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.
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!
Breath awareness
1 minute
A short breath practice when you have limited time.
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Breath Awareness
10 minutes
Breath Awareness
30 minutes for when you have more time
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Body Scan
10 minute body scan
Body Scan
20 minute body scan
Body Scan
40 minute body scan for when you have more time
Walking Meditation
10 minutes
If some movement is needed, try walking mindfully.
Word Guided Meditation
10 minutes
Sometimes using words helps.
Feel free to use whichever words resonate with you.
Labelling Thoughts
10 minutes
Labelling thoughts may help come back to the present moment.
Labelling Feelings
10 minutes
To help label feelings and emotions
Mindful Eating
5 minutes
Eating mindfully takes practice.
This exercise uses raisins, but you can use another healthy snack and see what happens.
Guided Imagery
10 minutes
A stress management practice to take a vacation in your mind!
Combined Practice
40 minutes
A combined practice using the several anchors including breath, body, sound, thoughts and emotions.
3 Step Mindful Breathing
2 minutes
A short practice to be present.
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.