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  • MIND Meditation

    MIND Meditation
    2026/08/13
    This guided meditation invites you to cultivate mindfulness while exploring the core values of the MIND project: Mindfulness, Inclusion, Non-judgment, and Diversity.

    Through gentle awareness of the breath and body, you will be encouraged to observe your thoughts and emotions with openness and curiosity, without judgment. As the meditation unfolds, you will reflect on the importance of embracing diversity, recognizing our shared humanity, and creating space for compassion, both for yourself and for others.

    Whether you are a youth worker, educator, or simply someone seeking greater presence and understanding, this practice offers an opportunity to foster self-awareness, empathy, resilience, and a deeper sense of connection.

    May this meditation inspire you to approach yourself and those around you with kindness, acceptance, and an open heart. Take a moment to pause, breathe, and reconnect with the present.

    The podcast is a part of the Erasmus+ KA2 strategic partnership project. The official website of the project can be found here: https://eycb.eu/mind/

    Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.
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    12 分
  • Meditation for Overthinking

    Meditation for Overthinking
    2026/08/13
    Meditation for Overthinking

    This meditation can help with:
    • Shifting attention to the body
    • Activating the parasympathetic nervous system
    • Creating inner spaciousness
    • Reducing mental noise
    Potential benefits for the practitioner:
    • Mental quietness, slower thoughts, reduced head pressure
    • Calmer nervous system, grounded presence
    • Emotional stability, clearer thinking, better focus
    • Easier decision-making, reduced anxiety, improved sleep
    • Greater self-trust
    • Long-term practice builds:
    • Lower reactivity, higher emotional regulation
    • Better concentration and memory
    • Less catastrophizing, more inner peace


    The podcast is a part of the Erasmus+ KA2 strategic partnership project. The official website of the project can be found here: https://eycb.eu/mind/

    Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.
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    7 分
  • Guided visualisation meditation

    Guided visualisation meditation
    2026/08/13
    THETAHEALING®-STYLE GUIDED VISUALIZATION – 20 min.

    This meditation combines guided visualization with energy-based imagery and affirmation programming.

    The practice aims to:
    • Reduce anxiety, overthinking, and mental tension
    • Create emotional distance from difficult thoughts and experiences
    • Encourage self-trust and a sense of safety
    • Identify and transform limiting beliefs through affirmations and visualization
    • Promote deep physical and nervous system relaxation
    • Use symbolic imagery to support emotional release and personal transformation
    • Create a sense of openness, surrender, and connection to a higher source or personal meaning
    Benefits: the practice may support relaxation, emotional regulation, self-reflection, and positive thinking through its combination of breathing, visualization, focused attention, and affirmations.

    Psychological benefits:
    • Reduction of anxiety and overthinking
    • Creation of emotional distance from painful thoughts and experiences
    • Softening of inner criticism
    • Building of self-trust
    • Encouragement of reflection on limiting beliefs and development of more positive beliefs
    • Restoration or strengthening of a sense of safety
    • Increased feelings of openness, acceptance, and emotional calm
    • Creation of a structured space for focusing on personal intentions and desired changes
    Somatic benefits:
    • Promotion of deep nervous system relaxation
    • Release of muscle tension
    • Improvement and slowing of the breathing rhythm
    • Encouragement of a calmer heart rate
    • Creation of an overall feeling of physical relaxation and rest

    The practitioner is expected to:
    • Breathe deeply and relax physically
    • Follow the teacher’s instructions throughout the visualization
    • Visualize the energy journey upward from the Earth
    • Imagine moving through the different planes and layers of light
    • Experience the white light and remain open to the process
    • Visualize the energy sphere above the head
    • Place personal intentions, beliefs, desires, and positive qualities into the sphere
    • Allow themselves to emotionally surrender and trust the process
    • Remain receptive and open to the suggested “downloads”
    • Repeat or mentally engage with the affirmations provided by the teacher
    • Stay focused on the visualization while allowing thoughts and emotions to arise without resistance


    The podcast is a part of the Erasmus+ KA2 strategic partnership project. The official website of the project can be found here: https://eycb.eu/mind/

    Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.
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    13 分
  • Yoga Nidra (Deep Relaxation Meditation)

    Yoga Nidra (Deep Relaxation Meditation)
    2026/08/13
    Yoga Nidra (Deep Relaxation Meditation)

    Yoga Nidra is a guided meditation practice for deep physical relaxation while the mind remains awake, aware, and focused. It is a structured relaxation and meditation practice in which the practitioner remains physically still and follows the teacher’s voice. The attention is gradually directed away from external stimuli and towards bodily sensations, breathing, intentions, and visualisation.The practice aims to create deep physical, mental, and emotional relaxation while supporting greater self-awareness and inner transformation.

    The main purposes of Yoga Nidra are to:
    • Fully relax the body
    • Remain mentally alert and aware while the body relaxes
    • Turn attention inward and withdraw from external stimuli
    • Release physical and emotional tension
    • Create space for observing thoughts, feelings, and sensations without reacting to them
    • Replace unhelpful patterns, such as chronic tension or emotional habits, with healthier ones
    • Connect with and reinforce a personal intention, known as a Sankalpa
    Yoga Nidra may provide a range of physical, mental, and emotional benefits. It can:
    • Release deep physical tension
    • Promote relaxation and a greater sense of physical well-being
    • Support circulation, oxygen flow, and energy
    • Reduce feelings of anxiety and emotional distress
    • Support people experiencing depression and cravings as part of a broader approach to well-being
    • Improve sleep quality
    • Support emotional healing and processing
    • Build clarity, calmness, and self-awareness
    • Reinforce positive behavioural and habit changes through the Sankalpa
    • Help the practitioner develop a greater awareness of bodily sensations, thoughts, and emotions
    • Provide a strong sense of rest and rejuvenation
    The practitioner is expected to:
      • Lie completely still throughout the practice
      • Follow the teacher’s voice and instructions
      • Remain awake and focused rather than intentionally falling asleep
      • Direct attention inward and observe bodily sensations
      • Observe sensations, thoughts, and feelings without reacting to them
      • Repeat the chosen intention clearly and with intent
      • Engage with the guided visualizations and use their imagination
      • Allow the body to relax fully without forcing or controlling the experience
      • Gradually return their awareness to the body and surroundings at the end of the practice


    The podcast is a part of the Erasmus+ KA2 strategic partnership project. The official website of the project can be found here: https://eycb.eu/mind/

    Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.
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    18 分
  • Introduction to meditation

    Introduction to meditation
    2026/08/13
    In this episode, Sofiya, a psychology graduate and certified yoga instructor, explains what meditation is and what its purpose is. Meditation is not about sitting still and thinking about nothing; rather, it is about learning to be present in the moment and noticing what is happening. It is a practice that can be incorporated into everyday activities and routines.
    We discuss the different stages of meditation according to yoga and explore its positive effects on the brain, mental health, and overall well-being. At the same time, meditation is not a cure-all and may not be helpful when a person does not have the right mindset or is experiencing certain mental health conditions, such as psychosis, mania, severe depression, substance use disorders, or eating disorders.
    Sofiya also shares her personal experience with meditation, along with practical tips and tricks for turning meditation into a sustainable and rewarding habit.

    For useful links and more info about meditation CLICK HERE

    The jingle of this podcast is based on "Graceful" by Yigit Atilla, released in Creative Commons under CC BY-ND license. Download the original track at https://www.jamendo.com/track/1940942/graceful

    The podcast is a part of the Erasmus+ KA2 strategic partnership project. The official website of the project can be found here: https://eycb.eu/mind/

    Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.
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    32 分