Coffee and Meditation

This episode is a 15-minute guided meditation called The 4 Check-Ins, designed to gently bring you back into presence. We move through four simple but powerful points of awareness: breath, body, thoughts, and emotions. By checking in with each one, we create space between our inner experience and the stories we attach to it—grounding ourselves in what’s real, here and now. It’s a calm, stabilising...

This 15-minute meditation invites you to gently connect with physical pain or injury, offering it your awareness and curiosity. Through guided dialogue with the body, you’ll begin to uncover what your pain is asking of you, and how it may be affecting your emotional landscape. Listening deeply to pain can reveal insights and support the healing process. For more information about me: innershiftpsy...

This is a 20-minute meditation for calming a negative headspace. If you have anxious or depressive thoughts and feelings arising today, and you can feel their tension in your body, give this meditation a try. Let me know whether this meditation was effective for you by writing to me: instagram: @leslie.innershift facebook: /innershiftpsychology email: leslieannglen@gmail.com

This is a 20-minute meditation for taking the pressure off; for learning to acknowledge the amount of resposibility you can actually handle, and letting go of the rest. I hope you enjoy. :) Find me: IG: @inner.shift.psychology innershiftpsychology.com

This is a 5-minute meditation for those who struggle with meditating or are just starting out. There is no right or wrong way to meditate, it is a practice. The more we do, the better we get. The only wrong way to meditate is not meditating. Try this practice if you have a mind that races all over the place when you try to meditate. When 5 minutes becomes easy, go for ten. I hope you enjoy. :)   i...

This is a 20-minute meditation for taking care of feelings of anger. Anger comes up in everyone-- rather than ignoring it, pushing it down or away, trying to hide it, feeling guilty about it or chastising it, we are going to be present for our anger and learn to communicate with it to better understand why it is there and what it needs from us. Have a journal handy for recording your discoveries....

In this 25-minute meditation, we go deep into any feeling that is resting in our body today - whether we are dealing with anger, sadness, fear, guilt, frustration, shame, or joy, this practice will teach us to stop ignoring our emotions and instead, pick them up in our arms and look deeply into them. Our emotions, when paid attention to, can tell us our needs and help release pressure on our nervo...

Today's practice is about realising that we don't have to do anything during meditation; it's about experiencing what it's like to take off the pressure of thinking or doing anything in any particular way. In this practice, we learn to just be. I hope you enjoy. More about me: IG: inner.shift.psychology innershiftpsychology.com

In this 20-minute practice; we explore who we are beneath all the roles. Beyond the job, the relationship, the family role, the clothes, the practices, the definitions of self and the ego. Who are we, and who are we in each new moment ? Can we grow forward from whatever moment we are in ? Can we grow from whomever we are today ? I hope you enjoy. More about me: IG: inner.shift.psychology innershif...

A 20-minute practice for relaxing the whole body and mind. Feeling stressed, busy, overwhelmed? This is a perfect practice for today.   More about me: IG: inner.shift.psychology innershiftpsychology.com

Guru Purnima is a festival that occurs on the July full moon in the traditions of Hinduism, Jainism and Buddhism. During this festival we celebrate all academic and spiritual gurus ("Guru" - remover of darkness/ignorance - a teacher!). In this 20-minute meditation we arrive in the meditative state and we take a moment to remember ALL of our teachers, what they taught us, how they helped us -- even...

A mid-week bonus episode ! This is a five-minute meditation for people with ADHD or very busy minds, or anyone who has trouble meditating or concentrating. This meditation can be done daily at a time that feels good to you: maybe while drinking your morning coffee, or just after lunch, for example. Take five minutes to connect with yourself. Notice the effects this may have on the rest of your day...

Make it simple, make it easy. Most of the difficulty in our lives is self-created. When we think about meditating as 'difficult', we are merely labelling it so, when in reality, it's sitting for 20 minutes and trying to do nothing. There is nothing more simple, nothing more easy-- the only reason it is difficult is because we believe it is. Difficulty is often only in our perception, not truly exi...

A 20-minute meditation for noticing just how much we self-evaluate. This meditation will take you into your breath and body; into your relaxed space, and help you get to know yourself better. I use a handmade Indian bowl during this meditation to bring us back to our breath. I hope you enjoy. Check out my website: http://www.leslieannglen.com Follow me on instagram: @connection_perspective ( https...

In this 20-minute guided meditation, we explore our deep, experiential motivations for practicing meditation. It is important to find our motivation from a bottom-up place, rather than always telling ourselves in a top-down way that we "should meditate because it would be good for us". Please enjoy 20 minutes of finding peace. leslieannglen.com IG: @connection_perspective

Pain and discomfort are the body's way of telling us we need to adapt something; to do something differently. In this 20-minute meditation we listen to the body to gain information from body parts that have been giving us trouble or coming up as themes for us recently. By breathing into the body and listening to its unconscious associations, we can gain information on what needs to be done. If you...

A 20-minute meditation where I state that we're going to do a vipassana and then we don't really do a vipassana; instead we pay deep attention to the sensations of the breath in the body, and pay attention to each part of the body individually; exercising our sensory cortex and pre-frontal cortex by shifting our attention and concentration into various body parts. These exercises strengthen our ne...

A 20-minute practice inspired by Eckhart Tollé and by the yoga philosophy limb 'Pratyahara' or 'the practice of not being disturbed'. In this practice we centre ourselves inward, focus on our breath and body and then practice 'going transparent', a state in which all disturbances move through us and therefore cannot harm or upset us. I hope you enjoy ! If you are enjoying this podcast please don't...

This is a 10-minute walking meditation for practicing remaining in the present moment. This is a very powerful practice; it can be very challenging which is why it is only 10 steps and 10 minutes. Feel free to repeat the meditation for a 20-minute practice. Find somewhere, outside or inside, where you can be left alone and where you have enough space to take ten steps. Plug in, and enjoy. Please v...

This 20-minute meditation focuses on connecting the mind to the body and relaxing every single part of the face one by one. By doing this we are strengthening the brain's capacity for sensory awareness and concentration, as well as activating relaxation through the breath and inviting a calm and meditative state. If you are enjoying these meditations, please donate just 1-2€ to help cover the cost...

In this meditation we finish up our deep connection to the chakra centres, plunging our concentration into our bodies and paying attention to what's going on there. Whether you're into chakras or not, this body-mind focus hits all the beneficial marks of meditation; taking us out of our minds and into our breath and our body. If you are enjoying this podcast please donate 1-2€ a month to cover the...

Don't be afraid of chakras ! They serve as internal points of focus for the mind-body connection. In this 20-minute meditation we deep dive into the solar plexus, the heart and the throat chakras, to see how our body is feeling in these places, and to see what sensations arise from focusing our breath into them. If you have any questions or comments, please feel free to message me on instagram: @c...

A 20-minute meditation where we connect and listen to three parts of our body: the base of the torso (perineum - 1st chakra), the low belly/pelvis (2nd chakra), and the space in-between the navel and the heart (solar plexus-3rd chakra). Whether you believe in the body's energy centres or not, this is a great practice for deep self-awareness and harmonising the body and mind.

This is a 20 minute meditation for connecting deeply to our bodies, paying attention and leaning into discomfort, learning to care for and heal ourselves from the inside using our breath and our awareness. Deep somatic listening.

This practice is designed as a check-in with ourselves, to strengthen neural pathways for sensory awareness, awareness of cognition and emotional awareness. By strengthening these pathways, self-awareness becomes more natural to us, which leads to more grounding in reality as well as physiological relaxation. This in turn leads to emotional regulation, cognitive clarity and more compassion for the...