You build a safe place, then you build a way back into it. A touch, a necklace, a hand in a pocket. Something you can do in a crowded room.

About 15 minutes with Steven Webb's calm voice.

You walk through a doorway into an empty space and furnish it yourself. Pictures, smells, birds, people you trust. Then you pick a physical gesture as the anchor, step out, and use the gesture to step back in. We practise that a few times, because the point is not the visit. It is being able to go back whenever you need to.

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 recorded this because I did not want to meditate and had been putting it off. So we do it together and I keep it short.

About 10 minutes with Steven Webb's calm voice.

Nothing much is asked of you. Not even relaxing. You make a game of it instead. What can I be aware of right now? A sound, the heat on your skin, a bit of tension that lets go the second you notice it. Meditation does not have to be a big thing every time. Sometimes it is just sitting down and noticing.

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

Three minutes, and most of it is a warm light spreading out from you until it has gone right round the world.

About 3 minutes with Steven Webb's calm voice.

Three deep breaths to start. Then the light grows through you and keeps going, out to the people near you, the pets, the animals, the whole globe. Two lines to take away with you. May my mind be calm. May my heart be open.

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

Loving kindness, and then the awkward bit where you turn it back on yourself.

About 13 minutes with Steven Webb's calm voice.

You go to your own quiet place, then bring a friend, then a stranger, then everyone. Easy enough so far. Then you point it at yourself and something in you resists. We are taught to send love outwards and to go looking for it elsewhere. Love is acceptance, and accepting yourself exactly as you are today is the hardest one on the list.

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 rowing boat, a slow river, and a lake that goes still in the middle. You are meant to be gone by then.

About 16 minutes, tense and release first. Only listen where it is safe to sleep.

Tense and release first, legs then arms then everything, because that is the part that gets the body to sleep. Then the path you have walked a hundred times, the wooden decking, and your own boat waiting on it. You push off, drift down to the lake, and there is a pillow and a quilt already in there.

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

The afternoon dip, when there is still half a day left and not much left in you. Eleven minutes to get some back.

About 11 minutes with Steven Webb's calm voice.

A ball of golden light comes down through the crown of your head and fills you as it goes. Three lines about being capable, then you go looking for one good thing already in today. It might only be a phone call. Even the roughest days have something in them if you stop long enough to look.

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

Three things, in a set order. An object, a person, and something you actually pulled off recently.

About 15 minutes with Steven Webb's calm voice. Perfect for the morning.

The object can be your kettle or your quilt. Picture waking without it, then picture having it back. The person can be a pet, or someone who is gone. Then you tell them the thing you managed, and how proud of it you are. That last bit is usually the uncomfortable one. That is where the joy is.

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 the day you already know is going to be hard. Best done before it starts.

About 14 minutes with Steven Webb's calm voice.

A warm light comes down through you and takes the weight off as it goes. Four lines about being stronger than what is in front of you. Then you go back to a day you did not think you would get through, and you did. You have already proved it once. Let gratitude be the anchor and your own wisdom do the teaching.

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 reset for the middle of the day, wherever you happen to be. Sat at a desk, sat in the car, it does not matter.

About 13 minutes with Steven Webb's calm voice.

Sounds first, including the gaps between my words, because all of it is arriving and none of it needs anything from you. Then a scan down the body, giving each bit of tension permission rather than forcing it. Then the affirmations. I am calm and centred. I release the stress that does not serve me.

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

The forest of uncertainty, which is a grand name for everything you do not yet know. Twelve minutes of walking into it anyway.

About 12 minutes with Steven Webb's calm voice.

There is a creek where every droplet is a change. Some cause ripples, some do not, and the creek gets on with it either way. Then an oak in a clearing that is you, and a seed you leave beside it. The one thing that is certain is that everything changes.

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