In this meditation we’ll just take a few minutes to sit and breathe with mindful awareness, becoming conscious of the movement, flow, and feeling of the breath as it enters and exits the body. Taking just a few moments out of the day to reconnect with the breath can be a really powerful and effective way of cultivating calmness, clarity, and a sense of grounding in the midst of our busy lives.

In this meditation we’ll drop into a space of quiet restfulness, allowing ourselves to settle into stillness by simply sitting. It’s not often that we get time to really rest in a quiet space, so this can be a great opportunity to step aside from our daily commitments and simply sit, enjoying the peace of doing nothing.

In this meditation we’ll follow the path of the breath as it enters the body through the nostrils, travels down the throat and into the chest and belly. We’ll continue to follow this path as the breath reverses its movement — up out of the belly and chest, through the throat and out of the nose, leaving the body entirely. Watching the breath so closely allows us to develop a more intimate relationship with the ever-present phenomenon of breathing, whilst strongly grounding us in the body and the present moment experience.

In this meditation we’ll visualise the flame of a candle, anchoring our awareness in it. By concentrating on this kind of mental object we can bring clarity and focus to our experience, giving ourselves a simple and clear image with which we can be present and attentive. Visualising a candle and its flame also brings a dimension of stillness and peace to the practice, allowing us to rest our mind’s eye on a naturally calming and soothing image.

In this meditation we’ll visualise ourselves standing in the middle of a snow-covered landscape, tuning into the different sensory elements of the environment. We’ll move from watching our breath to listening to the silence of the snow to visualising snowflakes falling on an outstretched hand. Hopefully this meditation can bring some peace and serenity into your day, whilst at the same time filling you with the characteristics of silence, stillness, and joy so often associated with snow. 

In this meditation we’ll tune into the feeling of the breath, flowing in and out of the body, and merge our attention with this sensation of flow. This can help to soothe the mind, whilst at the same time developing our power of concentration by providing us with a simple object on which to focus.