20 Minute

Twenty minutes suits a practice that has become established, and gives the longer exercises space to unfold. These span every goal and type.

Resilience Meditation – 20 Minutes

Resilience comes from trust and acceptance, not from bracing harder. This practice builds the skills for shifting our stories so we can recover from…
Compassion Breathing Meditation – 20 Minutes

Looking honestly at what we believe can be uncomfortable. Self-compassion lets us see our struggles as part of being human, so we can be…
Expanding A Positive Mindset Meditation – 20 Minutes

A practice in seeing ourselves as a positive influence in the world. You breathe in the good around you and amplify it as you…
Interval Gong Meditation (No Music) – 20 Minutes

A gong every five minutes and nothing else. Use each interval to change what you are working on, for example moving to a new…
Interval Gong Meditation (With Music) – 20 Minutes

A gong every five minutes with music underneath. Use each interval to change what you are working on, for example moving to a new…
Gong Meditation (With Music) – 20 Minutes

A gong at the start and a gong at the end, with music underneath. No voice guiding you, so you are free to practise…
Gong Meditation (No Music) – 20 Minutes

A gong at the start and a gong at the end, and nothing in between. No voice, no music, just a way to time…
Muscle Tension Relaxation Meditation – 20 Minutes

Stress carries itself in the body, usually without our noticing. Scanning for tension and deliberately releasing it lets some of that stress go.
Releasing Perfectionism – 20 Minutes

A mantra practice for loosening the harsh judgements we hold about ourselves. Excellence is worth pursuing. Perfection was never on offer.
Loving Kindness #2 Meditation – 20 Minutes

A variation on the traditional loving kindness practice, opening up and sending good wishes to ourselves and then out to the people around us.
Loving Kindness Meditation – 20 Minutes

The traditional practice. We open up and send good wishes to ourselves first, and then outward to others, because the second becomes much easier…
Just Like Me Meditation – 20 Minutes

We tend to notice what separates us from other people rather than what we share. This practice turns that around, and it changes how…
Inspiration Meditation – 20 Minutes

Sometimes we lose the thread of what our experiences mean and we get stuck. This practice creates room to stop pushing and listen for…
Gratitude Meditation – 20 Minutes

Gratitude is one of the most reliable ways to shift how we explain our lives to ourselves. Everyone has more to be grateful for…
Noting Meditation – 20 Minutes

Noting means observing what is happening and quietly labelling it. That small act of naming creates the gap between having an experience and being…
Open And Allowing Meditation – 20 Minutes

Open and allowing is a stance rather than a technique. We stop pushing at what is happening and let it be, which is how…
Embrace A Positive Experience Meditation – 20 Minutes

Our brains hold on to what goes wrong and let what goes right slide off. This practice trains our attention toward what is good,…
Releasing Negative Beliefs Meditation – 20 Minutes

Negative stories surface often. Noticing them as they arrive lets us observe them rather than believe them, and their certainty starts to loosen.
Self-Compassion Meditation – 20 Minutes

Self-compassion lets us look at our experiences, ourselves, and other people with more kindness and curiosity. That is what makes honest self-examination bearable.
Thoughts/Images Meditation – 20 Minutes

Thoughts and inner dialogue arrive constantly. We cannot stop them appearing, but we can practise seeing them as passing events rather than facts.