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Guided meditations

Are you interested in meditating but unsure where to begin? Does sitting in silence feel challenging?

You're in the right place. 

  • Here, you’ll find a collection of guided meditations, with audio sessions starting at just a couple of minutes.

  • ​These meditations are suitable for all levels, from beginners to experienced practitioners. Remember, one of the core attitudes in Mindfulness is the beginner’s mind, which means that you can return to the same meditation repeatedly and experience it as if it were the first time.

  • These meditations take a trauma-sensitive approach, offering gentle modifications and a range of options to support you. If you have a history of trauma, please consult your GP before starting.

  • You can listen to these meditations at any time, whether it’s first thing in the morning, during a work break, or to wind down before bed. Are you ready to give them a try?

3-step breathing space

This guided meditation offers a quick and effective way to create space in your day, no matter how busy life may feel. In just three simple steps, you’ll learn to pause, connect with your breath, and regain a sense of calm. This practice helps you shift from a state of stress or distraction to one of mindfulness and presence. Whether you’re in the middle of a hectic day or simply need a moment to reset, the 3-step breathing space is a practical tool you can return to whenever you need it.

[Mindful Pili] 3-step breathing space (regular version)
00:00 / 02:41

Mindfulness of the breath

In this guided meditation, you'll be gently led to focus on your breath as an anchor to the present moment. The breath, a constant companion, is usually available to bring us back to the here and now. This practice offers a simple yet powerful way to calm the mind, settle into stillness, and cultivate mindfulness. No need to change or control your breathing, just observing its natural rhythm, allowing yourself to become fully present. Perfect for beginners or anyone looking to ground themselves in the moment.

[Mindful Pili] Mindfulness of the breath
00:00 / 10:03

Body scan (short version)

The intention of this 15-minute body scan meditation is to gently guide you through different parts of your body, bringing mindful awareness to the sensations you experience. As you move from your toes to your head, you may notice tension, discomfort, or perhaps no sensation at all—and that’s completely fine. This practice encourages you to simply observe without needing to change anything, allowing you to fully be in the present moment. Suitable for all experience levels, this meditation is designed to help you 'fall awake'—awakening to your body and the present moment with curiosity and awareness.

[Mindful Pili] Body scan meditation
00:00 / 16:28

Are you ready to bring more mindfulness into your life?

Have you heard about the benefits of building a consistent mindfulness practice? My eight-week online Mindfulness for well-being course is designed to help you manage stress, cultivate self-compassion, and build resilience in a supportive community of like-minded individuals.

Whether you’re new to mindfulness or looking to deepen your skills, these live sessions create a sense of connection and accountability, guiding you to stay on track as you develop your practice in a safe, encouraging space.

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If you are seeking more personalised support, my Mindfulness mentoring service offers a tailored 1:1 approach. If you prefer deeper, individualised exploration, mentoring sessions provide a safe, nurturing space to focus on your unique challenges and growth. This one-on-one approach is ideal if you’re looking to complement your group experience with personal guidance or if you’d prefer a more private, flexible way to develop your mindfulness practice.

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