It has been said that practicing meditation for as little as 10-12 minutes a day can actually change the adult brain and have a significant effect on our mental health and well-being. Changes in attention and emotional regulation can be felt within weeks. The key is to develop a lifelong practice to maintain and/or improve brain development gained through meditation.
Below are some 12-minute meditations to help you get started.
Mindfulness for Well-Being
These mindfulness practice recordings are from my 4-week course called Mindfulness for Well-Being.
The course is offered online to groups or individuals who want better well-being, reduced reactivity and increased resilience.
It's suitable if you're new to mindfulness or if you want some ideas on how to deepen your practice or some motivation to begin a more regular practice.
The Body Scan Meditation progressively aims your focus of attention to different areas of the body. It helps you develop an awareness of the body and its sensations. It can also be used to relax and relieve tension in the body.
Counting Breath Meditation
The Breath Counting Meditation helps to stabilise your mind by minimising distracting thoughts and building your powers of concentration.
R.A.I.N. - Dealing with Difficulty
The R.A.I.N. Meditation is a four-step process to work through difficult emotions. It’s something you can do for yourself in those times you’re feeling stressed, overwhelmed or disconnected.
Loving Kindness Meditation
The Loving Kindness Meditation helps you develop empathy for self and others. It grows your capacity for compassion, forgiveness, and connection.