Gratitude practice (20 min)

Gratitude practice (20 min)

“Gratitude, gladness, and related feelings like appreciation are easy to dismiss, but studies in fact show that cultivating them has lasting and important benefits, including lifting your mood, increasing satisfaction with life, and building resilience.” – Rick...
Mindful Body Scan (25 min)

Mindful Body Scan (25 min)

The basic meditation instructions to practice the body scan are to be mindful of the changing stream of sensations without trying to hold on to any of them, change them or resist them. It does not mean standing apart or observing from a distance but rather directly...
Mindful Pause to Relax the Body (8 min)

Mindful Pause to Relax the Body (8 min)

Whenever you feel tense, give yourself permission to pause and practice a short body scan to help release the tensions in the body and the mind. Mindful Pause to Relax the Body (8 min) by Emmanuelle Dal Pra...
RAIN practice to connect with self-care (20 min)

RAIN practice to connect with self-care (20 min)

This practice uses the four steps of RAIN – Recognising, Allowing, Investigating, and Nurturing – as a guide to explore our present moment experience and to connect with self-care. It is inspired by the meditation teacher Tara Brach. RAIN practice to...
Mindful Pause Nurturing Presence (5 min)

Mindful Pause Nurturing Presence (5 min)

Take a moment to pause in the midst of your activities to come back into presence and nurture yourself, communicating in any way that feels natural “I’m here and I care” Mindful Pause Nurturing Presence (5 min) by Emmanuelle Dal Pra...
Lovingkindness for self (25 min)

Lovingkindness for self (25 min)

For many of us, the idea of loving ourselves may seem out of reach, it is a process that evolves over time, as we learn to let go of self-criticism and self-judgment, and of the internalised negative voices from parents, siblings, teachers, and others. It becomes what...

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