# data[].attributes.attachment_link.readable_text
Get a daily email featuring the latest talk, plus a quick mix of trending content.

By subscribing, you understand and agree that we will store, process and manage your personal information according to our Privacy Policy

# data[].attributes.attachment_link.title
Susan David: The gift and power of emotional courage

# data[].attributes.attachment_link.description
Psychologist Susan David shares how the way we deal with our emotions shapes everything that matters: our actions, careers, relationships, health and happiness. In this deeply moving, humorous and potentially life-changing talk, she challenges a culture that prizes positivity over emotional truth and discusses the powerful strategies of emotional agility.

# data[].attributes.body
Online meetings

# data[].attributes.attachment_link.readable_text
The best way to avoid these timezone problems is the RDO Google Calendar with all meetings in it! This calendar should show meetings in your local time no matter where you are, so we recommend it for anyone outside the USA.

How to use the RDO Google Calendar

You can use the link above to Add Calendar.

Clicking Add will permanently add the "Recovery Dharma Online" calendar to the My Calendars list in the sidebar on the left.

Once you've Added the calendar, you can tick or untick the checkbox next to Recovery Dharma Online to show or hide all the meetings.

In the future, if you click on the RDO Google Calendar link again, it will just open Google Calendar with the box ticked to show all RDO meetings.

# data[].attributes.attachment_link.description
The best way to avoid these timezone problems is the RDO Google Calendar with all meetings in it! This calendar should show meetings in your local time no matter where you are, so we recommend it for anyone outside the USA. How to use the RDO Google Calendar You can use the link above to Add Calendar.

# data[].attributes.attachment_link.readable_text
Contemporary culture has a way of making everything seem daunting, even something as simple as meditation. This 2-minute video presents a very straightforward way to start meditating: sit up straight and concentrate on your breathing for five minutes.

Your brain's gonna go nuts, and that's fine. The whole game is to notice when you've gotten lost, and then to start over. And then start over again. And again. And again. Every time you do that, it's like a bicep curl for your brain. [...] Meditation is unlike anything you do in the rest of your life. Failure is actually success.

The video is narrated by Dan Harris, the author of 10% Happier, which has a subtitle many of you might be able to relate to: "How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works".

# data[].attributes.attachment_link.description
Contemporary culture has a way of making everything seem daunting, even something as simple as meditation. This 2-minute video presents a very straightforward way to start meditating: sit up straight and concentrate on your breathing for five minutes. Your brain's gonna go nuts, and that's fine.

# data[].attributes.attachment_link.title
Tangled Feet’s Mini Mindfulness Activities

# data[].attributes.attachment_link.title
Why Mindfulness Is a Superpower: An Animation

# data[].attributes.headline
Tamara Levitt: 10 minute Calm meditation 

# data[].attributes.subject
Tamara Levitt: 10 minute Calm meditation 

# data[].attributes.body
Restore and re-connect

# data[].attributes.attachment_link.title
Daily Calm | 10 Minute Mindfulness Meditation | Be Present

# data[].attributes.body
All the calm you could need..tonnes of resources!

# data[].attributes.attachment_link.title
The Free Mindfulness Project - Free Resources

# data[].attributes.attachment_link.description
Thank you to those who have collaborated with the Free Mindfulness Project by allowing us to share these resources. The focus of this site is mindfulness as practiced in mindfulness-based stress reduction (MBSR), mindfulness-based cognitive therapy (MBCT) and other closely related approaches. All

# data[].attributes.attachment_link.title
Daily Calm | 10 Minute Mindfulness Meditation | Self Soothing

# data[].attributes.body
you have the time...

# data[].attributes.attachment_link.title
All it takes is 10 mindful minutes | Andy Puddicombe | TED

# data[].attributes.attachment_link.title
Yoga For Complete Beginners - 20 Minute Home Yoga Workout!

# data[].attributes.body
Lets take it back to 1994

# data[].attributes.attachment_link.title
Mr Motivator: A Touch of Motivation (VHS 1994) 10 Minute Workout

# data[].attributes.body
Wise words and guidance from Dr Russ Harris

# data[].attributes.attachment_link.authors[].name
Dr. Russ Harris - Acceptance Commitment Therapy

# data[].attributes.attachment_link.title
FACE COVID – How To Respond Effectively To The Corona Crisis

# data[].attributes.body
Pilates of all levels

# data[].attributes.attachment_link.readable_text
Hi, I'm Sarah! I'm a London-based Pilates Instructor who is basically obsessed with all things Pilates. I LOVE teaching people the super effective Pilates technique in a no-nonsense and easy-to-understand way. Nice to meet you!

If you want to stay in touch, don't forget to sign up for my newsletter on www.kalmpilates.com. And if you have ANY questions, just send me an email (sarah(at)kalmpilates.com) . I respond to all questions :)

Pilates totally changed my body and even my life - and I know it can do the same for you.

I set up Kalm Pilates because I want to get more people to try out Pilates to achieve a balanced body that is strong, flexible and pain free.

I teach popular Pilates classes in South London - this video showcases a few of my members who regularly attend my classes . Isn't it amazing to see that whatever age or gender they are, all of them showcase strength, flexibility and balance?

That's exactly why I fell in love with Pilates.

I used to do a lot of cardio and strength training - then I tried Pilates... and I found it incredibly hard! Basically, I thought I was fit and strong... and maybe certain muscle groups were, but not my body as a whole.

Pilates gives your body a tough workout, but in a very functional way - it helps you to connect with muscles that often are ignored and it helps build AMAZING strength, so that you can hold poses that you never thought were possible.

My teaching style is focused on technique and strength - if it was easy, you would be bored! :)

Pilates is great for such a wide variety of 'issues' - lack of core strength, injury recovery, injury prevention (when training for events such as marathons), post-natal strengthening,...

But you don't even need a reason like that - if you want a strong, flexible and toned body, then I can highly recommend Pilates. It is also a great workout for balancing out any repetitive sports you're already doing, such as cycling, running, playing football, etc.

Many of my classes are suitable for complete beginners - give it a try and let me know what you think!

If you want to discover what a week of Pilates can do to your Core Strength or Back Issue, don't hesitate to try out the 7 Day Core Strength or Back Care Challenge - for more info have a look at www.kalmpilates.com.

# data[].attributes.attachment_link.keywords[]
pilates exercise "slow movement" results balance body flexible strong "back pain" "back care" sciatica "kalm pilates" "kalm pilates" "sarah vrancken"

# data[].attributes.attachment_link.description
Hi, I'm Sarah! I'm a London-based Pilates Instructor who is basically obsessed with all things Pilates. I LOVE teaching people the super effective Pilates technique in a no-nonsense and easy-to-understand way. Nice to meet you! If you want to stay in touch, don't forget to sign up for my newsletter on www.kalmpilates.com.

# data[].attributes.body
Free tools for download from ACT mindfully workshops

# data[].attributes.attachment_link.readable_text
There's a variety of free resources here, to use with Russ's self-help books - "The Happiness Trap", "The Confidence Gap", "The Reality Slap", "ACT With Love" - and his textbooks: "ACT Made Simple", "Getting Unstuck In ACT", "ACT Questions and Answers".

# data[].attributes.attachment_link.title
Psychology Tools & Free Resources | ACT Mindfully

# data[].attributes.attachment_link.description
There's a variety of free resources here, to use with Russ's self-help books - "The Happiness Trap", "The Confidence Gap", "The Reality Slap", "ACT With Love" - and his textbooks: "ACT Made Simple", "Getting Unstuck In ACT", "ACT Questions and Answers".

# data[].attributes.body
Courtesy of the British Heart Foundation

# data[].attributes.attachment_link.title
British Heart Foundation - 10 minute living room workout

# data[].attributes.attachment_link.description
https://www.bhf.org.uk/heart-health/preventing-heart-disease/staying-active You don't need fancy gym gear or a lot of space to get active- just a few minutes and a positive attitude. Work up a living-room sweat with our simple 10 minute workout.

# data[].attributes.body
Practicing gratitude can even strengthen our immune system

# data[].attributes.body
Free 30 day Yoga Challenge

# data[].attributes.body
Perfect start to the morning

# data[].attributes.attachment_link.authors[].name
The Balanced Life Pilates with Robin Long

# data[].attributes.body
Boost your energy with this 10 minute wake up QiGong routine

# data[].attributes.attachment_link.title
10 Minute Qigong Routine to Start Your Day - Qigong for Beginners

# data[].attributes.body
Take 10 minutes to reset and refresh

# data[].attributes.attachment_link.title
Mindfulness Meditation to help Relieve Anxiety and Stress

# data[].attributes.body
An easier yoga class

# data[].attributes.attachment_link.title
Yoga For Seniors |  Slow and Gentle Yoga

# data[].attributes.body
A gift during these times

# data[].attributes.attachment_link.readable_text
8 Week Mindfulness Course - now FREE to enroll due to the current corona virus anxiety situation.
Welcome to the Turning Point! May it be a true turning point in your life and help you realise the transformation that it's creators have both experienced with Mindfulness.
Please go through the course in the order of the weeks as shown to the right - you'll get the most out of this course (in terms of both transformation and enjoyment) if you spend a week on each module, as we have designed it. Please feel welcome to use the resources page to find any meditations or PDFs you may have mislaid!

# data[].attributes.attachment_link.description
8 Week Mindfulness Course - now FREE to enroll due to the current corona virus anxiety situation. Welcome to the Turning Point! May it be a true turning point in your life and help you realise the transformation that it's creators have both experienced with Mindfulness.

# data[].attributes.body
In light of Covid 19 - follow the link

# data[].attributes.attachment_link.readable_text
The outbreak of coronavirus and subsequent classification as a pandemic has led to significant changes for many of us across the world. We are reducing our social contacts with others, but also having to adapt to challenging circumstances in terms of our work, home life or financial situation. Many mindfulness organisations and teachers are exploring ways to provide free access to mindfulness and it is heart-warming to see what has been organised already.

Our hope at The Free Mindfulness Project is to map these responsive, free, mindfulness-related resources and to list them here for easy access. If you are aware of a mindfulness resource that has been developed or some freely-available online practice sessions, please email: peter@freemindfulness.org*

Gaia House, a retreat centre in the UK, is opening an Online Dharma Hall: a new space for connection, reflection, and refuge, "a place where we can share the Dharma and practice together, supporting us to meet our lives and our world in these times." This may be more suitable for people who have an established mindfulness practice. Sessions will last around 1 hour 15 to 1 hour 30 minutes and are offered via Zoom at the following times (UK time):

Tuesdays, 7.30pm
Thursdays, 11.00am
Saturdays, 5pm
Sundays, 9.30am

Mindful, the online magazine, are beginning to schedule some live mindfulness sessions Mondays, Wednesdays, Fridays, at 7.00-8.00pm GMT scheduled through Facebook under the name Mindful@Home. They are hosted by a range of mindfulness teachers such as Bob Stahl and Sharon Salzberg.

Dr. Jud Brewer, a psychiatrist and neuroscientist who specializes in mindfulness, anxiety and habit change is producing new daily short videos (each around 5 minutes long) on his YouTube channel on how to work with fear, anxiety, uncertainty and other relevant topics, and also gives tips on how to develop healthy mindful habits. Click here to watch.

is an American Buddhist teacher. He is a founder of the Spirit Rock Meditation Center in Marin County, California, US. He has recorded a short 15-minute practice of

'A Steady Heart' in response to the coronavirus situation. The practice invites an awareness of and opening to and making space for any challenging body sensations, feelings, and mind activity, in the midst of what is currently happening. Jack Kornfield

Peter Morgan, of The Free Mindfulness Project, has written a blog about reflecting on both our desire and capacity to help others.

Headspace is a well-known App for learning mindfulness. There is a subscription to access the full range of resources within the App, but a specific free section called 'Weathering the Storm' has been put together in response to Coronavirus.

Insight Timer ( Apple, Android) began as a simple timer, but now has thousands of meditations accessible for free. It does include lots of mindfulness as we might find it in mindfulness-based cognitive therapy or stress reduction, but there are also many other approaches to meditation. Insight timer have also launched a website for easy access to the same set of resources.

Our section offers plenty of guided mindfulness practices from a variety of mindfulness teachers. See also the Free Resources links section for more variety.

Words to Sit With is our sister site, with a collection of contemporary mindfulness poetry. You may wish to peruse the collection, or you might feel inspired to write something and share your words.

Social Distancing (Haiku)

Whilst our bodies are apart.

We are not alone.

*We will be keeping the resources listed here focused around offerings from experienced mindfulness teachers and established organisations. We will do our best to keep the listings accurate and of high quality. As you might expect, we can't take responsibility for the content of external sites, but if you do have any issue after following any of the above links or any no longer work then please let us know so we can correct any inaccuracies. Many thanks!

# data[].attributes.attachment_link.title
Free Mindfulness Resources as a Response to Covid-19 - Free Mindfulness

# data[].attributes.attachment_link.description
The outbreak of coronavirus and subsequent classification as a pandemic has led to significant changes for many of us across the world. We are reducing our social contacts with others, but also having to adapt to challenging circumstances in terms of our work, home life or financial situation.

# data[].attributes.body
Addiction & Trust

# data[].attributes.attachment_link.title
Addiction and trust: Marc Lewis at TEDxRadboudU 2013

# data[].attributes.attachment_link.description
A former drug addict himself, Lewis now researches addiction. In order to get over ones addiction, he explains, self-trust is necessary. Unfortunately, self- trust is extremely difficult for an addict to achieve. There are two factors that make it so difficult to get over an addiction: lack of self-control and an inability to put off reward.

# data[].attributes.body
Enter your postcode to begin

# data[].attributes.attachment_link.readable_text
The meetings on this page are our general online meetings. If you are looking for a Face to Face meeting, or a meeting which used to run Face to Face and is now running online due to COVID-19, please use the search box at the top of the page.

Everyone participating in the online meetings will need speakers or a headset so that they can hear the Facilitator and other participants talking. The simplest way of checking in advance of the meeting whether your speakers will work, is to visit the BBC News website and check if you can hear videos. If you cannot hear these, you will need help with your computer before coming to the meeting. If you can hear, but do not have a microphone, you can still participate using text. You have the option of using your webcam, and you will be able to see others users.

# data[].attributes.attachment_link.title
About Online Meetings - UK SMART Recovery

# data[].attributes.attachment_link.description
The meetings on this page are our general online meetings. If you are looking for a Face to Face meeting, or a meeting which used to run Face to Face and is now running online due to COVID-19, please use the search box at the top of the page.

# data[].attributes.body
Knowledge is power

# data[].attributes.attachment_link.title
The Power of Addiction and The Addiction of Power: Gabor Maté at TEDxRio+20

# data[].attributes.headline
Susan David: The Gift and power of emotional courage

# data[].attributes.subject
Susan David: The Gift and power of emotional courage

# data[].attributes.attachment_link.readable_text
Get a daily email featuring the latest talk, plus a quick mix of trending content.

By subscribing, you understand and agree that we will store, process and manage your personal information according to our Privacy Policy

# data[].attributes.attachment_link.title
Susan David: The gift and power of emotional courage

# data[].attributes.attachment_link.description
Psychologist Susan David shares how the way we deal with our emotions shapes everything that matters: our actions, careers, relationships, health and happiness. In this deeply moving, humorous and potentially life-changing talk, she challenges a culture that prizes positivity over emotional truth and discusses the powerful strategies of emotional agility.

# data[].attributes.body
Courage!

# data[].attributes.attachment_link.title
The Power of Vulnerability | Brené Brown | TED

# data[].attributes.body
Dare greatly!

# data[].attributes.body
Be Grateful

# data[].attributes.body
Time, we have!

# data[].attributes.attachment_link.title
Try something new for 30 days | Matt Cutts

# data[].attributes.attachment_link.description
http://www.ted.com Is there something you've always meant to do, wanted to do, but just ... haven't? Matt Cutts suggests: Try it for 30 days. This short, lighthearted talk offers a neat way to think about setting and achieving goals.

# data[].attributes.body
Connect!!

# data[].attributes.body
Ever!

# data[].attributes.headline
Caroline McHugh: The art of being yourself

# data[].attributes.subject
Caroline McHugh: The art of being yourself

# data[].attributes.attachment_link.title
The art of being yourself | Caroline McHugh | TEDxMiltonKeynesWomen

# data[].attributes.attachment_link.title
How to 'overcome' fear | Trevor Ragan | TEDxCedarRapids

# data[].attributes.body
A must!

# data[].attributes.attachment_link.title
Emotional Mastery: The Gifted Wisdom of Unpleasant Feelings | Dr Joan Rosenberg | TEDxSantaBarbara

# data[].attributes.body
short 10 minute meditation

# data[].attributes.attachment_link.title
10 min Guided Meditation for Self-Love and Compassion with Alli Simon

# data[].attributes.attachment_link.title
Meditation For Inner Peace - Yoga With Adriene

# data[].attributes.attachment_link.authors[].name
The Honest Guys - Meditations - Relaxation

# data[].attributes.attachment_link.title
5 MINUTE Calming Meditation (With Guiding Voice)

# data[].attributes.body
Instant reset

# data[].attributes.attachment_link.title
Stop Anxiety | 4-7-8 Calm Breathing Guide

# data[].attributes.body
Centre the mind on the body and the breath

# data[].attributes.attachment_link.readable_text
Do you have trouble sleeping at night, or suffer from insomnia? Well, you're not alone. According to the National Sleep Foundation, 30 to 40 percent of adults have difficulty sleeping, and 10 to 15 percent suffer from chronic insomnia.

You know what it feels like to not get enough sleep... The next day you feel lethargic, have trouble focusing, and lack motivation. But, did you know that insomnia can have more serious health consequences?

Chronic insomnia can put you at greater risk of various medical conditions, such as stroke, high blood pressure, heart disease, and a weak immune system that can leave you vulnerable to diseases. It puts you at greater risk of mental disorders such as depression and anxiety. Insomnia can affect your memory, judgment, and sex drive. It can even shorten your life expectancy.

The good news is that in most cases, there are some simple solutions. In this article, we're going to focus on guided meditations for sleep. I've reviewed several meditations available on YouTube, and provided you with my top 20 picks.

But before I give you the list, I think it's a good idea to give you a better understanding of the nature of insomnia. This will give you a better idea of which guided meditations for sleep will work best for you, and can improve their effectiveness.

Causes of Insomnia

There are various causes of insomnia. They can be either a medical condition, psychological problems, stress and anxiety, or simply lifestyle.

Medical conditions can include allergies, stomach and intestinal problems, chronic pain, lower back pain, breathing problems, and more. If you have one of these problems, or suspect another medical condition may be keeping you awake, I suggest consulting with your physician.

Psychological problems, mainly depression, are common causes of insomnia. Depression leads to changes in mood, which can affect hormone balance, and therefore, lead to difficulty sleeping. Studies have also shown that insomnia can make depression worse.

Stress and anxiety are also common causes of insomnia. We often ruminate about the past, and worry about the future. Sometimes, we may feel stressed out and overwhelmed by our responsibilities. And sometimes, it is just our overstimulated mind that is keeping us awake.

For some people, lifestyle can be a cause of insomnia. Some people work odd hours that make it difficult to keep a normal sleep pattern, or get enough sleep. Sometimes, they don't have enough time to unwind before they go to bed.

Food and diet can also affect your sleep. A heavy meal or empty stomach can make it difficult to sleep. It's a good idea to have a light snack before bed, something that is low in sugar, as too much sugar in your bloodstream can give you a feeling of anxiety.

Alcohol, while it can help you fall asleep, will actually disrupt your sleep later in the night. Too much caffeine, or drinking it too late, can also make it difficult to sleep. Nicotine is another substance that can disrupt your sleep.

How Meditation Can Help

Although insomnia can have several causes, the good news is that meditation can help in various ways. The main way that meditation can help you sleep better is by reducing stress and anxiety. The way it works is rather simple. Meditation helps calm your thoughts, and by calming your thoughts, you reduce the feelings associated with those thoughts.

Meditation can calm just about any racing mind. But it would help to reduce some of the things that are overstimulating your mind, such as too many activities, and excessive background noise. Basically, any sensory stimulation will create a chain of thoughts, and if your day is filled with activities and noise, then your mind is being overstimulated.

For the most part, meditation is a break from sensory stimulation. While the guided meditations for sleep have music and a voice to guide you, the sounds are slow and soothing, which help slow your mind down.

Meditation is a powerful antidote for depression. Studies have shown that when done properly, it can be just as effective as antidepressant medication. If you suffer from depression and want to try meditation as an alternate treatment, be sure to consult with your doctor first.

Meditation can even help address some of the physical causes of insomnia. Studies have shown that meditation can ease physical pain, especially lower back pain.

20 Best Guided Meditations for Sleep

Here are 20 guided meditations for sleep. They are divided into 4 categories:

Deep relaxation

Binaural beats

Hypnosis

Unguided meditation

I divided them to give you a selection of the different types available.

It's not clear which type of meditation is more effective than others at helping you sleep. While they're all intended to help you sleep better, they have slightly different goals, and mechanisms for aiding your sleep. Based on the explanations and descriptions below, you can choose the one(s) that suits you best.

The meditations vary in duration. Some are under an hour, while others are several hours long. Most have guiding words at the beginning, which eventually fade out, leaving you with soft soothing music to help you drift off to sleep.

You can listen to them as long as you want as you lie down to sleep, or you can even play them while you sleep. This is more a matter of preference.

Deep Relaxation

As the term suggests, the deep relaxation meditations will help you calm your body and mind. They generally use a body scan to relax each body part, and the soothing voice and background music help calm your thoughts.

When listening to the meditations, keep in mind that relaxing the body and mind is a process. Don't expect perfection. That is, it's okay for your mind to wander off, or get distracted. Instead of forcing your body and mind to relax, just 'allow' them to relax.

1. Guided Meditation for Sleep... Floating Among the Stars (Jason Stephenson) (1 hr. 2 min.)

Jason Stephenson has some of the best quality meditations on YouTube. His voice is soothing, and he has the right choice of background music. His recordings have a good balance of music and voice volume. As the title suggests, this meditation gives you a sense of floating among the stars.

2. Guided Meditation - Blissful Deep Relaxation (The Honest Guys) (18.5 min.)

The Honest Guys also have good quality recordings. In this meditation, the music is soft and slow-moving, with gentle waves in the background. This is a relatively short meditation you can comfortably listen to right before you go to bed.

3. Fall Asleep So Fast: Guided sleep meditation (Lauren Ostrowski Fenton) (1 hr. 17 min.)

Lauren Ostrowski Fenton has a soft and relaxing voice. The dreamscape music pitch is well balanced with her voice. Her guided meditation has good positive affirmations that help improve self-esteem.

4. Guided Sleep Meditation - The Happiness of Your Higher Consciousness (Kim Carmen Walsh - Paradigm Meditations) (33 min.)

This recording by Kim Carmen Walsh is designed to help you recognize your own inner happiness. It then guides you into a deep and restorative sleep.

5. Cultivate Self Love While You Sleep: Affirmations For Self-Love Sleep Meditation (Guided Meditations with Nicky Sutton) (2 hrs)

This is a great meditation by Nicky Sutton. The music alone is warm and loving. Combined with her soft voice, the self-love affirmations really touch your heart.

Meditations with Binaural Beats

Binaural beats are a technique that triggers a slow-down in brain activity to make you sleepy. Here's how it works: Your brain creates brainwaves from the pulses of electrical activity when the neurons interact with each other. Generally, higher frequencies of brainwaves are associated with higher levels of alertness, such as concentration. And lower frequencies are associated with lower levels of alertness, such as deep sleep.

Ingrained in the background music are two tones of slightly different frequencies, one in each ear. Your brain, instead of processing both tones, processes half of the difference between the two frequencies. For example, if you receive a 300-hertz tone in one ear, and a 280-hertz tone in the other ear, your brain will process a 10-hertz tone.

The two frequencies in the meditations are meant to slow down your brain activity for deep sleep. As you may have guessed, you need to listen to these meditations with headphones in order to get the desired effect.

Binaural beats have two more effects that benefit sleep: They raise sleep-promoting hormones. And they reduce pain that may be keeping you awake.

6. Perfect Deep Sleep: Talkdown with Delta Wave Isochronic Tones & Binaural Beats (The Honest Guys) (30 min.)

This is another good guided meditation for sleep by the Honest Guys. As with most of their meditations, it is short compared to most other meditations on YouTube. The music is slow, and the voice is soothing and relaxing.

7. Guided Meditation for Sleep and Healing with Binaural Beats and 3D sounds (Meditation Vacation) (40 min.)

The scene of this meditation is the beach at night with bonfire. Along with the dreamscape music, you can hear the sounds of the waves, and the crackling of an open fire. This meditation will promote healing while you sleep.

8. Deep Sleep Meditation with Affirmations: Unstoppable Courage, Confidence, & Inner Power | Delta Beats (PowerThoughts Meditation Club) (1 hr. 44 min.)

Here is a meditation that boosts your self-esteem. It will help you overcome your fears, so you can develop greater inner strength. The music is calm, the voice soothing, and the affirmations powerful. After a while, the voice fades out and the music helps you drift into a deep sleep.

9. Deep Sleep Guided Meditation: Relaxation Music - Delta Binaural Beat - Dissolve Overthinking (PowerThoughts Meditation Club) (1 hr.)

This is a guided meditation that will help you calm your racing mind. The slow soothing voice forces your mind to follow the slower pace. As with the previous guided meditation, the voice fades away after a few minutes.

10. Guided Meditation for a Deep Peaceful and Calm Sleep (Meditation Vacation) (47 min.)

This sleep meditation uses guided imagery to help calm your body and restless mind. The background music is slow and drifting.

Meditations with Hypnosis

Guided meditations with hypnosis are an effective way to reprogram your subconscious mind for a desired way of thinking or behavior. When we're in a deep state of relaxation, our mind is more receptive to new information. So during meditation, it is an excellent time to assimilate positive affirmations that can improve the quality of your life.

These meditations will mainly help change your views about sleep. One is geared to facilitate healing, and another will help you deal with stress and anxiety.

11. Deep Sleep Hypnosis for Mind Body Spirit Cleansing (Rain & Music for Guided Dreams Self-Healing) (Michael Sealey) (1 hr. 30 min.)

Michael Sealey is one of the more popular guided meditation artists on YouTube, and for good reasons. The recordings are high quality, and use a good balance of the different elements to achieve the desired effect. This guided meditation uses soft music and guided imagery to promote inner healing while you sleep.

12. Sleep Talkdown Guided Meditation: Fall Asleep Faster with Sleep Music & Spoken Word Hypnosis (Jason Stephenson) (1 hr. 2 min.)

Here is another guided meditation by Jason Stephenson. This one uses hypnosis techniques to promote deep sleep. The music is soft, slow, and heartwarming. Since the voice fades out after a while, you can just start this meditation, and let it play as you drift off to sleep.

13. Guided Sleep Meditation (Let Go Of Stress, Anxiety) Sleep Hypnosis Meditation (Jason Stephenson) (50 min.)

This guided sleep meditation will help you reprogram your mind to release stress and anxiety. It uses guided imagery and soft relaxing music to calm your body and mind for more restful sleep.

14. Sleep Hypnosis Meditation Female Voice - Guided Meditation Sleep (Soothing Music Relaxing) (3 hrs.)

Though not as popular as most other guided meditations, this one uses a female voice and hypnosis techniques to guide you into a deep sleep. Her voice is soft and soothing, and the music is a slow dreamscape that gives you a feeling of floating on air.

15. Guided Meditation for Sleep. Hypnosis with Subconscious Programming To Fall Asleep (Guided Meditations with Nicky Sutton) (1 hr. 16 min.)

Here is another good meditation by Nicky Sutton. The first 18 minutes help you relax your body. Afterwards, the affirmations help reprogram your mind to go into a deep sleep.

Unguided Relaxation Meditations

Although this list of meditations is mainly of guided meditations for sleep, there are some excellent recordings of either just soothing music or sounds of nature, or a combination. Some nature sounds, such as ocean waves, are symbolic of relaxation. So when we hear those sounds, our subconscious mind will associate them with relaxation and sleep.

These are the type that you may just want to play softly in the background while you go to sleep.

16. "UNBLOCK ALL 7 CHAKRAS": Aura Cleansing & Balancing Chakra (Meditation and Healing) (8 hrs.)

Nice heartwarming dreamscape music.

17. Dreamscape Music for Relaxation and Sleep (Peaceful Productions Studio) (8 hrs.)

Another recording of soft dreamscape music. This one uses Delta waves, the same frequency of brainwaves during deep sleep.

18. Deep Sleep Music: Ocean Waves and Relaxing Music (Soothing Relaxation) (3 hrs.)

This meditation combines relaxing music with ocean waves to lull you into a deep restful sleep.

19. Gentle Night Rain Sounds for Relaxing Sleep (The Relaxed Guy) (3 hrs.)

Some people like the sound of rain to help them relax. This recording is nothing but gentle rain.

20. Angelic Music with Affirmations for Sleeping & Healing (Jason Stephenson) (2 hrs)

This meditation is almost entirely heartwarming music with intermittent affirmations in a soft angelic voice.

Bottom Line

If you have trouble sleeping at night, let not your heart be troubled. These guided meditations for sleep will help you slow your racing mind, and make sleep much easier. The best part about them is that you don't have to do anything but just listen to them and relax.

Your sleep is important, not just so you feel better the next day, but also for your long-term health, and success in life. So, enjoy the meditations, and enjoy your life.

More About Meditation

Featured photo credit: Ben Blennerhassett via unsplash.com

# data[].attributes.attachment_link.title
20 Best Guided Meditations for Sleep and Insomnia

# data[].attributes.attachment_link.description
Do you have trouble sleeping at night, or suffer from insomnia? Well, you're not alone. According to the National Sleep Foundation, 30 to 40 percent of adults have difficulty sleeping, and 10 to 15 percent suffer from chronic insomnia. You know what it feels like to not get enough sleep...

# data[].attributes.body
Try it

# data[].attributes.attachment_link.title
Binaural Sleep Meditation Music for Positive Energy: Sleep Binaural Beats, Energy Sleep Meditation

# data[].attributes.body
For the background calm

# data[].attributes.body
Snapshot of the invaluable book by Dr Russ Harris

# data[].attributes.body
Increase your awareness in order to diffuse. Download the below attached expansion technique to practice at home

# data[].attributes.body
connect to your senses to ground yourself

# data[].attributes.body
Neck, Shoulders, back

# data[].attributes.attachment_link.title
Yoga For Neck, Shoulders, Upper Back  |  10-Minute Yoga Quickie

# data[].attributes.body
Wake up the body

# data[].attributes.attachment_link.title
Quick Morning Pilates Routine | Lottie Murphy

# data[].attributes.body
something a bit more challenging? 30 day Yoga challenge with Tim

# data[].attributes.attachment_link.title
The Total Body Yoga Workout Challenge Day 1

# data[].attributes.body
Ask for help

# data[].attributes.body
Reduce stress & anxiety

# data[].attributes.attachment_link.readable_text
Subscribe To Our Newsletter

One of the fastest ways to start Tapping and get our most up to date resources is by signing up for our FREE email newsletter, where you'll get Tapping tips, meditations, videos and much more!

# data[].attributes.attachment_link.title
Finding Ease During Troubled Times - The Tapping Solution

# data[].attributes.attachment_link.description
Subscribe To Our Newsletter One of the fastest ways to start Tapping and get our most up to date resources is by signing up for our FREE email newsletter, where you'll get Tapping tips, meditations, videos and much more!

# data[].attributes.body
Find all online meetings here

# data[].attributes.attachment_link.title
In The Rooms: Recovering From Addiction & Online Addiction Meeting Community

# data[].attributes.attachment_link.description
Nothing gets me more uptight than having to deal with and think about money or lack of it. I'm guessing... InTheRooms.com has seen an unprecedented rise in traffic to the site in the past eighteen months. A good deal of... So how has your week been?

# data[].attributes.body
Bring AA to you

# data[].attributes.attachment_link.readable_text
Please select a county or time using the tools to the right to search our database. Search results will appear here and placemarks will indicate locations of meetings in the interactive map above.

Click on any placeholder to reveal details about the meeting location.

Definition of Open and Closed Meetings:

The Closed Meeting;
is intended for alcoholics and for those with an alcohol problem who have a desire to stop drinking.

The Open Meeting;
is intended for alcoholics and non-alcoholics e.g. family, friends and anyone interested in AA.

Please note. the use of this facility does not constitute or indicate any endorsement or approval. In keeping with "Our primary purpose...", we have provided this mapping function to aid anyone looking for a meeting location.

# data[].attributes.attachment_link.description
Please select a county or time using the tools to the right to search our database. Search results will appear here and placemarks will indicate locations of meetings in the interactive map above. Click on any placeholder to reveal details about the meeting location.

# data[].attributes.body
Join them

# data[].attributes.attachment_link.readable_text
The meetings are every Monday, Wednesday, Friday & Saturday at 7.30pm London time. The room will open at around 7.15pm & closes around 9.00pm - If you visit out of these hours the room won't be moderated, so please act responsibly. If you need to speak to someone urgently, please call the UKNA Helpline number 0300 999 1212 between 10am and 12am 7 days a week. Just a reminder of some suggestions we @ NA have found to be helpful... * Avoid People, Places, and Things You Used With/At * Come Early and Stay Late * Don't Use and Go to Meetings * Get and Use a Sponsor * Get a Home Group *Keep Coming Back, IT Works * 90 meetings in 90 Days * Use the Phone, your IM, your emails addresses ANNOUNCEMENTS TO OCCASIONALLY PASTE IN THE CHAT BOX ***** MAIN SHARE MEETINGS *****
We have a 'Main Share' meeting on the last Saturday of every month. Please join us to hear NA members share their stories of experience, strength and hope.

If you would like to share your story of experience, strength and hope at one of our Main Share Meetings, please email: [email protected]

The next main share meeting will be held on the:
**** [[INSERT DATE]] at 7:30pm - 9pm London Time.****
____________________________________________

If you need to speak to someone urgently, please call the UKNA Helpline number 0300 999 1212 between 10am and 12am 7 days a week.
DO YOU WANT TO DO SERVICE ONLINE?
We need volunteers to help run these meetings. If you'd like to be involved please send an email to:
[email protected]
Please remember to MUTE your microphone when you're not speaking, as otherwise we can get feedback

If you are using a laptop, and want to make the Public Chat box bigger, click on those three parallel lines to the right of the words Public Chat. A menu will appear so choose 'Switch to Chat Window'. You can then make the window bigger, (drag the bottom-right corner down and right), and also choose the size of the text in 'Options'. If you're using a mobile device this is not possible.

Please keep the public chat box recovery focused at all times and limit posts when other members are sharing. Thank you.

NOTE: Please avoid typing anything in the Public Chat Box while people are reading one of the readings at the beginning or the end of the meeting as this causes the text to jump and people to lose their place. If you are logged into the meeting from a Laptop or Desktop it is better to read from the NoteBoard as the text there remains static. Mobile users do not have this choice unfortunately. ______________________________________________

If you're having any problems: connection, sound, etc., please PM me by clicking on my username in the box on the right and choose PRIVATE CHAT, or if you are on a mobile device you can email us at [email protected]

If the mic/sound is not working for you, try turning skype ON, adjust volume & microphone then EXIT skype,

Or try another browser (Internet Explorer, Chrome, Firefox, etc.) which might have slightly different security settings.

Still got sound problems? Click on any of the links below you feel will be most useful:

____________________________________________
ONLINE MEETINGS
Online NA Meetings help carry the message to addicts and are sometimes the only meetings some addicts can attend for a variety of reasons. If this is your first online meeting and you would like to attend more meetings online, you are welcome to follow the links below:

_____________________________________________
FOLLOW THIS LINK FOR DOWNLOADABLE NA LITERATURE AND PAMPHLETS ON THE NA.ORG WEBSITE
_____________________________________________
MEETING FORMAT PREAMBLE
Welcome to the 7.30 meeting of NA online. We start with a moments silence...
WHO IS AN ADDICT
Most of us do not have to think twice about this question. WE KNOW! Our whole life and thinking was cantered in drugs in one form or another, the getting and using and finding ways and means to get more. We lived to use and used to live. Very simply, an addict is a man or woman whose life is controlled by drugs. We are people in the grip of a continuing and progressive illness whose ends are always the same:

Jails, institutions and death.
WHAT IS THE NA PROGRAM
What is the NA program? N.A. is a non-profit fellowship or society of men and women for whom drugs had become a major problem. We are recovering addicts who meet regularly to help each other stay clean. This is a program of complete abstinence from all drugs. There is only ONE requirement for membership, the desire to stop using. We suggest that you keep an open mind and give yourself a break. Our program is a set of principles written so simply that we can follow them in our daily lives. The most important thing about them is that THEY WORK.

There are no strings attached to N.A. We are not affiliated with any other organizations, we have no initiation fees or dues, no pledges to sign, no promises to make to anyone. We are not connected with any political, religious or law enforcement groups, and are under no surveillance at any time. Anyone may join us, regardless of age, race, sexual identity, creed, religion or lack of religion.

We are not interested in what or how much you used or who your connections were, what you have done in the past, how much or how little you have, but only in what you want to do about your problem and how we can help. The newcomer is the most important person at any meeting, because we can only keep what we have by giving it away. We have learned from our group experience that those who keep coming to our meetings regularly, stay clean.
(optional) HOW IT WORKS
If you want what we have to offer, and are willing to make the effort to get it, then you are ready to take certain steps. These are the principles that made our recovery possible:

1. We admitted that we were powerless over our addiction, that our lives had become unmanageable.

2. We came to believe that a Power greater than ourselves could restore us to sanity.

3. We made a decision to turn our will and our lives over to the care of God as we understood Him.

4. We made a searching and fearless moral inventory of ourselves.

5. We admitted to God, to ourselves, and to another human being the exact nature of our wrongs.

6. We were entirely ready to have God remove all these defects of character.

7. We humbly asked Him to remove our shortcomings.

8. We made a list of all persons we had harmed, and became willing to make amends to them all.

9. We made direct amends to such people wherever possible, except when to do so would injure them or others.

10. We continued to take personal inventory, and when we were wrong promptly admitted it.

11. We sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.

12. Having had a spiritual awakening as a result of these steps, we tried to carry this message to addicts, and to practice these principles in all our affairs.

This sounds like a big order, and we can't do it all at once. We didn't become addicted in one day, so remember - EASY DOES IT.

There is one thing more than anything else that will defeat us in our recovery; this is an attitude of indifference or intolerance toward spiritual principles. Three of these that are indispensable are honesty, open-mindedness and willingness. With these we are well on our way. We feel that our approach to the disease of addiction is completely realistic, for the therapeutic value of one addict helping another is without parallel. We feel that our way is practical, for one addict can best understand and help another addict. We believe that the sooner we face our problems within our society, in everyday living, just that much faster do we become acceptable, responsible, and productive members of that society. The only way to keep from returning to active addiction is not to take that first drug. If you are like us you know that one is too many and a thousand never enough. We put great emphasis on this, for we know that when we use drugs in any form, or substitute one for another, we release our addiction all over again.

Thinking of alcohol as different from other drugs has caused a great many addicts to relapse. Before we came to NA, many of us viewed alcohol separately, but we cannot afford to be confused about this. Alcohol is a drug. We are people with the disease of addiction who must abstain from all drugs in order to recover.

__________________________________________________________________________
JUST FOR TODAY READING | MEETING TOPIC
___________________________________________________________________________
SHARING TIME:
When sharing we suggest you turn off your TV or Radio so we can hear you. We would kindly ask that you limit yourself from "drugalogs", remembering we may have newcomers & those who are just coming back from a relapse. You are welcome to share about whatever is affecting you or your recovery.

Please keep the public chat box recovery focused and limit posts when other members are sharing. When you are not speaking, we recommend you mute your microphone as we sometimes get feedback from open microphones and please don't interrupt when other members are sharing.
IMPORTANT: Please respect the anonymity of members who share in the meeting. Thank you.
__________________________________________
END OF SHARING TIME.
That brings us to the end of sharing time but not the end of the meeting.

Keyrings: We celebrate cleantime with claps & *virtual* ((hugs)).

**** Is there anyone here tonight who would like to join NA and pick up a White (Virtual) Keyring? ****

Is anyone celebrating a clean time milestone today or this week for:
30 days? 60 days? 90 days? Six months? Nine months? One year? Eighteen months? Multiple years? Keep coming back y'all!
Some final readings to close the meeting:
WE DO RECOVER
When at the end of the road we find that we can no longer function as a human being, either with or without drugs, we all face the same dilemma. What is there left to do?

There seems to be this alternative: either go on as best we can to the bitter ends-jails, institutions, or death - or find a new way to live.

In years gone by, very few addicts ever had this last choice. Those who are addicted today are more fortunate. For the first time in man's entire history, a simple way has been proving itself in the lives of many addicts. It is available to us all. This is a simple spiritual - not religious - program, known as Narcotics Anonymous.
JUST FOR TODAY
WE Version

Just for today OUR thoughts will be on OUR recovery, living and enjoying life without the use of drugs.

Just for today WE will have faith in someone in NA who believes in US and wants to help US in OUR recovery.

Just for today WE will have a program. WE will try to follow it to the best of OUR ability.

Just for today through NA WE will try to get a better perspective on OUR lives.

Just for today WE will be unafraid, OUR thoughts will be on OUR new associations, people who are not using and who have found a new way of life.

So long as WE follow that way, WE have nothing to fear.
ME Version
JUST FOR TODAY my thoughts will be on my recovery, living and enjoying life without the use of drugs.

JUST FOR TODAY I will have faith in someone in NA who believes in me and wants to help me in my recovery.

JUST FOR TODAY I will have a program. I will try to follow it to the best of my ability.

JUST FOR TODAY, through NA, I will try to get a better perspective on my life.

JUST FOR TODAY I will be unafraid. My thoughts will be on my new associations, people who are not using and who have found a new way of life.

So long as I follow that way, I have nothing to fear.
THE SERENITY PRAYER
Using the word God, as you do or do not understand it:
God, Grant me the serenity to accept the things I cannot change, courage to change the things I can, and the wisdom to know the difference. It works IF YOU WORK IT so work it 'cause you're worth it. KEEP COMING BACK!

# data[].attributes.attachment_link.title
Online meetings on this website Mondays, Wednesdays, Fridays, & Saturdays at 7.30pm

# data[].attributes.attachment_link.description
The meetings are every Monday, Wednesday, Friday & Saturday at 7.30pm London time. The room will open at around 7.15pm & closes around 9.00pm - If you visit out of these hours the room won't be moderated, so please act responsibly.

# data[].attributes.attachment_link.title
ACT week 4  Expansion and Urge surfing Hand out

# data[].attributes.attachment_link.readable_text
"Doubt is not a pleasant state of mind, but certainty is absurd." - Voltaire

Acceptance and commitment therapy ( ACT) contends that there are opportunities for purpose and meaning even in the midst of intense pain or suffering. The goal of ACT is not to merely eliminate suffering, but to find a way to use one's pain and suffering to grow and find meaning.

When we are in a state of cognitive fusion, we are stuck to our thoughts. It is almost as if we cannot separate ourselves from our thoughts. We are often so stuck to our thoughts that we cannot even see it. In a state of cognitive fusion, thinking completely dominates our behavior. We think or believe that something is true and we act as if it is true.

When we are stuck to our thoughts, attitudes, or beliefs, we lose touch with what ACT terms "the world of direct experience." Instead, we are lost in the world of language, so lost in the thoughts and images running through our minds that we forget to bring our focus back to the presently unfolding moment of the world of direct experience. ACT suggests that mindfulness acts as a "direct transport" from the world of language back to the world of direct experience.

Defusion involves "learning to step back and separate or detach from our thoughts, images, and memories" (Harris, 2009, p. 178). When choose to consciously disentangle ourselves from the grip of our internal cognitive drama, we are practicing mindfulness. When we are defused from our cognitive processes, we begin to see them for what they are: words or pictures. In this state of defusion, we allow ourselves to mindfully observe our internal processes without relinquishing control to them. We notice them, choose not to pass judgment on them, accept them, and let them go.

How do you notice your feelings and subjective state of well-being change when you are in a state of fusion versus a state of defusion? Which way of being feels more beneficial to you? The next time that you notice yourself getting "wrapped up" or "swept away" by your internal drama of thoughts, images, and feelings, recognize that this is happening. Simply try noticing what is going on for you in the moment. How does it feel to observe yourself in this way?

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Harris, R. (2009). ACT made simple. Oakland, CA: New Harbinger Publications, Inc.

Featured image: 30 days of gratitude - Day 26 by aussiegall / CC BY 2.0

# data[].attributes.attachment_link.authors[].name
View all posts by Laura K. Schenck, Ph.D., LPC →

# data[].attributes.attachment_link.description
"Doubt is not a pleasant state of mind, but certainty is absurd." - Voltaire Acceptance and commitment therapy (ACT) contends that there are opportunities for purpose and meaning even in the midst of intense pain or suffering. The goal of ACT is not to merely eliminate suffering, but to find a way to use one's...

# data[].attributes.body
Ways to defuse...step back

# data[].attributes.attachment_link.title
Cognitive Fusion and Defusion in ACT (Acceptance & Commitment Therapy)

# data[].attributes.body
Collections of meditations

# data[].attributes.attachment_link.provider_name
Mindfulness: Finding Peace in a Frantic World

# data[].attributes.attachment_link.readable_text
All of the meditations on this page are taken from the bestseller Mindfulness: Finding Peace in a Frantic World. The book contains the complete eight week mindfulness course developed at Oxford University and taught at thousands of mindfulness centres around the world. The sound files can take 10-20 seconds before they begin to play.

NEW BOOK: Buy now from Amazon UK NEW BOOK: Pre-order now from Amazon US (out July 17th) Download Chapter One for free (the US & UK versions are the same apart from the cover
The Chocolate Meditation

Connecting with your senses is one of the core benefits of Mindfulness meditation. Many traditions use nuts or fruit as the focus for a meditation on the senses of taste, smell and touch. But you can use any food at all so we developed a meditation based on chocolate. Why not do it now by clicking on the link below? All of the meditations on this page are taken from our book 'Mindfulness: Finding Peace in a Frantic World'. The book contains the complete 8 week mindfulness course developed at Oxford University.

Mindfulness Meditation of the Body and Breath

Every meditation tradition begins with daily practices that help to focus a scattered mind. A great way of doing this is to focus on a single object that is always with you: the movement of the breath in the body. This eight-minute meditation is a brilliant introduction to Mindfulness. It will begin the process of putting you back in control of your life. All of the meditations on this page are taken from our book 'Mindfulness: Finding Peace in a Frantic World'. The book contains the complete 8 week mindfulness course developed at Oxford University.

Body Scan Meditation

The Body Scan meditation helps you to explore the difference between thinking about a sensation and experiencing it directly. Many of us spend so much of our time living 'in our heads' that we almost forget about the world experienced directly through our senses. The Body Scan meditation helps to train your mind so that you can focus your attention directly on your bodily sensations without judging or analysing what you find. This helps you to see, ever more clearly, when the mind has begun to wander away by itself, so that you gradually learn to 'taste' the difference between the 'thinking mind' and the 'sensing mind'. It's not unusual to fall asleep when you do this meditation, particularly if you do it lying down. If you do so, try not to criticise yourself but instead congratulate yourself for catching up on some much needed rest. This meditation is taken from our book 'Mindfulness: Finding Peace in a Frantic World'. The book contains the complete 8 week mindfulness course developed at Oxford University.

The Befriending Meditation

When life really begins to get you down.... When you feel angry, lost or alone... When you feel close to despair... When you feel that you are your own worst enemy... The Befriending Meditation is here for you.

Sounds and Thoughts Meditation

Sounds are as compelling as thoughts and just as immaterial and open to interpretation. For this reason, the Sounds and Thoughts Meditation is my personal favourite as it elegantly reveals how the mind conjures up thoughts that can so easily lead us astray. Once you realise this - deep in your heart - then a great many of your troubles will simply evaporate before your eyes. All of the meditations on this page are taken from our book 'Mindfulness: Finding Peace in a Frantic World'. The book contains the complete 8 week mindfulness course developed at Oxford University.

Three Minute Breathing Space

This is a mini-meditation that can put you back in control of your life when it starts to slip between your fingers. It acts as a bridge between the longer, formal meditations detailed in our book Mindfulness and the demands of everyday life. All of the meditations on this page are taken from our book 'Mindfulness: Finding Peace in a Frantic World'. The book contains the complete 8 week mindfulness course developed at Oxford University.

There are moments in life that decide your fate. They ripple into the future and dictate how you experience the world in the moments that follow; either positive and uplifting, dark and chaotic, or flat and dull.

What if you could recognise these moments before they seized control of your life? What if you could use them to set sail for a better future? What if all moments, big and small, could be harnessed this way?

In Deeper Mindfulness, Oxford Professor Mark Williams and Dr Danny Penman reunite to present a new eight-week guided meditation programme that takes mindfulness to the next level. Deeper Mindfulness reveals how the latest advances in neuroscience, combined with millennia old wisdom, can be used to transform your life. These discoveries open the doors to a deeper layer of mindfulness known as the 'feeling tone'. This sets the 'background colour' that tinges your entire experience of life. It is also the tipping point from which you can reclaim your life in an increasingly stressful and chaotic world.

Proven effective at treating anxiety, stress and depression, the practices in Deeper Mindfulness offer a new and more fruitful direction for both novice and experienced meditators. It also allows the rest of us to approach life with renewed strength, vigour and equanimity.

'They've done it again! Read this book as if your life depended on it' Ruby Wax.
Download Chapter One for free (the US & UK versions are the same apart from the cover) Buy now from Amazon UK Pre-order now from Amazon US (Out July 17th) What can mindfulness do for you? What exactly is mindfulness? Follow us on Twitter @DrDannyPenman

# data[].attributes.attachment_link.title
Free meditations from Mindfulness - Mindfulness: Finding Peace in a Frantic World

# data[].attributes.attachment_link.description
All of the meditations on this page are taken from the bestseller Mindfulness: Finding Peace in a Frantic World. The book contains the complete eight week mindfulness course developed at Oxford University and taught at thousands of mindfulness centres around the world. The sound files can take 10-20 seconds before they begin to play.

# data[].attributes.attachment_link.readable_text
Since the World Health Organization declared the COVID-19 outbreak a global pandemic, many of us, even those who have not been infected by the virus, will choose to quarantine in our homes for the upcoming weeks. Capsized travel plans, indefinite isolation, panic over scarce re-sources and information overload could be a recipe for unchecked anxiety and feelings of isolation. Here are a few pointers that could help you survive spiraling negative thoughts about this uncertain time.

1.) Reframe "I am stuck inside" to "I can finally focus on my home and myself"

As dismal as the world may feel right now, think of the mandated work-from-home policy as an opportunity to refocus your attention from the external to the internal. Doing one productive thing per day can lead to a more positive attitude. Set your sights on long-avoided tasks, reorganize, or create something you've always wanted to. Approaching this time with a mindset of feeling trapped or stuck will only stress you out more. This is your chance to slow down and focus on yourself.

2.) Stay close to your normal routine

Try and maintain some semblance of structure from the pre-quarantine days. For those individuals with children, sticking to a routine might be easier; however as you work from home, it could be tempting to fall into a more lethargic lifestyle, which could lead to negative thinking. Wake up and go to bed around the same time, eat meals, shower, adapt your exercise regimen, and get out of your PJ's. Do laundry on Sundays as usual. Not only will sticking to your normal routine keep you active and less likely to spiral, it will be easier to readjust to the outside world when it's time to get back to work.

3.) Avoid obsessing over endless Coronavirus coverage

Freeing up your day from work or social obligations gives you plenty of time to obsess, and if you have a tendency to consult Google for every itch and sneeze, you may be over-researching the pandemic as well. Choosing only certain credible websites (who.int or cdc.gov is a good start) for a limited amount of time each day (perhaps two chunks of 30 minutes each) will be in your best interest during this time.

4.) A chaotic home can lead to a chaotic mind

With all the uncertainly happening outside your home, keep the inside organized, predictable and clean. Setting up mental zones for daily activities can be helpful to organize your day. For example, try not to eat in bed or work on the sofa- just as before, eat at the kitchen table and work at your desk. Loosening these boundaries just muddles your routine and can make the day feel very long. Additionally, a cluttered home can cause you to become uneasy and claustrophobic of your environment- so keep it tidy.

5.) Start a new quarantine ritual

With this newfound time, why not do something special during these quarantined days? For ex-ample, perhaps you can start a daily journal to jot down thoughts and feelings to reflect on later. Or take a walk every day at 4 pm, connect with your sister over FaceTime every morning, or start a watercolor painting which you can add to everyday. Having something special during this time will help you look forward to each new day.

6.) Use telehealth as an option to talk to a professional if your anxiety becomes unmanageable

Many licensed psychologists are offering telehealth options over HIPAA-compliant video chat platforms. Remember to reach out for help if your anxiety is reaching proportions that is unmanageable without professional help.

Letting go of illusions of control and finding peace in the fact that you are doing your part to "flatten the curve" will certainly build mental strength to combat the stressful situation the whole globe is experiencing.

About the Author

Dr. Aarti Gupta, PsyD is Founder and Clinical Director at TherapyNest, A Center for Anxiety and Family Therapy in Palo Alto, California. She specializes in evidence-based treatment for a wide spectrum of anxiety disorders, including OCD, panic disorder, social anxiety, trichotillomania, and generalized anxiety disorder. Dr. Gupta serves on ADAA's public education committee.

# data[].attributes.attachment_link.title
COVID-19 Lockdown Guide: How to Manage Anxiety and Isolation During Quarantine

# data[].attributes.attachment_link.description
Since the World Health Organization declared the COVID-19 outbreak a global pandemic, many of us, even those who have not been infected by the virus, will choose to quarantine in our homes for the upcoming weeks. Capsized travel plans, indefinite isolation, panic over scarce re-sources and information overload could be a recipe for unchecked anxiety and feelings of isolation.

# data[].attributes.body
Use access code: smmgp2020 to sign up

# data[].attributes.attachment_link.title
Breaking Free Online | Recovery Program for Alcohol & Drugs

# data[].attributes.attachment_link.description
Free, evidence-based recovery support program for alcohol and drugs. Achieve and maintain your long-term recovery goals from substance dependence.

# data[].attributes.attachment_link.readable_text
(Sandra Navarro / For The Times)

We're stuck inside too, and we get it. It's hard not to focus on the headlines, the uncertainty and the heartache. We're all leaning on our houseplants - and each other - for support during these tough times.

So we asked some of our favorite writers to tell us what they are doing to stay sane these days. And, wow, did they help us see all that we can do, and take our focus off all that we can't, during this coronavirus self-quarantine. We're inspired to bond with our plants, improve our gardens, have movie nights with our kids, take up crocheting, organize our photos, start learning a new language, commit to a workout habit, make our house cozier, help friends and neighbors, and more.

Ready to get busy? Here's a look at 100 ideas for things you can start doing right now to enrich your life - or at the very least, your weekend - without leaving your house.

# data[].attributes.attachment_link.title
100 ideas for activities you can do at home this weekend

# data[].attributes.attachment_link.description
We're stuck inside too, and we get it. It's hard not to focus on the headlines, the uncertainty and the heartache. We're all leaning on our houseplants - and each other - for support during these tough times. So we asked some of our favorite writers to tell us what they are doing to stay sane these days.

# data[].attributes.body
Perfect timing

# data[].attributes.attachment_link.title
THE 20 SECOND RULE - HOW TO BUILD A NEW HABIT

# data[].attributes.body
Increased immunity

# data[].attributes.body
You have the time...

# data[].attributes.attachment_link.title
All it takes is 10 mindful minutes | Andy Puddicombe | TED

# data[].attributes.body
Perspective is EVERYTHING

# data[].attributes.attachment_link.title
How to Start a Gratitude Journal You'll Actually Keep