Mellow Moods

Have you ever really watched the rain? In this gentle guided visualisation, you are invited to sit beneath a quiet deck overlooking a peaceful lake as rain begins to fall. One by one, coloured raindrops meet the water, creating ripples of crimson, amber, gold, emerald, sapphire, violet and rose. Each colour offers a soft reflection on the small but meaningful qualities we bring into the world. As...

Grief has a way of being there in different forms during our day to day life. We can keep moving, keep smiling, keep doing what needs to be done, while it sits just under the surface. In this gentle meditation, we move through grief using the image of a forest after rain, it is changed by a storm, but adapting. You’ll be guided to notice where grief may be held in the body, to sit with the ache wi...

This episode was created for those moments when fear, worry, or anxiety seem to arise without a clear reason. Side note: I got down to my favourite beach in Perth and recorded the waves for you, I hope you like listening to them as much as I do. Using the metaphor of the ocean, this meditation gently explores how our internal world can shift and change; from choppy and unsettled, to heavy and grey...

Bonus episode A gentle Balloon Breathing practice to help children slow down, feel calm, and reconnect with their bodies. This one is especially heartfelt, with my daughter joining me in the narration. She is passionate about relaxation too and it was such a special episode to create together. Enjoy!

In this episode, children are guided through a gentle breathing exercise using their hands. By tracing each finger like a starfish and pairing movement with breath, children practise slow, steady breathing in a simple and visual way. This creates a rhythm the body can follow, helping to support calm and awareness. Children can trace, watch, imagine, or simply listen, with full choice in how they p...

In this episode, children are invited to focus on something familiar, enjoyable, or deeply interesting to help their body feel calm and safe. By gently bringing attention to something they love, whether real or imagined, children can experience a sense of safety, interest, and regulation. Children are encouraged to engage in their own way, whether that’s thinking, looking, holding, moving, or simp...

In this episode, children are guided to use gentle eye movements to follow slow, predictable patterns. By tracking movement side to side, up and down, and in soft shapes, children can begin to feel more organised, focused, and settled in their bodies. Children are invited to use their finger, an object, or simply imagine a moving light; with full choice over how they engage. Parent & Teacher N...

Finding Calm Through Repetition In this episode, children are invited to explore simple tapping and pressing patterns to help their bodies feel steadier and more organised. Using gentle taps and presses, children practise repeating predictable patterns. Rhythm and repetition can help the brain know what to expect, which can support a sense of calm and safety in the body. This practice is especiall...

Gentle Movements to Release Energy In this episode, children are invited to explore gentle movements that can help the body release extra energy and feel more steady again. Some children regulate best through movement, especially when their bodies feel wiggly, restless, tight, or full of energy. This practice offers a calm and structured way to move, stretch, shake, and reset, while helping childr...

In this episode, children explore Dragon Breath , a playful breathing exercise designed to help release big feelings and extra energy from the body. Children practise slow breaths out through the mouth; imagining a dragon gently blowing warm air. Longer exhales can help the nervous system begin to settle, supporting children when they feel overwhelmed, anxious, or full of energy. The activity incl...

Learning to listen to the body In this episode, children practise noticing sensations in their bodies — such as warmth, movement, breathing, or relaxation. This skill helps build interoceptive awareness , which is the ability to notice internal body signals. By gently exploring sensations in their hands, shoulders, breath, and feet, children begin to understand the messages their bodies send throu...

Exploring different ways to breathe In this episode, children discover that there are many ways to breathe , and they get to choose what works best for their body. Rather than teaching one “correct” breathing technique, children explore several gentle options such as slow nose breathing, breathing out through the mouth, “cooling soup” breaths, or quiet “sleeping kitten” breaths. Choice-based breat...

Helping the body feel steady through the feet In this episode, children practise grounding by noticing and pressing their feet into the floor . Connecting the feet with the ground can help children feel stable, balanced, and present in their bodies , especially when energy feels busy or overwhelming. Children explore simple movements such as pressing their feet down, rocking forward and back, lift...

Helping the body feel steady through gentle pressing In this episode, children explore how gentle pressing with their muscles can help their bodies feel more organised and steady. By pressing their hands, feet, or body against something supportive, children experience proprioceptive input , which can help the nervous system settle and improve body awareness. This practice helps children notice the...

About the Calm Senses Series This short introduction episode is designed for parents, caregivers, and educators . Many families and teachers have told me they simply need something quick they can press play on when children need help settling, regulating, or reconnecting with their bodies. To make that easier, this episode explains the purpose of the Calm Senses activities so the children’s episod...

Rising Sun Meditation | ~20 minutes | adults Begin your day with steadiness and clarity through this grounding sunrise meditation set in the quiet stillness of the Australian bush. Designed for young adults and adults navigating busy mornings and fast-paced lives, this practice invites you to slow your breath, calm the nervous system, and release the lingering weight of yesterday. As the rising su...

Back to School Meditation | Ages 6–12 | 12 min This short, gentle back-to-school meditation is designed to support children aged 6–12 as they settle into a new school term. Through calming breath, simple grounding, and reassuring guidance, children are supported to regulate nervous feelings, normalise excitement and tearfulness, and feel steady in moments of change. A supportive pause to help youn...

This special Christmas meditation invites you and your family to slow down, breathe deeply, and reconnect with the true spirit of the season. Together, we explore the warmth, kindness, gratitude, and togetherness that make Christmas meaningful. With gentle guidance, soft imagery, and a focus on connection with loved ones, this meditation offers a peaceful pause in the midst of the holiday rush. A...

This episode is suitable for teens and adults Failure is one of those experiences we all understand but rarely talk about honestly. It tightens the chest, stirs old insecurities, and invites that loud, persistent inner critic to have its say. Most of us don’t like failing (I certainly don’t), yet it happens to every single one of us, often more than we’d prefer. The real work isn’t in avoiding fai...

For teens and adults | 15 minutes When loneliness feels vast, like standing beneath an endless night, this meditation helps you find light in connection. Guided through breath and reflection, you’ll explore the beauty of individuality and the quiet comfort of belonging to something greater. Each star, like each person, shines alone yet forms a tapestry of unity across time and space. You are not a...

🌙 Safe and Sound: A Bedtime Meditation After a Bad Dream 10 minutes | For children aged 4–10 When children wake from a nightmare, their hearts can race and their bodies can feel tense, even though the danger has passed. This gentle 10-minute meditation helps little ones calm their bodies, settle their breathing, and remember they are safe. Through soft imagery, golden light, and comforting words,...

30-minute guided meditation | Suitable for teens and adults When your mind jumps to the worst-case scenario, your body can follow...racing heart, tight chest, restless energy. This extended meditation helps calm the stress response, activate the vagus nerve, and bring your body and mind back to safety. Through gentle breathing, grounding, and imagery, learn how to stay present, soothe anxiety, and...

A Guided Meditation for Growth, Rest & Self-Compassion In this gentle meditation, you’ll journey into a garden that lives within, a place where your inner world is reflected in petals, roots, and soft light. Through calming imagery and breath, this practice explores how we grow through both sunshine and storms, and what happens when we forget to tend to our own well-being. Whether you're feeli...

A calming 5-minute meditation to help children and teens unwind at the end of the day. Drift into a peaceful inner garden where rest, care, and healing begin. Perfect for bedtime: soft music, gentle imagery, and a message of hope. ✨ Let your little flower bloom again tomorrow.

In this gentle episode, we explore Bee Breath (Bhramari Pranayama) 🐝 — a fun and calming breathing technique that helps children (and adults!) feel peaceful, focused, and safe. With simple instructions and soothing imagery, kids can hum like a happy bee 🐝 and discover their inner calm. Perfect for bedtime, transitions, or anytime emotions feel big. This episode is for educational and relaxation...