Nigel Harman (2025)

19/11/2025

Join me for this short meditation, we will use listening as an anchor. Find a comfortable position and listen to the gentle sounds around you. They can become a doorway back into presence, helping the mind settle and the body soften. When we listen without trying to fix or interpret, we create quiet space inside ourselves and that’s where calm lives.

Take a moment, tune in, and let the world support your stillness.

What did you notice when you really listened?

N x

17/11/2025

This week, let’s explore meditation for those times when the mind keeps wandering. Even when we sit down to relax or meditate, it’s natural for thoughts to pop up and pull us away (happens to all of us!). Instead of fighting the busy mind, we’ll practice gently guiding our attention back whenever it drifts.

Finding a comfortable seat and allowing the eyes to close or the gaze to soften.

Begin by taking three slow, deep breaths. Inhale deeply… exhale slowly, letting the body settle and the shoulders drop.

Now, bring the awareness to breathing. Feeling the natural rise and fall of the chest and belly. Simply stay here, observing each inhale and exhale, one after the other.

Sooner or later, you’ll notice the mind wandering off and that’s okay. The moment you realise you’ve been distracted, just acknowledge it. You might even whisper to yourself, “thinking,” and then gently guide the focus back to the breath.

Each time the mind drifts, lead it back as kindly as you’d guide a child by the hand. No judgement, no frustration, just a patient return to this moment and the next easy breath.

Continue for a few more breaths, calmly coming back each time you wander. When you feel ready, softly opening the eyes.

What helps you bring the attention back when the mind wanders?

N x

14/11/2025

My final meditation event takes place this Tuesday 18 November, and all the details are on the website. We’ll be slowing down together, settling the mind and creating a little space to breathe. Everyone is welcome, and I’d love you to join me.

Wishing you a wonderful weekend,

N x

12/11/2025

Stop scrolling, check in with your hands for a second. Are they tense? Busy? Already halfway to the next thing?

Let’s change that. In this short meditation, we’ll press pause on the rush, breathe some space into your day, and remind your hands and your whole body, what calm feels like.

What if a moment of stillness was right there, waiting in your fingertips?

Let me know how you find it,

N x

10/11/2025

Continuing with our November focus on rest and sleep, this week’s practice is for those moments when stillness feels out of reach. If you’ve been too tense or busy minded to unwind, you’re not alone, it’s completely normal. Today, we’ll try a simple relaxation technique to help you loosen up, one breath at a time.

Start by sitting comfortably. Letting the eyes close or the gaze soften.

Taking three deep breaths, inhaling fully and exhaling slowly.

With each slow exhale, feel the body soften and focus a little more.

Now, notice how the body feels. Scan for any areas of tightness, maybe the shoulders are hunched, the jaw clenched, or the neck stiff?

Don’t try to change anything; just notice. Sometimes simply noticing tension can help it begin to release.

Next, bring attention to the face. Softening the forehead and brow. Relaxing the muscles around the eyes. Unclenching the jaw and letting the tongue relax.

For the next breaths, inviting the softness to spread.

Dropping the shoulders and allowing the arms and hands to loosen. Feeling the belly and legs relax, down to the feet. Each exhale invites a bit more heaviness and ease into the limbs.

Now just rest here, breathing naturally in this relaxed state. Stay as long as you need, giving yourself permission to just be. When you’re ready, slowly open the eyes.

What did you notice after this relaxation practice?

N x

05/11/2025

What if you could begin your day feeling grounded, calm and centred, before the rush even begins?

This morning, join me for a short guided meditation designed to bring a deep sense of peace into your body and help you start the day with clarity and ease.

How might your day unfold if you began it from a place of stillness?

N x

03/11/2025

This month, we’re focusing on how meditation can support sleep, relaxation, and rest. Life often feels fast paced, and we all need ways to slow down and unwind. Each week I’ll share a down to earth practice to help release tension, quiet the mind, and invite a bit more peace into your nights (and days too).

To start, let’s try a gentle practice to quiet the mind before bedtime.

Finding a comfortable position, you can be sitting or lying down. Allowing the eyes to close or the gaze to soften.

Taking a deep breath in… then a long, slow breath out, letting any tension begin to melt away.

Take two more deep breaths like that, each exhale easing you into relaxation.

Now, breathe naturally and imagine a soft wave of calm moving from the top of the head down to the toes.

With each breath out, feel this wave gently relaxing the face, the jaw, dropping the shoulders. Allowing the arms and legs to grow heavy.

Just breathing now and resting here for a few moments, letting each exhale invite a little more peace.

At ease and chilled.

You can practise this simple wind down anytime (it’s especially lovely right before sleep).

What helps you quiet the mind at the end of a long day?

N x

29/10/2025

Sometimes it’s the small things that weigh the most.

In today’s meditation, we’ll bring gentle awareness to whatever’s been quietly niggling at you and invite calm, compassion, and release into that space.

Join me, and let’s see what softens when we stop resisting.

What’s been asking for your attention lately?

27/10/2025

Ever notice how quickly we try to escape uncomfortable feelings? We scroll, snack, tidy, plan, anything to avoid sitting in what feels uncomfortable or awkward. Yet our emotions are not out to get us, they are actually really helpful guides to what wants to be acknowledged.

This week, we’re learning to stay with those niggles and uncomfortable feelings, to build emotional steadiness by staying with what’s here, instead of running from it.

Let’s take a few minutes together.

Finding a comfortable position, softening the gaze or closing the eyes.

Begin by following the breath, taking a slow inhale and exhale.

Now, bring to mind an emotion you’ve been trying to avoid. Something mild, not overwhelming, maybe frustration, sadness, restlessness or boredom?

Notice where it sits in the body. Breathe into that space as if you’re saying, “I see you and you're welcome.”

With each inhale, quietly say to yourself: “I can be with this.”

With each exhale: “It’s safe to feel this.”

Stay with this for a few rounds of the breath, noticing how the body responds.

There is no need to fix, solve or rationalise the feeling. Just stay with it. You’re building inner steadiness, one breath at a time.

Our emotions pass more easily when we stop pushing them away.

When something uncomfortable arises this week, what would it feel like to stay with it for just one breath longer than usual?

N x

20/10/2025

Joy often begins quietly, in the everyday moments. A good cup of tea, a smile that catches you off guard, a breath that feels just right. After a month of noticing, staying, and softening, this week we’re turning toward those small sparks that remind us we’re alive. Not forced happiness, but a quiet appreciation, the kind that appears when we stop rushing in our lives.

Let’s take a moment together.

Finding a comfortable position. Letting the breath ease into a natural rhythm.

Taking a slow inhale… and an easy exhale.

Now, bring to mind something small that’s brought you a flicker of warmth recently, a laugh, a song, a conversation, a beautiful view.

Stay with that for a few breaths. Noticing how it feels in the body, maybe lighter, softer, steadier? Letting each breath gently expand that feeling of warmth throughout.

There’s nothing to force here, just a quiet noticing of what feels good and encouraging it to grow with each breath.

Joy often hides in the simplest moments and meditation helps us slow down enough to enjoy things we might easily overlook when we’re busy managing everything else.

Let’s start inviting joy in.

What’s one small thing that brings you quiet joy and how can you make more room for it this week?

N x

15/10/2025

Morning everyone, let's take a few minutes with me to ground yourself and begin the day with presence. Today’s meditation is about saying yes, yes to the whole of life.

How does that feel for you?

N x

13/10/2025

Sometimes the hardest part of managing emotions isn’t what we feel, it’s how harshly we judge ourselves for feeling it. Our internal dialogue can run wild with judgemental thoughts “I should be over this.”, “Why am I still anxious?” Sound familiar?

This week, we’re practising the opposite, we are focusing on softening. Meeting ourselves with the same gentleness we would offer a dear friend.

Let’s take a few moments together.

Finding a comfortable seat try resting a hand on the heart or somewhere that feels grounding.

And breath….

Inviting the shoulders to drop a little with each breath, and the body to melt and relax.

Now, quietly repeat;

“This is hard and it's ok.”

“I’m doing just fine.”

“I can be kind to myself right now.”

Let the words settle inside, even if they feel awkward at first.

When the inner critic appears, that’s okay, say hi and just return to the next breath.

The more we practise this, the easier it becomes to meet emotion with compassion instead of conflict. Softening doesn’t make us weak, it makes us whole.

Where could you offer yourself a little more kindness this week, especially in the moments that don’t go to plan?

N x

Nigel Harman

19/11/2025

17/11/2025

14/11/2025

12/11/2025

10/11/2025

05/11/2025

03/11/2025

29/10/2025

27/10/2025

20/10/2025

15/10/2025

13/10/2025

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