Fiona Chapman's Podcast @thechapwellmethod

Send us Fan Mail The 3-Step Mindfulness Exercise – step out of auto-pilot, awareness of breath, expand awareness of body and environment. Step 1 : step out of  “auto-pilot” to bring awareness to what you are doing, thinking, and sensing at this moment. Try to pause and take a comfortable but dignified posture. Notice the thoughts that come up and acknowledge your feelings, but let them pass. Attun...

Send us Fan Mail Mindful Walking Down The Way Your mindfulness practice is growing your ability to observe our thoughts, emotions, feelings and sensations without reacting to fix them, hide them, or solve, even criticise them. This awareness creates room for choice between thoughts, emotions and actions which helps us connect with our ability for resilience, coping and choosing how to respond. Ima...

Send us Fan Mail A guided meditation which you can use when it is safe to switch off from your surroundings. You can also do the meditation by yourself making it as long or short as you like. Focus on the breath and widen your awareness to observing your thoughts, your body and back to the breath. This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your co...

Send us Fan Mail This recording is a hypnosis recording which can help you relax and settle for sleep. Only listen to when you are ready to sleep at bedtime and it is safe for you to sleep. You can also listen if you wake in the night/early and it will help you relax and settle back into sleep. You can listen as many times as you wish. Combined with soothing breath and as part of your bedtime rout...

Send us Fan Mail A great breath exercise to help you move from tension, stressed to calm and onto soothing breath if you choose. Calming breath provides that essentiai bridge into the parasympathetic nervous system where relaxation and calm is triggered throughout our minds and body. You can then move onto Soothing breath which is perfect for helping us sleep. #stress #mindfulness #stressrelief Th...

Send us Fan Mail A simple relaxing breath which helps us move from stress, tension to peaceful calm and the present moment.  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 Suc...

Send us Fan Mail Quick one or two minute exercise to lower the stress and uneasy feelings and bring in the calm and focus on now. Make sure it is safe for you to switch off from your surroundings and focus inwards whilst you do this exercise. It only takes a few deep breaths to move from stress to calm. This is the first of your 'Three Keeper Habits' helping you build your calm muscle, y...

Send us Fan Mail An opportunity to build your resilience neural pathway to access your natural ability for ease, calm and resilience. Only practice when it is safe to switch off from your surroundings. Only practice when it is safe to switch off from your surroundings. This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and...

Send us Fan Mail An opportunity to build your resilience neural pathway to access your natural ability for ease, calm and resilience. Only practice when it is safe to switch off from your surroundings.  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 pow...

Send us Fan Mail An opportunity to build your resilience neural pathway to access your natural ability for ease, calm and resilience. Only practice when it is safe to switch off from your surroundings.  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 pow...

Send us Fan Mail Really useful and quick little exercise to soothe the mind when you find yourself worrying about the day ahead and/or something you will be doing that day. Always make sure it is safe for you to focus inwards for the minute/minutes you are doing this exercise. #stressrelief #mindfulness #stress This is the first of your 'Three Keeper Habits' helping you build your calm m...

Send us Fan Mail Quick looking out the window exercise that helps you access your calm and refresh. Always make sure it is safe for you to focus inwards whilst doing 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...

Send us Fan Mail This mindfulness based exercise helps you access your calm by providing a bridge from stress to calm using your 5 senses. Always make sure it is safe to switch off from your surroundings and focus inwards for the minute or minutes you do this exercise. This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and...

Send us Fan Mail This exercise can be as short or long as you like. It helps you tap into the wisdom of your body which rarely fails us. Thoughts are just thoughts, not facts and often stop us tuning into our body and missing out on the all important mind/body connection. This exercise can be a very helpful bridge toin help us 'calm down' move from stress to a calmer place and the presen...

Send us Fan Mail This is a body scan mindfulness meditation to help you relax and build your natural calm habit. It is intended to guide you through the meditation and equip you to use this form of meditation to help you sleep or to help you refocus on your day. You can lengthen your meditation by returning at the end to your feet and moving upwards through your body to your face and head. You can...

Send us Fan Mail In just over 8 minutes, discover how mindful eating can transform your relationship with food and help you crush stress. Tune in for simple, practical tips to make every meal a moment of calm and connection! Enjoy #stressrelief #mindfulness This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your nat...

Send us Fan Mail This recording is from my book 'How to Mind Your gap between Stress and Success' Book 1 due for release in April 2025 , you can find the writen script in the book too. Meeting Your Older Self - Self- hypnosis Activity Find a place where it is safe for you to switch off from the world and you will not be disturbed. Sit or lie down in a relaxed position with legs and arms...

Send us Fan Mail This exercise helps you use daydreaming, that natural but underused tool we all have to programme our mind towards our success, goals, desired achievements, increased confidence and self belief in achieving what we desire. By daydreaming we are programming our subconscious mind to believe we can achieve our goal, strengthen our self-belief in being able to achieve and create whate...

Send us Fan Mail Really great exercise to lift your mood and to experience a calmer approach so good if you're feeling a bit down or stressed. Enjoy building up your mental fitness 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 i...

Send us Fan Mail Build your Success, Confidence and Wellbeing mindset. The Chapwell Method - loving and supporting the self rather than judging and critising the self. This exercise grows that self love and support muscle, making it stronger than the judge or critic the more you do it. Every time you notice that inner voice giving you a hard time use it as a springboard to grow your self compassio...

Send us Fan Mail Use your breath to support you, soothe you and calm you. Really useful if you are struggling to relax and helps relax into sleep too. 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...

Send us Fan Mail Uses the sounds around you to reset the mind and bring in more supportive mindsets. Always make sure you are safe to switch off from your surroundings when doing these exercises 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 yo...

Send us Fan Mail Direct your focus to the toes and feet to grow your mindpower and choose thoughts to support you. Always make sure you are safe to switch off from your surroundings when doing these exercises 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 t...

Send us Fan Mail Always make sure you are safe to switch off from your surroundings when doing these exercises 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 Success and Stres...

Send us Fan Mail Always make sure you are safe to switch off from your surroundings when doing these exercises 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 Success and Stres...