Meditation Class - 11 August 2026
Join us on Zoom for the Tuesday lunchtime guided meditation class at 1 pm.
· RobertMitchell
Breathwork for Stress
Four breathing practices that move the body out of stress and into relaxation. No belief required, and you can check yourself with a before and after heart rate test on your phone.
· RobertMitchell
Snake Breath
Breathe in, then breathe out as slowly as you possibly can. The most powerful of the four, and the one with a health warning.
· RobertMitchell
4-7-8 Breaths (Power Breaths)
Short in, long hold, longer out. A pranayama practice, and not the place to start.
· RobertMitchell
Box Breaths
A square. In, hold, out, hold, all for the same count. Tactical breathing used by the US Navy Seals.
· RobertMitchell
4-6 Breaths
In for four seconds, out for six. The simplest and most accessible of the four practices, and the one to learn first.
· RobertMitchell
The Language of the Mind
How we talk to ourselves and the language we use internally shapes our reality. I have run a short series on this over the week in the meditation course and this blog article is extracted from those classes.
· RobertMitchell
Unlearning
Much of meditation is not learning but unlearning. How we suppress our connection to the body, why that makes sitting still difficult, and why we always begin with the breath.
· RobertMitchell
Pure Awareness
Insights on awareness for meditators: the three levels of awareness, the rock in the stream, the surfer at the break, and why awareness is standard human equipment.
· RobertMitchell
Free Meditation Course for Beginners
A free, complete introduction for anyone who has never meditated before. Three short lessons: what meditation actually is, how to get started without any equipment or training, and how to sit your first practice. No membership needed - read all three and begin today. When you are ready to go fu
· RobertMitchell
Foundations
Where to begin. The core of the training: how to sit, how to follow the breath, how to count, how to work with thoughts, and how to build a practice that holds up when life gets busy. If you are new, start at Unit A1 and work through in order.
· RobertMitchell
Core Practices
The main body of practice. Compassion, the body scan, the candle and the breath, loving kindness, walking meditation, and the relaxation practices for stress, fear and anxiety. Each unit stands on its own, so you can go where you need to.
· RobertMitchell
Resilience and Stress
Mindfulness-based resilience, the four-week Pranayama course, noting and sleep, calming the monkey mind, and the intervention techniques for high stress. This is the material drawn from the training delivered to NHS trusts and mental health charities.
· RobertMitchell
Connection
Breaking the cycle of stress, and meditation as connection: to other people and to the natural world.
· RobertMitchell
Learning to See Life Through a New Lens
How meditation shifts perspective: the evidence for equanimity, a sunk cost experiment, and the changes you only notice looking back.
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Perspective
Two short units on the ideas underneath the practice. The Two Wolves, and impermanence.
· RobertMitchell
Meditation in Depth
Meditation as mental training, resilience, compassion, informal practice through the day, and where mindfulness meets technology. Later material, best read once the Foundations units are familiar.
· RobertMitchell
The Meditation Course Handbook
The Meditation Course Handbook, released as episodes. The purpose of meditation, the four rules, following the breath, and the supporting meditations. Free to read.
· RobertMitchell
Walking with Nature, a Path to Presence
Mindful Walking, Walking Meditation and Forest Bathing: A Practical Guide
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The Algorithms of the Mind
Some snippets from a class I taught in the Deepening Course on Wednesday 10 June
· RobertMitchell
Sometimes We Ask the Wrong Questions
Most people quit meditation because their mind is too busy. The real problem is something else.
· RobertMitchell
Two Meditation Frameworks That Actually Work in the Real World
About my two main meditation frameworks
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The Law of Reverse Effect
How the mind ironically often gives us the opposite of what we want - from a class taught in May, 2026
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Mantra for an Unruly Mind
An article from a talk I gave in a meditation class on Tuesday, 5 May 2026
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Relaxation, Focus and Calmness
This is from the transcript of the last class in a mini-series I taught on Relaxation, Focus, and Calmness in The Meditation Course.
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Physiological regulation
Meditation is about the body as well as the mind and with practice we learn to regulate our physiological state.
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How to Redefine Yourself: Life Beyond Roles, Goals, and Expectations
Part of the Seeing Yourself Thought a New Lens series
· RobertMitchell
Learning to Unlearn
How to retrain your mind and responses to work with you, not against you.
· RobertMitchell
What Is Mindfulness-Based Resilience?
Inside the training that can help to transform your resilience
· RobertMitchell
Insights Into Resilience - Weekly Insight 22 March 2026
Meditation is the inexhaustible resource that builds a foundation for resilience.
· RobertMitchell