Experience the clinically proven benefits of Mindfulness-Based Stress Reduction (MBSR) for reducing your stress, anxiety, feelings of being overwhelmed and not coping; with MBSR practices you can learn to surf the waves rather than drowning.

With Mindfulness Based Stress Reduction, we are learning to gently come home to ourselves using the breath and the sensations the body, gently tuning into ourselves and learning to find peace with whatever we find there. We practice listening to the body's signals and learn how not to be carried away by worried or negative thinking. Over time this helps regulate the emotional roller-coaster and we find a place of greater calm.

Learning to live in the here and now,  we can also appreciate each moment with increased clarity which brings us increased joy and happiness in our lives.

I have been practising yoga and mindfulness since 1997 and have seen myself  calmer and clearer in my heart and mind over the years, as well as seeing my relationships with others improving. I have an MSc in Mindfulness from Exeter University, UK and have been teaching since 2009.

Grounding Breathing Space

3-Stage Coping Breathing Space

20-Minute Body Scan

20 Minute Sitting Meditation - Breath, Body, Sounds and Thoughts

Grounding Mindfulness Meditation

10-Minute Grounding Mindfulness Practice

3-Minute Gratitude Practice

7-Minute Gratitude Practice

Finding Calm

Mindfully Tuning In

7-Minute Mindfully Tuning In

Finding Peace

3-Minute Breathe and Relax

Breathe and Relax

You Are Enough

Wishing Well Practice

Well-Wishing for Ourselves and Others

Appreciation and Gratitude

Breathing and Settling the Mind

Breathing and Settling

Cultivating Happiness and Joy

Breathe and Focus

Breathe into Tension

Dropping Off to Sleep

Letting Go into the Breath

Help You Drop Off to Sleep

Wishing Well for Yourself and a Friend

Gratitude and Appreciation

Falling Asleep Practice

Compassion

Starting the Day with Gratitude and Appreciation

Good Night Gratitude Practice

I'm Ok, It's Ok

Riding the Breath Like a Wave

Good Night Meditation

Mountain Meditation

Well-Wishing for Yourself

Breathe Out and Relax

Good Morning Practice

Short Body Scan

3-Minute Whole Body Breathing

What's Most Important?

Golden Light Meditation

Reflecting on Change

Counting the Breath to Calm the Mind

Noticing Breathing in and Out to Calm the Mind

Mindful Labelling Practice

Mindfulness of Sounds

You Are Supported

Softening Resistance and Tension

Awareness Like the Sun

Imagining Your Thoughts as Leaves Floating Downstream

Mindful Walking Meditation

Standing Mindfully

I Care About Myself

Mindful Walking, Aware of the Soles of Your Feet

May I Be Happy

Mindfulness of Comfort to Help You Get to Sleep

Mindfulness of Thoughts Like Traffic

May We Be Happy

Waterfall Meditation

May I Find Peace

Mind Like the Sky

Soothing Rhythm of Breathing

Breath as an Anchor

Being a Beacon of Kindness

Smiling as You Breathe In

Breathing Deep into Your Belly

Breathe Out to Release

Thanking Others for Good Times

Imagining Yourself Giving Flowers to Others

Working Mindfully with Thinking

Heart Like the Sun

Imagining Our Thoughts Like Traffic Passing

Counting the In-Breath to Calm the Mind

Looking Back and Appreciating Good Things

Mindful Eating

I Care About You

Wishing Well to People You'll See Today

I Care About You All

Good Morning - Looking Forward to Good Things Today

Letting Go Using the Breath

15-Minute Body Scan

15-Minute Breath Practice

Morning Intentions

Counting Backwards to Get to Sleep

You're Not Alone

Just as You Are

Softening Your Body

Kind Breathing

Breathing Deep and Slow

Settling the Mind

Loosening Body and Mind

Grounding Yourself

Half Smile Meditation

Hand on Heart Breathing

Soothing Touch

Affectionate Breathing

Deep Belly Breathing

Deep and Slow Breathing

Self Compassion Break

Puppy Meditation

Hug Yourself Meditation

Noticing the Pause

Breathing Out and Smiling

Leaning back and letting go

Hand on Heart Meditation

Soften and Allow

Breathing in for Me and Out for You

Nourishing Breathing

Breathing in Kindness for Me and Out for You

Mind Like the Sky, Thoughts Like Clouds

Sinking Deeply into Sleep

What Do I Need Now?

Counting Backwards to Drop Off to Sleep

Body Scan Release for Sleep

Wishing Well to Everyone You'll See Today

Self-Compassion Break

Walking in Peace Soles of the Feet Practice

Loving Kindness for Someone You Care About

Breathing in Compassion for Yourself and Out for Another Person

Meeting a Compassionate Friend

Compassionate Body Scan

One for Me, One for You

Kindness for Yourself - Finding a Phrase That You Need to Hear

Compassion for Self and Others

Letting Go of Worries with an Outbreath

Letting Go of Worries by Grounding Yourself

Finding What's Right Even in Difficult Times

Breathing in an Intention for the Day

Finding Your Ground in Times of Uncertainty

Finding Refuge in the Breath

Breathing in Something You're Grateful For

Finding a Safe Place with Your Feet

Anchoring in Here and Now

Finding a Safe Place with Your Breath

Finding Safety Where You're Supported

Finding Your Anchor in Uncertain Times

Finding Your Seat in Uncertain Times

Relaxing Body Scan for Sleep

Feel Your Body Sinking into the Bed to Sleep

Sleep - Letting Go with the Outbreath

Sleep - Using the Breath to Rock You Off to Sleep

Sleep - Smiling and Thanking Your Body

30 Minute Letting Go into Sleep

Gratitude - 30 Mins

Sleep - Rocking on the Breath

Letting Go into Sleep

30  Minute Body Scan

Half-Hour Breath and Body Practice

Working with Change

Mindful Listening with an Intention

Gratitude for Points of Light in Difficult Times

Gratitude Meditation

Body Scan with Lots of Silent Space

Kindness Meditation

Kindness

Mindfulness of Thoughts

Exploring Your Space

Intention to Be Present

Intention to Connect

Jiva Masheder

Mindfulness & Self-Compassion Teacher

Jiva, yes! Mind needs to work, sometimes race. Mind needs to rest, in refuge, in breath, always breathing. Thanks.

Refuge

Indeed, my breath is my refuge, my safe place to assure me that I am also alive and well. And I am grateful. Thank you, Jiva, for this refreshing meditation.   Namaste and Metta. 🙏🏻

Breath as Refuge

I learned that it’s okay to take refuge in my breathing in order to step away from the stresses and anxieties of the day. 

The breath is a great refuge from worry and uncertainty - it's going on all the time and we don't need to do anything with it, but we can rest our attention there as a refuge from worry, anxiety and planning for the future. A real resting place, available at any time.
