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Make sure you are safe to switch off from your surroundings and enjoy developing your ability to rest in awareness rather than becoming absorbed into one thought, feeling, urge to act or outward distraction. This meditation helps us create space and enables us to be fully present. It is a wonderful meditation that I recommend revisiting frequently to allow your awareness ability to develop and grow.

This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' between Success and Stress - Book 1 The Three Keeper Habits available on amazon in both ebook and paperback. https://www.amazon.co.uk/dp/1805417584/ref=sr_1_2?crid=1R6T9Y6E7RZ&dib=eyJ2IjoiMSJ9.J3egTII9ErwGaTACYYYCYmFXglcnwNSSSgchxXf4grsdJO4nWGBXFuPYRIMzMVZtGHAE6v4jqPJQSSFtSuG-R0-34e4ttUby_Urk9RQv-_YYUUD65I9r011Nu1NQS9_ml4EnYZt94vCYRra470AuO4sjU5IQ6u3aJ--Tx01z1BBKT1VZmkNMpitshy_SS0rrcbx7A6nqgJj0R7DjaQ_x537CCZWVRaJ9f3dybNHCLOE.X6HpmBjO86WQgm0ryGvt106qgyRVvlJTl_UuuBXj7JQ&dib_tag=se&keywords=fiona+chapman&qid=1759060036&sprefix=fiona+chapman%2Caps%2C132&sr=8

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Only listen to when you are ready to sleep and it is safe to switch off from the world and your surroundings. This exercise is based on the Kelly Boys guided meditation with some adaptations. It uses body scan to help you release body tension, create space from the thoughts, worries and mental tensions of the day. Good luck and let me know how you get on. Can be done before listening to the comfy chair hypnotic recording if you are still awake. #stress #anxiety #kelly boys #mindfulness #meditation #sleep #mindyourgap

This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' between Success and Stress - Book 1 The Three Keeper Habits available on amazon in both ebook and paperback. https://www.amazon.co.uk/dp/1805417584/ref=sr_1_2?crid=1R6T9Y6E7RZ&dib=eyJ2IjoiMSJ9.J3egTII9ErwGaTACYYYCYmFXglcnwNSSSgchxXf4grsdJO4nWGBXFuPYRIMzMVZtGHAE6v4jqPJQSSFtSuG-R0-34e4ttUby_Urk9RQv-_YYUUD65I9r011Nu1NQS9_ml4EnYZt94vCYRra470AuO4sjU5IQ6u3aJ--Tx01z1BBKT1VZmkNMpitshy_SS0rrcbx7A6nqgJj0R7DjaQ_x537CCZWVRaJ9f3dybNHCLOE.X6HpmBjO86WQgm0ryGvt106qgyRVvlJTl_UuuBXj7JQ&dib_tag=se&keywords=fiona+chapman&qid=1759060036&sprefix=fiona+chapman%2Caps%2C132&sr=8

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You can choose to do this exercise sitting or lying down allow your body to guide you and choose. This meditation is designed to help you connect with your body as a place of safety, ease, calm. It helps build a positive somatic cue to your nervous sytem to connect with rest, ease and relaxation by physically resting your hands on your heartspace and your belly. Building that link and awareness of how safe the body can be for us can help discharge stress, aid rest, sleep and relaxation and access a calmer more helpful state. The meditation builds on the Body Scan Meditation yet it is perfectly okay if you have not practised the Body Scan meditation before. Just give this one a try and allow yourself to accept your experience of mindful meditation as enough. Safety Warning Make sure it is safe for you to switch off from your surroundings and focus inwards when listening to this recording.

#mindfulness #stress #anxiety

This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' between Success and Stress - Book 1 The Three Keeper Habits available on amazon in both ebook and paperback. https://www.amazon.co.uk/dp/1805417584/ref=sr_1_2?crid=1R6T9Y6E7RZ&dib=eyJ2IjoiMSJ9.J3egTII9ErwGaTACYYYCYmFXglcnwNSSSgchxXf4grsdJO4nWGBXFuPYRIMzMVZtGHAE6v4jqPJQSSFtSuG-R0-34e4ttUby_Urk9RQv-_YYUUD65I9r011Nu1NQS9_ml4EnYZt94vCYRra470AuO4sjU5IQ6u3aJ--Tx01z1BBKT1VZmkNMpitshy_SS0rrcbx7A6nqgJj0R7DjaQ_x537CCZWVRaJ9f3dybNHCLOE.X6HpmBjO86WQgm0ryGvt106qgyRVvlJTl_UuuBXj7JQ&dib_tag=se&keywords=fiona+chapman&qid=1759060036&sprefix=fiona+chapman%2Caps%2C132&sr=8

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Part 2 focuses on the lower part of the body and can be done alone or as a follow on from Part 1 Mindful Meditation. If you are doing them separately and not following on in the same meditation session to allow for equal grounding and body movement it helps to rotate your choice of meditation. Before you start make sure it is safe to switch off from your surroundings. You can do either standing or sitting. If standing make sure you can use a wall or back of a chair to support your balance. Mindful Movement Meditation Part Two - working with the lower body and is designed to be grounding, connecting with body and breath. the meditation finishes with a self compassion hug. If you wish you can do both mindful movement meditations, part 1 and 2, one after the other for a slightly longer meditation. Mindful movement is a powerful way to meditate and an opprotunity to ground yourself in the present, helping you break free from any stressful thoughts and feelings.

This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' between Success and Stress - Book 1 The Three Keeper Habits available on amazon in both ebook and paperback. https://www.amazon.co.uk/dp/1805417584/ref=sr_1_2?crid=1R6T9Y6E7RZ&dib=eyJ2IjoiMSJ9.J3egTII9ErwGaTACYYYCYmFXglcnwNSSSgchxXf4grsdJO4nWGBXFuPYRIMzMVZtGHAE6v4jqPJQSSFtSuG-R0-34e4ttUby_Urk9RQv-_YYUUD65I9r011Nu1NQS9_ml4EnYZt94vCYRra470AuO4sjU5IQ6u3aJ--Tx01z1BBKT1VZmkNMpitshy_SS0rrcbx7A6nqgJj0R7DjaQ_x537CCZWVRaJ9f3dybNHCLOE.X6HpmBjO86WQgm0ryGvt106qgyRVvlJTl_UuuBXj7JQ&dib_tag=se&keywords=fiona+chapman&qid=1759060036&sprefix=fiona+chapman%2Caps%2C132&sr=8

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Before you start make sure it is safe to switch off from your surroundings. You can do either standing or sitting. If standing make sure you can use a wall or back of a chair to support your balance Mindful Movement Meditation Part One - working with the upper body. Designed to be grounding, connecting with body and breath. Finishes with a self compassion hug. Part Two works with the lower half of body if you wish you can do both meditations one after the other for a slightly longer meditation and an opprotunity to ground yourself in the present, breaking free from any stressful thoughts and feelings.

This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' between Success and Stress - Book 1 The Three Keeper Habits available on amazon in both ebook and paperback. https://www.amazon.co.uk/dp/1805417584/ref=sr_1_2?crid=1R6T9Y6E7RZ&dib=eyJ2IjoiMSJ9.J3egTII9ErwGaTACYYYCYmFXglcnwNSSSgchxXf4grsdJO4nWGBXFuPYRIMzMVZtGHAE6v4jqPJQSSFtSuG-R0-34e4ttUby_Urk9RQv-_YYUUD65I9r011Nu1NQS9_ml4EnYZt94vCYRra470AuO4sjU5IQ6u3aJ--Tx01z1BBKT1VZmkNMpitshy_SS0rrcbx7A6nqgJj0R7DjaQ_x537CCZWVRaJ9f3dybNHCLOE.X6HpmBjO86WQgm0ryGvt106qgyRVvlJTl_UuuBXj7JQ&dib_tag=se&keywords=fiona+chapman&qid=1759060036&sprefix=fiona+chapman%2Caps%2C132&sr=8

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Mindful Walking Down The Way

Your mindfulness practice is growing your ability to observe our thoughts, emotions, feelings and sensations without reacting to fix them, hide them, or solve, even criticise them. This awareness creates room for choice between thoughts, emotions and actions which helps us connect with our ability for resilience, coping and choosing how to respond.

Imagine you are walking down a familiar street and see someone you know on the other side of the street. You wave but the other person doesn’t respond and walks right past.

• Self - reflection questions:

As you were imagining

· did you notice any of your thoughts?
did you notice any of your emotions?

• Reflect what came up for you, your feelings, thoughts and possible urges to act?

This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' between Success and Stress - Book 1 The Three Keeper Habits available on amazon in both ebook and paperback. https://www.amazon.co.uk/dp/1805417584/ref=sr_1_2?crid=1R6T9Y6E7RZ&dib=eyJ2IjoiMSJ9.J3egTII9ErwGaTACYYYCYmFXglcnwNSSSgchxXf4grsdJO4nWGBXFuPYRIMzMVZtGHAE6v4jqPJQSSFtSuG-R0-34e4ttUby_Urk9RQv-_YYUUD65I9r011Nu1NQS9_ml4EnYZt94vCYRra470AuO4sjU5IQ6u3aJ--Tx01z1BBKT1VZmkNMpitshy_SS0rrcbx7A6nqgJj0R7DjaQ_x537CCZWVRaJ9f3dybNHCLOE.X6HpmBjO86WQgm0ryGvt106qgyRVvlJTl_UuuBXj7JQ&dib_tag=se&keywords=fiona+chapman&qid=1759060036&sprefix=fiona+chapman%2Caps%2C132&sr=8

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The 3-Step Mindfulness Exercise – step out of auto-pilot, awareness of breath, expand awareness of body and environment.

Step 1: step out of “auto-pilot” to bring awareness to what you are doing, thinking, and sensing at this moment.

• Try to pause and take a comfortable but dignified posture. Notice the thoughts that come up and acknowledge your feelings, but let them pass. Attune yourself to who you are and your current state.

Step 2: bring awareness to the breathing for six breaths or a minute.

• The goal is to focus attention on one thing: your breath. Be aware of the movement of your body with each breath, of how your chest rises and falls, how your belly pushes in and out, and how your lungs expand and contract. By finding, following the pattern of your breath you can anchor yourself to the present moment with this awareness.

Step 3: expand awareness outward, first to the body then to the environment.

• Allow the awareness to expand out to your body. Notice the sensations you are experiencing, like tightness, aches, or perhaps a lightness in your face or shoulders. Keep your body awareness focus as a whole body, as a complete container for your inner self;
• Expand your awareness even further to the environment around you. Bring your attention to what is in front of you. Notice the colours, shapes, patterns, and textures of the objects you can see. Be present at this moment, in your awareness of your surroundings.

When you are ready to finish the exercise, open your eyes slowly and try to carry that mindfulness with you as you go about your day.

This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' between Success and Stress - Book 1 The Three Keeper Habits available on amazon in both ebook and paperback. https://www.amazon.co.uk/dp/1805417584/ref=sr_1_2?crid=1R6T9Y6E7RZ&dib=eyJ2IjoiMSJ9.J3egTII9ErwGaTACYYYCYmFXglcnwNSSSgchxXf4grsdJO4nWGBXFuPYRIMzMVZtGHAE6v4jqPJQSSFtSuG-R0-34e4ttUby_Urk9RQv-_YYUUD65I9r011Nu1NQS9_ml4EnYZt94vCYRra470AuO4sjU5IQ6u3aJ--Tx01z1BBKT1VZmkNMpitshy_SS0rrcbx7A6nqgJj0R7DjaQ_x537CCZWVRaJ9f3dybNHCLOE.X6HpmBjO86WQgm0ryGvt106qgyRVvlJTl_UuuBXj7JQ&dib_tag=se&keywords=fiona+chapman&qid=1759060036&sprefix=fiona+chapman%2Caps%2C132&sr=8

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The Observer Meditation explores the benefits for you to detach from your internal thoughts and feelings— helping us accept who we are and allow compassion to flow for ourself.

Developing our ability to take an observer viewpoint can help us put some distance between who we are and any problem areas, relationships, issues in our life. Helping us to move past the ego and over identifying with those problem areas in life regardless of whether they are temporary or permanent.

To begin the exercise, follow these steps:

1. Take a comfortable seated or lying on your back position.
2. Let yourself settle into your body and your mind.
3. Softly close your eyes or lower your gaze and stare at a fixed point.
4. Feel your body grounded in that place/seat.
5. Notice any thoughts and or emotions you are experiencing now. Aim to observe any thoughts and focus on just being here in this moment to moment. Aim to let go of thoughts as they arise and pass through.
6. Focus your attention inward - first to a mental image of the room you’re in. Picture yourself from the outside as you sit/lie, exactly as an outsider might. Next, shift your attention inwards into your skin. Aim to feel your skin as you are sitting/lying down.
7. Aim to imagine the shape that your skin is making as it comes into contact with firmer surfaces.
8. Now move your awareness toward any physical sensations you are experiencing. As you feel each one, acknowledge its existence before letting your awareness let go of it and move on to another sensation.

If you find any emotions coming up, recognize them and create space for them, accept them and give them room to come and go. Then bring your attention back to your observing self—your feelings and thoughts are there, but you are separate from them, noticing them. This is the “Observer you”.

This exercise can be continued for as long as desired, or just be as long as a single stage. However you use this meditation you are building your capacity to create space between you, your thoughts and feelings. From a single minute to longer these stages will help you develop your mindful practice - being an observer of yourself, your human experience. Be patient with yourself and avoid the desire to judge or react or when you notice you are doing this just direct your mind to your breath.

The goal of evoking the Observing Self is to enter observer mode which allows you to step back from yourself and your experiences

This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' between Success and Stress - Book 1 The Three Keeper Habits available on amazon in both ebook and paperback. https://www.amazon.co.uk/dp/1805417584/ref=sr_1_2?crid=1R6T9Y6E7RZ&dib=eyJ2IjoiMSJ9.J3egTII9ErwGaTACYYYCYmFXglcnwNSSSgchxXf4grsdJO4nWGBXFuPYRIMzMVZtGHAE6v4jqPJQSSFtSuG-R0-34e4ttUby_Urk9RQv-_YYUUD65I9r011Nu1NQS9_ml4EnYZt94vCYRra470AuO4sjU5IQ6u3aJ--Tx01z1BBKT1VZmkNMpitshy_SS0rrcbx7A6nqgJj0R7DjaQ_x537CCZWVRaJ9f3dybNHCLOE.X6HpmBjO86WQgm0ryGvt106qgyRVvlJTl_UuuBXj7JQ&dib_tag=se&keywords=fiona+chapman&qid=1759060036&sprefix=fiona+chapman%2Caps%2C132&sr=8