Month 11 (14 January 2026)
Topic: Living my word of 2026
Zoom recording of session
Theory for session
Imagine standing at the threshold of 2026. Ask yourself:
- How do I want to feel as I move through this year?
- What quality do I want to embody?
- If 2026 were a teacher, what would it ask of me?
Journalling prompts for session
Here are some prompts to help you process the word you came up with in your meditation.
- What does this word feel like in my body?
- When I live this word, I am more likely to…
- When I forget this word, I tend to…
- The word asks me to say yes to…
- The word asks me to say no to…
5-4-3-2-1 Meditation
This meditation helps you ground and come back to the present. It allows you to take a beat before reacting…
Take a slow, deep breath in… and exhale gently…
Allow yourself to settle where you are. Feel your feet on the floor, the weight of your body supported by the earth. Let your breath be steady and calm.
Now, bring your awareness to your surroundings, using your five senses to anchor yourself in this moment.
5 things you can see.
Slowly look around you. Name five things you can see – colours, textures, shapes, or light.
Notice the details: the curve of a chair, the shade of the sky, a flicker of movement.
4 things you can hear.
Tune into the sounds around you. Perhaps the hum of traffic, a bird calling, your own breath, or the distant murmur of voices.
Allow each sound to come and go without judgement.
3 things you can feel.
Bring your attention to your sense of touch. Notice three things you can physically feel – the chair beneath you, your feet on the ground, the fabric against your skin, the air brushing your face.
2 things you can smell.
Gently inhale. Notice two scents – subtle or strong. Perhaps your tea, the scent of nature, or simply the freshness of the air.
1 thing you can taste.
Lastly, bring awareness to one thing you can taste – the lingering flavour in your mouth, a sip of water, or the coolness of your breath.
Take one final deep breath in through your nose… and exhale through your mouth.
Feel yourself calm, centred, and fully present in the here and now.
Compassionate Me
Compassionate Me is a FREE 28-day programme designed to encourage and inspire you to practise compassion, mindfulness and kindness towards yourself, your friends and family, strangers and the planet.
Click HERE to access the programme
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Month 10 (9 December 2025)
Topic: Oracle Card – Release and Receive
Zoom recording of session
Theory for session
This reading is simple yet powerful:
- Release — what you are being invited to let go of from this year.
- Receive — what you are being guided to welcome in for the year ahead.
Take a moment to sit with the pictures of your two cards. Breathe deeply. Allow your intuition, your body, and your inner wisdom to speak to you.
Below are some gentle journalling prompts to help you explore your guidance more deeply.
Release — What you are letting go of
What to let go of from this year — energies, patterns, stories, or burdens that no longer serve your highest self.
Journalling Prompts:
- What habits, patterns, or emotions from this year feel heavy or outdated — and how have they held me back?
- Who do I become when I choose to release this? How does my body feel when I imagine it gone?
Receive — What you are welcoming in
What to welcome in for the new year — blessings, possibilities, energies, and intentions aligned with your growth.
Journalling Prompts:
- What qualities, experiences, or support am I ready to invite into my life in the coming year?
- What small, intentional actions can I take to make space for this to manifest?
A Blessing for Your Journey
“As I release what is complete and receive what is true, may I step forward with clarity, courage, and grace.”
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Month 9 (11 November 2025)
Topic: Cultivating Patience
Zoom recording of session
Theory for session
Patience is often misunderstood as passive waiting, but in mindfulness, it is considered an active state of presence. When we are impatient, our minds resist the current moment and project themselves into a future that isn’t here yet — a desired outcome, a resolution, or a change. This creates inner tension: frustration, anxiety, restlessness. Patience, on the other hand, is the ability to remain grounded in the present while still holding space for the future. It is the conscious choice to stay with what is, instead of fighting for what should be. In psychological terms, patience increases emotional regulation, reduces stress reactivity, and strengthens our ability to respond instead of react.
From a spiritual perspective, patience is inseparable from trust. It is the belief that life unfolds in its own rhythm, much like nature — seasons change, flowers bloom, tides rise and fall without force. When we cultivate patience, we align ourselves with these natural cycles instead of pushing against them. We surrender the illusion of control and replace it with openness, curiosity, and faith in timing. This doesn’t mean we become passive or disengaged; rather, we become more resilient, spacious, and wise in how we move through the world. Patience becomes a form of inner peace — a steady flame inside us that doesn’t flicker in the winds of delay or uncertainty.
Journalling prompts for session
Here are five journalling prompts to help you reflect on the Patience Visualisation
- Where in my life am I being invited to practice patience right now?
- What fears lie beneath my impatience? (fear of loss, of not being in control, of missing out)
- What helps me return to trust when things take time?
- How can I make waiting a sacred, nourishing act rather than a stressful one?
- What might patience be trying to teach me right now?
Patience in Action
The practice for the coming week:
Each time impatience arises — during traffic, a delay, or a conversation — take three conscious breaths before responding/reacting.
And then whisper silently: “This moment, too, is my teacher.”
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Month 8 (28 October 2025)
Topic: Grounding Meditation
Zoom recording of session
Theory for session
Grounding is a simple yet powerful practice that brings you back into your body and into the present moment. In times of stress, anxiety, overwhelm, or emotional activation, the mind often jumps into the future or spirals into the past. Grounding is the process of gently guiding your awareness back to now — the only moment where calm, clarity, and choice truly exist.
At its heart, grounding is about reconnecting with the physical world through the senses. When we intentionally notice what we can see, hear, touch, smell, and taste, we interrupt the anxious thought loop and activate the part of the nervous system responsible for safety and soothing. This shifts the body from “fight-or-flight” into a more regulated, steady state.
The 5-4-3-2-1 method is one of the most widely used grounding tools because it’s practical, discreet, and always available. By observing five things you can see, four you can hear, three you can feel, two you can smell, and one you can taste, you slow down the mind and anchor your awareness in the present. Each sense acts like a doorway into presence, reminding you that you are here, you are safe, and you are held.
Grounding meditation is not about escaping your reality — it’s about meeting it with a steadier heart. Over time, this practice builds resilience, emotional regulation, and a deeper connection to your inner world. It helps you respond rather than react, and cultivates a sense of rootedness no matter what is happening around you.
Whether used on its own or integrated into breathwork, mindfulness, or spiritual rituals, grounding is a beautiful way to return home to yourself. It is a pause, a softening, a remembering: I am here. I am present. I am okay.
Journalling prompts for session
Here are five journalling prompts to help you reflect on the Grounding Meditation.
-
Seeing the Present
What did you notice when you slowed down enough to really see your surroundings?
How did your perspective shift when you looked with curiosity rather than habit? -
The Sound of Now
Which sounds stood out to you most — and what emotions or memories did they evoke?
How do sounds influence your sense of peace or agitation? -
Feeling Grounded
What physical sensations reminded you that you are safe and supported in this moment?
How does your body communicate with you when you feel grounded — versus when you don’t? -
Scents of Stillness
Which scents (familiar or subtle) connected you to calm or comfort?
What aromas, natural or otherwise, make you feel most at home within yourself? -
The Taste of Presence
How did paying attention to taste — even something simple — shift your awareness?
What does it mean to savour the moment in your daily life?
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Month 7 (9 September 2025)
Topic: Grief Meditation
Zoom recording of session
Note on the Recording: This recording contains personal and vulnerable sharing from participants. Please treat it with care and do not share it outside this group. As you listen, be mindful that some of the stories and reflections may act as emotional triggers. If strong feelings arise, pause, take some grounding breaths, and give yourself permission to step away or journal before returning.
Theory for session
Grief is a natural and universal human experience. It arises when we lose something or someone important to us – a loved one, a relationship, a role, even an identity or a way of life. It is not a linear process; rather, it flows in waves. Some days the emotions may feel raw and overwhelming, while on others they may seem quieter or more distant. Both are valid.
Psychologists often speak about the stages of grief, but in truth, everyone’s journey looks different. There can be sadness, anger, denial, bargaining, or acceptance – sometimes all in the same day. What’s important is recognising that grief is not something to be “fixed” or “got over”, but something to be integrated gently into our lives, allowing healing and meaning to emerge in time.
Mindfulness offers us tools to be with grief compassionately – noticing the sensations in the body, the thoughts that arise, and the emotions that move through us without judgement. By creating space for grief, we honour our love, our loss, and our humanity.
Journalling prompts for session
Here are three journalling questions to deepen your reflection on different aspects of your grief journey:
- Being Seen and Heard
As I grow older, where do I notice grief around not being fully seen or heard? How does that show up in my relationships, my work, or my sense of self? What would it feel like to allow myself to take up space and be acknowledged? - Grief and Trauma
In what ways has past trauma shaped how I experience grief today? What old wounds resurface when I face loss, and how can I meet them with gentleness rather than judgement? - Forgiveness and Release
Where am I holding on to resentment – towards myself or others – which deepens my grief? What might forgiveness look like in this moment, not as condoning, but as releasing myself from the weight of carrying pain?
Books to read
Some of the books we talked about in the session, and others I recommend:
- Being Mortal by Atul Gawande
- The Body Keeps the Score by Bessel Van Der Kolk
- What Happened To You (Conversations on Trauma, Resilience & Healing) by Bruce D Perry / Oprah Winfrey
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Month 6 (12 August 2025)
Topic: Oracle Cards
Zoom recording of session
Theory for session
Oracle cards are decks of cards that contain symbolic imagery, words, or messages. They are used as a tool for divination, self-reflection, and accessing guidance or insight from a higher source or one’s own intuition.
Oracle cards can provide guidance, clarity, and inspiration on various aspects of life, including healing journeys. They can serve as a means of connecting with one’s intuition, accessing inner wisdom, and gaining new perspectives.
How to Use Them:
- Set an intention or ask a question before using the cards.
- Shuffle the deck while focusing on your intention or question.
- Choose a card randomly or in a way that feels intuitive to you.
- Read and interpret the message or symbolism on the card.
- Reflect on how the message resonates with your situation or seek further insights.
Journalling prompts for session
Here are three journalling questions to deepen your reflection on your Spirit Animal:
1. What qualities or traits of this spirit animal do you feel most connected to right now, and why?
2. How does the message from your card and meditation align with a current situation, challenge, or decision in your life?
3. What action or shift can you take in the coming days to embody the guidance your spirit animal has offered you?
Insight Timer Meditations
A Guided Journey for Self-Healing that has the intent of allowing you to personally experience the presence, compassion and wisdom of animal spirit guides. This Journey takes us down deep into the Earth, where an animal will present itself to you with the wisdom that you require to aid you in being your brightest self. You’ll look directly into it’s eyes, and experince first hand the ancient and grounded wisdom that the animal spirits can show us.
https://insig.ht/9yGcPYpTYVb
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Month 5 (9 July 2025)
Topic: Journalling Explained
Zoom recording of session
Theory for session
Journalling Explained
Journalling prompts for session
These can be found in the document above.
You can also buy “My A to Z Journal” on Amazon HERE
Insight Timer Meditations
Whilst journalling you may want to play some music – this could also help as a guide for the time spent on a journalling session. Here is a suggestion of some music from Insight Timer.
https://insig.ht/QNQPKMMyoVb
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Month 4 (10 June 2025)
Topic: The Chakras
Zoom recording of session
Theory for session
Chakras Explained
Journalling prompts for session
These can be found in the document above.
Insight Timer Meditations
Here are two different options for Chakra Meditation
Chakra Balancing https://insig.ht/2UP6oG4huUb
Opening Your Chakras https://insig.ht/YgxdYpPhuUb
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Month 3 (13 May 2025)
Topic: 7 Attitudinal Foundations
Zoom recording of session
Theory for session
Mindfulness Explained 3
Journalling prompts for session
These can be found in the document above.
Insight Timer Meditations
Here is a version of the Mantra Meditation
https://insig.ht/lESC7XxIkTb
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Month 2 (8 April 2025)
Topic: Auto Pilot
Zoom recording of session
Theory for session
Mindfulness Explained 2
Journalling prompts for session
- What thoughts or emotions surfaced during the meditation?
- What do I need to release or embrace today?
- How can I carry this mindfulness into my day?
More Resources
Here is a piece on Boundaries that I thought some of you might resonate with. It’s about finding the balance between being kind and being clear… and how boundaries don’t have to be rigid to be respected.
Have a read when you get a moment – would love to hear your thoughts.
And if you feel like journalling, here’s a prompt to explore:
- Where in my life am I craving more space, clarity, or respect – and what boundary might support that?
Insight Timer Meditations
This is such a beautiful meditation to do in the morning. And his voice…! Enjoy ladies….
https://insig.ht/k0aGKMJSwSb
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Month 1 (11 March 2025)
Topic: Mindfulness Introduction
Zoom recording of session
Theory for session
Mindfulness Explained 1
Journalling prompts for session
- What thoughts or emotions surfaced during the meditation?
- What do I need to release or embrace today?
- How can I carry this mindfulness into my day?
More Resources
If you are struggling with journalling, just start with 2 minutes a day.
To get you going use this prompt everyday:
“Right now, in this moment, what is on my mind and how do I feel about it?”
This simple yet powerful prompt encourages immediate reflection, and will help you get into the habit of journalling without feeling overwhelmed. Once you start, you can naturally expand into longer sessions when you feel ready.
Insight Timer Meditations
Here’s a short meditation (under 2 minutes!) from one of my favourite teachers, Davidji, on Insight Timer. If you’re feeling scattered, heavy, or even just “meh,” take a moment for this. Let it hold you.
https://insig.ht/zSgSXG1tWRb