Meditation with Valerie

1a. Short meditation and discussion

Valerie offers a short meditation with extracts from a discussion about what just happened inside your brain and body. The chatterbox mind is a story making mind with an inbuilt negative bias. Discover some of the physical and psychological benefits in learning how to unhook. Just breathe and be still … let your mind rest.  

6a. Taking in the good

This is a quick and easy practice that will help to counteract the brain’s fixation on negative information. Learn how to make more of your brain’s plasticity, to take in positive experiences more effectively.  

6b. Interdependence contemplation

Even though we live on a very populated planet, we can still feel separate, disconnected.  Or we draw lines and place ‘us’ on one side and ‘them’ on the other. This contemplation helps you to see that you are not just connected, you are enmeshed.  

6c. Nature contemplation

Another contemplation designed to help you soften a little more.   You are just as enmeshed in the natural world, you just need to give it a little thought, a little attention. 

5c. Soft words, soft voice meditation

We are hardwired, often socialised as well, to give ourselves a hard time.  This is a function of the brain that is concerned with your survival, though not at all with your happiness. A harsh inner voice is counterproductive to your wellbeing. A good intention, a willingness to soften … this is a good place to start. 

5b. Self-compassion meditation

You have probably heard of the ‘fight or flight’ system. This meditation activates the lesser known ‘tend and befriend’ system. Include yourself in this naturally warm and fuzzy vibe. Whoever you are, wherever you are, this is a powerful rebalancing exercise. 

5a. Introduction to self-compassion meditation

Many people find self-compassion difficult, whereas compassion for others comes easily. Both are good for your wellbeing. This meditation helps you to draw on your capacity for compassion, then invites you to offer it to yourself.

4b. Riverbank meditation

Practice sitting on the riverbank, feel that restful place. Soon you will be able to access this calming place when you are out and about, living your busy life … because it is within you.  Be willing to give yourself moments of rest. 

4a. Introduction to river bank meditation

The chatterbox mind is like a river, ceaselessly flowing and churning. This meditation helps you to get familiar with a different aspect of mind. This is your witnessing mind; it does not judge nor get swept away. It has a spacious, very restful quality. 

3b. Naming your thoughts meditation

This meditation offers a powerful circuit   breaker for those counter-productive stories we keep telling ourselves. When we drop the story, we drop the judgements and the fixed ideas too. Therein lies the possibility for something new, to create a new pathway.