HERE Meditations

Get comfortable, close the eyes, and shake out all the wiggles! Relax the whole body, shoulders, face, jaw, tummy, arms, hands, legs and feet. Imagine you are laying on a soft white fluffy cloud, resting here all comfy and cosy...It feels so nice to be here...You look up and see the bright blue sky above you...The sun has got his hat on today, thank you sun! You are so warm here, the sun is shining down on your face...You slowly start to drift high into the sky...You hear the sound of birds flapping their wings beside you...And notice other clouds slowly and calming passing you by. Feel like all worries are melting away from you...

Get comfortable...Close the eyes... Find softness in the breath and relax the whole body. You are completely welcome here as you are. Let go of anything you are holding that might be weighing you down. Think about what is important to you, what do you value the most? Reflect on what means the most to you in your everyday life. Your values and what you regard as important is what makes you who you are. Do you value time to yourself, with family and friends, perhaps what you value most is self-care, being honest, showing kindness, making strong connections with those around you, new experiences, a healthy lifestyle, love, support...

Lie down and let your whole body relax...Close down your eyes, or place something over them. You feel all cosy just like a fluffy bunny settling down for the night! Slow down your breath as you lay here all floppy and relaxed... Imagine a lovely fluffy bunny comes hopping over to you! It makes it way to you slowly and quietly... It wants to say hello!

Settle in, close your eyes and relax whole body. Sink into the earth below... Let go here, you are safe and you are welcome exactly as you are. think of something of someone you love, breathe it into your heart… Remember all the good. Having a balanced heart means opening yourself to care, love, and forgive, yourself and also those around you.

Grab a blanket and get cosy. You can do this anytime yourself, with your students, or with your family members too. Simply click on the audio link and settle in.

Let's settle in, close the eyes and relax whole body. Imagine you're a happy hippo laying in the sunshine, feeling the warmth on your belly and face! Let yourself be really floppy like a relaxed hippo ~ You are in the perfect place! Sink into stillness and peace here.

Settle in, close your eyes and relax whole body. Sink into the earth below... Let go here, you are safe and you are welcome exactly as you are. Let go of any worries about the past... the future... and leave your worries at the door. Sink into stillness and peace... Feel your presence in this moment.

As the leaves fall around us, we can learn to let go of what we don't need or want. Imagine you are on the top of a tree, the leaves falling all around you... When you are ready, you let go of the tree and whoosshh you're taken with the wind! This feels a bit scary but also very exciting! Float softly in the wind, you feel so light and free. You can go wherever you want to on this journey!

Relax your body and sink into the earth below. As you soften the face and body, feel yourself melt into the earth. Let go of any tension you're holding physically, in the abdomen, the heart, and let go of weight on the shoulders. You are held here... Begin to slow down your breath... Let go of thoughts in the mind, and focus on the breath... Soften, lengthen, relax.... Now ask yourself the question, "what can I let go of right now?"....

"Imagine walking through a beautiful garden or meadow, hearing sounds of birds, trees, and the breeze… Seeing beautiful colours, a sunrise or sunset…It feels warm here. You find some lush green grass, perhaps in a lovely little tucked away corner, or maybe by a lake… It is surrounded by beautiful smelling flowers… Imagine resting in it….”

Grab a blanket and get cosy. You can do this anytime yourself, with your students, or with your family members too.

Imagine you are walking down a beautiful path, you look up and you can see the moon which is shining down on you and the space around you. You look ahead and see it's shining on a beautiful calm lake. Walk over and sit down by the lake. It's cool here. You feel the breeze gently on your skin. What do you see? Fish jumping out of the water and tall trees. What do you hear? Branches blowing in the breeze, the sound of an owl, gentle lapping of water. You feel so peaceful and calm here...

"Imagine you are walking along a path, the sun is setting before you, the trees and slowly swaying in the breeze, and you feel a lovely cool temperature of the air on your skin. You see a calm lake before you, which looks so still, and peaceful, and inviting, so you gently walk over to the lake and sit before it. Notice the ground beneath you, and any sounds that surround you. You feel calm and relaxed here. Now begin to practice your Sitali Breath, aka the cooling breath..."

Get comfortable and lay on your back. Imagine you are an early flying high up in the sky! You are a beautiful, strong Eagle with huge wings, flying higher and higher. What do you see below you as you fly? Enjoy the journey and feeling relaxed here. Your body is still and light as you float slowly and gracefully through the sky. What can you see around you? You are free to fly wherever you wish! Where would you like to go?

Let go of your day so far, and arrive in this space. Allow thoughts to come and go, then bring awareness back to the breath. Be kind to yourself, to the thoughts that do appear.... Find a sense of grounding and peace in this moment. Wherever your mind goes, notice the thoughts, and bring your awareness back with kindness.

Remember all the things you can be joyful for. The sunshine, our friends, our family, warmth and safety. Our joy is always there within our hearts, we just have to remind ourselves how to find it!

Welcome the feeling of joy into your day with this practice. Allow yourself to experience bliss and gratitude. Sit in stillness and welcome in the environment around you, the breath, the body connecting to the ground, and bodily sensations. Now welcome all the goodness around you in your world. What can you be thankful for in this moment? Allow feelings of gratitude to fill the mind and body.

Joy for being alive, for being fed, for having warmth, safety, a good friend... Allow these feelings to expand through the body.

Also allow yourself to feel any negative thoughts that arise, such as disappointment and insecurity. Welcome these, then again come back to all the goodness around you. And when it feels right, let the negative go. Set an intention to feel joy and gratitude throughout your day, whatever happens around you. You can control your ability to feel happy and joyful within yourself.

Sometimes all you need to do is stop. When you feel yourself becoming stressed, angry, frustrated, sad or even excited… Stop and notice. Notice what is making you feel this way… What are you doing or thinking in that moment that has caused this feeling. Congratulate yourself for pausing and noticing. This is all part of using practice as a form of exploration and self enquiry. Because whatever arises, is completely ok. Simply notice.

Lighter days are ahead. Just like the lotus flower, we can move through even the toughest of challenges and murky water, emerging stronger and more beautiful on the other side.  Feel your roots grounding you into the earth… Feel your gentle heartbeat and slow down the breath….  Feel connected to yourself, and to nature…  It is within us to rise through challenge, just as the lotus flower does.

A meditation for children and families on reaching our goals.

In challenging times it can be easy to respond with stress. But this tenses our bodies and clouds our thoughts. So in these moments, try to cultivate peace instead. Remember to pause… Relax your face, shoulders and abdomen… And find a softness in your breath. Then remind yourself of the mantra: I breathe in calm, I breathe out stress.

Although we’ve moved through the challenges of last year, this year will also bring challenge and uncertainty. It also brings the opportunity to fulfil our potential, practice more self-care, to be there for others and also ourselves. Be still in the moment we’re in right now. Take things moment by moment. Every day provides fresh opportunity.

Every day we have the ability to choose. We can choose to feel thankful and peaceful, or we can feel sad or anger towards what we can’t do, what we don’t have, or what we haven’t achieved yet. What do you choose today? However you feel right now, let's take a moment to be thankful and appreciate a few things in our world.Think to yourself: “I am thankful for this person… I am thankful for this place… I am thankful for this food… I am thankful for this thing… I am thankful for all that I am.” Remember the importance of finding peace and happiness in your day, and filling your heart with gratitude each and every day.

Why practice yoga and meditation? To draw in a sense of calm and focus in our minds, and help our bodies by moving and creating fresh blood flow and energy within. When there is a lot going on around you... You may not feel like there is time to practice to heal your mind and body... But it is important to prioritise your health and well-being.

We share this earth together. We have shared emotions and experiences, especially during this time. Allow your breath to bring you to the present. We can easily get caught up with worries from the past and the future. And at a time when we can be feeling quite disconnected from each other, it’s important we connect back to ourselves, and to another.

In times like these we are all experiencing particularly high levels of uncertainty, which can lead to anxiety and stress. We can train ourselves to have a Relax Response, and respond to stress in a calm way. Bring your awareness to yourself. Feel grounded. Let go of any worries, responsibilities and things that concern you right now. All you need to do is be here with your body and your breath.

When you take moments to pause, you will feel any burdens you are carrying drift away. Take these few moments for yourself to pause in the breath and mind. Led by HERE Co-Founder Jen Armstrong, in partnership with Family Support, Hammersmith & Fulham. 

Wherever you are, take a few moments to become nice and still and settled in the body. Find moments of stillness between each breath, which can help with a mind full of chatter. Connect to the here and now, the present moment, and find peace in the heart. Led by HERE Co-Founder Jen Armstrong, in partnership with Family Support, Hammersmith & Fulham. 

Take a moment for yourself to clear away stress and let go all that is weighing you down. Meditation led by HERE Co-Founder Jen Armstrong, in partnership with Family Support, Hammersmith & Fulham.

During this shifting time we are experiencing, what can we choose to let go of, to make room for the new. Think of something that has been heavy in your heart and mind and taking up important space within you. This meditation guides you through letting it go. By HERE Co-Founder Jen Armstrong, in partnership with Family Support, Hammersmith & Fulham.

Grab a blanket, close your eyes and get cosy with this "Peaceful Ocean Visualisation" by HERE Co-Founder Jen Armstrong, in partnership with Family Support, Hammersmith & Fulham.

Grab a blanket, close your eyes and get cosy with this mindfulness meditation from HERE Co-Founder, Jen Armstrong, in partnership with Family Support, Hammersmith & Fulham.