NHS Lothian
Mindfulness - Community
Body Scan (30m) Procter 2021
Body Scan (recorded live during an 8 week course) and ending with a poem by Linda France (30m) Procter 2022
A period of Mindful movement leading into a Body Scan live (43m) Procter 2024
A short period of Mindful Movement from a Standing position, emphasising qualities of grounding (16m) Procter 2024
A period of Mindful Movement from a lying down posture (22m) Procter 2024
A short period of Mindful Movement from a Standing position with an emphasis on Centring and Flow (15m) Procter 2024
A longer Sitting Meditation, exploring posture and a variety of anchors to stabilise our attention, and then investigating breath, body sensations, sound, thoughts and the activities of the mind as objects of awareness, recognising their changing and flowing nature. Ending with a period of choiceless awareness (35m) Procter 2022
A Sitting Meditation, exploring posture and a variety of supports (anchors) to stabilise our attention, leading to an investigation of breath, body sensations, sound and thoughts as objects of awareness – coming in close to our experiencing of them and exploring them as gateways to awareness (30m) Procter 2024
A Sitting Meditation with a particular emphasis on awareness of Sounds and Thoughts, exploring metaphors / particular stances from which to observe our experience (30m) Procter 2024
Working with Difficulty Meditation (23m) Procter 2024. In this meditation, after grounding and resourcing ourselves, we practice bringing to mind a difficulty that is alive for us in our lives. Using mindfulness, we practice “turning towards” our experience, learning to be alongside this challenge in a different way, softening any reactivity and opening to qualities of acceptance and kindness along the way.
RAIN meditation (19m) Procter 2021. RAIN is an acronym for Recognise, Allow, Investigate and Nourish. This meditation is based on a practice developed by Tara Brach. It is another practice which can help us to work with anything that is challenging in our lives.
Loving Kindness meditation (30m) Procter 2024. In this practice we first resource and nourish ourselves with gratitude and start to feel the awakening of qualities of kindness. We choose first a good friend and then someone whom we know is having a hard time. Being aware of what they need, we wish them well, bathing them in kindness. We then offer kindness and well-wishing to ourselves, knowing that our own lives are also filled with sorrows and joys. Then we allow the natural radiation of kindness to spread out towards others in our lives and in the world.
Mountain Meditation (20m) Procter 2024. This is the traditional meditation which is found in the MBSR programmes, developed by Jon Kabat Zinn. The mountain is a metaphor for stability and steadfastness and the resilience we need in managing the everyday storms of our lives. We envisage a mountain, known or imagined and recognise it’s steadfastness, through the changing weather, seasons and light. We imagine becoming the mountain, embodying it’s qualities of strength and unshakeably and taking these qualities into our lives.
Walking Meditation live (15m) Procter 2024. This meditation was recorded live outside in my allotment space. You will hear the wind, the bird song, the passing traffic. Maybe you will notice the moment when a wild fox appeared in front of me! If you practice this meditation inside, this recording will bring a little of the outside into your practice. Enjoy!