Mindfulness Mp3s

Mindfulness of body and breath (8 mins). Alison Christie
This Mp3 is a short introduction to mindfulness with attention focused on both body and breath.
Download here.

Mindfulness of breath and noticing the Noticer (8 mins). Alison Christie
This Mp3 is a mindfulness practice that focus on the breath and the Observer Self.
Play here.

Noticing the Noticer (Observer Self) or Self Meditation (9 mins). Alison Christie
This Mp3 is a mindfulness practice to discover and rest in the Observer Self.
Play here.

Leaves on a stream (4 mins). Alison Christie
This short Mp3 guides you through an exercise to help you be more mindful and accepting of thoughts. With this exercise, we can learn to watch thoughts arise and fade away.
Download here.

Mindful Body Scan (12 mins). James Donald
This Mp3 guides you through a mindfulness exercise that uses the body as the object of attention.
Download here.

Mindfulness of emotions (8 mins). Alison Christie
This Mp3 guides you through an exercise intended to help you to learn to open up to difficult emotions and view them more objectively.
Download here.

Mindfulness while walking (10 mins). Alison Christie
This Mp3 guides you through a mindfulness exercise you can use while going for a normal walk.

Play here

Calm and mindfulness on the bus. Alison Christie
This Mp3 guides you through a calm breathing and mindfulness exercise you can use while travelling on the bus or while seated in a public place.
Download here.

Mindful breastfeeding (10 mins). Alison Christie
This Mp3 was created for new mothers so they can practice mindfulness while feeding their babies. This can be adapted for those who are bottle feeding.
Download here.

IFS (Internal Family Systems) meditations

The following meditations aim to help us understand and heal our inner system.

Sensing Self energy

The Path Meditation. Richard Schwartz
This guided meditation invites you to find space around parts of our inner system so we can get a better sense of what Self and self-energy might feel like for us.
Click here to open YouTube link

 

Self-compassion Mp3s

Self-compassion break (6 mins). By Kristin Neff
This Mp3 introduces and guides you through a technique you can use in your daily life to respond to strong emotions.
Download here.

Soften, soothe, allow (15 mins). By Kristin Neff
This Mp3 guides you through a technique that helps you to respond to strong difficult emotions.
Download here.

Compassionate body scan. By Kristin Neff
This Mp3 guide combines a mindfulness-based body scan with self-compassion.
Download here.

The above Mp3s and other Mp3s and self-compassion resources are freely available at Kristin Neff’s Self-Compassion website.

Relaxation Mp3s

Relaxation exercises not only feel good in the moment, but practice regularly can reduce the body’s response to stress. Working with the body, whether it is with the breath or by relaxing muscles, is the most direct way to activate the parasympathetic (or relaxation) system.

Mindful abdominal breathing
These Mp3s combine calming abdominal breathing practise with mindfulness. The introduction provides more details on technique and rationale. The second is a practice guide.

  • Mindful belly breathing – Introduction (7 mins). By Alison Christie
    Download here.
  • Mindful belly breathing – Practice guide (9 mins). By Alison Christie
    Download here.

Progressive Muscle Relaxation
These Mp3s provide guidance with Progressive Muscle Relaxation. This technique is helpful to evoke a relaxed body before sleep or anytime but has also been found to “teach” a body that has been in a state of tension how to relax again.

A range of relaxation recordings from the University of Western Sydney can be found here.