In this meditation Beate invites you to become aware of what is there, to release any unnecessary tension in the body and to tune into your breathing. We then bring kindness to our experience and send some good wishes to ourselves and others.
The 3-minute breathing space is a meditation “to go” which you can practice several times a day, wherever you are. It helps you to ground yourself and come back to the present moment. You can use this practice when you feel stressed or overwhelmed or simply need a short break.
This meditation invites us to get aware of the body and the breath, observing and following the movement of the breath and in this way anchor ourselves in the present moment. It is normal that sooner or later, we get distracted by thoughts and without worrying about it, time and again we bring our focus back on the breathing.
The body scan is a journey through different parts of our body. We consciously perceive bodily sensations and explore them with curiosity and a friendly inner attitude. The aim is not to relax. We simply notice what is here, moment by moment. Whenever the mind gets distracted, we bring it back to the body. Choose a calm place for this practice where you feel warm and where you are undisturbed.
This is a standing practice in which we carry out very gentle movements while exploring bodily sensations. The aim is not to thrive or get anywhere but to sense what is here right now. How does our body feel? It is important to carefully listen to the wisdom of our body and adapt a movement if needed.
In this meditation we focus our attention on different senses, first sounds, then thoughts, bodily sensations and emotions. Like leaves that are passing by on river, we observe our thoughts passing by, without getting entangled in the storyline.
In this meditation we become aware of the breathing wherever you feel it most. The breath is a wonderful anchor to quieten the mind and to ground yourself.
In this meditation we gently scan our body moment to moment, one part after the other. Whenever you are distracted simply notice where your mind has gone and gently bring it back to the movement. We are not striving to feel any particular sensation or to relax, but simply explore our body with curiosity and kindness.
In this meditation we gently move our body and bring awareness to every movement and its after effects. Please listen carefully to your body and respect its signals. If something is unpleasant or painful you are invited to choose another posture or to simply do it in your mind.
In this meditation we use sounds as an anchor to bring our mind to rest. We then start observing thoughts as they come and go, just like clouds on the sky.
