Meditations for Ageing with Mindfulness 

1. Mindfulness of Sounds (14 min)
 

This is a meditation practice that involves noticing and accepting the sounds around  in the present moment to relax and clear our mind. It is a way to observe our surroundings in an accepting and non-judgmental way.

2. Body scan meditation (19 min)
 

In this body scan meditation, you are inviting to notice with kindness and curiosity different parts of your body to increase mind-body awareness, which can help to ease stress, pain, anxiety, and promote sleep.

3. Calming belly breathing meditation (short) (9min)

In this short calming belly breathing practice we are Presenting the abdominal/diaphragm breathing to reduce the stress  response to promote calm.

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4. Complete calming breathing (17min)

 This  meditation introduces the abdominal/diaphragm breathing (expand the belly in the inhale). It has been found to relax the nervous system, lower blood pressure and increase oxygen levels.

5. Breath awareness with gratitude (10min)

 This meditation focus on the awareness of the breath to calm the mind but also to cultivate positive feelings of comfort and appreciation.

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6. Breath Awareness (12 min)

 The breath awareness meditation invites you to simply pay attention to your breath as it is, to increase your ability to focus, clear your mind and reduce stress.

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7. Mindful walking (14 min)

 In this guided mindful walking meditation, we use the movement of walking to be present and aware to promote body awareness to improve our focus, to clear and calm our mind.

8. Loving-Kindness for others &  ourselves 20 min)

 This guided meditation invites you to cultivate positive intentions by expressing good wishes for yourselves and other people in your life, such as a loved one, a neutral person, a difficult person and everyone else.

9. Befriending ourselves and others (22 min)

 In this guided meditation, you are invited to cultivate a friendship towards yourself and others to promote harmony in the heart and mind. Your most important relationship is with yourself!

10. Mindful STOP (11min)

 In the STOP mindfulness practice is presented in 3 ways: first to step out of auto-pilot to gain perspective, second to explore in hindsight skilful ways of responding and thirdly as a way to take in the good and be grateful.

11. Compassionate friend (20 min)

 In this visualisation, you are invited to imagine a wise and compassionate presence that can bring you comfort and ease in difficult moments.

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Soften-Soothe-Allow for difficult emotions (20 min)

In this meditation, we are presenting four strategies (noting/labelling, mindfulness of body, self-compassion and acceptance) to assist in easing difficult emotions so they are less overwhelming.

Giving and Receiving Compassion 
(19 min)

This meditation builds on breath awareness and loving-kindness for self and others. We are choosing compassionate words or images as we are breathing in and out to give ourselves what we need.

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Sympathetic Joy Meditation (min)

Sympathetic joy is to delight in the happiness of others. This meditation is a powerful way to connect with our moments of joy as well as others. We increase our capacity for joy and well-being, by focussing on our good moments as well as other people’s happiness.

Compassionate couch in the media room (19 min)

In this visualisation, we invite you to explore a compassionate perspective as you recall a difficulty that you project onto a screen as you sit on a compassionate couch. 

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