Guided mindfulness meditation

Setup

1. Seats in a circle with a clear walking loop around the outside: a cushion, block, folded blanket or chair each, whichever feels comfortable.
2. Explain that changing position, opening the eyes or stopping is always fine. Anyone who finds sitting with their thoughts uncomfortable can keep the eyes open and focus on sounds or the feet on the floor.

How it runs

1. Arrive: settle into the seat, or lie down if preferred; eyes closed or gaze resting on the floor. Three natural breaths.
2. Body awareness: notice the points where the body touches the floor or chair, then move attention slowly from the feet to the head. Two minutes.
3. Anchor on the breath: feel it at the nostrils or the belly and silently count breaths from one to ten; when the mind wanders, start again at one. Four minutes.
4. Noting: when a thought, sound or feeling pulls attention away, silently label it 'thinking', 'hearing' or 'feeling', then return to the breath without judgement. Three minutes.
5. Walking meditation: stand and walk slowly round the loop, feeling each foot lift, move and land. Three minutes.
6. Return to the seat for a minute of open awareness, then close by noticing how the body and mind feel right now.

Coaching points

• A wandering mind is normal: noticing and coming back is the practice.
• Kind, curious attention, with no score-keeping.
• Comfort first; shifting position quietly is part of paying attention.
• Let the breath be natural; there's no need to control it.
• Teacher: speak slowly and leave long pauses so students have space.

Common mistakes

• Trying to empty the mind or stop thinking.
• Sitting rigidly through discomfort.
• The teacher filling every silence.
• Getting frustrated each time the mind wanders.