Body Scan Meditation
20 minutes
Journey through your body with mindful attention. Release tension and discover areas of holding as you scan from head to toe.
Deep relaxation, body awareness, tension release
Mindfulness Exercises
Cultivate present moment awareness through guided practices. From body scans to mindful walking, discover exercises that bring you home to the here and now.
Guided Mindfulness Practices
Each exercise is designed to deepen your awareness and bring mindful presence to every aspect of your life.
Walking Meditation
15 minutes
Transform ordinary walking into meditation. Each step becomes an anchor to the present moment, connecting you with the earth.
Grounding, movement meditation, outdoor practice
Mindful Eating
10 minutes
Experience food with all your senses. Discover the joy and nourishment in each bite through conscious eating.
Conscious consumption, gratitude, sensory awareness
Five Senses Practice
12 minutes
Ground yourself in the present by engaging all five senses. A powerful technique for anxiety and overwhelm.
Immediate grounding, anxiety relief, presence
Loving-Kindness Practice
18 minutes
Cultivate compassion for yourself and others. Send loving wishes to all beings, expanding your heart's capacity.
Compassion, self-love, connection with others
Mindful Breathing
10 minutes
The foundation of all mindfulness. Follow your breath with gentle attention, returning whenever the mind wanders.
Focus, calm, foundation practice
How to Practice Body Scan Meditation (20 minutes)
Guidance: Begin by finding a comfortable position, either lying down or seated. Close your eyes gently and take three deep breaths to settle into this moment.
- 1Start at the top of your head. Notice any sensations without judgment.
- 2Move your attention slowly down to your forehead, eyes, and face.
- 3Continue to your neck and shoulders, releasing any tension you find.
- 4Scan through your arms, hands, and fingers with gentle awareness.
- 5Bring attention to your chest and heart space, noticing the breath.
- 6Move through your abdomen and lower back.
- 7Continue down through your hips, thighs, and knees.
- 8Finally, scan your lower legs, feet, and toes.
- 9Rest in whole body awareness, feeling completely present.
How to Practice Walking Meditation (15 minutes)
Guidance: Find a quiet path where you can walk slowly without obstacles. This can be indoors or outdoors. Stand still for a moment before beginning.
- 1Begin by standing and feeling your feet on the ground.
- 2Start walking very slowly, noticing the lifting of each foot.
- 3Feel the moving of the foot through space.
- 4Notice the placing of the foot back on the ground.
- 5Coordinate your breathing with your steps if helpful.
- 6When your mind wanders, gently return to the sensations of walking.
- 7If walking outside, include awareness of surroundings.
- 8Maintain a gentle, curious attention to each step.
How to Practice Mindful Eating (10 minutes)
Guidance: Choose a small piece of food - a raisin, piece of fruit, or small snack. Sit comfortably with the food in front of you.
- 1Begin by looking at the food, noticing colors and textures.
- 2Pick it up and feel its weight and texture in your hand.
- 3Bring it close to your nose and notice any aromas.
- 4Place it in your mouth without chewing yet.
- 5Notice the immediate taste and texture on your tongue.
- 6Begin chewing very slowly, noticing how flavors change.
- 7Before swallowing, notice the intention to swallow.
- 8Feel the food traveling down as you swallow.
- 9Notice any aftertaste and feelings of satisfaction.
How to Practice the Five Senses Exercise (12 minutes)
Guidance: This practice grounds you in the present moment by systematically engaging each of your five senses. Sit or stand comfortably.
- 1Sight: Name 5 things you can see around you.
- 2Look closely at details, colors, shadows, and light.
- 3Touch: Notice 4 things you can physically feel.
- 4Temperature, textures, pressure of clothes, air on skin.
- 5Sound: Identify 3 different sounds you can hear.
- 6Near sounds, far sounds, subtle background noises.
- 7Smell: Notice 2 scents in your environment.
- 8Taste: Identify 1 taste in your mouth.
- 9Rest in this full sensory awareness of the present.
How to Practice Loving-Kindness Meditation (18 minutes)
Guidance: Metta or loving-kindness meditation cultivates compassion for yourself and all beings. Sit comfortably with your eyes closed.
- 1Begin by offering loving-kindness to yourself.
- 2Repeat: “May I be happy. May I be healthy. May I be safe. May I be at peace.”
- 3Think of someone you love easily. Send them the same wishes.
- 4Think of a neutral person. Extend loving-kindness to them.
- 5Think of someone difficult. Send them compassion too.
- 6Expand to your community: “May all beings in this area be happy.”
- 7Expand to your country: “May all beings in this land be peaceful.”
- 8Expand globally: “May all beings everywhere be free from suffering.”
- 9Rest in this boundless compassion for all life.
How to Practice Mindful Breathing (10 minutes)
Guidance: The breath is always with us, making it the perfect anchor for mindfulness. Find a comfortable seated position.
- 1Close your eyes and take three natural breaths to settle.
- 2Find where you feel the breath most clearly – nostrils, chest, or belly.
- 3Rest your attention gently on this sensation.
- 4Count breaths if helpful: In‑1, Out‑1, In‑2, Out‑2… up to 10.
- 5When you reach 10 or lose count, simply start again at 1.
- 6When thoughts arise, note “thinking” and return to the breath.
- 7No need to control the breath, just observe its natural rhythm.
- 8Rest in this simple awareness of breathing.
Go Deeper With Mindfulness
Practical guides, brain science, and techniques to expand your mindfulness practice
Practice
Walking Meditation: Finding Peace in Movement
Transform your daily walk into a mindfulness practice — from slow indoor kinhin to five outdoor variations.
Practice
Morning Meditation: 10 Routines for a Calmer Day
Includes the mindful coffee ritual, gratitude sit, and body scan wake-up — everyday mindfulness made practical.
Mindfulness
The Science Behind Mindfulness: What Happens in Your Brain
The neuroscience of mindfulness exercises — grey matter growth, amygdala shrinkage, and the default mode network.
Anxiety
Emergency Calm: 5-Minute Techniques for Panic Attacks
Includes the 5-4-3-2-1 sensory grounding technique, body scan release, and bilateral stimulation — mindfulness under pressure.
Mindfulness
Body Scan Meditation: A Step-by-Step Guide to Total Relaxation
The foundational mindfulness exercise — systematic attention through the body, taught by Jon Kabat-Zinn in every MBSR programme.
Beginners
Starting Your Meditation Journey: First 30 Days
Week 3 introduces body scan, walking, and gratitude — expanding from breath awareness into the full mindfulness toolkit.
Wellness
Chakra Meditation: Balancing Your Seven Energy Centres
Directed mindfulness through seven body regions — combining awareness exercises with visualisation and sound.
Mindfulness in Action
How people brought mindfulness exercises out of the cushion and into kitchens, offices, hospitals, and running shoes.
Team Mindfulness
IA
Isabella A.
Head Chef, York
Head Chef Brings Mindfulness Exercises Into a High-Pressure Kitchen
A 3-minute team breathing exercise before every service dropped kitchen errors by 40%, eliminated shouting, and transformed the food. Mindfulness as a team practice, not just a personal one.
Read story →
Desk Mindfulness
GP
Grace P.
Project Manager, Reading
Project Manager Beats the 3pm Slump With Two-Minute Mindfulness Breaks
Eyes closed, three breaths, body check, one question. Two minutes of mindfulness at her desk replaced daily caffeine and restored 90 minutes of productive afternoon time.
Read story →
Mindful Presence
AK
Dr. Amit K.
GP, Sheffield
GP Uses Mindfulness to Reverse Burnout and Restore Compassion for Patients
Three breaths between patients. "May I be present for this person." A micro-mindfulness exercise repeated thirty times a day saved a medical career serving thousands.
Read story →
Mindful Leadership
DK
David K.
Finance Director, London
Finance Director Discovers "The Pause" — and His Team Notices the Difference
Mindfulness created a half-second gap between stimulus and response. That gap changed how he led meetings, handled conflict, and made decisions under pressure.
Read story →
Body Scan Mindfulness
KW
Karen W.
Fibromyalgia Patient, Leeds
Body Scan Mindfulness Doubled Her Sleep Despite Chronic Pain
The body scan — the foundational MBSR mindfulness exercise — taught Karen to meet pain with awareness rather than resistance. Sleep went from 3.5 to 6.5 hours.
Read story →Get started
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- Guided audio for all core practices
- Soothing soundscapes and gentle bells
- Progress tracking to keep you motivated
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