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

Full Body Breathing

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 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 (Using Phrases)

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

This meditation can help you to feel calm, reconnected and steady. Sometimes the business of life can feel overwhelming. In this practise 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 along side 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. 

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.







Loving kindness meditation brings out our natural capacity for connection and love for ourselves. It helps us to feel less separate and alone. In this practice we practice cultivating love for two beings that we have a strong connection to (this can also include pets). Then we imagine them showering us in love and we finish by cultivating love for ourselves. 

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

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 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 

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 


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 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 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

We can sometimes feel so lost in our mind, so caught up in thoughts that we completely disconnect from our body. When we can begin to bring our awareness back into the body it can help to break the unhelpful thought cycles, it can help you to feel more grounded and present. It can also help you tap into your intuition and connect with who you really are. 

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 Andressa Voltolini)

So much of the time we are lost in the past or carried away by the future, mindful walking can help us to come back to the present, to see what is going on for us and to meet everything that arises with non- judgement an care. When we do this we see more clearly, make wiser choices and can feel more grounded and calm. Thank you to Kathy and Cyndee for inspiring me to do this. May it help you all on your mindfulness journey. 

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 Nicolas Cool on Unsplash


This mindful breathing practice is for those of you looking to start practicing meditation for longer than 3/7 minutes. Connect with your breath and deepen your awareness, cultivate a space of inner trust and calm...begin to see your inner world more clearly so that you can make wiser choices and take better care of 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 information on Carla-Jo and her work please see www.carlajo-mindfulness.com  
The photograph is by Alex Shutin on UnSplash.  


You’ve probably noticed that when you are trying to meditate that there are lots 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 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 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 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 

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 focus our awareness on the movement of the belly/abdomen as we breath in and out. As well as helping us to cultivate mindfulness, abdominal breathing stimulates the calming/soothing system in the 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 

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 

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 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. 

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 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

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 

Often when we are stressed we breath in a shallow way. This meditation encourages you be aware of the movement of the breath in the body. When we deepen our awareness of this it helps us to feel 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 