Mindfulness & Meditation

A short, guided breath practice where we connect nourishing qualities to the flow of the inhale and exhale, both for ourselves and others, inviting a deep sense of connection and empathy and reinforcing our interrelatedness to all beings.

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A short, guided Loving Kindness practice for well-wishing towards a benefactor — someone who has shown you care, inspired you, or looked after you — for opening the heart and developing compassion

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A short meditation on leaving behind what happened today and concentrating on being present in the body. We are invited to find a posture that invites a sense of aliveness, energy as well as a feeling of relaxation.

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A 15-minute body scan meditation with a twist: Anne guides us to explore the internal and external sensations of our body as if our attention is a sensorial flashlight to examine and stay with our moment-to-moment experience.

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A short meditation where we are invited to explore the touchpoints of the body and note what sensations arise, resting our awareness on the changing experience.

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This is the first in a series of guided practices to teach new and curious beginners the meditation called Mettā, or Loving Kindness. Mindfulness and Meditation teacher Anne Mühlethaler has chosen to develop a short course to help newcomers to meditation trial this lesser-known yet powerful ancient Buddhist practice.

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A guided meditation for responding to the ‘waterfall effect,’ that natural occurrence of our thoughts overflowing loudly the moment we sit for a mindful moment. By observing the mind with the mind, we can approach the contents of our mindstream from another angle, and gain the needed perspective.

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In this guided meditation, Anne introduces us to the practice first, and starts with an explanation of positive neuroplasticity and the negativity bias.  When Anne was studying to become a mindfulness and compassion teacher with MMTCP, she had the opportunity to discover the work of Dr Rick Hanson, PhD, a psychologist and specialist in positive…

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A body scan to shine a light inwards, observing our emotions and sensations and inviting a softening and letting go.

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A grounding and repeatable 10-min practice in which Anne helps you settle and come back to the here and now.

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This mindfulness of breath practise is an invitation to learn to follow the journey of the breath, first in and around the nostrils, and then into the body. The breath moves us on a cellular level, and while we know this, cognitively, mindfulness of breath can be one of the only times in life where…

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A concentration and resilience practise in which Anne guides us in working with the breath and learning to dial it up and down for our needs in the moment.

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In this guided meditation, recorded live, mindfulness teacher Anne Muhlethaler guides us in a classic Mettā, or Loving Kindness, practise. Mettā, from Pali, can also be translated as ‘friendliness’ or ‘connection.’ The meditation is simple, but not easy, and its benefit can be felt in as little as a single practice.  We are invited to…

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An engaging meditation practice focused on deep attention to sound, body, breath and mind with the aim of learning to be with, or ride, the sometimes tumultuous currents of our awareness.

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Mother Teresa is known to have said that: ‘The problem with the world is that we draw our family circle too small.’ In this abridged Loving Kindness meditation, Anne invites you to bring to mind yourself, a neutral person, and a difficult person. As you carry the intention of the loving-kindness phrases to all beings everywhere around the world, you’ll draw the circle of your world a little larger.

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A gentle and thorough guided meditation practice that offers both relaxation and a deepening intimacy with our moment-to-moment experience – suitable for all levels

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In this body scan meditation you are invited to explore the sensations of your body, which fosters a sense of connection to yourself. Well suited for daily practice.

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Some teachers refer to loving kindness as ‘connection practice’, which reflects the true benefit of Mettā meditation: a feeling of connection to ourselves and others. Try it out for yourself with this 30 minutes guided practice.

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In this meditation, mindfulness teacher Anne Muhlethaler introduces a practice of mindfulness of breath. It is particularly well suited to curious beginners and those coming to mindfulness having practiced other types of meditation. This recording is from one of the live online sessions Anne gives online several times per week. In this practice, Anne guides…

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In this meditation, we explore the natural movements of the breath, observing the feelings and the sensations in the body, in and around the inhale and exhale. When our minds get distracted, we simply come back to watching the breath.  Mindfulness is practiced when we notice our attention has gone elsewhere, and we bring ourselves…

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This is a guided meditation led by podcast host and mindfulness teacher Anne Muhlethaler.  In this short practice, we are invited to explore the third pillar of Mindfulness, called Mindfulness of Thought. Starting by following our breath or the sounds that surround us, as an anchor to the present moment, we then are guided to…

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This short guided meditation invites us to connect to intention, to bring this mindful tool to all aspects of our lives.

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It’s often said that breath is the language of the nervous system.  Short enough to fit in at any time, this Mindfulness of Breath guided meditation  starts off with setting an intention for practice before turning to explore the sensations of the breath, as a gateway to becoming more intimate with ourselves in the present…

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Particularly well suited to beginners and great for a daily practice, the body scan is an invitation to explore the sensations in and around the body

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Lovingkindness or Metta, is a practice that invites a genuine intention, first directed towards oneself, before turning to others and the whole world, to be healthy, at ease and safe from harm. Far from being a simple wish or a prayer, Metta doesn’t change our situations yet it may change how we relate to ourselves and each other over time.

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This guided meditation is an invitation to learn to rest our attention on naturally occurring sensations in the body, an exercise in mindfulness where breath is the bridge to connect us to the present moment.

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