Right now I am here

A link is included below to an mp3 recording of a mindfulness meditation exercise. This includes mindfulness of thoughts & feelings, breathing, compassionate imagery/mantras, and body sensations. The recording invites the listener to practise placing attention on several things simultaneously. This can take a little practise and it’s perfectly fine to keep switching the focus of attention onto the different focal points rather than focusing on numerous aspects at the same time (it can feel a little like trying to pat your head and rub your tummy at first). However, it gets easier with practise.

This technique is often helpful for those with particularly busy minds, who find it hard to hold attention on just one thing.

The recording includes the butterfly tapping procedure, a self-soothing technique used in Eye Movement Desensitisation and Reprocessing (EMDR) therapy. This is designed to help individuals manage stress and anxiety and can also be used for helping shift one’s attention onto bodily sensations. It involves interlocking the thumbs and crossing the arms over the chest, palms facing out, with each hand resting on the opposite shoulder, resembling the shape of a butterfly. The individual then alternates tapping their hands on their shoulders in a rhythmic, left-right sequence. This bilateral stimulation is believed to help process distressing memories and emotions by engaging both hemispheres of the brain, promoting a sense of calm and balance.