The Daily Meditation with Brother Richard
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305 afleveringen, van nieuw naar oud
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Meditation on Nature: Sister Mother Earth (Part 4)
18 april 2026 · 12 min
In this meditation, I continue our reflection on the Canticle of the Creatures, turning to Sister Mother Earth. Lees meer
This is Part 4 of the series, exploring the elements of creation and what they can teach us about awareness, connection and our place within the world.
We begin by settling into the body and becoming aware of our physical connection to the ground beneath us. From here, the meditation opens into a reflection on the earth as the source of life, everything we have received, and everything we will one day return to.
You are invited to recognise this relationship not just as dependence, but as connection, a shared existence within a wider living system.
Through gentle awareness, a sense of gratitude begins to emerge, along with a quiet recognition of our responsibility to care for what sustains us.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you deepen your connection to the natural world and your place within it.
This meditation supports gratitude, connection and environmental awareness.
Chapters:
00:00 – Introduction
00:25 – The elements we have encountered
00:36 – Sister Mother Earth
00:52 – Reverence for the earth
01:18 – Understanding the nature of the divine
02:10 – The bell
02:33 – Entering with awareness
02:43 – How we move and walk
04:33 – Connection to the ground
05:00 – Awareness of the earth beneath
06:33 – Everything comes from the earth
06:53 – Our physical being
07:03 – Returning to the earth
07:35 – Mutual relationship
07:53 – Receiving from the earth
08:21 – Gratitude
08:33 – Responsibility and care
08:58 – Breathing out reverence
11:23 – Returning to presence
11:43 – Smiling inwardly
12:23 – Closing bell
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Rest Meditation: Resting in the Breath and Releasing Tension
17 april 2026 · 13 min
In this meditation, I guide you into a simple practice of resting in the breath and allowing the body to release tension. Lees meer
Many people come to meditation carrying stress or fatigue. This practice offers a way to move into a state of deep rest, somewhere between waking and sleeping, where the body can soften and the mind can settle.
We begin by taking time to arrive, allowing the body to relax into awareness. Through gentle movement and attention, you are invited to release tension from different parts of the body, the jaw, shoulders, spine and feet.
As the body loosens, awareness returns to the natural rhythm of the breath. From here, the practice becomes one of resting, allowing calm to move through the body without effort.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel more relaxed, restored and at ease.
This meditation supports relaxation, stress relief and deep rest.
Chapters:
00:00 – Introduction
00:15 – Why we come to meditation
00:34 – A state of deep rest
00:45 – Taking time to rest
00:55 – The bell
01:10 – Arriving gently
02:00 – Sitting in relaxed awareness
03:05 – Three deep breaths
04:05 – Releasing tension in the jaw
04:35 – Opening and softening
04:55 – Yawning and letting go
05:25 – Shoulders and upper body
06:00 – Circling the shoulders
06:35 – Moving through the spine
07:05 – Supporting the lower back
07:55 – Awareness of the feet
08:08 – Releasing tension in the toes
08:35 – Noticing the body now
08:57 – Awareness of the breath
09:40 – Resting deeply
10:00 – Calm moving through the body
11:05 – Three final breaths
12:10 – Returning awareness
12:55 – Closing bell
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3 Anchors Meditation: Body, Mind and Breath
16 april 2026 · 12 min
In this meditation, I guide you through a simple practice using three anchors of awareness: the body, the mind and the breath. Lees meer
This approach reminds us that everything we need for meditation is already within us. By returning to these three centres, we can ground ourselves in the present moment at any time.
We begin by settling into the body, becoming aware of physical sensation and the contact we have with the world around us. From here, attention gently expands to include the senses, what we can feel, hear, taste and see.
The practice then moves to the mind, noticing thoughts as they arise in the present moment, before returning again to the breath, observing its subtle rhythm and variation.
By moving between these three anchors, you are invited to develop a steadier, more flexible awareness, one that can remain present and responsive throughout your day.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel more grounded, aware and centred.
This meditation supports focus, grounding and present moment awareness.
Chapters:
00:00 – Introduction
00:23 – The three anchors
00:32 – The bell
00:40 – Practice as openness
01:13 – Settling the body
01:25 – Awareness of the breath
01:50 – Beginning with the body
02:24 – Body as gateway to the present
02:40 – What am I perceiving?
03:00 – Allowing awareness to settle
03:20 – What am I touching?
03:30 – Whole body awareness
04:17 – The senses
04:42 – What can I see?
06:10 – Moving to the mind
06:55 – Thoughts in the present moment
07:40 – Returning to the breath
08:40 – Subtle awareness of breath
10:36 – Moving between the three anchors
11:39 – Closing bell
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Visualisation Meditation: The Truth of My Being (Step 4)
15 april 2026 · 11 min
In this visualisation meditation, I guide you into the next step of reflecting on the truth of your being, expanding awareness beyond the individual self. Lees meer
This is part of an ongoing series, inviting you to deepen your understanding of who you are and how you are connected to the world around you.
We begin by settling into stillness and becoming aware of the breath. From here, the meditation gently opens into a wider perspective, inviting you to reflect on your place within a larger continuum of life.
You are guided to consider those who came before you, the generations that shaped your existence, and the deeper sense of connection that links all beings across time.
As the awareness expands further, attention moves beyond ancestry into the wider web of life, recognising your place within a living, interconnected whole.
This practice is not about analysis, but about resting in the awareness of connection, presence and belonging.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you experience a deeper sense of connection, perspective and presence.
This meditation supports perspective, connection and awareness of the present moment.
Chapters:
00:00 – Introduction
00:20 – Reflecting on who we are
00:36 – Meditation and daily life
00:50 – Relationship to others
01:00 – The bell
01:15 – Ritual gesture
01:45 – Settling into stillness
02:15 – The warmth of life
02:30 – Letting go of distraction
04:25 – Our family lines
05:05 – A cloud of ancestors
05:35 – Connection across generations
05:50 – A continuum of being
06:25 – Different perspectives across time
06:50 – Presence and connection
07:55 – The wider human ecosystem
08:15 – Expanding to all life
08:25 – The elements of life
09:05 – Resting in awareness
09:43 – I am part of it
10:33 – Playing our part
10:55 – Returning to the present
11:22 – Closing bell
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Meditation on Your Birth: A Reflection on Life and the Present Moment
14 april 2026 · 13 min
In this meditation, I guide you into a reflective practice on the reality of your own birth, not as a story, but as a moment of coming into existence. Lees meer
We begin by settling into the breath, recognising it as the thread that runs from the first moment of life to the last. From here, the meditation gently opens into a wider awareness of what it means to be here at all.
Rather than focusing on narrative or memory, you are invited to reflect on the simple fact of being, that you were born, that you are here now, and that each breath connects you to that beginning.
As the practice deepens, the breath becomes a way of returning again and again to the present moment, where life is actually lived. A quiet sense of gratitude and awareness begins to emerge, grounded in the reality of existence itself.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you connect with the present moment and the deeper gift of being alive.
This meditation supports perspective, gratitude and mindful awareness.
Chapters:
00:00 – Introduction
00:15 – Reflecting on your birth
00:34 – Beyond the story
01:15 – The bell
01:29 – Entering with curiosity
02:20 – Preparing the body
02:44 – Beginning with the breath
04:15 – The first and last breath
04:45 – Life and mortality
06:30 – The gift of human life
07:30 – Resting in the present moment
08:30 – Breath as connection to birth
09:00 – Offering the breath
09:20 – Receiving life
09:50 – Being born anew
11:35 – Resting in the now
12:20 – Closing bell
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Peace Meditation: Cultivating Calm in Body and Mind
13 april 2026 · 12 min
In this meditation, I guide you into a simple practice of cultivating peace, not as something distant, but as something that can be experienced in the present moment. Lees meer
We begin by reflecting on what peace means, and how it can be gently established through awareness of the body and breath. As the practice unfolds, you are invited to settle more deeply into this sense of calm, allowing it to grow and stabilise.
Through conscious breathing and gentle attention, areas of tension or conflict in the body can be noticed and softened. Rather than forcing change, the practice encourages a quiet letting go, allowing peace to emerge naturally.
Simple phrases of peace are then introduced, helping to bring this awareness into different parts of the body, from the feet to the face, the hands and the heart.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel more settled, balanced and at ease.
This meditation supports calm, emotional balance and stress relief.
Chapters:
00:00 – Introduction
00:32 – What is peace?
00:52 – Establishing peace
01:12 – Deepening into stillness
01:32 – The bell
01:52 – Settling into peace
02:02 – Ritual gesture
02:26 – Taking your seat
03:12 – Three cycles of breath
03:57 – Entering stillness
04:02 – Awareness of the breath
04:55 – Stabilising in peace
05:15 – Noticing conflict in the body
05:27 – Letting go
05:58 – Peace be with you
06:13 – Peace through the body
06:43 – Allowing without forcing
07:25 – Relaxing into awareness
07:55 – Peace in the body
08:28 – Peace in the spine
08:55 – Peace in the face
09:15 – Peace in the hands and heart
09:20 – Peace in the mind
10:33 – Peace be with you
10:45 – Returning to the body
10:59 – Choosing peace
11:45 – Closing bell
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Reset Meditation: Recovering the Form and Letting Go of Stress
12 april 2026 · 13 min
In this meditation, I guide you through a return to the foundational practice of recovering the form, a simple and reliable way to reset the body, breath and awareness. Lees meer
We begin by reflecting on why this practice is so important, offering a steady place to return, whether you are new to meditation or coming back after distraction or difficulty.
Through gentle posture, breath awareness and simple imagery, you are invited to settle into the body and notice areas of tension without judgement. As the breath deepens, stress begins to release, allowing the body and mind to soften.
From here, the practice moves into a deeper awareness, creating space between you and your physical sensations, thoughts and emotions. In this space, a quiet sense of steadiness and presence can emerge.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel more grounded, relaxed and centred.
This meditation supports stress relief, grounding and emotional balance.
Chapters:
00:00 – Introduction
00:25 – Why recovering the form matters
00:50 – The bell
01:05 – Granting yourself this time
01:25 – Prayer posture
02:25 – Opening the body
02:45 – Lengthening the spine
02:55 – Checking in with the body
03:07 – Noticing tension
03:28 – Awareness of the breath
04:01 – Checking in again
04:35 – Accepting how you are
05:25 – Breathing out stress
06:25 – Breathing in calm
06:28 – Relaxing the body
07:25 – Softening the face
08:03 – I have a body
08:35 – Awareness of emotions
09:25 – I have thoughts and feelings
09:35 – The still point of the breath
09:55 – Resting in that place
10:17 – I am I
11:25 – Three breaths
12:31 – Closing bell
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Joy Meditation: Finding Peace and Joy in the Present Moment
11 april 2026 · 13 min
In this meditation, I guide you into a simple practice of cultivating joy, not as something dependent on circumstances, but as something that can be discovered within the present moment. Lees meer
Drawing on the contemplative tradition, we begin by reflecting on joy as one of the natural fruits of meditation, alongside peace. This joy is not about external conditions, but about recognising the gift of being here, now.
As the body settles and the breath deepens, you are invited to gently set aside the concerns of the day and rest in the simplicity of the present moment. From here, a quieter sense of joy begins to emerge, rooted in awareness, presence and connection.
This practice explores a deeper kind of joy, one that is not tied to thoughts or outcomes, but arises from a sense of being held, supported and connected.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you reconnect with peace, presence and a steady sense of joy.
This meditation supports emotional wellbeing, positivity and inner calm.
Chapters:
00:00 – Introduction
00:15 – Peace and joy in meditation
00:40 – What is joy?
00:50 – Joy beyond circumstances
01:12 – The bell
01:25 – Receiving this moment
02:50 – Settling into the body
04:00 – Letting go of the day
04:40 – Awareness of the breath
08:30 – Being held in love
08:40 – Joy beyond thoughts
09:05 – The joy of existence
09:15 – Resting in love
11:00 – Awareness of the body
11:25 – Contact with the ground
11:50 – Closing bell
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Meditation Master: The Cloud of Unknowing
10 april 2026 · 12 min
In this meditation, I introduce a classic text from the Christian contemplative tradition, The Cloud of Unknowing, and guide you into a simple practice inspired by its teaching. Lees meer
Written anonymously in the 14th century, this text points to a direct experience of presence, not through thinking or analysis, but through letting go and resting in awareness.
We begin by settling into the body and checking in with the inner life, noticing what has occupied the mind so far today. Rather than resisting distractions, you are invited to acknowledge them gently and allow them to pass.
From here, attention returns to the breath, especially the quiet stillness where one breath becomes the next. This becomes a place to rest, a simple awareness of the present moment without needing to hold on to thoughts or sensations.
The practice is not about effort, but about allowing everything unnecessary to fall away, leaving only the simplicity of being here.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you let go, soften and rest in the present moment.
This meditation supports presence, letting go and mental clarity.
Chapters:
00:00 – Introduction
00:00 – The Cloud of Unknowing
00:20 – A 14th century text
00:40 – The bell
01:00 – Settling into posture
01:35 – Finding stillness
01:45 – Checking in
02:05 – What has occupied your mind?
02:50 – Acknowledging distractions
03:10 – Noticing and smiling
03:20 – Awareness of external sensations
03:50 – Returning to the breath
04:10 – The still point of the breath
04:50 – Resting in the moment
05:40 – Letting thoughts pass
06:15 – Resting in awareness
07:20 – The simplicity of the practice
10:00 – Returning to surroundings
10:58 – Closing bell
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Compassion Meditation: Breathing Kindness to Yourself and Others
9 april 2026 · 12 min
In this meditation, I guide you into a simple practice of cultivating compassion, beginning with yourself and gently extending outward to others. Lees meer
We start by settling into the breath, receiving it as a gift, and allowing the body to soften into stillness. From here, the practice invites a gentle awareness of compassion, first towards yourself, and then towards those you love.
As the meditation deepens, this sense of compassion gradually widens, extending beyond the personal to include all beings. Through the rhythm of the breath, you are invited to experience a sense of connection with the wider web of life.
This is not about forcing emotion, but about allowing compassion to arise naturally through awareness and presence.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel more connected, open and at ease.
This meditation supports compassion, emotional connection and inner calm.
Chapters:
00:00 – Introduction
00:13 – Compassion and the breath
00:14 – Compassion in the tradition
00:42 – Beginning with yourself
00:52 – The bell
01:12 – Ritual gesture
01:22 – Taking your seat
02:07 – Meditation without struggle
02:22 – Awareness of the breath
02:47 – Receiving the breath as a gift
03:32 – Breathing in and out
05:37 – Returning after distraction
05:52 – Bringing to mind those you love
06:37 – Extending to all beings
07:17 – Connection to all life
10:20 – Breathing compassion outward
11:57 – Closing bell
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Meditation on Nature: Brother Air and the Weather (Part 3)
8 april 2026 · 11 min
In this meditation, I continue our reflection on the Canticle of the Creatures by St. Francis, turning to Brother Air and all forms of weather. Lees meer
This is Part 3 of the series, following earlier reflections on the elements of creation and what they can teach us about life, awareness and connection.
We begin by settling into the breath, recognising it as a living connection to the air around us. From here, the meditation opens into a reflection on both external and internal weather, the changing conditions of the world around us and the emotional states within us.
Rather than judging these experiences as good or bad, you are invited to observe them with openness and gratitude, recognising their place in the wider rhythm of life.
Through this practice, the breath becomes a bridge between inner and outer experience, helping you rest more fully in the present moment.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate awareness, acceptance and connection.
This meditation supports emotional awareness, presence and connection to nature.
Chapters:
00:00 – Introduction
00:02 – Brother Air and the Canticle
00:47 – The bell
00:57 – Settling into posture
01:32 – Awareness of the breath
02:02 – Breathing through the body
02:32 – The song of creation
03:02 – Reflecting on weather
03:32 – Rethinking “good” and “bad”
04:02 – The role of storms
04:42 – External and internal weather
05:12 – Checking in with yourself
05:32 – Letting go of judgement
06:32 – Gratitude for all states
07:22 – Breath as connection to air
08:42 – Resting in the breath
09:07 – Remembering the elements
09:42 – Bringing awareness into the day
10:12 – Gratitude
10:48 – Closing bell
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I Am Meditation: Understanding Yourself in the Present Moment
7 april 2026 · 13 min
In this meditation, I guide you through a reflective practice centred on two simple but powerful words: “I am.” Lees meer
We begin by noticing how we naturally describe ourselves in each moment, through the body, emotions and thoughts. Phrases like “I am tired,” “I am distracted,” or “I am at ease” become a starting point for awareness.
Rather than becoming caught in these descriptions, you are invited to observe them gently, recognising how they shift and change over time. Through this, a deeper awareness begins to emerge, one that is not limited to any single state or identity.
As the practice unfolds, attention softens into the present moment, where these changing experiences are held within a wider sense of being.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you step back from your thoughts and reconnect with a steadier sense of presence.
This meditation supports self-awareness, clarity and emotional balance.
Chapters:
00:00 – Introduction
00:04 – The meaning of “I am”
00:22 – Identity and awareness
00:52 – The bell
01:02 – Choosing to meditate
01:27 – Ritual gesture
01:32 – Checking in: how am I?
02:07 – Naming your current state
02:32 – Awareness of the body
03:12 – Awareness of emotions
04:22 – Awareness of thoughts
05:32 – Describing yourself
07:32 – Resting with these descriptions
08:02 – Past, present and future
09:08 – Resting in the present moment
10:17 – Returning to awareness
11:08 – Closing bell
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Gratitude Meditation: Naming the Good and Finding Peace
6 april 2026 · 11 min
In this meditation, I guide you into a simple practice of recognising and naming the good that is already present in your life. Lees meer
Rooted in the contemplative tradition, this practice reflects on the idea that all things carry a fundamental goodness, and that by becoming aware of this, we begin to experience life with greater peace and clarity.
We begin by settling into the body and the breath, allowing tension to release and awareness to deepen. From here, you are invited to gently acknowledge and give thanks for simple but essential aspects of your experience, the body, the breath and the stillness within.
Through this act of noticing and naming, the practice becomes a quiet form of blessing, a way of calling attention to what is good, rather than what is lacking.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate gratitude, presence and a deeper sense of peace.
This meditation supports gratitude, positivity and emotional balance.
Chapters:
00:00 – Introduction
00:20 – The goodness of all things
00:25 – Everything exists through love
00:30 – The meaning of good
01:00 – Blessing and naming the good
01:28 – The bell
01:45 – Ritual gesture
02:00 – Awareness of surroundings
02:20 – Accepting the body
02:50 – Settling into posture
03:20 – Breathing out stress
03:30 – Breathing in light
05:45 – Gratitude for the body
07:30 – Gratitude for the breath
08:10 – Sacred stillness
09:25 – Naming the good
09:18 – Giving thanks
11:08 – Closing bell
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Micro Relaxation Meditation: Calm Your Body in Minutes
5 april 2026 · 9 min
In this micro relaxation meditation, I guide you through a short, simple practice to help you access stillness even in the middle of a busy day. Lees meer
Sometimes we don’t have time for a longer meditation, but we can still pause and reconnect. This practice offers a small oasis of calm, something you can return to at any point during the day.
Using the hands as a starting point, you are invited to gently create tension and then release it, noticing the contrast and the natural relaxation that follows. From this simple movement, awareness begins to spread through the body, allowing deeper ease to emerge.
As the practice develops, the relaxation extends beyond the hands into the whole body, creating a sense of calm that can be carried into whatever comes next.
This is a meditation you can use anywhere, at your desk, between meetings or in moments of pressure, helping you reset quickly and return to the present moment.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel more relaxed, grounded and steady.
This meditation supports stress relief, relaxation and quick mental reset.
Chapters:
00:00 – Introduction
00:14 – Short practices for busy moments
00:38 – A small oasis of calm
00:45 – The bell
01:00 – Awareness of the day so far
02:00 – The importance of stopping
02:16 – Bringing awareness to the hands
03:55 – Creating tension
04:05 – Releasing the hands
05:00 – Noticing relaxation
05:15 – Repeating the practice
06:35 – Repeating again
08:00 – Expanding relaxation through the body
08:30 – Bringing this into daily life
09:05 – Closing bell
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Reset Meditation: Recovering the Form and Returning to Stillness
4 april 2026 · 11 min
In this meditation, I guide you through a return to the foundational practice of recovering the form, a simple way to reset the body, breath and awareness. Lees meer
This practice is both a starting point for those new to meditation and a way for regular practitioners to return, reset and strengthen their awareness.
We begin by settling into the body, gently letting go and becoming aware of our surroundings. Through posture, breath and simple imagery, the body begins to relax and the mind becomes more steady.
As the breath deepens, you are invited to release stress and return to a place of calm, reconnecting with a deeper centre of awareness. From here, simple reflections help to create space between you and your thoughts, emotions and physical experience.
This practice is about recovery, not effort. A way to return again and again to stillness, clarity and presence.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel reset, grounded and more fully present.
This meditation supports stress relief, grounding and mental clarity.
Chapters:
00:00 – Introduction
00:15 – Recovering the form
00:30 – The bell
00:45 – Letting go
01:15 – Awareness of surroundings
01:25 – Ritual gesture
02:05 – Checking in
02:35 – Lengthening the spine
02:55 – Awareness of the breath
03:42 – Breathing out stress
04:15 – Breath in cold air
04:42 – Breathing in light
05:35 – Relaxing the body
06:05 – Resting in the breath
06:30 – I have a body
07:30 – I have thoughts and emotions
08:10 – The centre of being
09:05 – I am I
10:05 – Returning to the room
10:41 – Closing bell
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Visualisation Meditation: The Truth of My Being (Step 3)
3 april 2026 · 11 min
In this visualisation meditation, I guide you into a deeper reflection on the truth of your being through the rhythm of the breath. Lees meer
This is part of an ongoing series, inviting you to gradually expand your awareness and perspective through simple, grounded practice.
We begin by settling into the breath, noticing the natural rhythm of inhale and exhale. From here, the meditation gently opens into a wider perspective, reflecting on the gift of the first breath and the reality of the last.
Without heaviness or fear, you are invited to hold both with calm awareness, recognising the breath as a thread that carries your life from beginning to end.
As this awareness deepens, attention returns to the present moment, where life is actually lived. The practice becomes one of gratitude, perspective and presence, resting in the now.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you connect with the breath, the present moment and a deeper sense of perspective.
This meditation supports perspective, acceptance and mindful awareness of the present moment.
Chapters:
00:00 – Introduction
00:21 – Meditative perspective
00:41 – Entering into truth
00:58 – The bell
01:52 – Awareness of the breath
02:12 – Between the in and out breath
02:31 – Breathing out stress
02:56 – Breathing in peace
03:41 – First and last breath
04:41 – The still point
05:12 – The first breath
06:41 – Gratitude for life
07:21 – The final breath
07:51 – Accepting with peace
09:41 – Resting in the present moment
10:41 – Closing bell
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Meditation with Touch: A Simple Way to Return to the Present Moment
2 april 2026 · 11 min
In this meditation, I guide you into a simple practice of using touch as a doorway into awareness and stillness. Lees meer
We begin by recognising that what we often experience as distraction can become part of the practice. Sensations in the body, especially touch, can gently draw us back into the present moment.
Through awareness of contact with the ground, the feeling of clothing, the warmth of the hands and the subtle movement of air across the skin, you are invited to explore the body with curiosity and openness.
As attention deepens, even the smallest sensations begin to reveal a quiet sense of calm. The body softens, and awareness becomes more steady and grounded.
This practice helps you discover that stillness is not something separate from experience, but something that can be found within it.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel more present, aware and at ease.
This meditation supports body awareness, grounding and stress relief.
Chapters:
00:00 – Introduction
00:10 – Working with distraction
00:22 – Everything as a cue for meditation
00:30 – Touch as a doorway
00:40 – The bell
01:15 – Arriving in the body
01:40 – Contact with the floor
02:05 – Receiving sensation with ease
02:30 – Hands on the body
02:50 – Noticing texture and warmth
03:00 – What can you feel?
03:31 – Dominant side awareness
03:40 – Bringing curiosity
03:55 – Turning palms upward
04:05 – Air on the hands
04:50 – Space between the fingers
05:30 – Subtle sensations in the mouth
06:37 – Air on the face
06:45 – Breath at the nose
07:15 – Relaxing through sensation
09:15 – Noticing areas of peace
09:50 – Remembering this place
10:37 – Closing bell
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Stillness Meditation: Finding Calm Through the Breath
1 april 2026 · 11 min
In this stillness meditation, I guide you into a simple practice of resting with the breath and discovering the quiet stillness that holds it. Lees meer
We begin by arriving gently, allowing the body to settle and the breath to fall naturally into the belly. From here, awareness deepens, not through effort, but through simple noticing.
As you stay with the breath, you are invited to become aware of the stillness that surrounds it, the quiet space within each inhale and exhale. In time, this stillness begins to reveal itself not just within the breath, but at the heart of all experience.
This practice is not about achieving anything, but about recognising what is already here. A stillness that is steady, present and always available.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in stillness, awareness and quiet presence.
This stillness meditation supports calm, presence and deeper awareness.
Chapters:
00:00 – Introduction
00:18 – Becoming familiar with stillness
01:03 – The bell
01:18 – Arriving with gentleness
01:25 – Ritual gesture
01:58 – Breath into the belly
02:23 – Resting awareness in the breath
04:18 – With the breath and the moment
05:03 – Simply noticing
05:48 – Stillness holding the breath
06:18 – Stillness at the heart of all things
08:03 – Stillness within the breath cycle
08:48 – Resting in peace and stillness
09:53 – Returning to the room
10:19 – Closing bell
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Grounding Meditation: Settle the Body and Calm the Mind
31 maart 2026 · 11 min
In this meditation, I guide you into a simple grounding practice to help you reconnect with your body and settle into the present moment. Lees meer
We begin by reflecting on what it means to be grounded, not as an idea, but as a lived experience of being here, in this body, at this time. Through gentle awareness of posture, breath and physical contact with the ground, the body becomes a place of stability and support.
As the breath softens and drops into the belly, you are invited to notice areas of tension and allow them to release, gradually and without effort. Using simple imagery and awareness, the body begins to settle, finding ease and balance.
This practice is especially helpful when you feel unsettled, distracted or overwhelmed, offering a way to return to steadiness through the body.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel more grounded, present and at ease.
00:00 – Introduction
00:15 – What grounding means
00:30 – Connection to the earth
00:55 – The bell
01:03 – Entering slowly and deliberately
01:35 – Choosing this time
02:00 – Entering the present moment
02:21 – Breath into the belly
02:35 – Contact with the ground
02:45 – Being with the body
03:19 – Noticing tension
03:55 – Letting tension dissolve
04:28 – From soles to crown
05:05 – Softening through the body
05:20 – Letting go
07:15 – Each breath deepens relaxation
08:55 – Settling into stillness
09:59 – Remembering this grounding
10:35 – Closing bell
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Who Are You, God? What Am I?
30 maart 2026 · 12 min
In this meditation, I reflect on a question at the heart of the contemplative tradition: Who are you, God, and what am I? Lees meer
This simple phrase, associated with St. Francis, is not a question to be answered intellectually, but an invitation into deeper awareness. It opens us to a way of being present to life as it is, without needing to define or resolve it.
We begin by settling into stillness, allowing the body to relax and the breath to find its natural rhythm. From there, the practice moves into open awareness, gently receiving whatever arises in the present moment.
The mantra is introduced not as something to analyse, but as something to rest within. At times it is repeated with the breath, and at other times it fades into silence, allowing awareness itself to come forward.
In this way, the meditation becomes less about seeking answers, and more about resting in the mystery of being.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in awareness, stillness and the openness of the present moment.
00:00 – Welcome back
00:23 – The mantra of St. Francis
00:40 – Opening to deeper meaning
01:00 – Open awareness meditation
01:15 – The bell
01:30 – Ritual gesture
02:00 – Relaxing the body
02:25 – Breathing in awareness, breathing out peace
03:40 – Opening to reality as it is
04:13 – I am I
04:25 – Resting in the present moment
05:25 – Sitting with the mantra
08:25 – Returning to the mantra
09:45 – Mantra with the breath
10:29 – Letting the mantra fade
11:10 – Bringing it into the day
11:35 – Closing bell
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Living Meditation: Bringing Awareness into Everyday Life
29 maart 2026 · 10 min
In this meditation, I guide you into drawing on a deeper awareness that can accompany you throughout your day. Lees meer
Over time, meditation begins to move beyond the boundaries of formal practice. It becomes something we can return to again and again, not just in stillness, but in the midst of daily life.
We begin by settling into posture and becoming aware of the body and the breath. From this place of stillness, we reconnect with a deeper awareness that is always available to us.
This practice invites you to carry that awareness forward into the ordinary moments of your day. Like stopping at a place of rest along a journey, you can return to this deeper awareness again and again.
Whether you are washing your hands, eating, or meeting someone, each moment becomes an opportunity to be present more fully. To live with attention. To encounter life as it is.
In time, meditation is no longer something separate from life. Everything becomes part of the practice.
This meditation offers a moment of calm, whether you are pausing during the day or preparing to move into it, helping you bring awareness, presence and steadiness into everything you do
00:00 – Introduction
00:00 – Meditation beyond the practice
00:35 – Drawing on deep awareness
00:56 – Moments of return throughout the day
01:11 – Practising awareness while busy
01:20 – The bell
01:35 – Entering with intention
01:50 – Ground, chair, spine, breath
02:05 – Making an intention
02:23 – Awareness of the body
02:42 – From soles to crown
03:00 – Breathing into calm
04:20 – Bringing awareness into daily tasks
04:50 – Washing with awareness
05:10 – Eating with awareness
05:23 – Gratitude for what we receive
05:35 – Meeting others with presence
07:24 – Living as contemplation
08:20 – Everything is practice
09:50 – Closing bell
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Breath Awareness Meditation: Anchoring in the Breath
28 maart 2026 · 11 min
In this meditation, I guide you into anchoring your awareness in the breath. Lees meer
The breath is one of the most important tools we have in meditation. It is always with us, always available, and always rooted in the present moment. In becoming aware of the breath, we return to what is happening now.
We begin by settling gently into stillness, allowing the body to soften and the breath to move naturally. You are invited to notice how you are breathing, where the breath moves in the body, and how it changes when you give it your attention.
Each breath is unique, like a fingerprint, reflecting this moment as it is. As awareness deepens, the breath becomes both an anchor and a doorway, grounding us while also opening us to a deeper sense of presence.
Through simple attention and imagery, the breath is experienced as light, moving through the whole body, from the soles of the feet to the crown of the head.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you return to the breath and rest in the present moment.
00:00 – Introduction
00:02 – The importance of the breath
00:20 – The breath as gateway to the present moment
00:30 – The uniqueness of each breath
01:00 – Taking time to be with the breath
01:10 – The bell
01:20 – Entering with gentleness
03:50 – Noticing the breath
04:58 – How the body moves with the breath
05:20 – Deepening and regulating the breath
07:20 – The breath as divine
08:03 – Breathing in with awareness
08:20 – Simply being with the breath
08:50 – Breath through the whole body
09:13 – Breath as light
10:25 – Checking in with peace
10:48 – Closing bell
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Recovering the Form (Start Here/Return Here)
27 maart 2026 · 11 min
In this meditation, I guide you back to the foundational form of the practice. Lees meer
This is a good place to begin if you are new, and a good place to return to whenever you feel the need to renew your practice. Each time we come back to the form, we gently re-establish our intention to live with awareness, presence and steadiness in the world.
We begin by settling into posture, allowing the spine to lengthen and the body to soften. From there, awareness moves naturally to the rhythm of the breath, the first act of life, always present, always available.
Through simple imagery and attention, you are invited to release tension, breathe with ease, and rest more fully into the body. As the practice deepens, we are reminded that we are more than the body, more than our thoughts and emotions.
Returning again to the centre of awareness, we rest in stillness, in presence, and in the quiet recognition of being.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you return to the foundations of breath, awareness and inner steadiness.
00:00 – Introduction
00:08 – A place to begin and begin again
00:21 – Renewing intention
01:18 – Ritual gesture
01:48 – Settling into posture
01:58 – Lengthening the spine
02:11 – The thread at the crown
02:28 – Relaxing the body
02:48 – Awareness of the breath
03:08 – The first act of life
03:38 – Breathing out tension
03:48 – Breath as vapour
04:18 – Breathing in life
04:33 – Breathing through the whole body
04:48 – Deepening relaxation
05:03 – Calm in the body
05:24 – The spine uncurled
06:00 – I have a body
06:48 – Sitting with thoughts
07:48 – I am more than thoughts and emotions
08:22 – The still point of the breath
08:58 – I am I
09:38 – Grounding in the body
10:19 – Closing bell
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Canticle of the Creatures (Part 2): Fire and Water
26 maart 2026 · 12 min
In this meditation, we continue reflecting on the Canticle of the Creatures, turning our attention to Brother Fire and Sister Water. Lees meer
Following on from our reflection on Brother Sun and Sister Moon, this practice invites us to deepen our awareness of the elements that sustain life, and what they can teach us about presence, gratitude and transformation.
We begin by settling into stillness and becoming aware of the breath. From there, we reflect on Sister Water, recognising her as a source of life, renewal and nourishment. Water is humble, adaptable and essential, sustaining all living things. In becoming aware of it, we are invited into gratitude for what we so often take for granted.
The meditation then turns to Brother Fire, a symbol of light, energy and transformation. Fire illuminates, warms and sustains, and in the contemplative tradition, it also reflects the steady flame of attention within us.
Together, these elements remind us of both gentleness and strength. Water that yields and nourishes. Fire that transforms and gives light.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you reconnect with the natural world and your place within it.
Chapters
00:00 – Introduction
00:20 – Continuing the Canticle
00:40 – Fire and water as teachers
00:40 – The bell
01:00 – Coming to stillness
02:40 – Our shared destiny
03:00 – The call to love
03:25 – Entering the elements
03:50 – Sister Water
04:10 – Water as source of life
04:30 – Gratitude for water
04:45 – Water as humble and pure
05:05 – The gift of clean water
05:25 – Water as cleansing and renewal
05:55 – Water in the body
06:20 – The strength of water
06:50 – Water shaping the meditator
07:45 – Brother Fire
08:06 – Fire as light and warmth
08:28 – Fire as illumination
08:50 – Fire as symbol of attention
09:47 – The balance of the elements
11:10 – Closing bell
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Morning Meditation: Beginning the Day with Intention
25 maart 2026 · 11 min
In this meditation, I guide you into a simple practice for beginning the day well. Lees meer
While meditation can be done at any time, the monastic tradition places particular importance on the beginning and end of the day. The first moments of the morning shape how we move into everything that follows.
We begin by settling gently into posture, allowing the spine to lengthen and awareness to gather. With each breath, you are invited to receive the gift of this new day, arriving fully into yourself before the activity of the day begins.
This practice becomes a quiet place of preparation. A moment to collect yourself, to soften tension, and to set a simple intention to meet the day with compassion and steadiness.
As the meditation unfolds, you are invited to recognise that each moment offers a new beginning. With every breath, there is an opportunity to begin again.
This meditation offers a moment of calm at the start of your day, helping you move forward with greater presence, clarity and care.
Chapters
00:00 – Introduction
00:06 – When to meditate
00:41 – The importance of the morning
01:15 – Beginning well
01:36 – The bell
02:55 – Lengthening the spine
03:06 – Gentle intention
03:56 – Receiving the day through the breath
04:40 – Gathering yourself
05:02 – Relaxing with the breath
07:15 – Setting intention for the day
09:36 – Returning to the room
09:56 – Beginning again
10:06 – Smiling and stretching
10:21 – Closing bell
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Meditation Anywhere: Using the Senses to Find Presence
24 maart 2026 · 11 min
In this meditation, I guide you into a way of practising that you can carry into any part of your day. Lees meer
One of the great strengths of meditation is that, over time, it becomes something we can do anywhere. In the car, between meetings, sitting at your desk, or moving through a busy environment. This practice shows you how.
We begin by becoming aware of the breath, and then gently expand our attention to the body and the senses. You are invited to notice touch, the feeling of your clothes, the temperature of your hands, and the points of contact with the world around you.
From there, we move through the senses of taste and smell, before opening to sound, both distant and near, and finally to the subtle sound of your own breath. Sight becomes another doorway, allowing you to take in the world as it is, without needing to change it.
Each sense becomes a doorway back into the present moment, allowing you to stay connected to awareness not just in stillness, but in the middle of daily life.
By the end of the practice, you are invited to choose one sense to return to throughout your day, using it as a simple, steady anchor, wherever you are.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you reconnect with the present moment through the body and the senses.
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Compassion Meditation for Difficult Moments
23 maart 2026 · 13 min
In this meditation, I explore the roots of compassion and what it means to be present to suffering. Lees meer
Compassion, at its simplest, means to be with suffering. It is not always an emotional response, but often a quiet, steady willingness to remain present, even when we cannot fix or remove what is difficult.
We begin by settling into stillness and becoming aware of the breath. From there, you are gently invited to bring to mind an area of suffering, either within yourself or in the world around you. Rather than turning away, we practise staying, holding this experience with care and gentleness.
Like holding a small bird in the hand, the practice is not to grasp or control, but to be present with sensitivity and respect. In doing so, we discover that compassion is not something we force, but something that can grow through attention and awareness.
As the meditation deepens, this compassionate presence expands outward, allowing us to hold both personal and shared suffering within a wider field of peace.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you meet suffering with steadiness, openness and compassion.
Chapters
00:00 – Introduction
00:20 – What compassion means
00:50 – Being with suffering
01:50 – Compassion as a steady act
02:14 – Meditation and compassionate action
02:35 – The bell
03:10 – Entering with openness
03:59 – Awareness of the breath
05:10 – Bringing suffering to mind
06:00 – Before and after suffering
06:41 – Holding with gentleness
09:50 – Expanding compassion outward
10:15 – Witnessing the suffering of the world
10:40 – Breathing with compassion
11:35 – We are more than suffering
13:10 – Closing bell
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Anchoring in the Body
22 maart 2026 · 11 min
In this meditation, I invite you to use the body as an anchor into the present moment. Lees meer
We begin by settling gently into stillness, allowing the spine to lengthen and the breath to move naturally. From there, attention is brought into the body, noticing the simple sensations of breathing and the quiet presence of being here.
You are invited to ask a simple question: how am I in my body in this moment? Whatever arises is received without judgement, simply noticed with honesty and care.
For many of us, our relationship with the body can be difficult. We may compare, judge or feel uneasy within it. This practice offers a different way. Instead of turning away, we gently return and allow the body to become a place of grounding and presence.
Through awareness of the breath, the contact with the seat, and the feeling of the body from within, we begin to come home. The body becomes an anchor, steadying us in the here and now.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in the body and return to a deeper sense of presence.
Chapters
00:00 – Introduction
00:30 – Awareness of who we are
00:57 – The body as an anchor
01:25 – Entering present moment awareness
01:30 – The bell
01:48 – Entering with gentleness
02:20 – Lengthening the spine
02:30 – Awareness of the breath
03:00 – Feeling the breath in the belly
03:15 – Checking in with the body
03:30 – Receiving without judgement
03:40 – Our relationship with the body
04:00 – This is the body we have
04:20 – Coming home to the body
05:25 – The senses of the body
06:30 – Contact with the seat and clothing
07:10 – The ebb and flow of the breath
07:20 – “This is my body in this moment”
07:50 – Accepting the body as anchor
08:20 – Feelings about the body
10:10 – Returning to the room
10:50 – Closing bell
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Recovering the Form
21 maart 2026 · 11 min
In this meditation, I guide you back to the foundational form of the practice. Lees meer
These “recovering the form” episodes are a good place to begin if you are new, and an essential way to return and renew if you have been practising for some time. Like any skill, meditation deepens through repetition, and returning to the form helps to build steadiness and ease.
We begin by settling gently into posture, allowing the body to soften and the breath to move naturally. From there, awareness deepens through simple imagery, breathing as if through every part of the body, releasing tension, and resting more fully into the present moment.
As the practice unfolds, we are reminded that we are more than the body, more than our thoughts and emotions. We return to a deeper centre of awareness, resting in stillness, light and presence.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you return to the foundations of breath, awareness and inner steadiness.
Chapters
00:00 – Introduction
00:17 – A place to begin and renew
00:38 – Returning to the form
01:00 – The bell
01:28 – Ritual gesture
01:45 – Sitting with gentleness
02:10 – Inviting the body into meditation
02:57 – Breathing through the whole body
03:20 – Releasing stress and tension
03:32 – Breath as vapour
04:45 – Breath as golden light
05:05 – The still pool of the body
05:58 – Breathing in and out
06:05 – I have a body, but I am more than my body
07:45 – I have thoughts and emotions, but I am more than them
08:15 – Moving to the centre of being
08:40 – Resting in stillness
08:56 – I am I
09:12 – Choosing to meditate
09:30 – Breathing in and out
10:40 – Returning to the room
10:55 – A moment of gratitude
10:59 – Closing bell
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Visualising Your True Self (Step 2)
20 maart 2026 · 11 min
In this meditation, we return to the visualisation practice of the true self, continuing with the second step in this unfolding series. Lees meer
We begin by settling into stillness and becoming aware of the breath, allowing it to anchor us in the present moment. From here, the practice invites a gentle shift in perspective, helping us see ourselves more clearly within the wider context of life.
Meditation reminds us of something simple but profound: we are grounded beings. The word humility comes from humus, the earth, and this practice invites us to reconnect with that sense of groundedness and belonging.
As awareness deepens, we reflect on the interconnectedness of all life. Everything we receive has come to us through the gift of the earth, sustained by countless forms of life before us.
Through the breath, we begin to sense both the finiteness of our lives and the deeper presence that holds each moment. The practice becomes one of quiet recognition, gratitude and perspective.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in awareness, connection and grounded presence.
Chapters
00:00 – Introduction
00:10 – Meditation and perspective
00:25 – The meaning of humility
00:55 – Grounding in the earth
01:05 – The uniqueness of all beings
01:15 – Interconnectedness
01:35 – The bell
01:50 – Entering the practice
02:00 – Ritual gesture
02:30 – Preparing to enter awareness
03:20 – Entering the fullness of awareness
03:45 – A cycle of breath
04:15 – The finiteness of breath
05:40 – Breath as anchor and gateway
06:55 – Connection with the ground
07:25 – The earth as source of life
09:00 – Receiving from the earth
10:10 – Bringing the practice into the day
10:43 – Closing bell
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Meditation for Anxiety and Fear
19 maart 2026 · 12 min
In this meditation, I invite you to sit gently with experiences of anxiety and fear. Lees meer
One of the quiet strengths of a daily meditation practice is that, over time, it helps us meet difficult emotions with greater steadiness. Rather than trying to push anxiety away or overcome fear, we learn how to be with them in a more compassionate and grounded way.
We begin by settling into stillness and becoming aware of the breath. From there, we check in honestly with how we are in this moment, without judgement, simply noticing what is present.
As the practice unfolds, you are invited to explore how anxiety and fear appear in your experience, whether in the body or in the mind. Instead of being carried by them, we begin to stand alongside them, gently listening for what they may be trying to tell us.
With time, this simple act of awareness allows space to open. What once felt overwhelming can begin to soften, and we discover a deeper sense of calm and clarity beneath the surface.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you meet anxiety with awareness and fear with quiet courage.
Chapters
00:00 – Welcome back
00:15 – Meditation and managing strong emotions
00:40 – Sitting with anxiety and fear
00:52 – Recognising what is present
01:01 – The bell
01:25 – Settling into stability and peace
01:57 – Lengthening the spine
02:12 – Checking in: how am I?
03:00 – Breathing in peace and calm
03:30 – Honesty without judgement
03:40 – Simply noticing
05:05 – How anxiety shows up
05:35 – Being with anxiety
06:00 – What message does it carry?
06:50 – Emotions as response
07:20 – Staying present with anxiety
07:50 – Turning toward fear
08:55 – Being with fear
09:15 – The wisdom within fear
09:30 – Receiving the message
09:50 – Letting go
11:45 – Closing bell
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Canticle of the Creatures (Part 1)
18 maart 2026 · 11 min
In this meditation, I reflect on the Canticle of the Creatures, the beautiful prayer written by St. Francis of Assisi, as we mark the 800th anniversary of his death. Lees meer
Francis is remembered for his deep sense of kinship with all living things, and this ancient canticle celebrates the great family of creation. In this first reflection, we turn our attention to two of the most familiar companions in the sky: Brother Sun and Sister Moon.
We begin by settling into stillness and becoming aware of the breath. As the mind grows quieter, the images of sun and moon invite us to reflect on the rhythms that sustain life.
Brother Sun reminds us of the warmth and light that make life possible, while Sister Moon calls us into the gentler rhythm of night, rest and renewal.
Through this meditation we pause in gratitude for the great movements of creation that hold and sustain us each day.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you reconnect with the wider rhythms of life and rest more deeply in gratitude.
Chapters
00:00 – Introduction
00:10 – Celebrating St. Francis and the Canticle
00:40 – Francis and the celebration of creation
01:10 – Reflecting on the Canticle of the Creatures
01:35 – The bell
01:50 – Entering meditation and posture
02:10 – Awareness of the breath
02:40 – Breathing in peace, breathing out pain
03:50 – Gifting our breath to creation
04:15 – Brother Sun and Sister Moon
05:00 – Brother Sun, source of life
05:30 – The warmth and gift of the day
05:50 – Gratitude for Brother Sun
06:30 – Sister Moon
06:50 – The beauty of the night sky
07:20 – The moon and the seasons
07:40 – The moon and the tides
08:50 – Gratitude for Sister Moon and the gift of rest
09:30 – Letting the images fade
09:50 – Resolution to honour the rhythms of the sky
10:34 – Closing bell
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Meditation on a Flower
17 maart 2026 · 10 min
In this meditation, I invite you to reflect on the quiet wisdom of creation through a simple meditation on a flower. Lees meer
We begin by settling into stillness and becoming aware of the breath. From there, you are invited to imagine a small flower resting in the palm of your hand, perhaps a simple daisy.
With gentle attention we begin to notice its form, its colour and its delicate beauty. Like us, the flower has come into the world as a living being, rooted in the earth and quietly fulfilling its purpose.
As we observe the petals, the centre of the flower and the hidden roots that nourish it, the meditation becomes a reflection on our own lives. A flower does not try to become something else. It simply becomes what it is.
In the same way, the practice invites us to consider how we nourish our own roots and how we might grow more fully into who we are meant to be.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in the breath and rediscover your place within the living world.
Chapters
00:00 – Introduction
00:30 – Entering into communion with creation
00:40 – Meditating on a flower
00:55 – The bell
01:05 – Taking our posture
01:40 – Noticing the breath
02:10 – Resting the hands
02:55 – Visualising a small flower
03:20 – A living being like us
03:50 – Observing its beauty and scent
04:15 – Noticing the colours of the petals
04:50 – The centre of the flower
05:33 – The flower offering itself
05:50 – The hidden roots
06:20 – A flower simply becomes itself
06:43 – The lesson of the flower
07:00 – Nourishing our own roots
07:30 – Becoming who we are meant to be
08:00 – What creation can teach us
10:12 – Closing bell
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Meditation Master: Julian of Norwich
16 maart 2026 · 10 min
In this meditation, I reflect on the teaching of Julian of Norwich, one of the great contemplative voices of the Christian tradition. Lees meer
Julian lived a life devoted to prayer and meditation, and she is remembered above all for a phrase that has echoed through centuries: All shall be well.
In this practice we allow those words to accompany the breath. As we settle into stillness and become aware of the rhythm of breathing, the phrase becomes a gentle mantra, reminding us of the deep goodness that lies at the heart of existence.
With each breath we allow the words to expand quietly within awareness. The practice invites us to move beyond anxiety and narrow self-concern, opening instead toward peace, compassion and the well-being of all.
Meditation in this sense is not a form of withdrawal, but a way of energising our presence in the world.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in trust, peace and compassionate awareness.
Chapters
00:00 – Introduction
00:12 – Introducing Julian of Norwich
00:20 – A life devoted to meditation
00:30 – Her famous phrase: “All shall be well”
00:45 – The power of the words across time
01:20 – The goodness at the heart of existence
01:30 – The bell
01:43 – Ritual gesture
02:00 – Uncurling the spine
02:15 – Awareness of the breath
03:20 – Awareness of the present moment
04:08 – Breathing with the words “All shall be well”
05:12 – Commitment to the well-being of all
05:35 – Meditation as an energising practice
07:40 – Breathing in peace, breathing out compassion
08:30 – Allowing the words to expand
09:20 – Carrying the practice into the day
10:05 – Closing bell
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Recovering the Form
15 maart 2026 · 13 min
In this meditation, I return to the foundational form of the practice. Lees meer
These “recovering the form” episodes appear regularly because they serve two purposes. For those who are joining the podcast for the first time, they offer a natural place to begin. For those who have been practising for some time, they are an opportunity to return to the foundations and refresh the simplicity of the practice.
We begin by gently taking our seat and allowing the body to settle into posture. The spine lengthens, the body softens, and the intention becomes very simple: to sit, to breathe, and to be present.
Attention then moves to the breath. We notice how we are breathing, the coolness of the air as it enters, and the subtle movement of breath through the body. With imagination, we allow the breath to expand as if every pore of the body were breathing.
Finally we check in with ourselves in this moment, meeting whatever is present with honesty and gentleness before returning to the room with a quiet smile.
This daily meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you return to the simplicity of breath, posture and awareness.
Chapters
00:00 – Welcome back
00:30 – Why we recover the form
01:45 – Finding a stable posture
02:00 – Sitting into position gently
03:00 – Lengthening the spine
04:15 – Sitting simply to sit
05:00 – Noticing the breath
06:30 – The coolness of the breath
07:30 – Breathing through the whole body
08:00 – Imagining the breath as vapour
09:15 – Checking in with yourself
12:20 – Returning to the room
12:40 – Closing bell
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Three Centres Meditation
14 maart 2026 · 12 min
In this meditation, I guide you through a visualisation practice centred on three places of awareness within the body. Lees meer
We begin by settling into stillness and becoming aware of the breath. From there, attention moves gently to the first centre just below the navel, a place of grounding and stability. In the imagination, a soft blue-white light begins to grow outward from this point.
We then move to the centre of the chest, the place of emotion and compassion. Here the light becomes a gentle rose-white glow, reminding us that our lives begin in love and are sustained by it.
Finally, attention rises to the head, where a golden-white light represents clarity, understanding and the awakening of our deeper potential.
As these three centres settle into harmony, they are gathered together within a wider sphere of pure white light, allowing the whole body to rest in stillness and awareness.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in the breath and return to a deeper sense of balance and presence.
Chapters
00:00 – Introduction
00:45 – Understanding the three centres
01:15 – The bell
03:15 – The grounding centre below the navel
03:45 – A blue-white light expanding
05:00 – The centre of the chest
05:20 – The centre of emotion
05:30 – Love as our origin
05:50 – A rose-white light
07:30 – The centre of the head
08:30 – A golden-white light
09:04 – Holding the three spheres together
09:40 – A greater sphere of pure white light
10:30 – Resting in the breath
12:00 – Closing bell
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Breathing Peace
13 maart 2026 · 12 min
In this meditation, I invite you to reflect on the meaning of peace and to allow that peace to grow quietly within the breath. Lees meer
We begin by taking our seat and settling into stillness, recognising the simple gift of being alive. With gentle awareness, we dwell in gratitude for life itself and for the countless generations who have carried life forward before us.
As the breath becomes steady, we begin to nourish an attitude of peace. Awareness widens to include the great web of life that surrounds and sustains us. From this place of gratitude and connection, the breath becomes a quiet companion in returning to calm.
We also take a moment to remember the people who have brought peace into our lives, allowing that memory to deepen our own sense of steadiness and goodwill.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in gratitude, connection and peaceful awareness.
Chapters
00:00 – Introduction
00:40 – Understanding peace
01:00 – Taking our position
02:50 – Dwelling in gratitude
03:20 – Noticing the gift of life
03:50 – Sitting with gratitude
05:50 – The great web of life
05:55 – The generations before us
06:20 – Nourishing an attitude of peace
08:00 – Resting in present moment peace
09:00 – Remembering those who brought peace
11:15 – Closing bell
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Hand Meditation
12 maart 2026 · 15 min
In this meditation, I guide you through a simple hand meditation, an ancient contemplative practice that brings awareness into the body through gentle movement and touch. Lees meer
We begin by settling into stillness and taking a simple prayer posture with the hands. From there, attention moves quietly to the fingers and thumbs, allowing small gestures to become points of awareness in the present moment.
As each finger meets the thumb, we notice the circles that are formed and the subtle sensations that arise. The practice unfolds slowly, inviting us to recognise the gift of the present moment and the quiet stability that can emerge through even the smallest movement.
Over time, this posture can become a way of carrying meditation into the midst of daily life, allowing moments of stillness to appear even within a busy working day.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you return to awareness through the body and the breath.
Chapters
00:00 – Introduction
00:08 – The ancient meditation on the hands
00:25 – The prayer posture
00:38 – Hands and the present moment
00:58 – Bringing meditation into the working day
01:13 – The bell
01:28 – Assuming the posture
01:33 – Ritual gesture
01:58 – Sitting with awareness
02:21 – Relaxing the body
02:38 – Entering into stillness
02:58 – Greeting the breath
03:58 – Resting the hands palm upward
04:08 – Awareness of the hands
05:18 – Index finger and thumb
06:08 – Middle finger and thumb
08:01 – Ring finger and thumb
08:38 – The ring finger and the heart
09:58 – Peace and stability
10:38 – Little finger and thumb
10:58 – Our smallness within the infinite
11:48 – Hands together in prayer posture
12:58 – Closing bell
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A Maranatha Meditation for Calm
11 maart 2026 · 10 min
In this meditation, I invite you to pray and meditate with one of the oldest words in the Christian contemplative tradition: Maranatha. Lees meer
This ancient phrase, often translated as "Come, Lord", has been used for centuries as a simple prayer of the heart. Rather than analysing the meaning, we allow the word to accompany the breath and gently gather the attention.
As we settle into breath awareness, the phrase is repeated slowly within the rhythm of breathing. We divide the word into its four syllables, ma, ra, na, tha, allowing each part to rest softly within the breath.
Over time the mind becomes quieter and the breath naturally deepens. The word becomes a steady anchor, helping us return again and again to stillness.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in the breath and return to the present moment.
Chapters
00:00 – Introduction
00:20 – Meditating with a word
00:30 – The ancient phrase Maranatha
00:45 – Meaning of the word
01:10 – The bell
02:50 – Breath awareness
03:20 – Breathing in, breathing out
05:00 – Dividing the word into syllables
08:20 – Noticing the breath change
09:20 – Closing bell
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Visualising Your True Self (Step 1)
10 maart 2026 · 12 min
In this meditation, I introduce the first step in a visualisation practice that we will return to over the coming weeks. Lees meer
This ten-part sequence will appear at regular intervals, each step gradually deepening our awareness and helping us reflect on the truth of who we are within the wider mystery of life.
We begin by settling into the familiar form of meditation, consciously choosing this time of stillness for ourselves and for those who may be in need of peace.
As the breath steadies, the practice invites us into a gentle act of imagination. We begin by visualising ourselves from a distance, stepping back from our place of meditation and observing our life from a wider perspective.
Gradually the field of awareness expands further and further. We notice the wider world continuing around us — people, animals and life unfolding in its own rhythm — while remaining quietly connected to ourselves as a small point of awareness.
Finally we return to the body and the breath, recognising again our place within the great web of life.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in awareness, perspective and peaceful presence.
Chapters
00:00 – Introduction
00:10 – Beginning a new visualisation practice
00:28 – The bell
00:45 – Ritual gesture
01:35 – Settling into the form
02:20 – Choosing this time of meditation
02:35 – “I am here, it is now”
03:30 – Following the breath
05:25 – Visualising stepping away from yourself
06:55 – Moving further into the distance
07:35 – Seeing the wider world
08:05 – Awareness as a small point of presence
09:05 – Returning to the body
09:55 – Perspective within the vast world
11:41 – Closing bell
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When Meditation Feels Boring
9 maart 2026 · 10 min
In this meditation, I speak about a very old and very familiar experience: the feeling that you would rather be somewhere else. Lees meer
In the monastic tradition, this restlessness has a name: acedia. It is not laziness, but a subtle boredom that arises just when practice begins to deepen. It offers us alternatives — other places to be, other chairs to sit on, other tasks to do. It may even suggest that we are not progressing and should stop.
Rather than fighting distraction, we learn to notice it and smile. We gently return to the breath. We quietly reaffirm, “I choose this time of meditation.”
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you stay steady when restlessness appears and strengthening the simple habit of returning.
Chapters
00:00 – Introduction
00:34 – What is acedia?
01:00 – The bell
02:40 – How do you feel about the meditation?
03:00 – The urge to be elsewhere
03:25 – “I choose this time of meditation”
04:40 – Observing distraction
05:10 – Subtle alternatives and novelty
05:50 – The urge to check the time
06:15 – “I’m not progressing”
08:20 – Persevering in practice
09:09 – Closing bell
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Meditating with the Elements
8 maart 2026 · 12 min
In this meditation, I reflect on the wisdom of St. Francis of Assisi, a master of contemplative awareness who saw all of creation as interconnected. Lees meer
Francis spoke of the elements — fire, water, air and earth — as brothers and sisters. For him, nothing existed in isolation. We are part of a great family of being, woven into the same fabric as the cosmos itself.
Through the image sometimes called the Ladder of Creation, we contemplate how every element of life participates in a shared source. Fire becomes a symbol of love and energy. Water speaks of gentleness and adaptability. Air nourishes and sustains breath. Earth carries and holds us.
As we rest in awareness, we remember that we are not separate from creation but deeply connected to it. Breath anchors us in this living relationship.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel rooted, connected and peacefully part of the wider whole.
Chapters
00:00 – Introduction
00:10 – Another meditation master
00:19 – St. Francis and his love of creation
00:43 – Brother and sister elements
00:53 – The Ladder of Creation
01:23 – The bell
03:13 – The renewal of all things
03:43 – Our place in the cosmos
04:53 – Greeting the elements
05:18 – Brother Fire
05:40 – Sister Water
06:24 – Brother Air
06:59 – Sister Mother Earth
08:19 – The family of being
10:28 – Closing bell
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Returning to Stillness
7 maart 2026 · 11 min
In this meditation, I invite you to return once again to the form that steadies the practice. Lees meer
These returning to form meditations are offered regularly because stillness is not something we achieve once and keep forever. It is something we gently recover. This simple structure — posture, breath and awareness — becomes a reliable way back whenever we feel scattered or distracted.
We begin with the thread of attention that draws us upright, noticing the breath as it moves. We breathe out stress and breathe in calm. Emotions and thoughts are acknowledged without struggle, and we rest quietly in a place of light and peace.
From here, intention widens beyond ourselves. We sit not only for our own steadiness, but for the wellbeing of all.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you begin again with clarity, balance and quiet assurance.
Chapters
00:00 – Introduction
00:10 – Why we recover the form
00:40 – The bell
01:50 – The thread of attention
02:13 – Noticing the breath
02:25 – Breathing out stress, breathing in calm
05:47 – Becoming aware of thoughts and emotions
07:26 – Resting in light and peace
07:47 – Meditating for self and others
08:55 – Three cycles of breath
09:42 – Intention for the day
10:15 – Closing bell
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Breath, Heart and Mind for Calm Focus
6 maart 2026 · 12 min
In this meditation, I invite you to explore three simple anchors for awareness: breath, heart and mind. Lees meer
We begin by settling into posture, allowing the weight of the body to rest and the spine to lengthen naturally. Attention first turns to the breath, noticing how it moves, how it changes, and how it reflects the present moment. To become aware of the breath is to become deeply aware of now.
From there, we bring gentle attention to the heart. The steady rhythm of the heartbeat reminds us of a constancy within us — something faithful and continuous beneath changing circumstances.
Finally, we observe the mind, noticing thoughts as they arise without judgement, and learning to watch them from the stability of the present moment.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you ground awareness in breath, steady the heart, and observe the mind with clarity.
Chapters
00:00 – Introduction
00:20 – The three anchors
01:00 – The bell
01:15 – Ritual gesture
01:35 – Settling into posture
02:20 – Noticing the breath
02:37 – Knowing the present moment through breath
02:58 – What is my breath doing now?
04:25 – Breath and emotion
05:25 – Bringing attention to the heart
05:55 – Feeling the heartbeat
06:25 – The constancy of the heart
08:25 – Turning to the mind
09:55 – Observing thoughts
11:08 – Resolution to remain aware
11:45 – Closing bell
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Returning to the Inner Room of Calm
5 maart 2026 · 11 min
In this meditation, I invite you to return to what the monastic tradition calls the inner room — a place within where we encounter stillness and love. Lees meer
We begin with breath awareness, gently releasing stress and strain, allowing the whole body to soften. As the rhythm of breathing steadies, attention rests at the quiet point where the in-breath meets the out-breath. From this point of stillness, awareness opens into a spacious inner place.
Here, we are reminded that we are held in unconditional love. Nothing needs to be achieved or proven. The essence of our nature is already grounded in peace.
We rest for a few simple cycles of the breath, knowing that this inner room is always available. It is not something we create; it is something we return to.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you reconnect with stillness, trust and quiet assurance.
Chapters
00:00 – Introduction
00:28 – The inner room in monastic teaching
00:38 – The bell
00:58 – Ritual gesture
02:18 – Becoming aware of the breath
02:54 – Breathing out stress and pain
03:03 – Breathing through the whole body
03:59 – Breathing in peace, breathing out calm
04:38 – The still point of the breath
05:30 – Allowing the inner space to open
06:28 – Resting in unconditional love
07:03 – The reassurance of being loved
08:10 – Resting for three cycles
10:05 – You can return at any time
11:07 – Closing bell
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Deep Settling of the Body and Mind for Anxiety Release
4 maart 2026 · 13 min
In this meditation, I invite you into a deep settling of the body, returning gently to the inherent goodness of being embodied. Lees meer
We begin by coming back to the body as it is, allowing weight to settle into the floor and tension to loosen without judgement. The shoulders soften, the breath moves quietly in the background, and awareness travels slowly from the soles of the feet upward through the spine, across the shoulders, and down again through the body.
Rather than analysing or correcting, we simply ask: How is it to be me in my body at this time? The body is not something to resist or fear. It is an essential part of who we are, carrying us into the world and into each present moment.
With calm attention, we recognise the body as our companion in this life, grounding awareness in contact and steadiness.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you relax deeply, release tension and feel at home in your own body.
Chapters
00:00 – Introduction
00:26 – Coming back to the body
00:36 – The inherent goodness of the body
00:46 – The bell
00:56 – Ritual gesture
01:36 – Awareness of the floor
01:56 – Allowing weight to settle
02:20 – Loosening the shoulders
02:36 – Noticing tension without judgement
03:18 – The background music of the breath
03:29 – Drawing awareness from soles to crown
04:06 – Down across the forehead
04:20 – Through the ribcage
06:01 – How is it to be me in my body?
08:28 – Nothing to fear in the body
08:41 – The body as essential
08:59 – Carried into the world
11:06 – Palms resting on the legs
12:13 – Closing bell
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Tracing Difficult Emotions with Calm Awareness
3 maart 2026 · 13 min
In this meditation, I invite you to sit with difficult emotions and to trace them gently to their origin. Lees meer
At times, feelings surface without warning. Rather than pushing them away, we take a quiet moment to notice them. Through simple awareness of body and breath, we ask honest questions: How am I? How is my body? What have I been thinking about today?
Emotions are often responses to stimulus. With calm enquiry, we explore whether a particular feeling stands out. We ask what gave rise to it, and whether it is useful or not, without judgement or blame. The aim is not analysis for its own sake, but freedom — stepping back from the river of reaction and standing on the bank with clarity.
As wisdom grows, awareness of the emotion softens and dissolves. We remember that we are more than our feelings and thoughts.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you meet strong emotions with steadiness, curiosity and peace.
Chapters
00:00 – Introduction
00:36 – When emotions surface
00:45 – Noticing the emotion
00:55 – Tracing its origin
01:05 – The bell
01:25 – Awareness of the body
02:25 – Moving to the breath
03:35 – How am I?
04:05 – Being with the body without judgement
04:43 – Thoughts and feelings
05:20 – What have I been thinking about?
05:40 – Changes in emotion
05:55 – Emotions as response
06:48 – Identifying a dominant feeling
07:05 – Feelings about feelings
08:00 – If it were a colour
08:16 – Stepping back from the emotion
08:37 – Gentle enquiry into its source
08:58 – Following the feeling
09:33 – Is this emotion useful?
09:50 – Looking without judgement
10:10 – The event cannot be changed
10:40 – Was the emotion useful?
11:00 – Allowing the emotion to dissolve
11:40 – More than feelings and thoughts
12:30 – Closing bell
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Meditating with a sacred phrase
2 maart 2026 · 12 min
In this meditation, I invite you to sit with a simple phrase: “Be still and know.” Lees meer
Drawn from scripture, the words are not used as argument or explanation, but as a quiet anchor for awareness. We begin by settling into posture and breath, allowing conscious breathing to steady the mind and body. From there, the phrase is introduced gently, sounded inwardly in rhythm with the breath.
The words are not analysed. They are simply allowed to rest in awareness, rising and falling with the breathing. When distraction comes, we return softly to the phrase and to the breath beneath it.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate stillness, steadiness and quiet trust in the present moment.
Chapters
00:00 – Introduction
00:15 – The phrase from scripture
00:25 – The bell
00:35 – Ritual gesture
01:18 – Conscious breathing
01:35 – Breathing in and out
03:23 – Resting in the present moment
03:35 – Sounding the phrase
05:10 – Resting in the breath
06:35 – Repeating the phrase inwardly
10:55 – Closing bell
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Returning to the Foundations
1 maart 2026 · 12 min
In this meditation, I invite you to return once again to the foundations of the practice. Lees meer
If you are new here, you are very welcome. These returning to form meditations are offered regularly so that we can come back to the basics again and again. You can simply join the practice as it is today, and if you would like to begin from the start, the earlier meditations in the archive lay the journey out step by step.
We begin with the ritual gesture and the taking of the seat, remembering that meditation is never a struggle. Awareness moves gently through the body — the clothing against the skin, the sensation of the breath, the steady rhythm from the soles of the feet to the crown of the head. Calm is breathed in, and tension released.
The shoulders soften, the tongue comes to rest, and even the pulse in the palms becomes part of awareness. Thoughts and feelings are acknowledged, yet we remember we are more than them. From this steady ground, we rest simply in being.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you return to steadiness, clarity and embodied peace.
Chapters
00:00 – Introduction
00:18 – The bell
00:23 – Ritual gesture
01:03 – Taking the seat
01:58 – Meditation is not a struggle
03:03 – Awareness of clothing
03:37 – Sensation of the breath
04:33 – Following the breath
04:53 – From soles to crown
05:03 – Breathing in calm
05:08 – Breathing out
06:13 – Loosening the shoulders
06:33 – The pulse in the palms
06:53 – Resting the tongue
07:33 – Emotional check-in
08:21 – More than thoughts and feelings
09:18 – I am I
11:33 – Closing bell
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Meditation as Deep Rest
28 februari 2026 · 11 min
In this meditation, I invite you into deep rest, a way of settling that is neither full sleep nor full activity. Lees meer
We begin by gathering ourselves from the places the mind has travelled, allowing attention to return gently to the present moment. The breath becomes a quiet guide. As in sleep, the rhythm of breathing softens, yet we remain awake and aware, resting consciously rather than drifting away.
This is a practice of restful meditation: standing back from thoughts and feelings, observing them as we might watch a river flow by. There is no need to step into the water. For now, we rest on the bank, grounded, still and present.
A simple word, rest, is repeated softly, inviting the body to relax and settle. From here, gratitude arises naturally for the gift of this time and this pause.
This daily guided meditation offers a moment of calm, especially supportive if you are winding down before sleep, helping you release effort, settle the nervous system, and rest deeply while remaining aware.
00:00 – Welcome back
01:25 – The bell
02:13 – Gathering the scattered mind
02:45 – Resting in the present moment
02:59 – The breath as a doorway to rest
03:05 – Breathing and sleep
03:25 – A third way: restful meditation
03:53 – Meeting the breath again
04:45 – Repeating the word “rest”
05:35 – The body softening
05:45 – Still, grounded awareness
06:15 – Granting ourselves this rest
06:45 – Watching thoughts like a river
09:55 – Stepping onto the bank
10:45 – Gratitude
10:53 – Closing bell
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