Fiona Chapman's Podcast @thechapwellmethod

Send us Fan Mail This slightly longer meditation can also be reinforced as you go through your day by using the Mini version.  This is part of my creating space series which focuses on learning to allow emotions, thoughts and feelings and choosing which can become a major focus and support for you rather than allowing thoughts and feelings to dictate your mood. A strong core message for the medita...

Send us Fan Mail This is a smaller version of the previous self criticism meditation designed to help you, encourage you to fit it into your day and use it when things feel challenging. As with the longer meditation the core theme is allowing yourself to notice self criticism and create space around it so that you can choose or create thoughts and feelings that nurture you rather than criticise yo...

Send us Fan Mail This much smaller episode helps you gently build your comfort with saying no as you go about your day enabling you to use your 6/8 minutes of mindful pauses to support your needs. Let the recording guide you and then go solo, its simplicity is designed to enable easy and quick learning of the technique. Finally remember no perfects just mindful practices building and sustaining yo...

Send us Fan Mail Very often we have to 'work with' or manage uncertain situations in our life. We can feel unsettled, vunerable, unsure and many other feelings when we do not know what is going to happen next. This mindfulness based meditation is designed to help you manage these times in life and to manage being human. Let me know how you get on. I also suggest you use the 'Mini Un...

Send us Fan Mail This much smaller episode helps you gently build your resilience when dealing with uncertain times as you go about your day enabling you to use your 6/8 minutes of mindful pauses to support your needs. Let the recording guide you and then go solo, its simplicity is designed to enable easy and quick learning of the technique. Finally, remember no perfects just mindful practices bui...

Send us Fan Mail Helping you to explore ways to create space and allow yourself to say no, comfortably. Always make sure it is safe to switch off from your surroundings when listening to this meditation. Any questions or queries just contact me. This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents...

Send us Fan Mail Important note: This meditation is intended as a mindfulness and wellbeing practice and is not a substitute for medical advice, diagnosis, or treatment. Make sure you are safe to switch off from your surroundings wilst listening to this mindfulness based meditation. Please contact me if you have any questions or queries or feeddback, all very welcome.  This is the first of your &a...

Send us Fan Mail This is part of my Creating Space library of meditations to help us live with ease and success in modern life and responding to the challenges clients and myself face. Always make sure you are safe to switch off from your surroundings when listening to any of these recordings and please let me know how it lands with you. I always welcome suggestions for meditation topics so please...

Send us Fan Mail Try this mindfulness based exercise to boost yourself as you go about your day. This is based on the longer overthinking meditation from my Create Space series of mindfulness based meditations designed to lower stress and boost wellbeing. This mini overthinking meditation aims to help you 'top up' your calm as you go about your day and soothe any otherthinking thoughts a...

Send us Fan Mail This mini mindfulness based meditation is designed to build your resilience as you go about your normal, everyday activities, every time you take a minute or two you can boost your resilience rather than build your stress. This little exercise is from my 'Creating Space series designed to help you develop a brain diet that boosts and maintains your wellbeing, self belief and...

Send us Fan Mail This mindfulness and neuroscience based meditation gives you a simple yet effective way to soothe and manage an overthinking and thinking too deeply habit. Listen when it is safe for you to switch off from your surroundings and then when you go about your day and notice your over or deep thinking habit just place those thoughts kindly in your container or basket. There is a shorte...

Send us Fan Mail An opportunity to take a short breather and untangle yourself from the stress and worry of modern life. This is the longer exercise but still approx 7/8 minutes so a good booster for your daily wellbeing and resilience. Make sure you are safe to switch off from your surroundings whilst listening and enjoy. This is the first of your 'Three Keeper Habits' helping you build...

Send us Fan Mail Stress is not a bad thing it is holding in our stress that can cause the problems. So this mini, quick exercise helps us discharge the stress in our minds and bodies and allow us to be in the now, just now. This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More a...

Send us Fan Mail Make sure you are safe to switch off from your surroundings and you can either sit or lie down to do this meditation. This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' b...

Send us Fan Mail Make sure it is safe to switch off from your surroundings. You can either sit or lie down to do this exercise. This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' between...

Send us Fan Mail Make sure it is safe to focus within and ignore your surroundings for the duration of this meditation. Sit or lie down to do the meditation and explore. This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book...

Send us Fan Mail This exercise helps us to build our self awareness of what we are thinking and feeling. Our self awareness helps us take a step back and appreciate what is happening with us, allow the thoughts and feelings without 'diving' into the thoughts and feelings and imagining they are our identity. They are just thoughts and feelings and we can choose to let them come and go, th...

Send us Fan Mail Make sure you are safe to switch off from your surroundings before you begin this meditation. This meditation helps us build gratitude for those people and things in our life ( I always include the washing machine and my car then my garden and so on .....). It really helps us savour the good things in life including ourself. Enjoy xx This is the first of your 'Three Keeper Ha...

Send us Fan Mail Make sure you are safe to switch off from your surroundings before you do this meditation. Guided self inquiry helps us to truly build a relationship with ourself, get to know what is going on with us right now. taking time to explore you is important helps you build your self belief and meet your needs in positive, life enhancing ways. This is the first of your 'Three Keeper...

Send us Fan Mail Make sure you are safe to switch off from your surroundings and enjoy developing your ability to rest in awareness rather than becoming absorbed into one thought, feeling, urge to act or outward distraction. This meditation helps us create space and enables us to be fully present. It is a wonderful meditation that I recommend revisiting frequently to allow your awareness ability t...

Send us Fan Mail Only listen to when you are ready to sleep and it is safe to switch off from the world and your surroundings. This exercise is based on the Kelly Boys guided meditation with some adaptations. It uses body scan to help you release body tension, create space from the thoughts, worries and mental tensions of the day. Good luck and let me know how you get on. Can be done before listen...

Send us Fan Mail You can choose to do this exercise sitting or lying down allow your body to guide you and choose. This meditation is designed to help you connect with your body as a place of safety, ease, calm. It helps build a positive somatic cue to your nervous sytem to connect with rest, ease and relaxation by physically resting your hands on your heartspace and your belly. Building that link...

Send us Fan Mail Before you start make sure it is safe to switch off from your surroundings. You can do either standing or sitting. If standing make sure you can use a wall or back of a chair to support your balance Mindful Movement Meditation Part One - working with the upper body. Designed to be grounding, connecting with body and breath. Finishes with a self compassion hug. Part Two works with...

Send us Fan Mail Part 2 focuses on the lower part of the body and can be done alone or as a follow on from Part 1 Mindful Meditation. If you are doing them separately and not following on in the same meditation session to allow for equal grounding and body movement it helps to rotate your choice of meditation. Before you start make sure it is safe to switch off from your surroundings. You can do e...

Send us Fan Mail The Observer Meditation explores the benefits for you to detach from your internal thoughts and feelings— helping us accept who we are and allow compassion to flow for ourself. Developing our ability to take an observer viewpoint can help us put some distance between who we are and any problem areas, relationships, issues in our life. Helping us to move past the ego and over ident...