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RAIN

Begin as you did for the focus meditation, to the point where you are noticing the differences between one breath and the next. When you are settled, let go of the focus on your breath, and either bring to mind something that has been troubling you, or just be aware of whatever demands your conscious […]

Awareness

Begin as you did for the reflection on focus, to the point where you are noticing the differences between one breath and the next. When you are settled, let go of the focus on your breath, and just be aware of whatever comes into your consciousness. If nothing comes, silently ask yourself, ‘What next?’ If […]

Focus

Find somewhere quiet where you will not be disturbed. Apart from your (not too intrusive) timer, leave your tech out of sight, sound and reach. Make yourself comfortable. Set you timer for your chosen period, and set it going. If this is new for you, start at maybe 5 or 10 minutes a day and […]

Perspective taking

Find somewhere quiet where you will not be disturbed. Other than your (not too intrusive) timer, leave your tech out of sight, sound and reach. Make yourself comfortable for the next 25 minutes or so. Set your timer for 10 minutes. Look straight ahead. Do not focus on anything in particular. Just try and maintain […]

Confidants

Write down the names of the people in your life that you are most comfortable being around. What is it about them that makes you feel at ease around them? Who are the people in your life you are less comfortable being around? Perhaps people who criticise everything you do, or are always trying to […]

Communication and the Reluctant Leader

In this podcast in the Reluctant Leader series, I talk with Mark Terrell about how you can communicate better as a leader and how to get better results from difficult conversations. Click here then scroll down to the podcast entitled “Communication” on 28 December 2018.

Daydreaming

Try and make time each day to let your mind just get on and do its own thing. No headphones. No phone, even on ‘vibrate’. No tablet. No PC. No TV. Just sit quietly and let your mind go. Do not focus. Do not think. Just enjoy the show. If it helps to close your […]

Mental time travel

Several times during the course of the day, take a few seconds to check in with your ‘mental TARDIS’. Are you in the here and now, observing? Or are you some time in the past, remembering? Or off in some possible future, imagining? Maybe you are somewhere that has no sense of time about it […]

The embodiment of conflict … and connection

We are all familiar with the “fight or flight” reaction, but research shows that the reality is much more complicated than that.  Contrary to popular mythology, it turns out that our default mode is actually to socialise, or tend and befriend, though it is true that we can be mobilised, or even immobilised, pretty easily. […]

Sensory awareness

Several times during the course of the day, try to make time – 30 seconds perhaps, no more than a minute – to check in with your senses. Without turning your head, what can you see? What can you hear? Smell? Taste? Feel? What sensations do you experience in your muscles? Your joints? Your bones? […]

Exploring emotions

This reflection can be used to explore any emotion. Find somewhere quiet, where you will not be disturbed. Leave your tech out of sight, sound and reach. Make yourself comfortable. Take a few deep breaths, in through the nose and out through the mouth. Now, bring to mind a time when you were [insert emotion […]

Here and now

Find somewhere quiet, where you will not be disturbed. Leave your tech out of sight, sound and reach. Make yourself comfortable. Bring to mind five things you can see in the space around you. If it helps, silently name them. Now five things you can hear. Now five things you can feel, or that are […]