This session introduces the "Double-Inhale Sigh" micro-meditation.

To practice, take a slow deep breath in through the nose. When you reach the top, take another small 'sip' of air and hold for five seconds.

Slowly release with a physiological sigh (the 'ahhhhhh' sound). Then at the bottom of the breath, simply wait until your body is ready to breathe in, and begin again.

Repeat this process three times for instant calm.

Listen next:
Explore more guided meditations (also available via iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:
This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

"Recognise, Allow, Investigate, and Nurture". The RAIN approach to mindfulness meditation offers a simple, gentle, yet expansive practice to introduce mindfulness meditation.

This session begins with a calming of the nervous system with slow calm sighing breaths and the stillness of the body, then guides you to become non-judgmentally aware and accepting of what is arising in this moment.

It finishes with a 10-minute silent sit and a gentle grounding into the present moment.

Listen next:

Explore more guided meditations (also available via iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:

This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.

In this session we practice 'entrainment' the process of mindfully focusing upon multiple objects of meditation. This is a meditation for busy minds. We begin with a focus upon the sensations of warmth of a hand upon our skin. From there we continue to add points of focus until we reach a point that is challenging but not overwhelming. Eventually our minds will settle into the process, growing calm yet focused.

In order, we entrain a focus upon: warmth, visualization, breath, mantra, eyes, and connection.

Listen next:

Explore more guided meditations (also available via iTunes, Spotify, & Amazon).

You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:

This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.