The Eastern Wisdom traditions have gifted us a legacy of thousands of years of mental training. This isn't just noticing the present moment, it's an immense library of meditations, skills, techniques, and training, that combine to work together. These practices help us to construct a map of our inner landscape so we can to navigate our lives more helpfully. Science gives us a mountain of evidence you can transform your life for the better. The combination of practices I teach, from mindfulness t...
Jun 22, 2025•52 min•Season 26Ep. 4
From a class I taught on The Meditation Course on Thursday 16 January. I have learned over the last decade of teaching mindfulness, meditation and resilience that disconnection and social fragmentation are among the greatest challenges that people face in the modern world. The Mind fulness-Based Resilience practices are fine-tuned for this landscape and I explain the scenario and guide some techniques in this class. Join us at https://meditationcourse.live for 4x classes each week for the same p...
Jan 17, 2025•40 min•Season 26Ep. 3
In this class, we explore the effect of 'The Marketplace of Fear' the modern media has become and learn how to change our mindset so that our attention is no longer drawn consistently towards a place of anxiety. This needs a toolkit of practices that we can use to manage our stress, redirect the focus of the mind, intervene in repetitive thoughts and take beneficial actions. To join us on our live meditations 4x each week, subscribe at https://meditationcourse.live...
Jan 12, 2025•54 min•Season 26Ep. 2
In this episode, I teach a set of practices that people have been using for at least 3,000 years to cut through all of these layers of uncomfortable, unhelpful baggage and return us to an experience which is our evolutionary legacy. It's how human beings can live when we are liberated from all of the expectations that the modern world heaps on us. This is a recording taken from a class on Saturday, 28 December, on The Meditation Course. We meet four times a week to meditate together online. If y...
Dec 28, 2024•43 min•Season 26Ep. 1
Hi everyone, This is another meditation only episode. I will add a small number more of these then probably, depending on the response, return to the full episodes including the talk. In any case I intend to add a few more of these meditation only episodes as they have been requested by students. There is quite a lot happening in January so I suggest that you subscribe, at least for free, to The Meditation Course at: https://meditationcourse.live That way you will be up to date with the change...
Dec 23, 2024•41 min•Season 25Ep. 1
Understanding Awareness, The Perception Zone, and Witness Consciousness This meditation is designed to cultivate mindful awareness and Witness Consciousness. It is also a deep and calming practice. In our fast-paced world, we often find ourselves rushing through life on autopilot. Yet beneath this surface-level experience lies a deeper capacity for awareness that can transform how we experience each moment. The Three Levels of Awareness Our consciousness operates across three distinct levels, ea...
Dec 19, 2024•26 min•Season 25Ep. 3
Another Meditation only today. The perception zone is our nexus in space and time. We need to be aware of our presence in the space around us, and we also need to be aware of the passage of time. When we're in nature, this gets switched on. Walk into a forest, especially if you're alone, especially if there's low visibility, and you will be plugged into your environment, receiving all of that sensory information and processing it in a natural way. Fast forward to the modern world. We're on autop...
Dec 17, 2024•27 min•Season 25Ep. 2
This Episode is a meditation only. Apologies for the delay in posting. I have been focused on the pilot for a private podcast for subscribers to The Meditation Course. This has almost all of my classes on it so there are three or four episodes each week. This will be available as an extra tier in January, 2025. Change of Format Normally my podcasts are recordings of my classes which all start with a talk. This is the first of a Series of Episodes which will just consist of meditation practices t...
Dec 15, 2024•23 min•Season 25Ep. 1
This is a recording from a class on Thursday, November 7. The topic of the class talk is Meditation and connection. In it, I explain how some Meditation practices (including the practices in the Seven Keys to Clarity program running on The Meditation Course) help us release the burden of beliefs that form our mental model and cause us to feel separate from nature and each other. This sense of separation, almost universal in our consumer Society, is destructive for a social animal like a human be...
Nov 07, 2024•40 min•Season 24Ep. 11
In this class recorded in Bromley on Saturday 26 October and part of The Meditation Course, I explain how we can relax our mind and body together. The way that the mind connects to the body is fascinating. By relaxing the body deeply we can come to a place of deep, focus, and calm for the mind. To join us for four live group guided meditation classes each week, visit https://meditationcourse.live
Oct 27, 2024•51 min•Season 24Ep. 10
Meditation is mental training. It's easy to become diverted into the meditative experience itself and think that is the end of it. It's important to remember that meditation is mental training for life. We can learn many skills from our meditation practice that can benefit us in different ways. It's never too early to put what we learn in meditation into use as during our day. Then we can integrate these practices into our life and that transforms our life. In this class, which I taught on The M...
Oct 20, 2024•42 min•Season 24Ep. 9
The direction of the mind is a combination of thoughts and emotions that lead us into an inner narrative. This narrative can be unhelpful or even distracting. In this class I taught on Saturday, 12 October, we explored the relationship between the mind and emotion. We practised some meditations that help us work with the mind when its direction is powerful and intense. The meditations include meditating on the body and also using labelling, which is the meditation of the month for October. Join ...
Oct 14, 2024•51 min•Season 24Ep. 8
We can't predict our future mental states or how we'll think or feel because we can't predict the events and experiences that will create those thoughts and feelings. Because of this uncertainty, it is unwise to rely on a single meditation practice, however cosy and comfortable, or even a tiny selection that gives us what we need right now. Meditation is mental training. When we meditate, we build our inner resilience. To do that, we need to grow our repertoire of practices. We then extend our s...
Sep 26, 2024•38 min•Season 24Ep. 7
In our culture, we often suppress our emotions, leading to repression and unhealthy "emotional leakage." But there is an alternative! In this powerful new episode, we explore: - 😞 How society encourages emotional suppression - 🎭 Healthy ways to express & process emotions - 🧘♀️ Meditation practices to regulate emotional responses - 😌 Handling difficult interactions with calm and focus Tune in to learn valuable techniques to master your emotions, even in the most challenging circumstances...
Sep 17, 2024•34 min
The first meditation of the month is Following The Breath. In this class, we learn how focusing on the breath enables us to connect to the present moment. We also learn how to practice this and how this skill can work for you during your day to help you switch on mindful awareness and step out of the craziness of the modern world. Meditation of the Month We will have a meditation each month and then have some support for that meditation. There will be a focus on it, explanations of how it works,...
Sep 04, 2024•36 min•Season 24Ep. 5
This episode is a recording of a class on The Meditation Course on Thursday, 15 August. I am posting more regularly but on a private podcast. Contact me for details. In this class I explained about mantra and we practiced a variety of mantra meditations. A mantra is something you say aloud or in your mind that you repeat. Mantra meditation is a truly ancient practice that goes back to the Rig Veda, which was written about 1,500 years before Christ. In mantra meditation, we focus on our own voice...
Aug 16, 2024•39 min•Season 24Ep. 4
After our meditation and nature connection retreat at the weekend, I thought it was a good idea to run a class on the meditations that we did in nature. Connection in nature is all about allowing natural environment into an our experience. All the sensations and smells and sounds become part of the totality of the experience of the present moment, which is what mindfulness is. To experience this, we need to learn to open our awareness to our environment. In this class, I teach a process of incre...
May 20, 2024•35 min•Season 24Ep. 3
Hi everyone, Today's meditation class explored the link between our natural connection to other people and to nature that works so well for our ancestors, but breaks down in modern societies with millions of people. Unfortunately, I know the audio quality was poor and so I have cleaned it up and made it available as a podcast and on the meditation course website which is at https://meditationcourse.live
Apr 09, 2024•33 min•Season 24Ep. 2
In this week's class on my online meditation course, we explored observation meditations. We explored how our perceptions, influenced by our cultural backgrounds and culture, add layers to our experiences, much like augmented reality. The class explained how we can be aware of our cultural filter while practicing meditation and experiencing mindfulness. Through examples like walking meditation and the metaphor of augmented reality, we learned to distinguish between observation of our reality and...
Jan 19, 2024•1 hr 15 min•Season 24Ep. 1
Welcome to The Meditation Course podcast. Today, we return to the essential topic of mindfulness, unravelling its meaning and importance and how to embrace it in our fast-paced world. Mindfulness may defy precise description, yet it's best understood through direct experience. By simply observing time's passage or the sound of a bell, we begin to engage with the mindful state of being. This state, often sought at great expense at retreats or vacations, is a natural human trait that our ancestors...
Dec 16, 2023•55 min•Season 23Ep. 3
When you're physically stressed, you only have a few options to intervene in your stress. One option is to learn how to relax. Relaxation isn't something you need to go on holiday for; you also don't need a glass of wine, a cigarette, or a magic combination of price-tagged experiences. It's a really simple thing. When we get stressed, our body becomes tense because we're finely tuned for nature, and our body prepares us for action. Relaxation is how we return to our normal calm, relaxed, focused...
Dec 12, 2023•39 min•Season 23Ep. 2
Counting the breaths is an ancient mindfulness meditation technique and the best practice for about 50% of new meditators to start with. It's a practice where we count each breath using the inner voice. The way I teach it is to count each in and out breath. This engages the mind in an activity that helps to calm the mind. Counting the breaths is the single mindfulness meditation practice that is most helpful for most students. The Meditation Course is Four Live Guided Meditations On Most Weeks. ...
Dec 06, 2023•10 min•Season 23Ep. 1
In this class, I teach about mudras, which are hand gestures used in meditation. Anjali Mudra The Anjali mudra involves pressing your palms together. I teach this because it has a real effect. You can explore it yourself. Specific Mudras in Meditation I focus on the chin mudra, where you lightly touch your thumb and first finger. My methods for Anjali and chin mudra are unique. They're not just gestures; they have a purpose. Some say the chin mudra connects to universal consciousness. If you exp...
Aug 29, 2023•42 min•Season 12Ep. 4
Dive deep into the mechanics of nature meditation in this particular recording from our Sunday guided meditation class held on July 23rd. As part of The Meditation Course, this podcast explores the intricate relationship between the natural environment and the process of meditating, illustrating how the calm and quiet of nature can significantly enhance our emotional processing and healing journey. The complete transcript of this insightful group session is now available on The Meditation Course...
Jul 23, 2023•39 min•Season 12Ep. 3
Mood and meditation This is our second instantly recorded live group, guided online meditation podcast episode. Hopefully the audio quality will be better than the last one. A lot of students of meditation, engage in meditation to help and benefit their mood and they're looking for ways to improve their mood. I'm confident there in time pretty much. Everyone can benefit emotionally from Meditation but it's a long process. In this class, I teacher set of practices that you can use when you're in ...
Jul 02, 2023•1 hr 16 min•Season 12Ep. 2
This is a class taught on first of July 2023 in Bromley on the subject of purpose, Resilience and Connection. The Meditation Course is four live guided group meditation classes each week for the same price as a weekly Starbucks latte! https://meditationcourse.live
Jul 01, 2023•55 min•Season 12Ep. 1
I taught this class today on Saturday, the 29th of April on The Meditation Course at https://meditationcourse.live because I was contacted by yet another person who told me that they can't meditate because they can't stay focused on their breath. It is a common misconception that meditation is an attempt to stay focused on the breath and the successful meditation is one where we remain focused on the breath instead of losing our attention and mind wandering. In this class, I explain the mechanis...
Apr 29, 2023•42 min•Season 11Ep. 10
Mindful Awareness is that crystal-clear sensory experience we can feel in a forest. Or when standing on a quiet beach or at the top of a mountain. Mindful Awareness is what we can sense when we connect to nature and what we share with animals. We can culture Mindful Awareness by practising focused attention meditation. Focused attention meditation is often called mindfulness meditation and is an ancient mental exercise that helps you focus on the present moment, while calmly acknowledging and ac...
Apr 07, 2023•40 min•Season 11Ep. 9
In 2013, I started teaching meditation to a group of friends, who then suggested that I teach it at a local church room. In 2015, I was asked to run some courses by my students who wanted more structured training. I had discovered the high level of stress in the modern world, so I started by including stress management and emotional regulation techniques with the mindfulness and meditation practices. I learned after some research that this combination contributes to resilience. Resilience is the...
Apr 05, 2023•51 min•Season 11Ep. 8
Each Sunday Evening from Sun 26 March 2023 on The Meditation Course for the next few weeks, I shall run a Yoga Nidra meditation. Yoga Nidra is a type of meditation that can help us access the hypnagogic state. This state is the transitional phase between wakefulness and sleep. Practicing Yoga Nidra can make it easier to move into this state and therefore help us achieve rest. To practice Yoga Nidra, find a comfortable and relaxed seated position with your back free and your head balanced. The go...
Mar 26, 2023•28 min•Season 11Ep. 7
