The same Rise and Shine meditation, with the introduction cut off. Press play and you are straight into it.

About 11 minutes with Steven Webb's calm voice. Perfect for the morning.

This is the one to use every morning once you know how it goes. Body scan, golden light through the crown, then the intention. Today I am focused, productive and energised. Everything I need is within me. No preamble, no explaining, straight in.

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

Clear the morning fog, then a golden light through the crown of your head, then one intention you carry out of the door.

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

A body scan to arrive, then you picture your brightest self and let the light fill you. Today I am focused, productive and energised. Everything I need is within me. It ends on one thing to be grateful for, which can be as small as hearing a bird. There is a version of this with no introduction, so you can run it daily.

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 heartbreak, and for pain that has been sat there a while. A neglected garden, and a watering can with your name on it.

About 12 minutes with Steven Webb's calm voice.

You go through an iron gate into a garden that has gone to seed. Each wilted plant is one of the feelings. A lost love here, regret there, loneliness in the corner. You water them rather than pull them up. It does not pretend heartbreak takes weeks, because it can take years. But a heart blown wide open ends up holding more.

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

Recorded on a bench by the duck pond, birds and all. Proof that this does not need a cushion, a candle or a quiet room.

About 13 minutes, recorded outdoors, eyes open.

You label things instead of making stories out of them. Plane. Duck. Thought. No picture, no plot. The ducks do the teaching. One lands too close to another, there is a two second flap, and then straight back to calm. They do not ring a friend about it or complain online for the next five hours.

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

No time for a retreat, a cave, or twenty minutes on a cushion. Four minutes, wherever you are standing right now.

About 4 minutes with Steven Webb's calm voice.

Shake out your arms, let the body drop, and follow one line all the way through: breathing in calm, breathing out relax. A thought turns up, you do nothing with it. A noise turns up, you do nothing with that either. That is the whole practice, and it is the bit you can take back out into the day.

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 wrote this one for myself, because my mind never stops. It is still the one I use when I need the noise turned down.

About 13 minutes with Steven Webb's calm voice.

You sit on a riverbank and every thought is a leaf going past. Some drift straight through. Some spin about in a little whirlpool a while before they go. You are the bank, not the leaves. One line runs all the way through it. I have thoughts, but I am not those thoughts.

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

Energy, confidence and gratitude in one morning sit. Best done daily for a fortnight, until you can run it yourself without me.

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

Light comes up out of the earth through your feet and fills you as it goes. Then you walk through the day ahead before it happens, handling it well. It lands on one line worth taking out the door: I am enough, just as I am. Then three things to be grateful for, or one if three is a stretch this morning.

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

Anxiety is a message, not an emergency. You do not have to do anything with it. Sit with it a few minutes and watch the room go quiet.

About 8 minutes with Steven Webb's calm voice.

Breathing in calm, breathing out relaxed, and that is most of it. When the anxious feeling turns up you do not push it off. You say hello and let it sit there. What surprises people is that the room seems to settle too, and then everything past the room.

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

Built to put you under, so not while you are driving. A countdown you are not meant to finish.

About 14 minutes, tense and release first. Only listen where it is safe to sleep.

Two lines first, to tell the back of your mind it is safe to go to sleep. Then tense and release, section by section, which is the bit that does the work. Then a soft path through a forest, and a staircase of cloud counting down from ten. It works better the more nights you use 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

Awareness has one job. To be aware. Not to be aware and then do something about it. The simplest meditation I teach, and the one that changes most.

About 14 minutes with Steven Webb's calm voice.

You widen out in stages. Breath first, then the whole body, then thoughts, then everything arriving from the room. Nothing gets fixed on and nothing gets fixed. What you build is a gap between what turns up and what you do about it. Sit with this daily for a few weeks and it works on you.

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