The breath is our friend, a faithful companion who is with us from the beginning to the very end. This meditation, inspired by the MSC programme (Mindful Self-Compassion), leads into a breathing meditation with a special focus on appreciation and gratitude for the support we can feel when we turn to the breath.

At the same time, it is a helpful breathing meditation that can strengthen the ability to concentrate, direct and hold attention on a chosen object - in this case, the breath.

The body scan is a classic attention gathering meditation that not only strengthens the ability to concentrate, but also allows you to get to know your body and its signals better. Being aware of body sensations and understanding them better and better is essential on the path to a conscious and holistic life. We are simply more than a head that is transported from A to B.

This guided meditation also focuses on the aspects of appreciation and gratitude for this miracle of a body and for all the large and small services that our body provides us with every day. The body and its functions are anything but self-evident.

Thich Nhat Hanh: "Today I am grateful for the absence of toothache." 🙂

The breath is not suitable for every person and in every situation in order to stay connected with yourself. For example, we need the breath to speak, so it won't be helpful in the middle of an argument. But even in quiet moments, the breath is not always the best choice for everyone.

This meditation helps to find your own individual anchor, which can help to "anchor" your attention and bring it back when you get distracted. The body offers a lot of other options that are worth trying out.

Once you have found your own anchor, you can use it at any time in everyday life and also to stabilize yourself in meditation.

The 3-Step Breathing Space is a wonderful short meditation to bring a pause into your day and stop for a moment, getting out of the autopilot. It allows to re-anchor and ground yourself and then continue with the activity at hand, but with a little more clarity and awareness.

One can meditate and practice the 3 steps with this guided meditation and then transfer the technique (1-mindfulness 2-breath 3-whole body) into your daily life to live more consciously and to be more present in whatever you do.

This meditation is for parents and for anyone who lives and/or works with children.

Our innate tendency towards negativity keeps getting in the way of our everyday lives, especially when it comes to the challenging task of guiding children through life. We have to keep reminding ourselves of the unconditional love and kindness that is at the core of our relationship.

This guided meditation brings us into the soothing system and strengthens the love and the kind heart that is always there, something we can lose sight of in everyday life.

The self-compassion break (created by Dr. Kristin Neff) strengthens kindness towards yourself.

When we are having a hard time, it doesn't make sense to be harsh or critical of ourselves. Unfortunately, we are often used to blaming ourselves and criticising ourselves for our mistakes. Shouldn't we know better? "Why did I do or say that again, why didn't I do that?"

Self-compassion strengthens the realisation that we are human, just like everyone else. We also deserve understanding, patience, forbearance or comfort, just as we would talk to a good friend when they are having a hard time. We simply allow ourselves to be human and not always do everything "right" or sometimes not feel so good.

This meditation guides you into awareness on breathing, on the body as a whole, on thoughts and on emotions. You can notice that all is interconnected, that thoughts trigger bodily sensations, emotions and vice versa.

Doing this practice regularly will allow you to better notice your inner processes in your daily life.

The "Happy Place"-meditation is a guided practice to find and strengthen a place of peace and well-being within ourselves that is always available when we need these qualities.

Finding and consciously spending time in your own place of well-being strengthens your resilience and invites you to immerse yourself in your own soothing system in order to strengthen resources for everyday life and living.