01 Grounding – this exercise is about tuning into our senses and becoming more present. We can go “into our head” and zone out of being present. 02 Calm Breath – this exercises focusses on the breath and tries to help you feel more calm and centered. 03 Affirmations – positive messages to help with stepping back from thoughts and developing a kinder perspective on yourself. 04 Safe Place Visualisation – a visualisation to help you develop a safe place you can go to when needed. 05 Progressive Muscle Relaxation – Short Form – this is a quick way to release body tension. 06 Progressive Muscle Relaxation – Long Form – a longer, systematic way to release body tension. 07 Soles of the Feet Mindfulness – an exercise, focussing on your feet, to bring your attention to the here and now. Good for centering yourself. 08 When feeling Overwhelmed – if feeling overwhelmed, this exercise gently guides you to becoming more present and less worked up. 09 Cloak of Protection – if feeling vulnerable or in need of some nurturing, this visualisation is about putting a cloak around yourself. 10 Gold Panning to find the Nuggets of Wisdom – we can have so many opinions (from ourselves and others) jumbled in our mind. It can be hard to decide what is useful or not. In this visualisation, we try to step back from our thoughts and see if the nuggets of gold can arise to the surface. 11 Blanket of Kindness – this is a visualisation to increase self-compassion. 12 White Light Visualisation – this is a visualisation to increase self-compassion and help relaxation. 13 Shrink the Inner Critic – ideas for shrinking that inner negative voice! 14 Shake the Dandelion Head – Dealing with Worries – worries can fill our head and we can get caught up with them. This visualisation is about stepping back and unsticking from worries. 15 Thoughts as Clouds Visualisation – a guided visualisation for unsticking from thoughts. 16 Urge Surfing – This is an exercise for managing those urges (e.g., overeating urges) that might not be helpful. 17 Restart. Reset - Feeling overwhelmed or like you want to give up? Did you get tripped up or make a mistake? Rather than lapsing back into unhelpful thoughts or behaviour, this exercise is about re-focussing and getting back on track. These tracks represent my most commonly used exercises that I use and teach my clients, in my work as a clinical psychologist. These tracks are based on mindfulness skills. Mindfulness is about being present, in the here and now, rather than caught up in the future or the past. We pay attention, on purpose. We are also compassionate and present. Each track is designed to help "in the moment" when anxious, worried, distressed, hurt, overwhelmed, etc. Listening to these regularly though, will help to develop mindfulness skills to help with developing greater mental clarity. Please bear in mind that listening to these tracks is not meant to be a substitute for therapeutic work with a therapist you trust and I strongly encourage you to seek professional assistance if required. Please watch out for expectations about what the tracks "should" achieve - sometimes when we have fixed ideas about how things *should* be, we can get more anxious and worked up when we aren't getting the results we want. The aim in mindfulness is to see these expectations/thoughts simply as passing phenomena, not always as facts. No therapeutic relationship is implied and no specific therapeutic benefits are guarenteed. Please consult a health professional you trust if you have any questions or concerns about your own mental health.