Sandrine Cranswick

Mindfulness Teacher & Coach

We often live in our heads, unaware of the messages the body gives us. The Body Scan offers a gentle way of bringing the mind in the body, noticing our bodily experiences  with curiosity and kindness, in the present moment.



Body Scan

We often live in our heads, unaware of the messages the body gives us. The Body Scan offers a gentle way of bringing the mind in the body, noticing our bodily experiences  with curiosity and kindness, in the present moment. This practice can done sitting or lying down.



Body Scan 13mins

Taking a pause, what I call ‘a bubble of time’, to create space within the busyness of the day. Pausing regularly even for a few seconds allows us to reconnect with the present moment and to stop the cycle of autopilot mode.  



Pause - Create Space - Breathe

Taking a pause for 7 minutes, what I call ‘a bubble of time’, to create space within the busyness of the day. Pausing regularly allows us to reconnect with the present moment, to stop the autopilot mode and stress cycle.

Mindful movements involve focusing on the sensations in your body as it moves. Just as with meditation, when the mind wanders away from feeling the body moving, we simply bring it back, ‘being’ with the felt sensations of moving, in the present moment. This helps with focusing, calming the mind, releasing tensions in the body, unifying body and mind. This can be done when we get up, or during a break from the computer or any other work. It can be also helpful before a sitting meditation. This series is a mix of stretches and Qigong movements, in a standing posture.



Mindful Movements - Standing

Mindful movements involve focusing on the sensations in your body as it moves. Just as with meditation, when the mind wanders away from feeling the body moving, we simply bring it back, ‘being’ with the felt sensations of moving, in the present moment. This helps with focusing, calming the mind, releasing tensions in the body, unifying body and mind. This can be done when we get up, or during a break from the computer or any other work. It can be also helpful before a sitting meditation. This series is a mix of stretches and Qigong Movements in a standing posture.



A lot of our tiredness is due to the overload of our mind. It takes a lot of energy to worry, to ruminate, to let the mind go wild in random thoughts. Awareness of breath is a skillful meditation that will give your mind a rest. Using the breath as an anchor regularly throughout the day will help to rejuvenate, to bring clarity and calm.



Awareness of Breath

A lot of our tiredness is due to the overload of our mind. It takes a lot of energy to worry, to ruminate, to let the mind go wild in random thoughts. Awareness of breath is a skillful meditation that will give your mind a rest. Using the breath as an anchor regularly throughout the day will help to rejuvenate, bring clarity and calm.



Short Meditation when feeling under pressure

When we feel under pressure or overwhelmed we tend to use our habitual coping strategies – eating crisps, sweets, coffee, shouting, shutting down, etc. These often lead to more stress. The Three Steps Breathing Space is a very short practice, from MBCT (Prof Mark Williams UK). It was created to deal with these situations in a short and efficient way. It dissolves negative thought patterns, creates mind space to see more clearly and respond vs react. 

Three Steps Breathing Space

When we feel under pressure or overwhelmed we tend to use our habitual coping strategies – (ie eating crisps or sugary snacks, coffee, alcohol, shouting, shutting down...). These often lead to more stressful situations. The Three Steps Breathing Space is a very short practice, from MBCT. It helps to cope with difficulty in a short and efficient way. Instead of pushing away the unpleasant, we learn to hold our experiences with openness and self-compassion. 

Breathing Space Coping with Difficulty

The ‘Three Steps Breathing Space coping with difficulty’ (from MBCT - Mark Williams UK), helps to cope with difficult feelings in an efficient way, using the mindful approach. With this practice we learn to hold our experience with kindness, self-compassion and non-judgment. We use the breath as an anchor and to find a steady place. The mindful approach helps to dissolve the intensity of the feelings and body sensations, it creates mind space to see more clearly and therefore choose a wiser response to deal with the situation. 

The ‘Three Steps Breathing Space coping with difficulty’ (from MBCT - Prof Mark Williams UK), helps to cope with difficult feelings in an efficient way, using the mindful approach. With this practice we learn to hold our experience with kindness, self-compassion and non-judgment. We use the breath as an anchor and to find a steady place. The mindful approach helps to dissolve the intensity of the feelings and body sensations, it creates mind space to see more clearly and therefore choose a wiser response to deal with the situation. 

Breathing Space Coping with Difficulty 10mins

This meditation is based on the Body Scan mindfulness practice. By sensing the body with an attitude of kindness, using the breath to soften and sooth tensions as we go along, you will be gently switching from the doing, thinking mode to the sensing, being mode. This will help your body and mind to settle into a deeper sleep.

Tracks by Sandrine Cranswick