Kristy Arbon

Somatic Self-Compassion Creatrix

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be full with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.”

Take a 90-minute Attention Restoration Meditation break at work for renewed focus; use earphones to block noise and sit for a few moments after.

The Source: Attention Restoration

Practice Attention Restoration Meditation every 90 minutes at work for renewed focus; use earphones and take a few moments to sit and "be" afterwards.

Song of the Waterfall: ARM

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds and image courtesy of listeningearth.com.

Take an Attention Restoration Meditation break every 90 minutes at work to give your mind a self-compassion break and resume work with renewed focus.

Water Over Pebbles: an ARM

Take an Attention Restoration Meditation break every 90 minutes at work to renew focus and give your mind a self-compassion break.

Morning Forest: Attention Restoration

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by JJ Harrison (jjharrison89@facebook.com) - Own work, CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=15717619

Take an Attention Restoration Meditation break every 90 minutes at work, use earphones, and enjoy nature sounds for renewed focus.

Rainbow Bee-Eater and Friends: an Attention Restoration Meditation

Enjoy an attention restoration meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be full with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by Aviceda (Own work) [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

Take a self-compassion break every 90 minutes at work with an attention restoration meditation using earphones and nature sounds.

White Throated Gerygone and Friends

Enjoy an Attention Restoration Meditation (ARM) at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by Ralf Lotys (Sicherlich) - Own work, CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=369466.

Take an Attention Restoration Meditation (ARM) every 90 minutes at work to improve focus; use earphones to block out noise and take a few moments to sit afterwards.

Edge of Alder Swamp: ARM

Allow your stress to flow out of your body and down into the earth to be transformed into light and ease. Photo by Jan Zikán on Unsplash

Let stress flow down into earth to be transformed into light and ease, suggests Jan Zikán's photo on Unsplash.

Releasing Your Stress to the Earth

Take an Attention Restoration Meditation break every 90 minutes at work to renew focus and practice self-compassion.

Distant Waters with Robin and Wren: ARM

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Photo by Bryan Rodriguez on Unsplash.

Take a self-compassion break with an Attention Restoration Meditation every 90 minutes at work to renew focus; use earphones to block out noise.

Morning in the Primeval Forest: an Attention Restoration Meditation

When we bring our kind awareness to our head, our heart and our belly, we can tune in to what's going on in our body, calm ourselves, and tap into the wisdom in our body. Photo by Ben White on Unsplash

Tune in to your body, calm yourself, and tap into your body's wisdom by bringing kind awareness to your head, heart, and belly.

Head, Heart, Belly Awareness

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by JJ Harrison (jjharrison89@facebook.com) (Own work) [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

Take an Attention Restoration Meditation every 90 minutes at work using earphones and nature sounds to renew focus and give your mind a self-compassion break.

White-Browed Babbler in the Morning: an Attention Restoration Meditation

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be full with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by Mdekool (Own work) [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0) or GFDL (http://www.gnu.org/copyleft/fdl.html)], via Wikimedia Commons

Take an Attention Restoration Meditation break every 90 minutes at work for renewed focus. Use earphones and nature sounds to block out noise.

Mixed Flock of Thornbills: ARM

Come home to your old friend, the breath. As you tune in to the cycle of your breathing, like waves on the ocean rising and falling, feel your mind quieten as you center your awareness.

Center your mind by focusing on your breath, treating it like the rising and falling of ocean waves.

Breathing in Waves

Offering your body a little kindness and gratitude in this moment. Tending to this body that has always done its best to take care of you. Photo by Audrey Fretz on Unsplash.

Show gratitude to your body for always taking care of you.

Keeping Your Body Company

Enjoy an Attention Restoration Meditation break at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by Aviceda (Own work) [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

Take a 90-minute break at work for Attention Restoration Meditation, using earphones to block out noise and enjoy nature sounds.

Jacky Winter: an Attention Restoration Meditation

Visualizing your thoughts traveling on your in breath and being integrated into your vast, wise, deep body. Allowing any residual thoughts to leave via your out-breath. Photo by Silas van Overeem on Unsplash

Visualize thoughts entering on the in-breath, integrating in the body's wisdom, and leaving on the out-breath. Photo by Silas van Overeem.

Releasing Thoughts

Take time to settle and become aware of sound in your environment. Grounding in the sensation of listening gently. Tending to any stress, and allowing sound to come to you.

Become aware of your surroundings by listening to sounds around you, tending to stress and allowing sounds to come to you.

Settling & Grounding Awareness In Sound

Checking in with three sources of wisdom in the body - head, heart, and belly. Simply asking these sources of wisdom what they know, and waiting to see if there is a response. Not requiring anything of our body; simply connecting with our body wisdom.

Connect with your body's wisdom by checking in with your head, heart, and belly, asking them what they know without any expectations.

Head, Heart, Belly Wisdom

Bringing awareness to different kinds of sensory experience and feeling the benevolence in each experience’s offer of information about our level of comfort at the moment.

Be aware of different sensory experiences and how they indicate your level of comfort.

The Benevolence Of Sensory Experience

Drawing on the wisdom of our head, heart, and belly when we are facing something challenging and want to find some clarity and support from our body.

Use head, heart, and belly for clarity and support in facing challenges.

Head, Heart, Belly Wisdom For A Dilemma

Savoring a pleasant sensation at the moment to tap into hedonic wellbeing, then anticipating a nourishing experience in the future to tap into eudaemonic wellbeing.

Enjoying the present for happiness and looking forward to future fulfillment for fulfillment.

Hedonic And Eudemonic Feelings

Bringing awareness to environment-expanded sensations of sight and sound, then settling in to noticing body-centered sensations and making any adjustments that invite more comfort, ease, and support for your body.

Bring awareness to environment & body sensations for comfort & support.

Expand, Center, Adjust And Settle

A lightly-guided movement-to-music practice that invites you to tune into the natural inclinations of your body, moving in a way that feels right. No one is watching. Go for it! Music by Mystery Mammal: "Greenhorn," "Bigger than This," "Starchild," and "Leer" (CC by 4.0). Photo by Ahmad Odeh on Unsplash.

A movement-to-music practice with Mystery Mammal's music invite you to tune into your body's natural inclinations and move without anyone watching.

Invitation To Intuitive Movement

Moving your awareness down your body, noticing places of tension, and inviting your muscles to release. Image by Brooke Cagle on Unsplash.

Focus on tension areas and release muscles by moving awareness down the body.

Body Scan Inviting Muscles To Release

Letting your body know that you wish to hear what they need, and responding to that need. Checking in with how your body feels and how they want to be tended to. Acknowledging anybody's experiences that are not understood, and allowing some parts of our experience to be in the realm of mystery. Image by Constantinos Panagopoulos on Unsplash.

Listening to your body and acknowledging its needs, while also allowing for mystery in your experiences.

Messages And Mystery Of The Body

Finding our center and then giving our emotions, our internal parts, a home within that grounded place. Finding a way to be with our experience, to allow ourselves to be who we are, to have our experience. Photo by Shane on Unsplash

Find your center, give emotions a home within it, be with your experience, and allow yourself to be who you are.

Calling Our Emotions Home

Holding tension in your system kindly, knowing that your body is wanting to protect you. Releasing any need to do or be anything in particular right now. Connecting in common humanity with others you're in community with. Photo by Narciso Arellano on Unsplash.

Kindly hold tension in your system, release the need to do anything specific & connect with others in common humanity. Photo by Narciso Arellano.

Honoring Tension And Common Humanity

A guided movement-to-music practice inviting transitions from sitting to standing to moving, and back to sitting again. The final track in this audio file, "Hachiko (The Faithful Dog)," by The Kyoto Connection is licensed under an Attribution-ShareAlike 3.0 International License. The remaining tracks are offered under CC0 Public Domain Dedication/No Rights Reserved: Soft and Furious "Craving Ending" and "Soft and Nothing;" Mystery Mammal "Greenhorn," "Leer," "Bigger than This" and "Starchild;" Loyalty Freak Music "Monarch of the Street," "People are Spinning;" TRG Banks "Swan Ride." Image by Ahmad Odeh on Unsplash.

Guided movement-to-music practice with transitions from sitting to standing, featuring tracks by various artists and a final track by The Kyoto Connection.

Somatic Self-Compassion Movement

Inviting the wise, compassionate part of you to get some perspective on tension in your body. Getting into a relationship with tension in your body. What does your tense part want to say? What do you want to say to them? This practice uses principles of Internal Family Systems. Photo by Sergiu Vălenaș on Unsplash.

Using Internal Family Systems, explore the tension in your body by inviting your wise and compassionate self to communicate with the tense part.

Connecting Kindly With A Tense Part

Tuning into a difficult situation and exploring our motivation from a place of fear, then turning to see what our motivation is from a place of love. Drawing on our innate wisdom and compassion to offer insight and guidance. Image by Renee Fisher on Unsplash.

Explore motivation from fear to love, use innate wisdom and compassion to offer guidance in difficult situations.

Motivation From Love And Fear

Giving your body permission to relax and release, even if just for a moment. Honoring this hard-working body in this practice. Photo by Carl Newton on Unsplash

Honoring your body by giving it permission to relax and release in the practice of mindfulness.

Body Scan Release

Spending some time bringing awareness to the life-giving energy of the breath. Practicing some gratitude for this old friend. Photo by Le Minh Phuong on Unsplash.

Practice gratitude for the breath, a life-giving energy.

Breath Gratitude

Focusing your awareness on the breath and resting with this very simple, constant body process. How is it to rest your awareness on the breath for a while? Photo by Elijah Hiett on Unsplash.

Resting your awareness on the breath is a simple way to calm your mind and focus your attention.

Immersing Yourself in Breath Awareness

Resting your awareness gently on your breathing. There is nothing else to do except to notice that you are breathing. Allowing your experience to be simple and nourishing. Photo by Egor Vikhrev on Unsplash

Focus on breathing, notice and allow the experience to be simple and nourishing.

Breath Mindfulness

Gratitude for Small Things Photo by David Bartus from Pexels

Photo of gratitude for small things by David Bartus.

Gratitude for Small Things

Including Ourselves in Our Circle of Kindness

Intentionally breathing in kindness. You especially need kindness right now and you can breathe this in for yourself. Breathing out whatever you don't need right now - intentionally letting go of difficulty.

Breathe in kindness, breathe out difficulty - intentionally letting go.

Breathing Kindess In, Releasing Difficulty Out

A simple exercise in dealing with difficult emotions. Photo by LucasVphotos on Unsplash

What Do You Need Right Now?

You are not alone in your experience of sadness. Everyone feels just like this sometimes. This is a common humanity experience. You can keep yourself company. Photo by Eye for Ebony on Unsplash

Sadness is a common humanity experience; everyone feels it sometimes, and one can keep themselves company.

You Are Not Alone

An exercise on how to deal with the temporary state of uncertainties.

Learn to handle uncertainties with this exercise.

This Is a Temporary State

Taking a moment to slow down with your anxiety and to honor the fact that you feel anxious because you care. Honoring the person who is feeling anxious.

Honoring anxiety as a sign of caring and acknowledging the person feeling anxious.

Anxiety Caring Connection

We need to take care of ourselves so that we can take care of the people and tasks in our daily life. Take a few moments to connect with yourself and to remind yourself that you are worthy of your own care and concern and the reason you feel stressed is because you are a deeply caring person. Photo by Sasha Freemind on Unsplash

Self-care is essential to be able to manage daily tasks and care for others; taking a few moments to remind ourselves of our worth and caring nature can help reduce stress.

You Are A Deeply Caring Person

Noticing the gentle rhythm of your breathing, the way your body is sweetly rocked by the breath.

Focus on your breathing and feel the gentle rhythm as your body is rocked by your breath.

Being Rocked By The Breath

Gifts can come from within. We don't need approval or permission from the external world to use our gifts, or to cherish them. Photo by Ben White on Unsplash

We don't need external validation to use and value our gifts, as they come from within.

Compassionate Visitor's Gift

We don't choose to have difficult emotions. They are not ours to claim. We didn't create them, we can release them, and they don't define us. We can find a little relief at the moment by choosing to not hang on to difficult emotions. Photo by Julia Caesar on Unsplash

Don't claim difficult emotions, release them instead; they don't define us. Find relief by not holding onto them.

This Emotion is not Me or Mine

When we're feeling great, when our own cup is full of feelings of wellbeing, we can make ourselves even happier by offering those feelings of kindness and wellbeing out to other people. Photo by Derek Mack on Unsplash

Sharing feelings of kindness and wellbeing when we feel good can make us even happier, according to research.

Offering Out Compassion & Lovingkindness

Bringing our kind awareness to both ourselves as the experiencer and the experience in the moment. Photo by madison lavern on Unsplash.

Being aware of oneself and the experience in the present moment is key to mindfulness practice.

Awareness of Experience and Experiencer

Imagining your life without a current situation that is causing you stress and anxiety. What would your life be like without this stress?

Imagine a stress-free life without the current situation causing anxiety.

A Moment of Release

Lovingkindness for Ourselves and Others

Spending some time with our sadness. It is a part of us, and it means we care. Sadness will leave on its own - we don't need to push it away. How is it to honor your sadness at this moment? Photo by Volkan Olmez on Unsplash

Don't push sadness away, it means you care; spend time with it and let it leave on its own.

Being With Sadness

Checking in with tension in thoughts, emotions and sensations, getting perspective, and grounding in the basics of what is important right now. Photo by @30daysreplay on Unsplash

Check in with yourself by acknowledging tension and grounding in the basics of what's important, as captured by @30daysreplay on Unsplash.

What Is Important In This Moment?

Savoring the Breath, Breathing Into the Back Lungs

Sit with yourself, be with yourself for a few minutes and offer yourself words of support and encouragement. May you thrive, may you feel peaceful, may you remember that you are a precious human being, may you feel at ease.

Offer yourself words of support and encouragement, thrive, feel peaceful, remember your worth, feel at ease.

May You Have Everything You Need

Offering gratitude to someone who has been good to you. Cultivating and savoring feelings of kindness and appreciation as a way to support your own wellbeing.

Express gratitude to enhance your own wellbeing by cultivating and enjoying feelings of kindness and appreciation towards others.

Gratitude For The People In Your Life

A short, relaxation meditation using the sounds of nature.

Savoring the Sounds of Nature

A short meditation of listening to birds to relax and go back to our day.

Relaxation through bird listening meditation.

Listening to the Bird Song of Joy

Allowing yourself to feel some appreciation for yourself. Things that you've done in your life have lead to you feeling this way. Allow yourself to delight in yourself and all of your good work, and then save this feeling for a time you need it in the future.

Feel appreciation for yourself, delight in your good work and save the feeling for when you need it in the future.

A Moment of Self-Appreciation to Use Later

Projecting yourself into the future where all of the things that are causing your current stress are behind you, a time when there is nothing left for you to feeling stressed about. Savoring this feeling, allowing yourself to feel into the relief of being done with all of these things. Allowing your future self to soothe your current self. Photo by Jessica Felicio on Unsplash

Visualize a stress-free future self to soothe your present self.

Your Future Un-stressed Self

Taking a moment to savor all the good intent and actions that lead you to this moment of practicing for yourself. Allowing yourself to let yourself know that you've done a good job.

Celebrate your progress and self-care efforts by acknowledging your accomplishments and taking time to appreciate them.

Allowing Yourself to Feel Satisfaction

This is a guided practice on awareness of gratitude, to calm the body and relax

Practice gratitude to calm and relax with guided awareness.

Gratitude for 4 Senses

This thoughtful meditation can be used often and throughout the year to re-enforce our gratitude muscles.

Practice gratitude year-round with this helpful meditation.

Gratitude for Muscles

Appreciating things about yourself that, deep down, you like about yourself. Deep down, in the core of your being, there are some really good things about yourself that you really like - allow yourself to savor these good feelings.

Recognize and cherish the positive qualities you possess, as they are what make you unique and special.

Self-Appreciation: 3 Things I Like About Myself

Firm Foundation Meditation

Often we could go throughout the day, feeling stressed, feeling anxious, tensed and we don’t even realize that we are holding on to a lot of tension on our shoulders and our neck. This will help you to bring your awareness to the shoulders and neck and to give permission to rest down. Photo by Yan Krukov from Pexels

Become aware of your tension and allow your shoulders and neck to rest.

Shoulders and Neck Care

Bring mindfulness to your breathing in an affectionate way to warm up your relationship with your breath and with your body. Photo by Raychan on Unsplash.

Warm up your relationship with your breath and body by practicing affectionate mindfulness towards your breathing.

Breath Meditation with Affection

A short, mindful meditation in bringing awareness to our body.

Mindful meditation practice for body awareness.

External Body Meditation

Inner body meditation is a simple way to slow your mind's pace of thinking and settle into a healing state of physical, mental, emotional, and spiritual balance. Photo by Greg Rakozy on Unsplash

"Inner body meditation promotes holistic healing by slowing down the mind's pace and achieving physical, mental, emotional, and spiritual balance."

Tracks by Kristy Arbon