"Imagine you are walking along a path, the sun is setting before you, the trees and slowly swaying in the breeze, and you feel a lovely cool temperature of the air on your skin. You see a calm lake before you, which looks so still, and peaceful, and inviting, so you gently walk over to the lake and sit before it. Notice the ground beneath you, and any sounds that surround you. You feel calm and relaxed here. Now begin to practice your Sitali Breath, aka the cooling breath..."

Get comfortable and lay on your back. Imagine you are an early flying high up in the sky! You are a beautiful, strong Eagle with huge wings, flying higher and higher. What do you see below you as you fly? Enjoy the journey and feeling relaxed here. Your body is still and light as you float slowly and gracefully through the sky. What can you see around you? You are free to fly wherever you wish! Where would you like to go?

Let go of your day so far, and arrive in this space. Allow thoughts to come and go, then bring awareness back to the breath. Be kind to yourself, to the thoughts that do appear.... Find a sense of grounding and peace in this moment. Wherever your mind goes, notice the thoughts, and bring your awareness back with kindness.

Remember all the things you can be joyful for. The sunshine, our friends, our family, warmth and safety. Our joy is always there within our hearts, we just have to remind ourselves how to find it!

Welcome the feeling of joy into your day with this practice. Allow yourself to experience bliss and gratitude. Sit in stillness and welcome in the environment around you, the breath, the body connecting to the ground, and bodily sensations. Now welcome all the goodness around you in your world. What can you be thankful for in this moment? Allow feelings of gratitude to fill the mind and body.

Joy for being alive, for being fed, for having warmth, safety, a good friend... Allow these feelings to expand through the body.

Also allow yourself to feel any negative thoughts that arise, such as disappointment and insecurity. Welcome these, then again come back to all the goodness around you. And when it feels right, let the negative go. Set an intention to feel joy and gratitude throughout your day, whatever happens around you. You can control your ability to feel happy and joyful within yourself.

Sometimes all you need to do is stop. When you feel yourself becoming stressed, angry, frustrated, sad or even excited… Stop and notice. Notice what is making you feel this way… What are you doing or thinking in that moment that has caused this feeling. Congratulate yourself for pausing and noticing. This is all part of using practice as a form of exploration and self enquiry. Because whatever arises, is completely ok. Simply notice.

Lighter days are ahead. Just like the lotus flower, we can move through even the toughest of challenges and murky water, emerging stronger and more beautiful on the other side.  Feel your roots grounding you into the earth… Feel your gentle heartbeat and slow down the breath….  Feel connected to yourself, and to nature…  It is within us to rise through challenge, just as the lotus flower does.

A meditation for children and families on reaching our goals.

In challenging times it can be easy to respond with stress. But this tenses our bodies and clouds our thoughts. So in these moments, try to cultivate peace instead. Remember to pause… Relax your face, shoulders and abdomen… And find a softness in your breath. Then remind yourself of the mantra: I breathe in calm, I breathe out stress.

Although we’ve moved through the challenges of last year, this year will also bring challenge and uncertainty. It also brings the opportunity to fulfil our potential, practice more self-care, to be there for others and also ourselves. Be still in the moment we’re in right now. Take things moment by moment. Every day provides fresh opportunity.