Meditation recordings
Week 1 and 2 Bodyscan meditation
Week 3 and 4 Counting the Breath meditation
Week 3 and 4 Following the breath meditation
Week 7 and 8 Presence meditation
8 week course - Please note that there was an issue with the recording of week 1 so I have recorded it again without my class
Meditation and Mindfulness for Health and Wellbeing
8 week online course
"The point of meditation is not to get good at meditation but to get good at life"
Emily Fletcher
Hello meditators and welcome to the Meditation and Mindfulness for health and wellbeing 8 week online course.
​
This course will take you gently, step by step towards a greater sense of wellbeing and I am delighted that you are ready for the long term, life long benefits that you will reap from a regular meditation practice.
​
Each week you will find the week's meditation audio and a helpful lesson handout.
If you have any questions, always feel free to email me or send me a message.
I am very excited to be sharing this journey with you.
​
To your greater wellbeing.
​
Dinah
Week 1 | Orientation
Week 2 | Stress
Bodyscan Meditation | Week 1
Find a regular time every day (preferably first thing in the morning) to enjoy this wonderful connecting meditation. Don't forget to write down your thoughts and feelings in your notebook afterwards
Handout | Orientation
Week 2 | Stress
Bodyscan Meditation | Week 2
In week 2 you may find that you are going deeper into your bodyscan meditation and starting to connect deeply to parts of your body that may hold emotions and tension that you were unaware of. Allow these feelings and thoughts to arise and, as easily, let them go.
Handout | Stress
Week 3 | Physical pain
Counting the breath Meditation
This is a great meditation to start training the mind to stay where you put it. As you are able to stay focused on the counting, the mind starts to settle..
Handout | Physical pain
Week 4 | Emotional Stress, Anxiety and depression
Counting the breath Meditation
By now, you may feel that you would like to count alternate breaths. After a while, you may want to also try just following the breath and continue to notice what arises and passes. Any time you feel you need to anchor your meditation again, simply return to counting your breath.
Handout | Emotional Stress, Anxiety and Depression
Week 4 | Emotional Stress, Anxiety and depression
Week 5 | Role Stress and Time pressure
Following the breath Meditation
At this stage you may start to find that the mind starts to deeply settle. The focus on following the breath starts to dissolve into a deeper space of awareness and relaxation
Handout | Role stress and Time pressure
Following the breath Meditation
At this stage you may start to find that the mind starts to deeply settle. The focus on following the breath starts to dissolve into a deeper space of awareness and relaxation
Handout | Taking care of yourself
Week 6 | Taking care of yourself
Week 6 | Taking care of yourself
Week 7 | Elevated Function
Presence Meditation
This is the meditation which combines beautifully both awareness and focus. In this meditation, one is able to drop deeply into the space between thoughts and develop greater insight into ones true nature.
Handout | Elevated Function
Week 8 | Changing your life
Presence Meditation
This is the meditation which combines beautifully both awareness and focus. In this meditation, one is able to drop deeply into the space between thoughts and develop greater insight into ones true nature.
Handout | Changing your life
