34 min
What is Meditation?
Meditation is mental training that helps you become familiar and comfortable with your own mind. You want that so you can get your mind on your side.
The Meditation Course Podcast
Free recordings of full classes and guided meditations, from 2018 to now. Press play on any episode below, or subscribe in your favourite app.
The Top 30
Robert's most listened to episodes, in order. Pick one and press play.
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Number 1: Mindful Walking - Guided Mindful Walk
25 min · 1 May 2020
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Number 2: Mindful Walking - Introduction and Guided Walk
28 min · 1 May 2020
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Number 3: The De-Stress Meditation
14 min · 18 February 2020
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Number 4: Rest in Natural Great Peace - Meditation (30m)
30 min · 19 September 2020
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Number 5: A Walking Meditation - Walk and Listen
9 min · 24 April 2020
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Number 6: The Sleep Meditation
27 min · 4 May 2020
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Number 7: The Essentials of Mindfulness-based Resilience
34 min · 27 August 2018
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Number 8: Listen to This if You Believe You Can't Meditate!
42 min · 29 April 2023
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Number 9: Meditations for sleep and rest
25 min · 12 March 2023
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Number 10: Unlock the Secret of Now With The Power of Clarity Meditation
1 hr 15 min · 19 January 2024
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Number 11: Yoga Nidra - A Meditation For Sleep Or Rest (31m)
30 min · 19 November 2022
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Number 12: The Power of Mindfulness: Reclaim Your Mind And Transform Your Future
55 min · 16 December 2023
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Number 13: Mindful Awareness
40 min · 7 April 2023
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Number 14: A Walking Meditation - Noting or Labelling - Walk & Listen
16 min · 19 May 2020
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Number 15: The Power of Mudra
42 min · 29 August 2023
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Number 16: Learn Relaxation to Neutralise Your Stress
39 min · 12 December 2023
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Number 17: Nature Meditation
39 min · 23 July 2023
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Number 18: The Counting the Breaths Meditation
10 min · 6 December 2023
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Number 19: The Body Scan
19 min · 25 February 2021
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Number 20: Reconnecting in a Fragmenting World
40 min · 17 January 2025
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Number 21: The Ultimate Sleep Meditation
19 min · 9 August 2020
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Number 22: Yoga Nidra Month - Class 1
28 min · 26 March 2023
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Number 23: Beditation - The Art of Meditating at Night
40 min · 12 August 2025
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Number 24: Meditations To Calm The Inner Narrative
35 min · 4 March 2023
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Number 25: Mood and meditation
1 hr 16 min · 2 July 2023
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Number 26: The Mind-Body Connection Meditation (30m)
29 min · 2 September 2020
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Number 27: The Path to Optimistic Resilience Through Meditation
40 min · 8 January 2026
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Number 28: Noting Meditation for Beginners
26 min · 1 June 2020
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Number 29: Connection and Acceptance Meditations
28 min · 10 March 2023
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Number 30: The Third Eye Meditation and Deep Relaxation
37 min · 8 March 2023
All Episodes
216 episodes, newest first. Type to search the titles.
40 min
The Path to Optimistic Resilience Through Meditation
This episode is a recording of a class I taught on my online meditation course on Thursday, the 8th of January 2026.
51 min
Mindfulness Meditation Explained
In this episode, recorded live during a guided meditation class in Bromley, Robert explores what mindfulness really is, and why it's far more than a stress reduction technique.
40 min
Beditation - The Art of Meditating at Night
In this class, which I ran as one of my year-round online live group guided meditation classes on Tuesday, the 12th of August, I explained about meditation at night. Beditation can be practised before you go to bed, if...
52 min
Loving Awareness
The Eastern Wisdom traditions have gifted us a legacy of thousands of years of mental training. This isn't just noticing the present moment, it's an immense library of meditations, skills, techniques, and training, that...
40 min
Reconnecting in a Fragmenting World
From a class I taught on The Meditation Course on Thursday 16 January. I have learned over the last decade of teaching mindfulness, meditation and resilience that disconnection and social fragmentation are among the...
54 min
Upgrade Your Mindset: Meditation as Mind Training for Mental Clarity
In this class, we explore the effect of 'The Marketplace of Fear' the modern media has become and learn how to change our mindset so that our attention is no longer drawn consistently towards a place of anxiety.
43 min
Mastering the Mind to Find Calmness and Inner Peace
In this episode, I teach a set of practices that people have been using for at least 3,000 years to cut through all of these layers of uncomfortable, unhelpful baggage and return us to an experience which is our...
41 min
Calmness Through Light Touch Meditation
Hi everyone, This is another meditation only episode. I will add a small number more of these then probably, depending on the response, return to the full episodes including the talk.
26 min
Awareness, The Perception Zone and Witness Consciousness Meditation
Understanding Awareness, The Perception Zone, and Witness Consciousness This meditation is designed to cultivate mindful awareness and Witness Consciousness. It is also a deep and calming practice.
27 min
Calmness Through Connection to The Present Moment and Nature
Another Meditation only today. The perception zone is our nexus in space and time. We need to be aware of our presence in the space around us, and we also need to be aware of the passage of time.
23 min
Calmness Through Focus
This Episode is a meditation only. Apologies for the delay in posting. I have been focused on the pilot for a private podcast for subscribers to The Meditation Course.
40 min
Meditation and Connection
This is a recording from a class on Thursday, November 7. The topic of the class talk is Meditation and connection.
51 min
Relaxing Your Mind & Body
In this class recorded in Bromley on Saturday 26 October and part of The Meditation Course, I explain how we can relax our mind and body together. The way that the mind connects to the body is fascinating.
42 min
The Perception Zone Meditations
Meditation is mental training. It's easy to become diverted into the meditative experience itself and think that is the end of it. It's important to remember that meditation is mental training for life.
51 min
Gaining and Maintaining Focus
The direction of the mind is a combination of thoughts and emotions that lead us into an inner narrative. This narrative can be unhelpful or even distracting.
38 min
Mastering Meditation: Coping With Constant Change
We can't predict our future mental states or how we'll think or feel because we can't predict the events and experiences that will create those thoughts and feelings.
34 min
Mastering Emotional Regulation
In our culture, we often suppress our emotions, leading to repression and unhealthy "emotional leakage." But there is an alternative!
36 min
Following the Breath (meditation of the month) - Class 1. Accessing the present moment
The first meditation of the month is Following The Breath. In this class, we learn how focusing on the breath enables us to connect to the present moment.
39 min
The Power of Mantra Meditation
This episode is a recording of a class on The Meditation Course on Thursday, 15 August. I am posting more regularly but on a private podcast. Contact me for details.
35 min
Open Awareness and Meditating in Nature
After our meditation and nature connection retreat at the weekend, I thought it was a good idea to run a class on the meditations that we did in nature.
33 min
The Hunter-Gatherer Paradox
Hi everyone, Today's meditation class explored the link between our natural connection to other people and to nature that works so well for our ancestors, but breaks down in modern societies with millions of people.
1 hr 15 min
Unlock the Secret of Now With The Power of Clarity Meditation
In this week's class on my online meditation course, we explored observation meditations. We explored how our perceptions, influenced by our cultural backgrounds and culture, add layers to our experiences, much like...
55 min
The Power of Mindfulness: Reclaim Your Mind And Transform Your Future
Welcome to The Meditation Course podcast. Today, we return to the essential topic of mindfulness, unravelling its meaning and importance and how to embrace it in our fast-paced world.
39 min
Learn Relaxation to Neutralise Your Stress
When you're physically stressed, you only have a few options to intervene in your stress. One option is to learn how to relax.
10 min
The Counting the Breaths Meditation
Counting the breaths is an ancient mindfulness meditation technique and the best practice for about 50% of new meditators to start with. It's a practice where we count each breath using the inner voice.
42 min
The Power of Mudra
In this class, I teach about mudras, which are hand gestures used in meditation. Anjali Mudra The Anjali mudra involves pressing your palms together. I teach this because it has a real effect.
39 min
Nature Meditation
Dive deep into the mechanics of nature meditation in this particular recording from our Sunday guided meditation class held on July 23rd.
1 hr 16 min
Mood and meditation
Mood and meditation This is our second instantly recorded live group, guided online meditation podcast episode. Hopefully the audio quality will be better than the last one.
55 min
Purpose, Resilience and Connection
This is a class taught on first of July 2023 in Bromley on the subject of purpose, Resilience and Connection. The Meditation Course is four live guided group meditation classes each week for the same price as a weekly...
42 min
Listen to This if You Believe You Can't Meditate!
I taught this class today on Saturday, the 29th of April on The Meditation Course at https://meditationcourse.live because I was contacted by yet another person who told me that they can't meditate because they can't...
40 min
Mindful Awareness
Mindful Awareness is that crystal-clear sensory experience we can feel in a forest. Or when standing on a quiet beach or at the top of a mountain.
51 min
What is Mindfulness-Based Resilience?
In 2013, I started teaching meditation to a group of friends, who then suggested that I teach it at a local church room. In 2015, I was asked to run some courses by my students who wanted more structured training.
28 min
Yoga Nidra Month - Class 1
Each Sunday Evening from Sun 26 March 2023 on The Meditation Course for the next few weeks, I shall run a Yoga Nidra meditation. Yoga Nidra is a type of meditation that can help us access the hypnagogic state.
25 min
Meditations for sleep and rest
Yoga Nidra is a type of meditation that can help us access the hypnagogic state. This state is the transitional phase between wakefulness and sleep.
28 min
Connection and Acceptance Meditations
Mindfulness is the undistracted awareness of the experience of the present moment. Mindfulness meditation is a set of ancient practices now supported by a mountain of scientific study that we use to gain that experience...
37 min
The Third Eye Meditation and Deep Relaxation
The body and mind are deeply connected. The ancients had a concept of the body-mind which is the combination of thoughts, emotions and drives that influence our choices and actions.
35 min
Meditations To Calm The Inner Narrative
This article and podcast are from a class taught as part of The Meditation Course - Four live online classes each week for the same price as a weekly Starbucks latte.
41 min
The Five Focus Meditation
This Meditation is taken from the Deepening Course which is a course for committed meditators. See the end of this description for the link. There are a five different main areas of focus for our awareness.
1 min
About The New Podcast Episode Format
Dear friends, I hope that you are in high spirits and good health. Thanks for your wonderful response to my message about supporting my podcast.
3 min
A Message From Robert About the Future of the Podcast
A three-minute message from Robert about the future of the podcast and how you can help me continue to deliver high-quality content.
34 min
Mind-Body Connection
An episode where I teach a set of practices to enable frictionless connection to our physiology in the present moment.
39 min
How To Calm The Inner Narrative
In this class, taught in February 2023 and part of a series on the inner narrative, I explain the process that we apply to calm the inner narrative and I explain how it is not a process of distraction.
36 min
The Power of Narrative and The Inner Dialogue
An explanation of the nature of narrative, how it is so deeply embedded in all human culture, and the first insight into how the cultural narrative finds its way into our minds.
35 min
The Frictionless Way and Group Meditation
Learn the mindfulness practices you can integrate into your daily life and discover the power of group meditation.
39 min
Embracing Emotions: A Meditation Journey - Part Two
A recording of a class on body-focused meditations creating a foundation to process uncomfortable emotions. In this class, we continue learning the practices we need to process difficult emotions.
50 min
Reconnecting With Mindful Awareness
In this class, I teach how to be present and find fulfilment right here and right now by reconnecting to the present moment and to nature.
51 min
Understanding The Present Moment
Mindfulness is the undistracted awareness of the experience of the present moment. To experience mindfulness, therefore, we need to experience the present moment free of the endless distractions of the modern world.
21 min
Dealing With Difficult People - The Key Practices
In this intensive 22-minute class, I focus purely on a small set of practices that you can use to regulate your stress and your emotions.
39 min
Equanimity
Equanimity is balance, harmony and composure under pressure and stress. Learn how mindfulness meditation brings equanimity
40 min
The Frictionless Way
In this class, I explain my experience with meditation students: the beginners, those returning to Meditation and the committed students who have found a set of practices they can maintain.
43 min
Mindful Communication
Mindful Communication stems from mindful listening. Mindful listening is opening our awareness to all sounds, language or otherwise. Learn more in this recording of a live guided meditation class.
40 min
Deconstructing Burnout - What is burnout and how can you avoid it!
A ten-minute talk and 30 minutes of meditation is the first full class of the Avoiding Burnout series I’m currently teaching in my in-person Meditation classes.
41 min
Meditating on Emptiness
This is a class on Meditating on Emptiness. You may have heard about meditating on emptiness. Or you may have experienced it.
40 min
Can’t Meditate, Won’t Meditate
In this class, I outline a strategy for those struggling to find the time, energy and focus for a regular sitting meditation practice.
30 min
Yoga Nidra - A Meditation For Sleep Or Rest (31m)
A sleep meditation of Yoga Nidra, which is the ancient Yogic practice of exploring meditation and sleep. Yoga Nidra is often taught as a body scan that helps you drift off.
39 min
Yoga Nidra (Full Meditation Including Summary - 31m)
My meditations of Yoga Nidra, which is the ancient Yogic practice of exploring meditation and sleep. Yoga Nidra is often taught as a body scan that helps you drift off.
40 min
Recovering Mental Energy - Meditation (40m)
In this 40-minute meditation session I guide practices that help us to recover our mental energy.
12 min
Recovering Mental Energy - Talk (12m)
A talk on recovering mental energy
53 min
Managing Emotional Energy
In this live recorded guided meditation class, I explain how our energy can be drained from us and how we need to build boundaries that stop our energy from being depleted.
54 min
Mindfulness and Happiness
An explanation of how mindfulness brings happiness and some guided mindfulness meditations to support the training.
38 min
Returning to the Breath - How To Break Into Your Persistent Thoughts
”Unfortunately, it is a bit of a binary thing. Either you develop the skills to recover your attention from the largely unwanted and unhelpful, repetitive, persistent thought patterns.
38 min
How To Break The Cycle Of Worry And Stress
Learn how to use the Breath to intervene in the persistent, repetitive and unhelpful mind loops.
59 min
Imposter Syndrome and How To Neutralize it
This is the second class I taught on imposter syndrome in September 2022. Imposter Syndrome is not feeling good enough for something you are qualified for through experience or knowledge.
25 min
Acceptance and The Neutral Spot Meditation
The neutral spot meditation is an ancient practice designed to help meditators to sit with uncomfortable emotions and, over time, become comfortable with them.
53 min
Stress Management, Resilience and Mindfulness
This is an introduction to Stress Management, Resilience and Mindfulness.
54 min
Connection 101 for Meditators
In this class we explore the fundamentals of connection with questions and practices designed to answer them.
49 min
Presence, Mindfulness and Resilience
Guided meditation class on the topic of Presence, Mindfulness and Resilience. Presence is our natural state of calm awareness. We must train our minds to experience it with mindfulness meditation.
48 min
Resilience and mindfulness of the breath
I explain how using the foundational meditation technique of focusing on the breath works to build our resilience.
54 min
Mindfulness, Interoception and Resilience
Interoception is the sense of the internal state of the body. High interception is associated with high resilience in a number of studies. Key meditation practices help us build interoception and therefore, resilience.
55 min
Coping with Change
An exploration of the nature of change in the modern world and a journey into opening our awareness in meditation.
40 min
Resilience. What is it? Why do I want it? How do I get it?
Now is the time to learn resilience. ”Don’t wait until you are about to jump out of the plane to weave your parachute!” - Jon Kabat-Zinn.
53 min
The Present Moment and the Narratives That Intervenes in Our Connection to It.
In which Robert introduces the listeners to the present moment and the connection thereof through a portal. Robert also describes the process of being drawn into the narratives that saturate our lives in the modern...
33 min
What is Thought? - Eckhart Tolle’s Inner Body Meditation
From a class taught on Sunday, the 29th of June 2022. In this class, I investigate thought and I teach Eckhart Tolle's Inner Body Meditation from his book, The Power of Now.
53 min
What is Witness Consciousness?
Session 1of the Understanding the Mind Series starts at the foundation of our experience. The Witness of our mind and our experience
55 min
Understanding Stress - Class 1 of the 7 Steps to Resilience and Stress Management Series
Understanding Stress is the first class in the 7 Steps to Resilience and Stress Management Series. This class was taught today in Bromley.
55 min
Reclaim Your Mind - How to get your attention back from the media narrative
These are the real-life skills you need to practice if you want to get back your mind and your life.
55 min
Biohacking - Learn to transform your stress and anxiety
This class is a collection of short and easy to learn tweaks and practices that will help us to regulate our stress.
59 min
Illusion (talk and meditation 50m)
There *is* a difference between what we perceive and what we believe. It is easily demonstrable with some simple exercises that we will do today.
53 min
Social Barriers to Happiness and Connection - And What to Do About Them
All of humanity is now part of a global Consumer Society. This all comes with a cost. The cost is the loss of Happiness and Connection.
55 min
Mindfulness Meditation As Mental Training To Learn Emotional Regulation
In this class, taught in person in Bromley, I explain how Mindfulness Meditation differs from the most popular meditation practices.
27 min
Recovering energy with meditation
In this meditation-only episode, I teach three practices for recovering depleted energy.
54 min
Self-Care, Self-Compassion, The Present Moment and Mindfulness
What is Self-Care? What is Mindfulness? How does Mindfulness help us to care for ourselves to support us in helping others?
29 min
Reality and Illusion
How meditation can help us to become closer to the reality of our experience.
31 min
Compassion and Mindfulness
A short (five minute) talk on mindfulness and compassion and 25 minutes of gratitude meditation. A class from the meditation course at https://meditationcourse.live.
41 min
Healing Meditations
In this class i discuss the healing process then teach some Present Moment practices that are regenerative meditations.
32 min
Compassion, sound and the breath combined as a mindfulness meditation
This is a combination of the most frictionless ways to experience the passage of the present moment combined in a single meditation.
26 min
An Appreciation Meditation
An Appreciation Meditation from our Sunday evening meditation class on 29 August 2021.
54 min
Compassion, Self-Compassion, Anxiety and Trauma
In this class I explain how important compassion and self-compassion are to personal growth and recovery and teach compassion and gratitude meditations that enhance compassion in our minds and lives.
38 min
Focus, Technology and The Media
Either you use technology, or its uses you. In this class, I cover some benefits of technology for meditators and show how our basic mindfulness meditation practices can help us to re-focus our attention away from the...
46 min
Calmness and Happiness
In this class I explain how important it is in our modern world, and for our modern minds, to learn how to calm the mind.
52 min
What is a Healthy Mind?
A talk and meditations on the subject of developing a healthy mind.
51 min
Calmness and Relaxation
Learning to calm the mind and relax the body so we can work with the busy mind.
57 min
Mindfulness, Meditation, Growth and Wellbeing in the world of the Pandemic
This class is focused on body meditations and working with difficult feelings by connection to the body.
5 min
About The Six Week Course and Why You Should Join Us
About the 6-week course and why you should join us.
57 min
Emotional Resilience and Wellbeing
A class on emotional regulation, emotional resilience, wellbeing and meditations that helps us to work with difficult emotions.
38 min
Rebalancing your Energy Levels with Meditation and Sleep
10 minute talk and 30 minutes of meditations. In this class I explain the relationship between meditation, sleep, and energy. I categorise energy as being cognitive, emotional, physical, or spiritual.
46 min
Meditating in Nature and a Relaxation Body Scan
For historic reasons many mindfulness meditation teachers don't teach the body scan as a relaxation exercise. I do. It is immensely popular. This class was our first Sunday evening class at the mansion at 7 pm UK time.
51 min
Connection to Nature, Suffering, and The Basic Meditations
In this class, I start from this sense of connection to nature and how we are taught, in our culture, to believe that we are separate.
39 min
Connection to nature in the present moment
And exploration of connecting to nature through the experience of the present moment.
38 min
Connection to Nature and The Cycle of Life
An insight into how awareness of the present moment leads to awareness of the many cycles of life that we exist within.
37 min
The Inner Eye, The Witness, Awareness and The Breath
An exploration and combination of the two most powerful elements of meditation - The Breath and Focus.
38 min
The Inner Awareness Meditation
We all need to reconnect! We simply can't if we feel separate... In this class, I explain how I work with my personal tendency for Othering and teach a meditation focused on inner awareness.
37 min
Worry and The Forest Lake Meditation
Insight into thought and worry. And a meditation that helps us to calm the mind by connecting us to our thoughts in a light and gentle way.
41 min
Breaking the Cycle of Anxiety, Worry and Stress with Meditation
Working with the mind-body connection to combine the basic practices into a high power meditation. In this class, I teach a powerful meditation that combines many of the strands of the basic practices.
17 min
A Guide To Learning Meditation
This is a guidance and advice episode aimed at those of you that are new to meditation or that have a meditation practice and are either trying to build it or maintain it.
37 min
Rebalancing your Energy Levels with Meditation
In this class, I explain and show how meditation can rebalance our energy levels.
43 min
Emotional Resilience and The Self
Emotional Resilience and 'The Self' "Being able to release unhelpful trains of thought is the most liberating thing a human being can do." From a class that I taught in one of my online meditation courses on Saturday,...
43 min
Accelerated Resilience
Accelerated Resilience is the set of Meditation, Awareness and Kindness practices that bring the greatest benefit, in the shortest time, with the minimum of effort.
26 min
Depth of Focus Meditation
There is an element of experience within meditation I call depth of focus. There is a way of perceiving depth of focus as being deep or light. This class is a set of exercises that explore this.
32 min
A Meditation On Time and Presence
A meditation on the passage of time and focus on the present moment from Loving Awareness Meditation Course.
37 min
Meditating on Focus
Meditation can be seen as, very simply, focusing more usefully. In the same way that focus can be part of meditation, we can also meditate on focus.
42 min
Accelerated Resilience - Breaking the cycle of Worry, Anxiety, and Stress
This episode is an extract from a free public YouTube taster session that I taught recently. The class was a taster for the Accelerated Resilience Training For Teams training that I do for organisations and which...
19 min
The Body Scan
Historically, I haven't taught as the body scan very often largely because, very simply, people don't have the time to do it.
35 min
The Inner Eye Meditation
An exploration of the Inner Eye, the Third Eye and how they work with relaxation meditations.
35 min
Mindfulness and Acceptance
Session 4 of The Gratitude Sessions from The Loving Awareness Meditation Course. This recording is taken from session 4 from the gratitude sessions.
33 min
An exploration of Presence, The Breath, Change, and Impermanence - meditations (34m)
This is a class that I taught as a live stream in The Loving Awareness Meditation Course on the evening of Sunday, 7 February 2021.
39 min
Meditation, the Gaze, Stress and Anxiety - talk & Meditations (38m)
In this recording of a live-streamed training class from The Loving Awareness Meditation Course, I explain and demonstrate how modifying our optical focus can help us intervene really effectively in anxiety and stress.
30 min
Essential Meditations from The Meditation Course
These meditations are examples of Robert's unique style of teaching meditation, and provide a sample for anybody that is interested in finding out whether it's the right course for them or not.
40 min
Meditating on our external experience
This class is an exploration of meditation and external awareness.
29 min
The Witness Meditation
In a world where meditation attracts a mountain of dogma, it is useful to remind ourselves that it is really all about simplicity.
38 min
Demystifying The Mind - Part 2.
Understanding the relationship between the mind and our awareness.
43 min
Biohacking for autonomic regulation (pranayama)-talk and meditation (43m)
In this podcast, I teach a combination of biohacks that work together to help us manage the demands of a difficult and uncertain world.
9 min
Posture - how to sit when meditating.
Easy instructions on adopting an open, balanced and relaxed posture.
42 min
Demystifying the Mind 1. (talk and meditations - 42 minutes)
Most of the influences that operate in the mind are actually quite simple and obvious. They can mainly be explained simply and without recourse to constructing new beliefs.
25 min
Emotional Processing with The Breath
This class teaches breath meditation that assists in Emotional Processing.
28 min
The Chakra Connection Meditation
A Chakra Meditation combined with Connection Meditation
32 min
Loving Awareness - talk and meditation (meditation at 5.50)
Online Meditation Class teaching Loving Awareness. Loving Awareness is living with a sense of connection to nature and to all other living beings.
26 min
The Meditation of No Meditation (27m)
The Meditation of No Meditation
22 min
The Loving Awareness Meditation
The first #LovingAwareness Meditation for #LovingAwarenessMonth
29 min
The Art of Meditation (meditation 28m)
A 28-minute meditation focusing on awareness, focus, the body, and the self...
41 min
The Bhagavad Gita - A Summary (13 minutes talk and 30 mins meditation)
A Non-Religious Summary and meditations based on the Bhagavad Gita.
30 min
Rest in Natural Great Peace - Meditation (30m)
"Rest in Natural Great Peace, this exhausted mind, beaten helplessly by Karma and neurotic thoughts. Like the relentless fury of the pounding waves in the infinite ocean of Samsara." Natural Great Peace is resting in...
40 min
The Art, Skill and Science of Meditation Talk and Meditation at 17m
The class is a 10/15 minute talk on the subject and 30 minutes of meditation and mindfulness-based resilience practices. The Skill of Meditation is how we achieve the Art of Meditation. The Art of meditation is how we...
29 min
The Mind-Body Connection Meditation (30m)
When I first began meditating seriously, I found that over time, I became more and more connected to my body. I became more aware of how I felt.
28 min
The Connection Meditation (28m)
I have been teaching a version of this meditation since I began to teach meditation to a group of friends in London in 2013. It is a visualization meditation but works for those that are not highly visual as it is...
19 min
The Ultimate Sleep Meditation
If you wake up with an alarm clock, you are sleep deprived.The symptoms of sleep deprivation are low mood, grumpiness, fuzzy memory, brian-fog, stress and anxiety.Humans sleep better at a core body temperature of 19°C.
26 min
The Breath, The Mountain Stream, And The Tree Meditation
Meditating in nature elevates the experience of meditation.Even better if we can find a place where we are completely comfortable.If we are visual people, we can visualise being in nature.
31 min
The Present Moment Meditation
In 2009, I picked up a book called The Power of Now. It taught me three things that I already knew but had not realised.
29 min
Open Awareness Meditation
In open awareness meditations, we allow ourselves to experience our present moment experience and everything that arises in itOpen awareness meditation is distinct from focused attention meditations like following the...
8 min
The Clarity Meditation
Clarity meditation is a mandala meditation where are we focus our attention on an object.This isn't like Trataka meditation however, where we focus on a single point.
36 min
The Focus Meditation
At the heart of all meditation is Focus. Our awareness and where it is focused is everything. Focus in almost entirely unconscious so we can often only work with it by influencing future focus having learned where out...
26 min
Meditation for Stress and Anxiety - The Relaxation Meditations
Human beings are genetically programmed from 2 billion years of evolution.Physiological and psychological responses are fine-tuned for the threats that have been predominant throughout this 2 billion years.Often these...
28 min
The Karma Yoga Meditation
Healing is a process of reconnectionHuman suffering arises from a sense of disconnection of rejection.I am not keen on the concept of 'advanced' meditation but you will probably need to have meditated for some time to...
10 min
The Gratitude Meditation
A meditation for the moment that we find ourselves in.Right now, we need to find practices to restore some balance to our lives.For most people, for most of the time, the present moment is overwhelmingly good.
23 min
Noting Thoughts and Emotions as they Arise in Meditation
Sitting in meditation, what arises most commonly in our experience is sound, physical sensations, thoughts and emotions.In this meditation, Robert guides the student through the process of allowing ourselves to be aware...
26 min
Noting Meditation for Beginners
Noting or labelling practice was developed by Mahasi Sayadaw, a Burmese Theravada Buddhist monk and meditation master who had a significant impact on the teaching of Vipassana (Insight) meditation in the West and...
42 min
Karma Yoga. The Yoga of Action. - Talk and Meditations.
This podcast is largely a talk on, yoga, choice, action, mindfulness and meditation but includes some meditations designed to help us to become aware of choices arising.Karma Yoga is described as the yoga of action.
16 min
A Walking Meditation - Noting or Labelling - Walk & Listen
This Walking and Labelling Meditation introduces 'Noting' or 'Labelling' practices into the walking meditation training.Noting or labelling practice was developed by Mahasi Sayadaw, a Burmese Theravada Buddhist monk and...
31 min
The Mountain Stream Meditation
This meditation is a favourite among my student base and has evolved over the time that I've been teaching it.It originally began as the typical and famous mountain meditation and developed over time because I needed a...
20 min
The Modern Mind Meditation (20 minutes)
The Modern Mind Meditation is a mediation that I teach that helps us to become aware of the modern mind working - by it's absence...This practice is a set of ancient techniques taught in a modern way and designed to...
27 min
The Sleep Meditation
Welcome to the Sleep Meditation. An evidence-based practice designed to enhance your sleep.I have taught many meditations in the past that help with sleep.
25 min
Mindful Walking - Guided Mindful Walk
This episode guides you on your mindful walk. You can pause at any point and move between the sections. Timestamps 00:00 , Preparing to leave for your mindful walk (5 mins) 05:00 , Connecting to your senses before you...
28 min
Mindful Walking - Introduction and Guided Walk
Introduction to Mindful Walking , Part 1 of 2 This is the first of two recordings in the Mindful Walking series. This introduction explains what mindful walking is and guides you through the full practice.
9 min
A Walking Meditation - Walk and Listen
This podcast is designed for you to listen to while on your walk. There are places where I suggest you pause the recording and where it cycles, and can be repeated, so you can make the walk as long as you wish.Here is...
24 min
The Loving Kindness Meditation
There is a set of practices that I teach which are largely based on the wonderful Buddhist tradition of Metta Bhavana which is the practice of Loving Kindness.These practices are the ones I am teaching this month in...
29 min
The Mindfulness, Appreciation and Gratitude Meditation
This mediation was taught in one of The Meditation Course Group’s Private training sessions which is part of the benefits of joining the course.
12 min
The Appreciation Meditation
The Appreciation MeditationThis practice is part of the core training of The Meditation Course and is fully supported for course members with additional content, training and personally coached support.To find out more...
35 min
The Two Wolves - Session One - Starving The Wolf of Fear
On Saturday, the 28th of March 2020, I ran an online training class entitled the Two Wolves.There is a Native American tradition which says we all embody two wolves that are constantly fighting for control over our...
13 min
The Two Wolves Meditations - The Meditation of Starving The Wolf of Fear
In response to the onset of the current crisis, on the 28th of March 2020, I ran an online training class entitled the Two Wolves.There is a Native American tradition which says that we all embody two wolves.
13 min
The Candle And The Breath
This practice is part of the core training of the 2020 Meditation Online Course and is fully supported for course members with additional content, training and personally coached support.This is a meditation that I...
12 min
Labelling the Quality of Thoughts
This practice is part of the core training of The Meditation Course and is fully supported for course members with additional content, training and personally coached support.To find out more about the course, visit our...
9 min
The Compassion Meditation
This practice is part of the core training of the 2020 Meditation Online Course and is fully supported for course members with additional content, training and personally coached support.To find out more about the...
14 min
The De-Stress Meditation
This practice is part of the core training of The Meditation Course and is fully supported for course members with additional content, training and personally coached support.To find out more about the course, visit our...
10 min
Labelling the Thoughts
Labelling the thoughts is one of the key mindfulness meditation practices that I teach as a foundation for mindfulness meditation in The Meditation Course.For information on how and when to use the practice and how you...
11 min
The Meditation of No Meditation for Sound
The Meditation of No Meditation is partly a meditation and partly an experience of Mindfulness. It is a window into a present moment that isn’t crowded with repetitive thoughts, memories, anxieties, tasks, priorities,...
5 min
The Self-Compassion Meditation
We all have a collection of memories of our difficult past experiences. These can stay with us for a lifetime. Sometimes these experiences can build up and become a very real burden that is unhelpful for our happiness.
15 min
The Following the Breath Meditation
A guided version of the following the breath meditation.The following the breath meditation teaches us two things: We have an alternative to being ruled by random thoughts.
59 min
Meditation and the Breath
This is an example of the sort of content I will upload into the Meditation Course.I have added it to the Meditation Podcast so that the course students can listen and practice.Visit https://www.meditationcourse.live/...
17 min
The Four Tens Meditation
You can practice the Four Tens Meditation to help you to learn to relax.It is also a mindfulness practice as when your attention wanders, you return yourself to the present moment by starting again.
5 min
The 4-6 Breaths Meditation
The first meditation taken from The Meditation Course.This training is from Month 1, Unit 1 - 'How to Meditate - Building the Foundations of a successful practice'When we breathe in, we are activating the sympathetic...
6 min
2020 And Beyond
First of all I’d like to say thanks to all the supporters of the restful mind podcast and the More than just mindfulness podcast.
59 min
Meditation, Habits and Building a Meditation Habit
Human beings are creatures of habit. To build a new practice such as meditation, it is necessary to do two things. We need to build a habit, and more difficult, we need to intervene in the habits we already have.
58 min
The Yoga of Meditation
The Yoga of MeditationReferences:The Yoga Sutras of Patanjali - Swami SatchidanandaBhagavad Gita - Stephen MitchellInner Engineering - Sadhguru This is a recording of a live-streamed class from The Loving Awareness...
37 min
Beginning Meditation, Stress Management and 2020 Meditation
I recorded this episode at a global corporation in the City of London that I have been teaching at since 2014.For them, and for most people working in the square mile, this is the busiest time of the year.
56 min
Replacing Worry, Anxiety and Stress with Calmness, Focus and Relaxation
In the Modern World, our minds have been captured by a narrative that also runs in the minds of many others around us.
35 min
The Present Moment, The Life Situation and Time
This episode is a recorded training session that I ran at a global law firm recently as part of training that I have been giving there since 2014.Exactly what is the Present Moment?What is the continuum of the Life...
56 min
The Illusion of Control
Visit https://therestfulmind.com/blog for a more readable version.The common narrative is the cultural story which we all share, rooted in folklore, that we use to explain our reality.
34 min
Trataka Meditation, Mindfulness, Focus and Attention
This week is an exercise in Focus and Attention.Trataka is a focused attention meditation practice designed to help us build our personal mindfulness while developing our awareness and training ourselves to focus.It...
39 min
Letting Go
Much is written about how suffering is anchored by the illusion of permence and a craving for, and attachment to, those things that bring us comfort and pleasure.
53 min
Mental Models of The Mind
#Mindfulness and #Meditation is all about the #Mind.To work with the mind, it helps to have some models of our inner processes.
59 min
Roberts Meditation and Mindfulness Journey
In which Robert explains when and why he began to learn how to meditate, the distractions and diversions on his meditation and mindfulness journey.Robert describes his early meditation practices and the changes of focus...
30 min
Acceptance - accepting uncomfortable emotions - a practical approach
The self-help genre is flooded with a deluge of advice relating to Acceptance. Usually the advisory sentence begins with the words ‘just’ or ‘simply’.
54 min
Freedom from the Modern Mind
Most of the content that fills our minds is a reflection of our common cultural narrative. The goods and bads, rights and wrongs, fairs and unfairs that we adopt from what we learn and from trying to interpret the...
55 min
Freedom from the Modern Life
The modern life has become an infinite merry-go-round of tasks, work and activities where the goal or destination stays permanently out of reach.Our culture creates an illusion that the only way to stop this is to...
59 min
Meditation the Modern Way
In this podcast, Robert explains why he teaches the meditations he does teach and why he teaches how he teaches.
55 min
The Modern Mind Meditation
In this episode, Robert deconstructs the modern mind meditation and uses it to explain the nature of the mind.The modern mind is ‘the content’ and unfortunately out society confuses this content with the mind itself.
54 min
The Wisdom Process
Subtitle, the Design, History and Original Purpose of Meditation.The content of our modern minds becomes overwhelming for us.
44 min
Mindfulness Meditation for The Modern Mind
The Modern Mind is a collection of lists. A list of lists. Each list consists of tasks, priorities, values, desires, jobs, people, memories and so-on.
1 hr 5 min
Suffering
For many in the Modern World, there is an abiding sense that something is wrong with the world. It is difficult to put it into words but it is always there.
58 min
Gratitude
Gratitude in the context of meditation is the word that is used to describe a collection of practices that use positive emotions to help us understand our relationship to the world, and to ourselves and which help us...
1 hr
Mastering Meditation
In this episode Robert condenses the key elements of the Mastering Meditation series into a one hour session.Robert explains why we meditate, what meditation is, what mindfulness is and guides you into a meditation that...
50 min
Mastering Meditation Week 6. Too Busy to Meditate
Listen to this podcast to learn how you can effortlessly begin a simple and sustainable meditation practice without struggling against your busy mind, and without needing to find the time in your busy life.Meditation...
49 min
Mastering Meditation Series - Week 5. Meditation and Focus
Focused Attention meditation is at the heart of every useful mediation practice.Before we can positively affect our lives, we need to be present to do so.
53 min
Mastering Meditation Series - Week 4. Meditation and Mindfulness
What is Mindfulness? What is the relationship between meditation and mindfulness? How does mindfulness meditation work? How can we do mindfulness meditation with a busy mind?
1 hr 1 min
Mastering Meditation Series - Week 3. Meditation and Stress
For session 3 of the mastering #meditation series, the topic is meditation and stress.Learn what stress is, why we experience it and how we can manage it.The guided meditations are: the 4-6 breaths, the four tens...
55 min
Mastering Meditation Series - Week 2. Meditation and the busy mind
There is a Catch-22 of Meditation. The same thing that causes students to want to learn to meditate - the busy mind - is what makes it difficult to meditate.Our busy minds can work against us to make mediation...
56 min
Mastering Meditation Series - Week 1. Meditation , what is it, why would I want it and how do I get it?
Meditation, what is it, why would I want it and how do I get it?In this important first session of the Mastering Meditation series, Robert explains some of the history of meditation, what the purpose of meditation is,...
54 min
Acceptance
Acceptance is much misunderstood. It is often defined as accepting our circumstances. That is just plain wrong. We can’t just allow ourselves to suffer circumstances that are intolerable or unacceptable if we can change...
44 min
Introduction to Mindfulness-Based Resilience
On the 19th of December I ran a webinar for an international organisation.The goal was, in the course of 45 minutes, to introduce and explain some meditation, mindfulness, stress management and emotional regulation...
42 min
What to do when nothing else works
This week at The Mansion, a student asked: "What to do when nothing else works?"At some point in our modern lives, we will either feel overwhelmed or close to it.
53 min
Happiness
What is Happiness? Ask a thousand people and you'll get a thousand answers.In this episode, recorded at the mansion on Saturday 1 December, Robert explains a scientific and spiritual perspective on Happiness and how we...
57 min
Sleep
Session 9 of the ‘modern life’ mini-series is on sleep.Most of us are sleep deprived at least some of the time.80% of our #mindfulness course participants sleep better.Listen to this podcast to hear how meditation...
16 min
Why is my mind so busy and what can I do about it?
When I teach, it is spontaneous. I never know exactly what I'm going to say. I also rely on feedback from my students on the usefulness of what I teach.This is the talk from a session that I taught last Saturday at...
58 min
Calmness
In which Robert explains how to be aware of our minds and how to calm our busy minds by intervening at the level of our physiology, the emotions and the mind.Meditations include: the meditation of no meditation for...
57 min
Worry
In which we investigate the nature of thought, the nature of worry and how they relate.We learn some meditations developed by the great Buddhist Vipassana teacher Mahasi Sayadaw and learn how we can build practices that...
58 min
Focus
In which Robert explains that meditation and mindfulness both consist of learning to focus our awareness. Essentially Presence (mindfulness) is focusing *on* the experience of the sensory present moment and practising...
52 min
Anxiety
In which Robert explains what anxiety is, why we feel anxious and teaches some practices that help us regulate our anxiety, manage our stress and calm our mind.
52 min
Connection
In which Robert meanders through the concept of connection through meditation while teaching at the mansion in Beckenham Place Park Practices train connection to the present moment, connection to the body and connection...
55 min
Loneliness
In which Robert explains about the recent science on loneliness and guides a key gratitude and compassion meditation that helps us to understand our emotional responses to Loneliness.
53 min
Relaxation
In which Robert explains why relaxing doesn't need deserted beaches, waving palm trees and hazy sunsets, teaches how to meditate without finding the time to meditate and how to relax by changing your posture.
53 min
Stress
The first session of the ‘modern life' mini-series. In which the regular Saturday meditation session was cancelled in favour of a noisy event in The Mansion and so we meditated in Beckenham Place Park in the Indian...
52 min
How to calm and silence your busy mind
This session is an introduction to thought and calming or silencing the mind Meditations are: - The meditation of no meditation for sound - The meditation of the next thought - Counting the breaths - The meditation of...
54 min
What is Mindfulness and Mindfulness Meditation?
From a session taught at The Mansion in Beckenham Place Park. Mindfulness and Meditation is an introduction to both subjects and an explanation of how to use frictionless techniques to enable you to build a sustainable...
40 min
Meditation in The Park
In this session, Robert explores open awareness meditation in the natural context. This is a recording I made when we meditated in the park just recently.
34 min
The Essentials of Mindfulness-based Resilience
Mindfulness-Based Resilience is the name I give to the set of practices that I teach which are designed to build resilience through a combination of mindfulness, emotional resilience and stress management training.
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