Month 14 (14 April 2026)
Topic: Bird Meditation
Zoom recording of session
Theory for session
Birds offer a gentle and natural gateway into mindfulness. Their presence invites us to slow down and notice…the movement of wings, the stillness of perching, the quiet rhythm of being. Unlike our often busy minds, birds exist fully in the present moment. When we observe them, or even recall them through visualisation, we are drawn back into that same state of awareness. This simple act of noticing helps to interrupt overthinking and anchors us in the here and now.
From a nervous system perspective, focusing on something external and calming – like a bird – helps shift us out of stress and into a more regulated state. Visualising a bird deepens this by engaging the imagination in a safe and reflective way, allowing emotions and insights to arise naturally. On a more intuitive level, birds can symbolise freedom, perspective, and lightness, offering us not just a point of focus, but a quiet reflection of what we may need in our own lives.
Journalling prompts for session
- The Encounter
What did your bird look like, and where did you find it?
What details stood out most to you? - Emotional Reflection
How did you feel in the presence of the bird?
What emotions surfaced during the meditation? - Symbolism & Meaning
What do you feel this bird represents for you in your life right now?
Why might this have come to you today? - The Message
If this bird could speak, what would it say to you?
What guidance or reassurance might it offer? - Integration
How can you bring the energy or qualities of this bird into your daily life?
What is one small way you can embody this?
More Resources
Here are a couple of articles I have written on Birding for the conservation magazine Swara.
Accidental Birder
The Accidental Birder – A Journey of Discovery (Finding Beauty, Mindfulness and Adventure in the World of Birds)
Birding the Rift
Birding the Rift – From Baringo to Lake Victoria (A two-week road trip reveals shifting landscapes, rich avifauna and the quiet rewards of patient birding)
Global Birding Day
Global Birding Day is a worldwide celebration of birds and biodiversity, encouraging people everywhere to step outside, notice the birds around them, and contribute to citizen science. Platforms like eBird, run by the Cornell Lab of Ornithology, allow anyone to record their sightings, helping scientists track bird populations across the globe.
If you’re curious to explore or even log your own sightings, you can visit: https://ebird.org
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Month 13 (11 March 2026)
Topic: Metta Meditation
Zoom recording of session
Theory for session
Metta meditation, often called Loving-Kindness Meditation, is a practice rooted in Buddhist tradition that cultivates feelings of goodwill, compassion, and kindness – first towards ourselves and then towards others.
The word Metta comes from the Pali language and is often translated as loving-kindness, benevolence, or universal friendliness. Rather than trying to empty the mind, the practice gently guides us to generate kind intentions and heartfelt wishes for well-being.
Typically, the meditation begins with offering phrases of kindness to oneself, such as “May I be happy. May I be healthy. May I be free from suffering.” From there, the circle gradually expands – to someone we love, someone neutral, someone with whom we may have difficulty, and eventually to all beings everywhere.
Metta meditation reminds us that compassion is not just a feeling but a practice we can intentionally cultivate, nurturing both our own well-being and our connection to others.
Journalling prompts for session
- What emotions or sensations arose during the meditation, particularly when offering loving-kindness to yourself?
- Was there a person or group that felt easier — or more difficult — to extend compassion towards?
- What did you notice about that experience? What is one small way you could embody loving-kindness in your daily life today?
Home Practice Preparation for Next Session
Sometime this week, pause and notice a bird. You don’t need to know what kind it is – just take a minute to watch it.
Notice what it is doing, how it moves, or the sounds it makes.
Afterwards, write down a few lines:
• Where you saw it
• What it was doing
• How watching it made you feel
This is simply a moment of slowing down and connecting with the natural world around you.
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Month 12 (17 February 2026)
Topic: Spirit Animal
Zoom recording of session
Theory for session
Spirit animals are symbolic beings believed to guide, protect, or reflect aspects of a person’s soul or life journey. The idea appears in many indigenous and spiritual traditions around the world, but it means slightly different things depending on the culture. Rather than one fixed definition, it’s helpful to understand the layers – and see what resonates with you.
Discovering Your Animal Guide – A Reflective Journalling Exercise
“Look deep into nature, and then you will understand everything better.”
— Albert Einstein
Throughout history, animals have appeared in stories, myths, and spiritual traditions as symbols of wisdom, instinct, and guidance. Whether you think of them as spirit animals, animal guides, or archetypes, they can offer a powerful mirror into our own qualities, challenges, and strengths.
This journalling exercise invites you to explore which animal energy may be walking beside you at this moment in your life.
Take your time with each question. There are no right or wrong answers.
Step 1: Notice the Animals Around You
Begin by reflecting on the animals that have recently appeared in your life — physically, symbolically, or in your imagination.
Journal prompts
- What animals have you noticed repeatedly in recent weeks or months?
- Have any animals appeared in dreams, meditations, or moments of reflection?
- Which animal have you always felt naturally drawn to, even as a child?
Write freely without analysing too much.
Step 2: Explore the Qualities
Now consider the qualities of the animal that feels most significant to you.
Journal prompts
- What characteristics does this animal embody? (Strength, patience, curiosity, independence, etc.)
- Which of these qualities do you recognise in yourself?
- Which qualities might you be being invited to develop at this stage of life?
Sometimes the animal that appears is not who we are — but who we are becoming.
Step 3: Reflect on Your Current Life Season
Animals often appear symbolically during moments of change, healing, or growth.
Journal prompts
- What transition or chapter are you currently experiencing in your life?
- How might the qualities of this animal help you navigate this phase?
- If this animal could offer you a piece of wisdom right now, what might it say?
Write the message in the first person, as if the animal is speaking to you.
Step 4: Embody the Energy
Reflection becomes powerful when it turns into action.
Journal prompts
- What is one way you could embody the energy of this animal this week?
- What would change in your life if you fully embraced this quality?
- How can you remind yourself of this animal’s wisdom during difficult moments?
You might choose to:
- place a photograph of the animal somewhere visible
- spend time observing it in nature
- meditate on its qualities
- or simply carry its message with you.
Closing Reflection
Take a final moment to summarise your insights.
Complete this sentence in your journal: “The animal guide that feels most present in my life right now is ________, and it reminds me to ________.”
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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