Weekend Zen with Raeven

Mindful Thoughs: Relationships pt 5

Today Relationships pt 5: Break Up and Feeling of Loss

Today we will talk about loss and how mindfulness can help you to deal with it

What does loss mean? 

Losing someone, lose something...

Loss is something we can experience on many different levels and it is very personal for each of us

For example: a child can grief much more for the loss of it's pet than the loss of his grandfather,

while in our perception often the grandfather will be much more important than a pet

Loss can not be judged, the amount of grief someone feels for whatever loss can not be judged,

the amount of time someone takes to grief can not be judged

as the feeling of loss is very personal

We use words as break up, end, lose, split, we use broken, empty, hole, lost, damaged...

It is the description taught to us by society, it is the story in our mind, the story of the relationship

in our mind

A relationship does not break, it does not end, love does not end or go away,

it changes

someone you loved and touched and you were touched by,

it doesn't stop,

it changes,

you carry the experience of the other person with you for the rest of your life

One of the most important rules of our Universe is that nothing ends, it just changes shape,

that is the same with everything in our life,

nothing is permanent,

everything always changes, 

the chair you sit on will break eventually and be recycled to something else,

or become someone else's chair,

everything in nature goes through the never ending cycle of change

The concept of impermanence is central in Mindfulness and Buddhist teachings. 

It is by becoming aware of it, by observing it and by understanding it, we can find a suitable remedy for 

the sorrow of human life and achieve liberation from the process of anicca or impermanence.

Change means new opportunities and new possibilities

so love does not end, it just changes shape.

Losing someone or breaking up feels like your world has come to an end, you thought your partner was ideal for you, and all of a sudden, they’re out of your live. 

A romantic break up can be one of the most traumatic experiences. It is a rite of passage because it is such a transformative experience. When you go through it, you come out on the other side a changed person.

So what is this pain then and where does it come from?

Pain comes from attachment.

Attachment means really needing things the way that you want, the way that you expect.

You are attached to the way you feel when you are with your partner

Or the way you are when you are with your partner, 

attached to the life you have when being with your partner, the things you do and own together.

You are attached to the concept of your identity

to think of yourself as his girlfriend, her boyfriend, his wife, her husband.

You are attached to the dream of your relationship,

the dream of the future of the relationship.

Attachment can make us really blind to the truth, 

blind to the present moment,

to what is actually happening and going on

and cause a lot of pain when the truth and our attachments don't line up.

As tough as it is, it is important to take some time and explore your attachments. 

You know you are attached if you are having problems letting go,

if you keep thinking about it, if you can't understand why it didn't go the way you want.

Pain comes from resistance.

Resistance and attachment go hand in hand when we are attached to someone.

You play the movie of your relationship over and over because

you resist how you feel now.

You mount the time machine over and over to fix something in the past:

if you did not do this, if you hadn't said this...

all to not have to feel what you feel now.

We resist a future that does not include the dream of the relationship,

you do not want this outcome.

Resistance can come up in many forms:

avoidance, attempts to control, denial of truth, obsession, delusion

If you feel resistance there is the need for you to look inside

explore the attachments

Ask yourself the question, what change is needed?

And remember whatever you resist will persist.

Pay attention to the stories your mind is telling you

You don’t have to believe everything that you think. For example

“I always fail at relationships. I should just give up.” Or you may be thinking, 

“I won’t meet anyone else who cares about me.”

Rather than actively trying to change your unhelpful thoughts,

take a moment to notice them as they come up. Recognizing that not all of your thoughts 

are true is the first step toward decreasing their power. 

Then, try to think of something more helpful. For instance, if you have the thought 

“I always fail at relationships,” you could instead focus on positive things that you learned 

from the relationship. You could tell yourself that your relationship was not a failure 

because you learned things and grew as a person.

Examine the facts. It is easy to overlook the difficult parts of a relationship after a 

breakup because we are focused on magnifying the positives and the good we felt in the past. 

Paying attention to the facts helps us stay grounded and aware of the reality of our situation. 

At times our mind can make a situation seem much worse than it is.”

Let yourself feel 

It’s tempting to numb painful emotions either through binge-eating, not eating, 

drinking alcohol, having rebound relationships, or becoming a workaholic. 

But these strategies are ineffective in actually allowing yourself to grieve and heal. 

They might make you feel better temporarily, but will often cause you to feel even worse in the long run.

There is no need to pretend that everything is fine. Allow yourself to cry, as this is very healing and freeing. 

You might be inclined to bury your feelings, but acknowledging and embracing them strengthens you.

Additionally, practice being mindful of the emotions that you’re experiencing. 

It is also important to be compassionate with yourself; practice speaking to yourself kindly and engaging in self-care.

At a base level we are all connected to every human being and it feels awesome to have a life partner and a family, friends and other people around.

But we ultimately walk through life somewhat alone as well, we are always separated by our skin and cells

at least that is our perception of it, we can never fully experience what it feels like to be them

or see things the way that they see things,

and they will never be able to do the same thing for us.

And that's ok because we have our own perspectives,

our own thoughts, our own experiences,

our own feelings,

our own dreams and desires,

so don't get lost in trying to have someone else's experience, or their dreams and desires

you can never achieve that , you can never control that.

You can get lost in your own experience,

fully understand and appreciate your own experience

and live life fully that way.

When we fully step into our own experience and perspective

then we add to the tapestry of life our own unique person-hood

and thats what makes life beautiful and thats what makes it work

but to do that you need to nurture the relationship with yourself

That means spending time with yourself,

understanding your own perspective

your experiences dreams and desires

the same way you would do for another friend, but you are doing it toward you

The idea of that often really scares people,

we are scared to be alone.

We looks inside ourselves and think we are not good enough,

but you are good enough I promise you

The more you look within, the more you will understand and appreciate it.

You also will discover amazing things about yourself once you start to look at

yourself with love and compassion.

Don't use relationships with other people to fill a hole in yourself.

Spending time meditating can really help with that

because it gives you the possibility to observe yourself 

and get to know your thoughts and feelings.

Being alone can be awesome

Once you get better with being in a relationship with yourself,

you might start to see that you actually crave time to be alone.

Being alone is a way to cultivate the relationship you have with you,

It also means you get to do exactly what you want, no compromising

Find gratitude for the present moment

Each moment in our life has something to be grateful for

sometimes it takes a little work and a lot of thought.

But if you can find something that you are grateful for in the present moment,

you stop wishing away the time and wishing things would be different

You don't have to discredit how you feel and you can really wish things would be different

but it starts to balance out.

It starts to thicken those thoughts, so it is not all bad or all good.

It's like there is some crappy stuff going on but there is still a lot to be grateful for

that can make this crappy time a little less crappy.

Sitting mindfully with intense emotions may seem like the last thing you want to do, 

but it is a critical step in the healing process.

Being grateful might be a forced habit at first

but the more you push yourself to do it the more it will become naturally

and the easier each day it will become

Not all relationships are meant to last forever. However, through each relationship, 

we can learn and grow as individuals. 

You can heal and even emerge a stronger person following a breakup. 

You might not see it now, but this ending may have ultimately been a gift. 

And the future is full of new and exciting possibilities.

When you are loving and nurturing to yourself

and no longer need someone or something to feel complete,

you will be able to feel love in the present moment

to live a relationship in the moment,

to give the gift of being in the present for someone,

without the need for attachment and expectations.

Task: When you are overwhelmed by pain and/or emotions return to the part we learned about emotions.

Instead of feeling what you feel with your mind and your mind telling you what you are supposed to feel,

first examine the state of your mind, what is it you are feeling? 

Then scan your body and try to feel the emotions and pain only with your body, scan where the pain sits, 

explore the size, the temperature, the texture of the sensations caused by your emotions and pain.

And then try to accept, give it room in your body to be there, know that none of it is permanent. 

Start your day and end your day with being grateful about something small.

Write a journal so you can see how each day gets better, like you manage your own healing process.

Mindful Thought: Relations pt4

Today part 4 of Mindful Thoughts and Relationships: Mindfulness at work.

Example: 

You go shopping on Saturday and you visit 10 stores. In 9 of them the clerks are very friendly and helping. In 1 shop the clerk is rude. 

When you get home which one are you gonna talk about?

The rude one. it makes you really mad, you obsess about it and it keeps flipping back in your mind.

This is negativity bias at work. Negativity bias is the natural evolutionary hard wired tendency of humans to focus on threats

and it is not hard to understand why most humans and animals minds are wired to notice threats.

A threat can kill you or at least make your life unpleasant.

How might this undermine your romantic relationship?

The focus on negative events with your partner.

In an intimate romantic committed relationship this tendency shows up all the time, you share many things together, good and bad and for most relationships 9 out of 10 will be positive and make your life better.

When your partner does something wrong or she/he has a problem, you start to focus on that problem, you will start to ruminate on that treat.

And unlike other animals we can carry threats around in our imaginations, all life is organized around the idea of moving towards pleasure and rewards and moving away from threats and unpleasant things.

It also works like this in an intimate relationship.

If you are doing what you are naturally wired to do, focusing on threats, two things happen:

Your attention becomes a spotlight and when you shine your spotlight on something what happens on everything 

outside the spotlight? 

It sits in the dark.

That is why you don't see the car or house you have, that is why you don't see the 9 helpful clerks in the stores,

that is why you don't see the good things your partner did but only the negative.

When you are focused on the negative, a stress response is triggered, a neurological cocktail designed to get you away from 

threats pumps through your body, your heart rate goes up, your blood pressure goes up, the right response to escape a lion

not so much as a reaction to a store clerk.

And in addition to the animal brain, we have this much newer part of our brain, the prefrontal cortex, that part remembers and that part tells a story.  That story can become part of our relationship and change it drastically.

Example:

You have a really bad day at work, you come home, the kids are loud, and your partner hasn't made dinner yet

even when it is their turn. So what do you do?

Even if you don't lash out, at the very minimum you will feel mad.

Disappointment, negativity bias and hydonic adaptation all happen below subconscious awareness. You react 

without thinking, playing out the patterns and habits. 

Mindfulness corrects what happens below our subconscious awareness. The moment you become aware of your thoughts

and feelings, you see more clearly what is happening. 

Once you are aware of the dynamic that happens inside you, the spotlight of your attention,

your thoughts and emotions, you can start to control them.

There are 3 strong pillars forming the base of Mindfulness in our relationships:

gratitude, compassion and forgiveness.

Gratitude is the affirmation of the good things in life, it's an affirmation of the relationship

If your partner cooks dinner for you and you say thank you, you are affirming that dinner is good

but also affirming your relationship. You recognize there is interdependency between the two of you and that your partner is important to you.

She/he gives you things that are good and improve your life. Gratitude is very important in every relationship.

Let the ones around you know you appreciate who they are for you and what they do for you.

Withholding gratitude is an exercise in power in an intimate relationship. You are dis-affirming the relationship

You reject the good things implicitly, you may not mean to, you make your partner feel invisible,

you make their contribution become invisible.

People do this all the time and there is nothing intentional about it, most of us do it instinctively because this 

is our emotional toolbox and we are just picking the tool.

Gratitude is the antidote to the needy ego and hydonic adaptation, but it is also a corrective to negative bias

it is a way of making the good things visible.

When you are focused on threats and negativity, stress puts the frontal part of your brain offline, it means the social part of your brain that 

helps you make compassionate decisions is taken over by the limbic system, it becomes very easy to walk away from someone in distress, because

you perceive their distress as a threat too. 

Where you otherwise would act comforting and do something to alleviate their suffering you become defensive and ready to fight or fly.

Perhaps you don't react like this without a reason, but it is not gonna make your relationship better. 

To override patterns like this requires effort and a little bit of courage, being aware of your thoughts and emotions gives you the choice how to react,

to see your partner and yourself consciously, to look at them with kindness and compassion in moments you usually react disappointed or angrily. 

Relationships involve feeling vulnerable, fearful, uncertain and disappointed, how else  could it be?

Suffering is inherent in human life and the mind is not equipped to maintain equanimity, let alone practice compassion and loving-kindness, in the face of these difficulties. 

And what we talked about yesterday, there is also the tendency to want, even expect, the relationship to be a source of unconditional love and endless praise, to heal your childhood wounds,  to help you overcome self-loathing or to rescue you from your boredom and unhappiness or from your lack of purpose. 

Mindfulness provides the strength and awareness to cope with all of these problems. Your relationships become a vessel to help you travel deeper into yourself and, in time, to become more self-contained and less fearful or needy.

And here we arrive at the last pillar of Mindfulness; forgiveness.

When negative things happened in your relationships it becomes very easy to ruminate, it is a natural thing to do, every time we call to mind a

negative event, our brain reacts as if it is happening again, the story becomes concrete in your mind, you can hold on to it forever and it will color the relationship.

The key why forgiveness is so important is that it opens the possibility for change. If you are willing to forgive someone, you create a door for change, not only for them but also for yourself. And that will always make the relationship better. 

Forgiving someone means healing for yourself. It will make it easier to let go of the event or the person who caused you pain. 

If your relationship has real problems and is unhealthy your self is ravaged and so is your spontaneity. You have no possibility for inner development and feel shut off from the joy of life.

Abuse, emotion or physical factors, strong incompatibility, no possibility to negotiation to name a few. A relationship like that deadens your spirit; you feel lifeless inside. Your partner might be at fault, or you, or both, because of personal wounds or because the two of you are simply mismatched. 

If you repeatedly experience the relationship as having an unhealthy core, ending it may be the wise and compassionate course of action. 

Positive thinking does not mean you need to ignore threats, positive thinking is making sure you count the good things.

It can be difficult depending where you are in your life it takes strength and courage to do that, Mindfulness helps and 

it will make life better for you and your partner

You learn to work with the difficulties and disappointments that arise in all types of relationships. 

Slowly those emotions, which you previously knew only as reasons to suffer, become opportunities for exploring the mystery of 

being a flawed human being loving other flawed human beings.

Try to take what I told you into your heart, look at your partner with kindness and compassion, when it is difficult try to make the conscious choice

to do things differently.  Be in the moment and truly listen what your partner says, hear them. Let them know you appreciate what they mean to you,

as you are aware and see the good things, so will your partner. And when things go wrong try to forgive them and don't make every fight a concrete story.

A good exercise is holding a journal. Write for yourself how you started the day, begin with being grateful. Make notes of fights or moments you 

reacted strongly, turn the roles and examine what the result would have been with more kindness and compassion. Recognize the patterns

and habits that lead to struggling with each other and step by step train your mind to become aware of them before things get out of hand.

And last but not least always practice the golden rule: always count to 10 before reacting ♥

Mindful Thought: Relations pt3

Today pt 3 of Relationships and Mindfulness: we focus now on expectations

All of us have an intense desire to be loved and nurtured. The need to be loved, could be considered one of our most basic and fundamental needs. Since we were babies we feel the desire to be held and touched. 

This need is important and it isn’t surprising that most of us believe our happiness is whether we feel loved and cared for.

Having healthy relationships, is for most of us the top goal—on par with the goal of leading a happy and fulfilling life.

A relationship has two parallel streams at the base: one that moves constantly and is about desire, wants and needs 

and another more deeper and slower that is about the conscious feeling of love for the other person.

Every long term relationship goes through 3 stages:

- The first stage is solely based on needs; you are in love and the neurological storm in our brain enhances the strong desire to be with the other and

you need physical touch and want constant affirmation the other feels the same. This is all about you and your own needs.

- In the second stage a more healthy exchange appears where both partners try to meet each other’s needs and have mutual respect 

and love for each other, behaving like equals, the relationship is now about you and him or her.

- The third stage is conscious love, where you love even when your needs are not met and where the love for the other becomes part of your 

identity. Unconditional love, the love you feel naturally for a child or a pet, also comes into play. Here the relationship becomes all about him/her and no longer 

about you.

Some people have serial relationships one after another, staying in stage 1 forever and driven by this constant urge to search for love.

A relationship that reaches stage 2 has a bigger chance to succeed and become committed and fulfilling. If partners evolve through the stages 

differently the relationships can be very painful for one of them. For example one stays in stage 1 and the other one grows in stage 3.

Love is so awesome until it is not,

Love is the best feeling in the world until it’s the worst.

Love feels eternal in the moment till you break up.

There is a lot in love that feels very contradictory.

When we get into a new relationship we always arrive with high expectations, we project all our wants and needs onto the other and ignore the red flags just to surf the wonderful storm of feelings going through our minds and bodies.

Who of you has felt disappointment in his/her relationship in the past or now?

Not so long ago all marriages were arranged by parents to serve economic and social ends, by the 20th century 

the feeling of romantic love became the base for making a lifelong commitment

Our current expectations are based on our culture's concept of romance

Hollywood's happily ever after romantic comedies carry the implicit message

that if your relationship isn't ideal in all ways then it is second rate.

For many people, a relationship is considered successful only if all of their sexual and emotional needs are fulfilled, 

or their economic and social status aspirations needs to be met. 

Obviously, most of the time things don't work out in this manner, 

and often there is a feeling of disappointment in the relationship.

Many men and women have very unrealistic expectations about relationships and they

make themselves miserably by comparing their situation to how they think love is supposed to be.

There is no connection to the idea that love itself could be the actual reward.

Human beings are designed to get used to the good things and get used to the bad things,

it has to be this way or we would go crazy.

Unfortunately this has an effect on our long term relationships. What first was exciting and wonderful we take for granted

after a while, we get bored and get back in stage 1 thinking.

Our hardwired negativity bias kicks in, we start to focus on the flaws of our partner, we ruminate on things from the past, the story

of our relationship changes and that story can become anxiety and toxic. Most of us have experienced it, nobody is immune to it.

So how can mindfulness help in this?

A lot of people when they think of mindfulness they think of meditation,

or some pro guru sitting legs crossed on a cliff overlooking the ocean meditation all day

But that is not what it is, mindfulness is an approach to life, it's an approach that says whatever experience I have I try as much as possible to be present for that experience to be focused in the moment and to non judgmentally accept that experience.

There is nothing that I experience that is good or bad it is just an experience.

What will serve me, my survival and happiness, is to see that experience clearly.

Mindful Thought: Relationships pt 2

Today second part of relationships and Mindfulness. This part shows a light on how we often mirror our family culture and how that can negatively impact our relationships and life.

In the  60's and 70's a lot of groundbreaking research was done about attachment theory (Bowlby and Ainsworth to name a few) and from that many psychological researchers have examined the different ways secure and insecure attachments with our parents or caregivers affect our attachment style as adults. 

If your parents showed you love, responded to your needs and validated your feelings, you will more likely develop a secure attachment style. You then seek out and desire the same attachment style as an adult.

If you had an insecure attachment with your parents, then you may have a fragmented sense of self, which leads to low self-esteem, anxiety in relationships, doubt to trust others.

You will seek out relationships that mimic that same attachment style, not because it feels good but because it feels familiar.

The relationship with your parents is the very first one you have and the most influential example how to interact with others and communicate in a romantic relationship. The way love is expressed between parents, the way parents show love to their children. Playfulness, hugs, word of admiration, affection.

Those similar patterns you use to show love to your partner.

The ways in which anger and conflict were managed in your family plays a large factor in how you communicate with your partners today.. 

Whether or not you express your emotions openly or hold emotions in, especially negative emotions, parallels how your parents communicated with each other and with you as a child. For example, conflict may be dealt with in the family by talking openly and assertively or by not talking about it and perhaps expressing the negative emotion in passive aggressive ways. 

Conflict may be expressed in direct yet verbally aggressive ways like yelling or name-calling. 

Your styles of communication are formed by observation and direct experience of your primary role models in childhood.  

Poor conflict management is the number one predictor of divorce in couples.

Same-sex parents serve as a model for your own behavior and opposite sex parents are projected into potential partners. This also works in reverse, in the sense that you may search for the opposite of a father who was stoic and uninvolved. Another example, a person may be very sensitive to criticism and argue frequently with partners because their same-sex parent had difficulty advocating for themselves and became a "doormat" in the relationship. We tend to want to emulate our parent's relationship when it is perceived as healthy and positive.

Are we doomed to play out these patterns or can we change this?

Yes! Change starts with self-awareness! Start to identify where patterns of communication, thoughts, and feelings originate. Reflect on your childhood and try to remember the patterns you had in interacting with your parents. How was love expressed? How was conflict dealt with? How were negative emotions expressed or not expressed? Therapy is a great tool for this process. Problematic reactions and behaviors can oftentimes be traced to unhealthy parental interactions. External messages from our families about communication, self-worth, and a host of other issues become internalized and assimilated into our own thoughts.

When you have negative thoughts and self-criticism, ask yourself: Whose voice is that? 

Is this what you think and believe, or does it come from somewhere or someone else? If your parents are still living, you can also start to notice how you interact with your parents today, and then see how those patterns may be playing out in your romantic relationships. After you become aware of your patterns, learning about other ways of interacting is key, and then applying those new ways is imperative. This part is difficult! But Mindfulness will help you. In the first week we talked about the narrative and story

in our head and how to stop believing this propaganda and just see them as thoughts, nothing more.

Meditating will help you become more aware of those thoughts and patterns and you can train your mind to step out of it.

And because we are talking about this in the spirit of Mindfulness I want you to look at your parents or caregivers with compassion. Just as you are formed by your genes

and upbringing, your environment and experience, so are they, they are playing out their own patterns. Not fully aware of the consequences of their actions. Perhaps unable to change. Look at them with compassion and forgiveness. 

You are aware, you examine and break the patterns, you grow as a person and that is something to be grateful for ♥

Anyone of you listening to this that suffers great trauma, Mindfulness can help you but not give you the professional help you need. Be sure to seek out help in rl ♥

Mindful Thought: Relationships pt1

Today we start Mindful Thought with the first part of Relationships and Mindfulness.

I want to share this beautiful quote with you first:

“An outstanding love doesn’t come from two half-fulfilled people coming together to make one whole, complete life. Outstanding love comes from two whole people coming together to share and enhance their already full and beautiful lives.” ~Pia Scade

And here I come to a returning theme: self-love. Read here important part on self-love

One of the most important things to start a healthy relationship is to fully understand yourself.

If you don't you will likely enter the relationship from an emotionally dependent place. 

Communicating to your partner about your emotions and sexual side is important; hoping they will

automatically perceive who you are and what you need is a fantasy.  Make a conscious effort to become aware of your emotional reactions to people and events in your life, observe your mind and the narrative. 

Reflect on your feelings and talk about how you feel and what you notice about yourself but without 

expecting someone else to put you back together. 

A partner can’t make you happy, only you can do that and it is not their responsibility to make you happy. If you rely on them for happiness you will drain the space between you, so it is important to make sure you take the responsibility yourself.

Choosing happiness means accepting that the only person you can change is you and not looking to change others, you work on yourself and make sure you meet your own needs.

In loving yourself; you respect yourself, your ideas, wants, flaws and person, enough to not want anything lesser. If you do not treat yourself as important as you expect to be treated, you will not get the respect you deserve! Loving yourself and actually showing it, sends a signal across to a partner and makes them realize that you have standards. When the reality of your standards hit them, they would never want to treat you lesser. 

Forget trying to morph yourself into the perfect match for Mr. (or Ms.) Right. Do not try appearing a certain way to attract love or play the game to entice a partner. Stop pleasing others for the wrong reasons.

Hastened sex to achieve emotional intimacy does not work, it almost never leads to a committed union.

Don't spend time hoping someone will change, it is better to put your energy into growing as a person and

find someone who likes you exactly as you are.

It is common when attracted to someone to want to rationalize their poor behavior. If someone treats you with disrespect or chronically lets you down, take this as data about whom he or she is as a person. If you try to talk with someone and he or she dismisses you or rationalizes mistreatment of you, take this seriously; this may not be a suitable match. If a someone says they are not looking for “anything serious” or they need a lot of “space,” let them go. This person is not in the same place you are and may not want the same things you want. Believe what people communicate about themselves. If they are acting immaturely or disrespectfully, or saying things that hurt you, move on. It is not your job to show someone a better way; it is your job to work on growing as a person.

Always maintain a degree of space and independence.

It is unhealthy to allow someone or a relationship to absorb your identity and to lose yourself as a person. Keep your own rituals, your own activities, and your own friends. Spend a healthy time apart doing your own thing to nurture your soul ♥

The Center welcomes Raeven and Juju as new mentors!

Good news, we have two new mentors at the Center. 

Raeven  and Juju you probably all met at the meditations are both great additions to our Center. Raeven will lead the meditations on Saturday and Sunday at 1pm SLT. Come say hi and get to know her!

Juju will share meditations, documentaires and movies about meditation and mindfulness in her event. 

Two new screens are installed at the Center to make it easier to watch those together. Be sure to contact her if you have a great clip to share. 

Do you want to be part of the Center too and share something to our members? Contact me in world ♥

Buddhify App

Raeven brought to my attention a great meditation app she found and we share it with you: Buddhify

Guided meditations for wherever you are

The central idea in buddhify is that you don’t have to find time for meditation, instead it comes to you. That is why all our meditations are categorised by what you’re doing or how you’re feeling. So you’ll find guided meditations for Walking, Stress & Difficult Emotion, Work Break, Going to Sleep, Waking Up and many other different categories. Written and voiced by our range of hand-picked teachers, the sessions last from 4 minutes all the way through to 30 minutes.