativity with a 1 minute inner smile…..
Sky gazing: This mindful moment will help you get centered and refreshed, quieting any busy minds. After you are done, you will likely feel more refreshed and ready to focus and concentrate and just feel a little more free from any mental clutter…
I welcome my feelings: Press play and give yourself 2 minutes to let your mind and headspace just do what it needs to do….
Loving kindness: This mini loving kindness practice focuses on soul-centred phrases to free you from trapped narratives and emotions….
How you talk to yourself matters: Remember that your brain is naturally wired to sit in a negative headspace, it’s a protective mechanism, so if your headspace feels a little ‘mean girl’ today – give your brain a nudge in the right direction with this micro zen. Your brain needs constant reminders…
Root into calm: Root into calm with me with this 3 minute mini meditation….
Drop your shoulders: Let’s nurture that mind-body connection together now – give yourself 2 minutes to ease into a moment for YOU. You deserve it.
Hand on heart: Take just 1 minute with me to nurture a little kindfulness towards yourself….
Pause > breathe > notice: Take a moment with me to pause, appreciate stillness, breathe & check-in with yourself….
The sound game: By bringing the focus of your awareness to the sounds you can hear, you are giving your mind a little break from being pulled into the past and future...give this a try with me now
Mindfulness is in the palm of your hand: give this 1 minute tool a try with me now..
Cloud meditation: You can be sitting or lying down as long as your view point is of the clouds and you are comfortable. You can even do this inside, looking outside...
Yawn + Stretch: Bring yourself into the present moment with this super quick and simple ‘yawn + stretch’ practice…
Be kind to YOU: Ok zen friends – pause for just 2 minutes and send yourself a nice dose of loving kindness!
You don’t need calm & peace to be mindful: Let’s take a little mindfulness into the noisier parts of our life…..there aren’t many moment of ‘quiet’ in the half-term holidays, so let’s use noise to our advantage for a moment of mindfulness!
Mindfulness is as easy as A, B, C! Press play to ground into the present moment and find a little peace…
7-11 breath: Lean in on this tool to calm, ground and balance…
Calming chair (5 mins): Let’s ease ourself out of our minds a little and back home to our body….
H.A.L.T: Join me for this short self-regulation practice, known as H.A.L.T., allows us to check in with a few of our basic needs and emotional state.
Colour your world: Press play to enjoy a pocket of mindfulness and ‘colour your world’
Leaves on a stream: Press play for a 2 minute mini zen – you deserve a power pause!
Micro gratitude: Let’s take gratitude back to basics – lets really feel it and connect to it….try this subtle but powerful practice with me now
5 step challenge: …..I have a challenge for you – can you take 5, super-slow mindful steps……notice any urge to rush!
Mindful walking (4 mins): step outside and take 4 minutes to go on a little mindful walk with me… I am ALL about making everyday moments an opportunity for mindfulness – give this one a try today. Even if you just pop outside for 1 minute, give it a little go and see how it feels!
Rainbow breath (3 mins): Cultivate a little more calm, joy and general wellness with this 2 minute micro zen.
Butterfly thoughts (2 mins): A mini thought audit to give yourself a mini mindful micro-moment
Cup of calm (5 mins): Make a cup of your favourite drink and then listen to this short introduction whilst relaxing into this mindful moment.
Body awareness (4 mins): Come out of your head and back home to your body….
Box breathing (3 mins): A quick tool to help bring calmness when you feel stressed, anxious or overwhelmed.
Starfish breathing (2 mins): A combination of breathwork and physical grounding to help dial down stress.
5, 4, 3, 2, 1 (3 mins): Use all of your senses to calm anxiety and settle a busy mind.
Gratitude jar (2 mins): Deepen your gratitude practice with this exercise….