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Guided Practices

A great way to learn and can be helpful even if you have been practicing for awhile.

The following exercises should be done with your full attention, not while completing any other tasks.

Guided Practices: Text

Breath awareness

Less than 1 minute
A very short practice that you can use any time of day.
Feel free to modify to just 1 breath!

Guided Practices: Video

Breath awareness

1 minute
A short breath practice when you have limited time.

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Guided Practices: Video

Breath Awareness

10 minutes

Guided Practices: Video

Breath Awareness

30 minutes for when you have more time

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Guided Practices: Video

Body Scan

10 minute body scan

Guided Practices: Video

Body Scan

20 minute body scan

Guided Practices: Video

Body Scan

40 minute body scan for when you have more time

Guided Practices: Video

Walking Meditation

10 minutes
If some movement is needed, try walking mindfully.

Guided Practices: Video

Word Guided Meditation

10 minutes
Sometimes using words helps.
Feel free to use whichever words resonate with you.

Guided Practices: Video

Labelling Thoughts

10 minutes
Labelling thoughts may help come back to the present moment.

Guided Practices: Video

Labelling Feelings

10 minutes
To help label feelings and emotions

Guided Practices: Video

Mindful Eating

5 minutes
Eating mindfully takes practice.
This exercise uses raisins, but you can use another healthy snack and see what happens.

Guided Practices: Video

Guided Imagery

10 minutes
A stress management practice to take a vacation in your mind!

Guided Practices: Video

Combined Practice

40 minutes
A combined practice using the several anchors including breath, body, sound, thoughts and emotions.

Guided Practices: Video

3 Step Mindful Breathing

2 minutes
A short practice to be present.

Guided Practices: Video

Safety

Sometimes meditation can bring on strong emotions. You can always stop, take a break, and talk to someone you trust. If you need more help, consider talking to a clinician (eg. doctor, therapist, counsellor) or call a helpline in your area. A possible source for helplines is: https://www.helpguide.org/find-help.htm
In an emergency, go to the nearest emergency department.

Guided Practices: Text
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