Mindfulness practices to cultivate calm and kindness through the ups and downs of everyday life.

Mindfulness can help us cope more effectively with short- and long-term stressful situations. These practises help cultivate an awareness of thoughts and actions allowing us to notice when we react in unhelpful ways.

By practicing Carla-Jo’s meditations regularly you will begin to create more healthy habits of mind; developing calm and kind ways of responding to life. Delving deep into your mindfulness practice you will discover the beauty of present moment awareness. These meditations will enable you to feel more steady in coping with life challenges and help you to embrace everything that's beautiful in life.

 Photo by Simon Migaj on Unsplash

Mindfulness of Breathing Meditation

The Kindly Breath Meditation

Mindful Listening Meditation

Opening to Pleasant Experiences

Mindfulness of the Body - Hands

Mindfulness of Thoughts

Kindness to Self - Using Phrases

Breathing Space

Kindness to Self - Using Imagery

Mindfulness of the Body- Feet

The Body Scan

Connection Meditation

Exploring the Breath

Open Awareness

Belly Breathing

Grounding Meditation

Mindfulness Breathing with Less Guidance

Mindfulness of Breathing with Less Guidance

Tension Release Meditation

Breathing Space with Kindness

Gratitude Meditation

Safe Place Meditation

Breathing Meditation with Counting

Softening the Body and Mind

Exploring Focused and Open Awareness

Loving Kindness Meditation

Reconnecting to the Body

Cultivating Calm and Steadiness

Walking Meditation - Out and About

Mindful Breathing 10 Minute Practice

Arriving in This Moment

Settling Before Sleep - Meditation 1

Winding Down Before Sleep

Soothing Meditation to Help with Sleep

Calming Your Busy Mind Meditation

Lovingkindness and Connection Meditation

Carla-Jo Geraghty

Mindfulness Teacher and Mentor

AFGHANISTAN

ALAND ISLANDS

ALBANIA

ALGERIA

AMERICAN SAMOA

ANDORRA

ANGOLA

ANGUILLA

ANTARCTICA

ANTIGUA AND BARBUDA

ARGENTINA

ARMENIA

ARUBA

AUSTRALIA

AUSTRIA

AZERBAIJAN

BAHAMAS

BAHRAIN

BANGLADESH

BARBADOS

BELARUS

BELGIUM

BELIZE

BENIN

BERMUDA

BHUTAN

BOLIVIA

BONAIRE, SINT EUSTATIUS AND SABA

BOSNIA AND HERZEGOVINA

BOTSWANA

BOUVET ISLAND

BRAZIL

BRITISH INDIAN OCEAN TERRITORY

BRUNEI DARUSSALAM

BULGARIA

BURKINA FASO

BURUNDI

CAMBODIA

CAMEROON

CANADA

CAPE VERDE

CAYMAN ISLANDS

CENTRAL AFRICAN REPUBLIC

CHAD

CHILE

CHINA

CHRISTMAS ISLAND

COCOS (KEELING) ISLANDS

COLOMBIA

COMOROS

CONGO

CONGO, THE DEMOCRATIC REPUBLIC OF THE

COOK ISLANDS

COSTA RICA

COTE D'IVOIRE

CROATIA

CUBA

CURACAO

CYPRUS

CZECHIA

DENMARK

DJIBOUTI

DOMINICA

DOMINICAN REPUBLIC

ECUADOR

EGYPT

EL SALVADOR

EQUATORIAL GUINEA

ERITREA

ESTONIA

ETHIOPIA

FALKLAND ISLANDS (MALVINAS)

FAROE ISLANDS

FIJI

FINLAND

FRANCE

FRENCH GUIANA

FRENCH POLYNESIA

FRENCH SOUTHERN TERRITORIES

GABON

GAMBIA

GEORGIA

GERMANY

GHANA

GIBRALTAR

GREECE

GREENLAND

GRENADA

GUADELOUPE

GUAM

GUATEMALA

GUERNSEY

GUINEA

GUINEA-BISSAU

GUYANA

HAITI

HEARD ISLAND AND MCDONALD ISLANDS

HOLY SEE (VATICAN CITY STATE)

HONDURAS

HONG KONG

Take a moment out of your busy day to breathe and cultivate kindness. Kindness is so important to help melt away daily stressors and yet it can often be overlooked. Take 3 or 7 minutes out and bathe in kindness.

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 



In this meditation we practice softening the body. So often throughout the day tension builds up and up leaving us feeling exhausted and uncomfortable. When our body is tense its a reflection of our busy mind. As we soften our body and mind we feel more calm and energised. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com

You’ve probably noticed that when you are trying to meditate that there are lots of thoughts popping into your head taking you away from paying attention to your breath. This practice is an opportunity to bring more awareness to this and see if you can begin to let the thoughts go using the breath as an anchor.

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used alongside therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 


This meditation helps you to cultivate your present moment awareness. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used alongside therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 

In this meditation we imagine a place where we feel safe and allowed to be fully all we are. Cultivating this sense of acceptance and safety can help us to feel calm and peaceful. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com

Take this time to reconnect to you, to deeply listen and sense how you are and cultivate self care. In the meditation we practice bringing a loving awareness to all that's arising within. 
To find out more about Carla-Jo her work please see www.carlajo-mindfulness.com 
Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 
Photograph is by Kyle Cotterall on Up Splash 


In this kindness to self meditation we gently cultivate a sense of warmth and kindness to ourselves using phrases like 'may I be well'. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 

This meditation helps you to begin to soften the tension and stress in your body by using the power of the breath. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 

In this meditation we open our awareness to become vast like the sky, allowing both pleasant unpleasant experiences to appear and disappear without getting attached to them or judging them. Resting in each moment as it arises, we’re not trying to get anywhere…we are just witnessing with a soft, gentle, kind awareness all that passes by. Practicing this we can cultivate a sense of calm and clarity. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used alongside therapy to help to support you. 
For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 


This meditation helps you to develop a sense of calm and kindness towards yourself.

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 

This meditation is offered to help you calm your busy mind. Carla-Jo guides you to place your attention on your hands and breath to help you calm the mind down. With practice this can help you to feel a sense of presence and stability. 


To find out more about Carla-Jo and her work please see carlajo-mindfulness.com


Please note: If you are struggling with your mental health then please seek professional help. These meditations are not a substitute for that but can be used along side therapy to help you.


Photo by Harli Marten on Unsplash.







This meditation can help you to feel calm, reconnected, and steady. Sometimes the business of life can feel overwhelming. In this practice I invite you to connect to your breathing, to feel yourself supported by the earth and I support you in cultivating a tender, gentleness towards yourself. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used alongside therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com

 The beautiful cover photo is by JJ Ling. 

Multiple studies now show that practicing gratitude helps your wellbeing and can lower stress levels. This meditation guides you through a simple gratitude practice which can help you to feel a sense of calm and contentment. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 



Some days we just feel flustered, disconnected, frazzled. Our being is crying out to stop, to pause and to reconnect. In this meditation we bring our awareness to the body and breath, which helps us feel grounded and steady. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 
For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 

This meditation uses imagery to help you begin to cultivate kindness towards yourself and can help you feel more peaceful.  

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 


In this meditation we explore focused and open awareness, with particular reference to the breath. In focused awareness we learn to pay attention to one thing at a time. This can help us to feel a sense of calm stability. With open awareness we can observe how our moment to moment experience is constantly changing, this can help us to live a more harmonious life because we are perceiving it more accurately. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com

This is a guided mindfulness meditation to help you cultivate a sense of peace and steadiness in the present moment. If you are feeling a little stressed or anxious, this can help you to come back to the present to find peace within.

To find out more about Carla-Jo and her work please see carlajo-mindfulness.com

Please note: If you are struggling with your mental health then, please seek professional help. These meditations are not a substitute for that but can be used alongside therapy to help you. 

Photo by Yuriy Kovalev 

Cultivating Peace in this Moment

Opening to pleasant experiences allows you to begin to strengthen the parts of your brain that create and notice the sensations of pleasure and happiness. This meditation can help you to create a sense of open hearted calm. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 




This connection meditation helps you to develop compassion for others and in doing so it can help you to feel calm, connected and happy.

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you.

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 

Photo by Hudson Hintze on Unsplash 



This meditation helps you to come back to the present moment by connecting with the breath. It helps to stimulate the calming system in your body. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 

This meditation will help you to reintegrate your mind and body allowing stress and anxiety to begin to dissolve.

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 

In this meditation we bring a curious attention to our breath, we deeply explore the physical sensations, moment by moment . By doing this we anchor ourselves in the present moment, we begin to dissolve stress and tension and we see more deeply into the fluid nature of life. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you.

 For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 

This mindfulness of breathing practice has less guidance than usual so you can have more space to focus on your practice. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

This body scan meditation invites you to gently move your awareness around your body. Try and leave behind any preconceptions about what you should feel and instead try to simply observe what you find with a soft, kind awareness. It can help you to dissolve tension and stress allowing you to feel a sense of calm. 

Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. 

For more on Carla-Jo and her work please see www.carlajo-mindfulness.com 

Taking the time to settle your mind and body before sleep is so important to ensure you have a good night of rest. In this short practice Carla-Jo helps you to begin to calm your body and mind. The meditation finishes with a short gratitude practice which can help you to cultivate feelings of goodness allowing you to have a positive state of mind as you drift off to sleep. 


To find out more about Carla-Jo and her work please see carlajo-mindfulness.com Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help you.
