Audio resources
Select links below to access various mp3s and video links for guided meditations
Mindfulness Practices
Mindfulness of body and breath (8 mins). Alison Christie
This Mp3 is a short introduction to mindfulness with attention focused on both body and breath.
Play here
Mindfulness of breath and noticing the Noticer (8 mins). Alison Christie
This Mp3 is a mindfulness practice that focus on the breath and the Observer Self.
Play here.
Noticing the Noticer (Observer Self) or Self Meditation (9 mins). Alison Christie
This Mp3 is a mindfulness practice to discover and rest in the Observer Self.
Play here.
Leaves on a stream (4 mins). Alison Christie
This short Mp3 guides you through an exercise to help you be more mindful and accepting of thoughts. With this exercise, we can learn to watch thoughts arise and fade away.
Play here
Mindful Body Scan (12 mins). James Donald
This Mp3 guides you through a mindfulness exercise that uses the body as the object of attention.
Play here
Mindfulness of emotions (8 mins). Alison Christie
This Mp3 guides you through an exercise intended to help you to learn to open up to difficult emotions and view them more objectively.
Play here
Mindfulness while walking (10 mins). Alison Christie
This Mp3 guides you through a mindfulness exercise you can use while going for a normal walk.
Calm and mindfulness on the bus. Alison Christie
This Mp3 guides you through a calm breathing and mindfulness exercise you can use while travelling on the bus or while seated in a public place.
Play here.
Mindful breastfeeding (10 mins). Alison Christie
This Mp3 was created for new mothers so they can practice mindfulness while feeding their babies. This can be adapted for those who are bottle feeding.
Play here.
Internal Family Systems Meditations
The following meditation aim to help us understand and heal our inner system. This guided meditation invites you to find space around parts of our inner system so we can get a better sense of what Self and self-energy might feel like for us.
Self compassion
Self-compassion break (6 mins). By Kristin Neff
This Mp3 introduces and guides you through a technique you can use in your daily life to respond to strong emotions.
Play here.
Soften, soothe, allow - working with difficult emotions (15 mins). By Kristin Neff
This Mp3 guides you through a technique that helps you to respond to strong difficult emotions.
Play here.
Compassionate body scan. By Kristin Neff
This Mp3 guide combines a mindfulness-based body scan with self-compassion.
Play here.
The above Mp3s and other Mp3s and self-compassion resources are freely available at Kristin Neff’s Self-Compassion website.
Relaxation
Relaxation exercises not only feel good in the moment, but practice regularly can reduce the body’s response to stress. Working with the body, whether it is with the breath or by relaxing muscles, is the most direct way to activate the parasympathetic (or relaxation) system.
Mindful abdominal breathing
These Mp3s combine calming abdominal breathing practise with mindfulness. The introduction provides more details on technique and rationale. The second is a practice guide.
Mindful belly breathing – Introduction (7 mins). By Alison Christie
Play here.
Mindful belly breathing – Practice guide (9 mins). By Alison Christie
Play here.
Progressive Muscle Relaxation (PMR)
These Mp3s provide guidance with Progressive Muscle Relaxation. This technique is helpful to evoke a relaxed body before sleep or anytime but has also been found to “teach” a body that has been in a state of tension how to relax again.
15 minute Progressive Muscle Relaxation track with female English voice and music from the Newcastle Upon Tyne Hospitals. Click here
15 minute PMR audio track with female Australian voice and music from the University of Western Sydney. Click here