Meditation
Back to the body
Today's meditation is a body scan. One of the foundational practices of Mindfulness. It allows us to reconnect to our bodies, step out of our minds and learn to recognise what are body is telling us about how we are.
Other meditations in the series
29/07/2022
Meditation: Be like a mountain
We can use the image of a mountain to find strength and stability in ourselves. Often when we feel anxious we get lost ...
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Deepening your values
What: Values Based in Compassion Why: Knowing and living your values is critical to happiness and wellbeing. It allo...
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Breathing space
In Mindfulness trainings there is one technique you learn that will help you through moments that feel challenging. Thi...
View11/04/2022
Masterclass April Recording
This video is no longer available. If you want you can join the next Masterclass. Get yourself on the waiting list now....
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Identifying your Boundaries
What: Identifying your Boundaries How: Identify 3 situations in which you have a tendency to do something because ot...
View09/02/2022
Transform Anxiety Starter Programme: session 3 - article
The activities of the mind are related to patterns of brain activity. Different mental activities, such as reading a bo...
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Recognise your anxiety thoughts
What: Identify your anxiety thoughts Why: When we are anxious, it is our interpretation of events (inside or o...
View24/01/2022
Transform Anxiety Take a walk
What: A mindful walk Why: Moving our bodies and going outside is always good for us. Even when we do not feel ...
View12/01/2022
Using your senses
What Using your senses to help you ground yourself during moments of high stress or anxiety Why By using your ...
View10/01/2022
Setting intentions for 2022
What? Setting intentions to reduce anxiety Why? Setting intentions can be a powerful support for being the per...
View07/10/2021
Meditation: Counting the breath
This exercise is part of the ‘Soothing Anxiety programme’. It is a powerful way to establish a baseline level of an...
View02/11/2021
Mindfulness training: session 6 / exercise 4
Deze oefening is er een die je over langere tijd kan doen en dat uiteindelijk een soort 'blue print' wordt van hoe je m...
View26/10/2021
Mindfulness training: session 5 / exercise 3
Bedenk elke ochtend, voordat je je bed uitgaat, je intenties voor die dag. Niet je doelen, maar je intenties: goed naa...
View12/10/2021
Mindfulness Training: session 4 / exercise 2
Schrijft op (of bedenk) welke dingen je doet als je iets onprettigs voelt. Wat doe je om jezelf af te leiden? Eten, dri...
View06/10/2021
Mindfulness training: session 3 / exercise 5
Schrijf aan het eind van de dag op welke ervaringen moeilijk waren voor jou. Denk terug aan het moment en voel je li...
View06/10/2021
Mindfulness training: session 3 / exercise 4
In de meditaties, maar ook tijdens de dag, probeer te zien welke gedachten keer op keer terug komen. Herken er 3-5 ...
View28/09/2021
Mindfulness Training: session 2 / exercise 4
Leer de verschillende aspecten van een ervaring kennen. Elke ervaring (intern of extern) start een proces bij jou. Dat ...
View16/09/2021
Mindfulness Training: sessie 1 / exercise 2
Kies een activiteit die je dagelijks doet, en doe dit vervolgens met al je aandacht. Bijvoorbeeld douchen, tand...
View06/09/2021
Tool 1: Slow your breath
Three steps Focus on abdominal breathingFrequency at approximately 5 x per minute Longer out-breath ...
View06/09/2021
Tool 2: Train your mind
Simple meditation practices Regular practice of: FocusAwarenessAppreciationPower of kindness Simple meditation...
View06/09/2021
Tool 3: Appreciate the good
Create new neural pathways in your brain:​ Deliberately see something that is good​.Let it fill your experience ...
View14/06/2021
Soothing Anxiety with meditation
This is the first meditation from the 'Be Fearless' programme! Want more? Join the programme as soon as you have finish...
View27/05/2021
Be Fearless – session 8: exercise
When you feel overwhelmed with anxiety you can do the following: Name 5 things you can seeTouch 4 things around you ...
View25/05/2021
Be Fearless - session 7: exercise
It is important to take care of yourself when things are difficult. Actually, it is always important, but when things a...
View25/05/2021
Be Fearless - session 6: exercise
Things are pretty hard right now. Whatever it is that is challenging you, what is most certainly happening is that your...
View25/05/2021
Be Fearless - session 5: exercise
When we feel overwhelmed and things are difficult, we can easily forget that we are actually doing an amazing job at ma...
View25/05/2021
Be Fearless - session 4: exercise 2
We have seen that it is incredibly important to become aware of our anxiety loop. Once you start to identify your thoug...
View25/05/2021
Be Fearless - session 4: exercise 1
When you feel overwhelmed the challenges you are facing can feel all-consuming and as if they might be around forever. ...
View25/05/2021
Be Fearless - session 3: exercise
When we feel overwhelmed, we have thoughts that keep coming back over and over again. These are usually thoughts that m...
View25/05/2021
Be Fearless - take care of yourself
When we are feeling overwhelmed by emotions, we can take some simple steps to make our body feel better: Have a snac...
View14/05/2021
Be Fearless - session 2: exercise
It can be incredibly helpful to go for a walk when we feel overwhelmed. When you walk you are helping yourself step out...
View20/04/2021
Get disenchanted with your habit(s)
The second step to changing habits (behavioural or thoughts) is to get really curious about how these habits really mak...
View06/04/2021
What are my habits?
It is important to start to recognise your own habits. When you start to see how habits are formed in your brain, you c...
View15/01/2021
UNICEF 2021 week 4 - self-critical cognitive tool
What: Challenge your self-critical thoughts and beliefs Why: We all have critical thoughts about ourselves. If...
View15/01/2021
UNICEF 2021 week 4 self-critical cognitive tool FR
Quoi: Remettre en question vos pensées et croyances autocritiques Pourquoi: Nous avons tous des pensées auto...
View15/01/2021
UNICEF 2021 week 5 - values cognitive tool FR
Les valeurs sont incroyablement puissantes. Il est important d'être clair(e) sur les vôtres afin de les appliquer à ...
View12/01/2021
Semaine 4: Ne pas se perdre dans le stress des autres
Quoi: Ne pas se perdre dans le stress des autres Pourquoi: En travaillant en RH, nous avons souvent des conve...
View11/01/2021
Semaine 6: Poser vos Intentions
Quoi: S’engager à pratiquer : poser vos intentions "Pratiquez comme si votre vie y dépendait car, en quelque ...
View11/01/2021
Semaine 6: Lettre à Soi-même
Quoi: Lettre à Soi-même Pourquoi: L'un des meilleurs moyens de vous rappeler la raison pour laquelle vous vo...
View11/01/2021
Semaine 4: Ecouter des autres
Quoi: Écouter les autres Pourquoi: Nous avons souvent tendance à ne pas écouter les autres attentivement. ...
View08/01/2021
Semaine 2: L’Instant de Répit
Très souvent, l'instant de répit est cité comme l'outil le plus utile du cours sur la pleine conscience. C'est...
View07/01/2021
Semaine 1: Activité Quotidienne
Quoi: Être attentif  d'une activité quotidienne Pourquoi: Pendant une journée, nous effectuons la plupart ...
View04/01/2021
Day 12: Set your intentions for 2022
What: A Mindful start Why: Today is the first ‘normal’ day of 2022, in as far as there is a normal right n...
View20/12/2020
Looking back with kindness
What: Recount your year with a lens of kindness Why: Our brains have a tendency to focus on the more difficult...
View24/01/2022
Transform Anxiety Focus Daily Activity
What: Being Mindful of a daily activity Why: There are many things during the day that we do on automatic pil...
View15/01/2021
UNICEF 2021 Week 5 - values cognitive tool
Values are incredibly powerful to have clear and use in your daily life. The clearer you are on them the easier it is t...
View11/12/2020
Week 6: Committing to practice
“Practice as if your life depended on it for in many ways, it does. For then you will be able to live more fully the ...
View11/12/2020
Week 6: Letter to Self
What: Letter to Self Why: One of the best ways to remind yourself why you committed yourself to practice mindf...
View04/12/2020
Week 4: Stay grounded when others are stressed
What: Not losing yourself in others’ stress Why: In HR jobs we often have difficult conversations with other...
View04/12/2020
Week 4: Listening to others
What: Listening to the other Why: We often have a tendency to not really listen to another person. Not because...
View04/12/2020
Week 3: Reading material
We are learning this week to sit with difficulties, not through our mind, but with our body and allowing the whole expe...
View04/12/2020
Week 2: Breathing Space
What: The breathing space Why: It can be difficult to train the mind to be present. However, this is key if we...
View24/11/2020
Week 1: Cognitive tool
What: Being Mindful of a daily activity Why: There are many things during the day that we do on automatic pil...
View23/04/2021
Beginners Programme - session 8: exercise
How to play Check all the boxes with judgements that you have noticed in your first week of MindStrength Fill i...
View23/04/2021
Beginners Programme - session 6: exercise
For the next week see if you can do one routine activity mindfully. For example, brushing your teeth, taking a sho...
View23/04/2021
Beginners Programme - session 4: exercise
Pick your favourite song and stand up. Put a book on your head and stand still for the duration of the song. Donâ€...
View22/12/2020
Day 12: Your Intentions for 2022
What: A Mindful start Why: Today is the first ‘normal’ day of 2022, in as far as there is a normal right n...
View21/12/2020
day 8: Saying goodbye to 2020
What: Saying Goodbye to 2020 Why: Before we can start with something new, it helps to say goodbye to the old. ...
View20/12/2020
Day 3: a mindful walk
What: A mindful walk Why: Moving our bodies and going outside is always good for us. Even when we do not feel ...
View14/08/2020
WHAT Challenge your 'I have to' WHY:Â Â Â Â Â Â Â Â Â Â Â It is possible that there are many things in your...
View06/08/2020
Get the most out of MindStrength
A short introduction to the MindStrength dashboard and how to use it. ...
View08/07/2020
Tool 1: Slow your breath
Three steps Focus on abdominal breathingFrequency at approximately 5 x per minute Longer out-breath ...
View08/07/2020
Tool 2: The Locus of Control
Using the Locus of Control Analyse your stressors using the ‘Locus of Control’​.Identify where you can mak...
View08/07/2020
Tool 3: Train your mind
Simple meditation practices Regular practice of: FocusAwarenessAppreciationPower of kindness ...
View08/07/2020
Tool 4: Appreciate the good
Create new neural pathways in your brain:​ Deliberately see something that is good​.Let it fill your experience ...
View08/07/2020
Tool 5: Recognise red flags
Recognise your own and other’s red flags and see if you can respond with kindness when you see ‘red flags’. Pe...
View16/05/2020
Watch your thoughts
Thoughts influence everything. How we feel, what we do, and how happy we are. The more we are aware of them, the more t...
View14/05/2020
Breathing space
In Mindfulness trainings there is one technique you learn that will help you through moments that feel challenging. Thi...
View13/05/2020
Take a moment to relax
This meditation was part of our live session on the 12th of May. 15 minutes aimed to help you relax. Try it out and see...
View11/05/2020
Start with some kindness
Kindness is a powerful way for you to bring some softness into everything. As we are slowly moving away from lockdown i...
View07/05/2020
10 things to cherish
Practicing gratitude is a powerful practice to steer your mind gently towards the good things in life. Our minds pay mu...
View04/05/2020
Power of meditation
In case you need a reminder, just take three minutes to feel what happens in your body and mind when you sit and concen...
View30/04/2020
Approach difficult moments differently
We all experience difficult moments. This is totally normal. In times when we are collectively facing so much uncertain...
View29/04/2020
Take a break from your mind
Today we do a 10 minute breathing meditation. By taking 10 minutes out of your day to sit and concentrate on your breat...
View27/04/2020
Be still and hear the sounds
There are different things we can use to steady our mind and reconnect to the present moment. In meditation we often us...
View25/04/2020
Be like a Mountain
In this time of uncertainty we can learn to be stable and strong in the midst of it. This must certainly does not mean ...
View23/04/2020
Focus your mind
Today's meditation is taken from the Focus Challenge we launched earlier this year. Learning to focus and calm the mind...
View22/04/2020
Curiosity brings a new perspective
We are all dealing with difficult emotions and feelings. That is not unique to the current situation, but it does bring...
View20/04/2020
Focus the mind to calm down
Today's meditation allows us to focus and concentrate the mind. This is a great way to calm down our body as well. A lo...
View18/04/2020
Rest into your body
85% of people questioned in the UK were experiencing worry and stress due to the corona virus outbreak. That is a huge ...
View15/04/2020
Appreciate your body
We often want our bodies to look or feel differently from how they actually are. A powerful way to cultivate gratitude ...
View15/04/2020
Kindness to self is not self-indulgence
Yesterday's live meditation focussed on one of the pillars of MindStrength - the power of kindness. Being in lockdown a...
View13/04/2020
Why don't I meditate?
Despite our best intentions, it can be incredibly hard to start or stick to a meditation practice. It quickly becomes a...
View11/04/2020
Be bored
During yesterday's live meditation we explored the topic of being bored. With the restrictions in movement now in place...
View09/04/2020
See the beauty
Are you finding happiness and quiet in these times of physical distancing? The day can be filled with moments of calm a...
View08/04/2020
Watch your self-talk
Today we practice with a powerful cognitive tool that has a lot of impact on your wellbeing. It's called: Watch your se...
View06/04/2020
Focus on the good
This Monday morning i decided to record the meditation outside. So apologies for the quality of the video, but I hope i...
View04/04/2020
Just Breathe
The most basic, but not simple, meditation exercise is to focus your attention on your breath. Time and again you will ...
View02/04/2020
Stop for a second
One of the most powerful mindfulness exercises is the breathing space. This is a short check-in you can do anytime anyw...
View01/04/2020
Connect to others
There has been an outpouring of gratitude to the people keeping everything going at this time. The nurses, doctors, cle...
View31/03/2020
We're in this together - live meditation
We were live this afternoon. We did a body scan and talked about how to train our minds to see all the good that is ar...
View28/03/2020
Enjoy yourself
Today a cognitive exercise that helps us know what we enjoy during our day and what not so much. I walk you through how...
View26/03/2020
Live meditation today 17.30 CET
Today I will be hosting a live meditation at 17.30 CET via zoom. We will spend some time meditating together and discus...
View24/03/2020
How would you like to be
Today's meditation is with a slightly unhappy puppy in the background, who now as I type this is sleeping soundly. ...
View22/03/2020
Letting the good in
It’s been about a week of social distancing. If you look back, can you name three things that have been nice? Mayb...
View20/03/2020
Spread some Kindness
The uncertainty and anxiety can easily take over our minds and then our actions. Today we will do a meditation that hel...
View19/03/2020
The power of Intention
Our lives have been affected by the social distancing and lockdown. Our daily routine has been radically changed and wh...
View18/03/2020
Find some calm
Today's meditation is designed to help you calm down. When you sit and feel your breath you slow down your nervous syst...
View17/03/2020
We are in this together
Today we look at our pre-occupations and worry. In this meditation we will sit and focus on our breath and notice which...
View16/03/2020
Monday meditation
Even a short meditation can help you with the stress and opportunity of having to stay at home. MindStrength will start...
View06/03/2020
Monday meditation
Take a couple of minutes to notice what is going on for you right now and start your day with awareness. Notice how tha...
View22/09/2020
Thinking and inaction
What Are you thinking your way into inaction Why What we do is important and shapes our wellbeing and habits...
View25/06/2020
Allowing what is
What: Allowing what is Why: Knowing what it is that you are not allowing to be is a critical step to start training...
View