For the thought that will not shift. The stubborn one that keeps coming back no matter what you try.

About 14 minutes with Steven Webb's calm voice.

Here is what helps. A relentless thought is not one thought hanging about. It is a brand new thought each time, like a river that sounds the same and never is. So you stop wrestling it and start acknowledging it. Thank you, thought. That is all it ever wanted, the same as anyone.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee

You stand in front of a mirror and the person looking back is the confident version. Not a stranger, just you with the volume up.

About 12 minutes with Steven Webb's calm voice. Perfect for the morning.

Notice the posture, notice what the eyes are doing. Then the lines, and you have to mean them. I believe in my abilities and decisions. I am worthy of respect and acceptance. Challenges are opportunities for growth. Confidence is not something we build from nothing. It is already in there being ignored.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee

You go through the body and actually talk to it. Hi toes, how are you? Then you wait, and you listen to what comes back.

About 16 minutes with Steven Webb's calm voice.

Toes, feet, ankles, all the way up. Each part gets asked, gets a moment to answer, and gets thanked for what it does. Sometimes a part tells you something you had not noticed. Sore, swollen, tired. I do this a couple of times a month, because we rarely check in with the thing carrying us around.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee

A million downloads, so here is who the voice belongs to. Broken neck at 18, rock bottom at 40, and still cannot meditate to save my life.

About 8 minutes. Not a meditation, just me talking.

I was the kid told to sit on his hands. My granddad took his own life when I was twelve, we lived in a caravan for a while, and I took an overdose the same year I broke my neck. At 40 I was suffering far too much, and every book I opened told me to meditate. I do not care much about the number. I am still that seven year old who wants to help.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee

A sleep story written so you never hear the end of it. A raindrop leaves a cloud, and I get quieter as it goes.

About 41 minutes, tense and release first. You are not meant to reach the end.

Tense and release first, every muscle from your feet upwards, because that is the proven part and it does most of the work. Then the raindrop falls, lands in a forest, finds a river and ends in the sea. If you miss a chapter it does not matter. Catch it tomorrow night.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee

I am a terrible meditator. Still am, after ten years. So I broke it into four steps and stopped trying to do the lot at once.

About 15 minutes with Steven Webb's calm voice.

Still, quiet, open, curious. One at a time, and no rush between them. Meditation is the gym, not the race. You are not training to sit better, you are training for the meeting you did not want and the driver who cuts you up. Aim at a quiet mind and the opposite happens.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee

For people who find meditation hard. No silencing anything, no forty minutes on a cushion. We just use sound.

About 13 minutes with Steven Webb's calm voice.

Start with my voice and the gaps in it, and notice a word is only a noise until your mind decides what it means. Then widen out to what you can feel, taste, smell. Some of the best sittings take no effort at all. If it slips, back to the breath, and that is fine.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee

There is a difference between I am depressed and I am feeling depressed. This whole meditation lives in that gap.

About 12 minutes with Steven Webb's calm voice.

Thoughts first, then feelings, and the same line each time. I have thoughts, I am not those thoughts. I have feelings, I am not those feelings. Here is the proof: if you were them, you could not be aware of them. The chair can be aware of the table but not of the chair.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee

Six minutes on the idea that there is already some joy in this moment, waiting to be found rather than built.

About 6 minutes with Steven Webb's calm voice.

Breathe joy in as light and breathe out whatever is in the way of it. Then move to your senses and notice they are gifts you had this whole time. Two lines to sit with. In this moment I am open to joy. In this moment I can feel joy.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee

As a boy I filled my pockets with pebbles off Perranporth beach, and I would not let anyone near them. Not even to call them stones.

About 17 minutes, a talk with a meditation at the end.

The West has butchered what letting go means. It does not mean forget it and move on, because you cannot. In Zen it means every moment is arising and you do not have to put it in your pocket. You can enjoy the pebble and leave it there. Not clinging and not pushing away, which is the middle way, and it is the whole of it.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee