Everyday Practices
The Midday Pause
For a Reset in the Middle of the Day
Welcome. These practices are here for a pause in the middle of your day. You can do them anywhere, at your desk or sitting in your car. Tap play to listen, or download any track to keep.
A Quick Mindful Break
For a mindful break, wherever you are. You work through body, mind and world. You slow the breath, notice how you’re feeling and count what you can feel through touch. Then you watch for thoughts behind closed eyes, ‘a bit like being at a cinema.’ After that you open your eyes to what’s around you. A few questions about the rest of your day follow, then the sentence ‘For the rest of today, I choose…’ The shorter version has fewer questions. The micro version leaves the questions out.
16 min · fullDownload
My Spiritual Reset
For a reflective break, spoken in the first person. It opens with the sound of three bells: ‘This is me, taking this break in my day, for myself.’ You look back over the day so far, then forward to what you’re likely to come across that you’re grateful for. Then you reach for words close to your heart, like honest or trusting, and picture your future self living them. It ends with ‘I am alive.’ The shorter version leaves out the part where you let your thoughts and feelings be.
11 min · fullDownload
Pause and Reset
For when the pressure has piled up. You sit with your feet flat, drop your shoulders and soften your jaw. Then you breathe in for four and out for six, as I count you through. After that comes a body scan, from the crown of your head down to your feet, with the shoulders dropping ‘like a gentle waterfall.’ It ends with one long sweep down the body. The other two versions split it in two: one is just the body scan, the other just the breathing.
10 min · breath and body scanDownload
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