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.

The Body Scan helps bring the mind into the body, allowing us to notice 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.

The Body Scan helps bring the mind to the present moment by noticing bodily experiences with curiosity and kindness, and can be 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.

Creating a bubble of time by pausing for a few seconds can help us reconnect with the present moment and 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.

Taking a 7-minute pause regularly can help reconnect with the present moment, stop 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 to being with the 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 also be helpful before a seated meditation. This series is a mix of stretches and Qigong movements, in a standing posture.

"Mindful movements involve focusing on bodily sensations while moving, helping to focus and calm the mind, and release tension in the body."

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 sensations of moving in the present moment. This helps with focusing, calming the mind, releasing tensions in the body, and 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 also be helpful before a seated meditation. This series is a mix of stretches and Qigong movements in a standing posture.

Mindful movements involve focusing on body sensations during movement to calm the mind, release tension, and unify body and mind in a standing posture.

A lot of our tiredness is due to the overload of our minds. 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.

Using breath as an anchor regularly throughout the day helps to rejuvenate and calm, as a lot of tiredness is due to mind overload from worrying and random thoughts.

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.

Tiredness can be caused by an overactive mind, but using breath as an anchor through meditation can 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.

The Three Steps Breathing Space from MBCT is a short and efficient meditation practice to dissolve negative thought patterns and reduce stress.

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.

The Three Steps Breathing Space from MBCT helps cope with stress by teaching openness and self-compassion instead of relying on unhealthy coping mechanisms.

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 from MBCT helps cope with difficult feelings by using mindfulness, using breath as an anchor, and promoting self-compassion.

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.

The 'Three Steps Breathing Space' technique from MBCT helps cope with difficult feelings using mindfulness, kindness, and breath as an anchor.

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.

Body Scan meditation with breath helps switch from doing mode to sensing mode, relaxes body and mind for better sleep.

Meditation for Sleep

The mountain meditation helps you to ground and drop into a mode of being. It guides you to become aware of thoughts and feelings as passing events, just like the changing weather or seasons. Moving away from the usual tendencies of grasping or pushing away pleasant or unpleasant feelings, it encourages you to notice your inner weather patterns and allow your experience to be as it is, non-judgmentally and kindly.

The mountain meditation helps to ground and accept thoughts and feelings as passing events, encouraging non-judgmental awareness of inner weather patterns.

Mountain Meditation

We often get lost in thoughts and driven on automatic pilot mode. This meditation on the sensations of body and breath helps with grounding, coming to the senses, and settling the mind, with the mindfulness attitudes of kindness, curiosity, and non-judgment.

Meditation on body and breath helps ground, come to senses, and settle the mind, with mindfulness attitudes of kindness, curiosity, and non-judgment.

Body Scan 20mins

Waking up at night or having difficulties falling asleep can add to ongoing stress and make matters worse. This meditation, based on the body scan technique, is designed to help you sleep better.

Body scan meditation helps improve sleep by reducing stress and aiding relaxation, ideal for those struggling to fall asleep or waking up at night.

Tracks by Sandrine Cranswick