Nigel Harman (2026)

05/03/2026

Come and join me in person on 14th March studios for a 3 hour workshop with the wonderful

Together we will be running a yoga and meditation blended workshop focusing on releasing anxiety and tension. Book on the website

Hope to see you there,

N x

02/03/2026

A new month, and the days are transforming.

The light stretches a little further into the evening and mornings arrive with a softer brightness. Well, some mornings!

And while nature adjusts, our nervous system can take a little longer to follow. Longer light can mean later evenings. A busy mind can mistake brightness for “staying awake.”

So this week’s guided meditation is for sleep and transition into it. Not crashing into bed and hoping for the best, but easing the body into rest and sleep. For many of us, the day doesn’t automatically end when the head hits the pillow; that's when the mind senses an audience and begins its madness monologue!

Finding a comfortable position, perhaps sitting on the edge of the bed or lying down. Letting the eyes close or softening the gaze.

Begin by noticing the breath exactly as it is. No need to change it, just notice. Where do you sense it most clearly? At the nostrils as cooler air enters and warmer air leaves? In the chest as it gently rises and falls? Or in the belly as it expands and then softens?

Stay there for a few breaths. Simply feeling the movement in…and out.

Now, if it feels comfortable, begin to lengthen the exhale.

Inhale through the nose for a steady count of four…pause gently at the top…then exhale for a count of six. Relaxed and open.

Let the exhale be like a quiet, warm release. Lovely.

Notice what happens in the body when the out breath is longer. Often the shoulders drop a fraction. The jaw loosens. The nervous system takes the hint to chill.

With each exhale, imagine releasing the day.

That conversation.
That email.
That moment you can let go off.

Breathing in…breathing out… softening.

Now, bringing the attention to the body more broadly.

Notice the points of contact beneath you. The mattress taking your weight. The pillow supporting your head. The earth holding you.

Let the forehead soften. Relax the face. If thoughts about tomorrow appear, gently label them “planning” and let them go.

Each time you notice you’ve drifted into thinking, guide yourself back to the next peaceful breath. And….relax, letting the body wind down.

What shifts when you prepare for sleep with kindness?

N x

26/02/2026

Anxiety does not just sit in the mind. It settles in the shoulders, the jaw, the belly.

On Saturday 14 March I will be at in person with for a three hour workshop where we work with both body and mind, rather than trying to think our way out of it.

Emily will guide a creative flow yoga practice to wake the body up and shift stuck energy. I will share simple, practical meditation tools to help steady the mind when it starts racing.

Tickets are on the website and via the link in my stories.

See you there,

N x

25/02/2026

What if you didn’t need to get anything done for a moment?

We are so used to living in doing mode. Fixing. Planning. Pushing. Measuring the day by how much we tick off.
But underneath all of that, there is a quieter place. A natural ease. A state that does not need improving.

This is a small invitation to stop striving and come back to simple stillness. To let your shoulders drop. To unclench the jaw. To remember that being is enough, just for now.

When was the last time you let yourself rest without earning it?

N x

23/02/2026

Calm doesn’t arrive when we chase it, it arrives when we allow. When uncomfortable thoughts arrive, it’s natural to push them away, to move on quickly. However, meditation offers a way to acknowledge how we feel and find calm amidst it.

Today we are going to practise allowing ourselves to feel, meeting whatever is present with gentleness, kindness and compassion. Calm often grows with softening.

Let’s find a comfortable position. Allowing our eyes to close or softening our gaze.

Now, bring the attention to the breath. Beginning with a gentle inhale and then a gentle exhale, with each breath slowing and deepening and softening the body.

Notice how the body responds. A curious, kind attention.

If the body feels restless or tense, acknowledge it warmly, it’s natural. There’s no need to push ourselves or force change.

With each breath, allowing yourself to be exactly as you are in this moment.

If thoughts arise, let them move through in their own time. Returning gently to the next breath whenever you notice you’ve drifted.

Practice here for a minute or two, breathing and allowing.

What happens in the body when you allow rather than push away? I’m intrigued.

N x

18/02/2026

When was the last time you actually stopped… not because you had to, but because you chose to?

In the middle of emails, noise, to do lists and constant scrolling, there is a small space where you can pause.

Just for a moment. To notice your breath. To feel your feet on the ground. To check in with how you really are.

No fixing. No improving. Just noticing.

Join me for a short pause and see what changes when you give yourself thirty seconds of honest attention.

How are you, really?

N x

16/02/2026

You don’t need silence to find calm, you just need somewhere kind to rest the attention.

Distraction is part of modern life. Sounds, movement, and internal chatter can make it difficult to feel settled. Sometimes we can fall into the trap of believing that in order to meditate we need to unlock some special level of Zen. When actually, meditation doesn’t ask us to escape these experiences, simply to meet them with gentleness.

Let’s find a comfortable position, you might want to close the eyes or soften the gaze.

Now, bring awareness to the body. Can you notice the points of contact beneath you? The chair, the floor, the weight of the body being supported by the earth.

Take a slow inhale through the nose…pause...and gently exhale. Repeat. This next beautiful breath. Allowing yourself to settle into a natural rhythm.

Bringing awareness to the body now, feeling any and all sensation there. Filling the chest, relaxing the belly.

If noises are present, allow them to be there, they are part of this precious moment. Notice them and stay with them, or gently return to the sensation of breathing.

Each is a small act of kindness.

Practice here for a minute or two, letting attention move back and forth without judgement.

Where might you rest attention when the world around you feels busy?

N x

11/02/2026

What if you said yes to the feelings you usually push away?

The heaviness, the sadness, the frustration you feel in the body. Saying yes doesn’t mean you like these emotions or that they should stay. It simply means allowing them to be here without fighting or fixing. When they are met with honesty, they often soften and pass in their own time.

Join me for this short pause and practise meeting difficult emotions with gentle awareness.

What changes when you allow a feeling to move through you instead of pushing it away?

Let me know how you find it,

N x

09/02/2026

If your mind feels loud today, you’re not broken, you’re human.

Overthinking can feel exhausting. Thoughts looping, analysing, replaying moments from the past or racing ahead into the future. When this happens, it’s easy to feel frustrated with ourselves. Meditation invites us to meet mental noise differently.
Rather than trying to silence the mind, we practise allowing thoughts to come and go, without following each one.

Let’s find a comfortable position, you may want to close the eyes or soften the gaze.

Now, bring the attention to the breath. Noticing the inhale entering the body and then noticing the exhale.

If it helps, you can gently count each breath. 1,2,3 etc. Giving the mind a tiny task so as not to overthink.

Now, imagine thoughts as background noise. Like traffic in the distance, present yet not something you need to engage with or chase after. Stay with this next simple breath 4,5,6 etc.

Each time you notice the mind pulling you into thinking, allow, and then gently guide the attention back to the breath. Not with frustration, simply with playful kindness.

Practise here for a minute or two, breathing steadily.

What would it be like to let thoughts pass, meeting them with love rather than distraction?

N x

04/02/2026

What if calm could begin somewhere unexpectedly small?
Gently bring your awareness to your little pinky. Notice the sensation, the subtle aliveness there. Without effort, allow that awareness to soften and slowly flow out through the hand, the arm, and into the rest of the body. Nothing to force. Just letting calm spread in its own way.

Join me for this short pause and see how something so small can open into something wider.

What happens when you let calm ripple out from one simple point of attention?

Let me know how you find it,

N x

03/02/2026

Join me for something a little different on 12th February.
The Inner Journey isn’t your usual meditation. We slow things right down with a longer meditation, so you can properly arrive in body, mind and heart… no rushing off to the next thing.

If you’re craving something deeper, slower, and a bit more nourishing, come along.

🔗Check out the website for more info & tickets

N x

02/02/2026

What if anxious thoughts are not something to get rid of, but something asking to be allowed?

Uncomfortable thoughts can often arrive quietly. Accompanied by a tightening in the chest, a restlessness in the body, a sense that something isn’t quite right. When they appear, it can be unsettling, even frightening. Meditation can offer us a loving way to meet these moments, allowing ourselves to feel without judgement. After all, we get anxious, it is completely natural.

So, today rather than trying to push anxious thoughts away, we are going to practise being with them. Meeting ourselves with gentleness, with kindness, and a big dollop of love.

Finding a comfortable position, sitting or lying down. Inviting the eyes to close or softening the gaze.

And when you’re ready, bringing the attention to the breath.

Begin by noticing the natural rhythm of breathing, it might be fast or slow, just noticing without changing much.

If it feels comfortable, gently deepen the next inhale through the nose to a slow count of four. Pause briefly at the top. Then exhale softly through the nose to a count of four.

Continue breathing like this for a few rounds, allowing the breath to be steady and unforced.

When anxious thoughts arise, see if you can notice them kindly. You don’t need to push them away or make them stop. Allow them. If it helps you could label them. “Ah, this is just an anxious thought.”

With each exhale, imagine the body softening as you allow. Releasing the power they have over you and developing that sacred gap. After all, they’re just thoughts, real but not true.

Finally, allow yourself to rest here for a minute or two, breathing and being exactly as you are. Wonderful and imperfect.

Let me know how you found it?

N x

Nigel Harman

05/03/2026

02/03/2026

26/02/2026

25/02/2026

23/02/2026

18/02/2026

16/02/2026

11/02/2026

09/02/2026

04/02/2026

03/02/2026

02/02/2026

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