Culinary nutrition is reshaping how dietitians connect food, culture and science – and Sharon Croxford is leading the way. An award-winning academic, chef and dietitian, Sharon shares her journey from Istanbul cooking schools to Australian classrooms, and how she’s helping redefine the role of food and culture in dietetic practice. Tune in for a thought-provoking conversation on this evolving field.
Hosted by Brooke Delfino
Biography
Sharon Croxford is an award-winning academic with 30 years’ APD experience. Sharon also trained as a chef, wanting to bridge the gap between nutrition and dietetics, and food and cooking. She lived between London and Istanbul for more than a decade, opening a cooking school focusing on Ottoman and Turkish cuisine. Sharon returned to Australia and has focused on research on dietary acculturation and bringing food and cooking, and culinary nutrition, into nutrition and dietetics curricula. She is a published academic and popular writer, photographer, and a mum.
In this episode, we discuss:
What makes culinary nutrition distinct from traditional approaches to food prep and cooking skills
Key competencies and pathways into the field
Strategies to understand diverse food cultures
The importance of curiosity and lifelong learning in dietetics
The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see here for terms and conditions.
Anxiety often contributes to keeping us stuck in habits we don’t want. This mindfulness practice lets us soothe racing thoughts by letting us tune in to embodied awareness.
Over the years, as I’ve studied how habits work in the brain and the ways in which mindfulness can help, I’ve found that curiosity is a simple tool that helps people—regardless of language, culture and background—drop directly into their embodied experience. Curiosity lets us tap into our natural capacity for wonder and interest, putting us right in that sweet spot of openness and engagement. From this state of mind, we’re more empowered to help ourselves break old habits and build new ones.
Let me walk you through a simple curiosity exercise. Doing this 2-minute practice can work as a kind of panic button for when anxiety hits.
Step 1:
Find a quiet comfortable place. You can be sitting, lying down or standing up; you just need to be able to concentrate without being distracted.
Step 2:
Recall your most recent run-in or incident with a habit loop, which is any habit you find yourself returning to whenever you’re worried or anxious.
See if you can remember the scene and relive that experience, focusing on what you felt right at the time when you were about to act out your habitual behavior. What did that urge to go ahead and “do it” feel like?
Step 3:
Check in with your body. What sensation can you feel most strongly right now?
Here’s a list of single words or phrases to choose from. Pick only one—the one you feel most strongly:
Tightness
Pressure
Contraction
Restlessness
Shallow breath
Burning
Tension
Clenching
Heat
Pit in stomach
Buzzing/vibration
Step 4:
Notice where this sensation is in your body. Is it more on the right side or the left? In the front, middle, or back of your body? Where do you feel it most strongly?
And was there anything you noticed about being curious about what part of your body you felt the sensation in? Did being a little curious help with getting closer to this sensation?
Step 5:
Explore what else you can feel in your body. If the sensation is still there in your body, see if you can get curious and notice what else is there. Are there other sensations you’re feeling? What happens when you get curious about them? Do they change? What happens when you get really curious about what they feel like?
Step 6:
Follow them over the next 30 seconds—not trying to do anything to or about them—but simply observing them. Do they change at all when you observe them with an attitude of curiosity?
Whenever I do this exercise, I like to use the sound “Hmmmm”—as in, the hmm you naturally emit when you’re curious about something (and not to be confused with the traditional mantra “Om”). I find saying “hmm” to myself gets me out of my head and into a direct experience of being curious. It also allows me to bring a playful, even joyful attitude to what I’m doing; it is hard to take yourself too seriously when you are hmm-ing.
This short exercise is just intended to give you a taste of curiosity and to support your natural capacity to be aware about what is happening in your body and your mind at any moment instead of getting caught up in a habit loop. If you notice that by being curious you gained even a microsecond more of being with your thoughts, emotions and body sensations than you have in the past, then you’ve taken a huge step forward.
Sometimes I get the question “What happens if I’m not curious?” My response is to use the sound of “hmmm” to drop right into your experience. Ask yourself: “Hmm, what does it feel like not to be curious?”
This helps people move from their thinking, fix-it mind state into a curious awareness of their direct sensations and emotions in their bodies and move out of their thinking heads and into their feeling bodies.
Find more information and science-backed practices for working with your anxiety in the Unwinding Anxiety app.
When things don’t go according to plan, it’s easy to spot all the ways things have gone wrong. This gratitude practice is designed to change that.
When we find ourselves in a rut, it becomes easier to focus on what’s wrong and minimize what’s right. This gratitude practice is designed to change that; its aim is to amplify the experience of optimism. Hundreds of studies show that this simple shift leads to enhanced mood, better relationships, and even enhanced physical health.
A 10-Minute Gratitude Practice to Notice, Shift, and Rewire
Audio recorded by Priti Patel.
1. Begin by finding a comfortable seat, your eyes can either be closed or open with a soft gaze for this practice. Be sure that you’re sitting comfortably and to the best of your ability, see if you can sit with a straight spine. To find that perfect point of balance, you might sway back and forth as well as side to side until you find your ideal seat. Feel your body settle.
2. Now, take a few slow breaths. Let go of any attempt to control or shape the breath. Let it move in and out naturally. Allow yourself to relax and let go of any tension or stress. Feel a sense of relaxed alertness, grounded yet present.
3. Start by noticing. Notice your current state of mind. What’s the current tone of mood? How are you feeling right now in this moment? See if you can simply notice with no judgments of good or bad.
4. Now, let’s shift by taking an inventory of all that you have in your life to be grateful for. Feel gratitude for the people and circumstances that led you to this moment here today. Offer gratitude to your parents and your grandparents. Feel gratitude for the opportunities you’ve had in life, education, travel and work experience.
5. Consider the health of your mind and body. Offer gratitude for the health of your body. Feel grateful for your mind and intellect. Feel your appreciation for the talents and skills you have. Now, consider your gratitude for the people in your life. Offer your gratitude to your immediate family members. Feel gratitude for your extended family. Feel appreciation for your coworkers and friends. Extend gratitude toward the mentors in your life who helped you grow into the person you are today.
6. Now, consider your gratitude for the earth. For water. Food. And the air that you breathe in every single day. And now, simply choose the one thing that you feel most grateful for in this moment. Relax every muscle in your body.
7. Let’s go deeper into the experience of gratitude through a short visualization. Begin by bringing to mind someone in your life who you care for deeply. A parent. A spouse. A child. Or a close friend. Imagine them in your mind’s eye. And recall a moment when you felt a particularly strong sense of connection with this person. This moment could be recent or in the distant past. Allow your mind to go back to this sacred moment of connection. Remember where you were. Picture the scene, the location, the people, the time of day, anything else that you see.
8. See if you can go back to what you were feeling in that moment. Love presence, contentment, or true connection. Notice any sensations or emotions that arise in your mind and body. And see if you can let go of any judgments. Good or bad. Try not to analyze. Simply allowing whatever you are feeling to come and go.
9. Focus on one aspect of this moment that you feel particularly grateful for. The person. The setting. Your emotional state. And let this experience of gratitude flood your entire mind and body. Take just a few more breaths. Continue to focus on this one quality of gratitude.
10. Let’s rewire the benefits of this practice. Savor this experience of gratitude for just 15 seconds. Really let it sink in. When you’re ready, open your eyes fully. Slowly come back into the room. Move any parts of your body that might feel stiff.
11. And as you go through the rest of your day, consider expressing your appreciation for the person you chose in this practice, it could be a text, an email, a card or simply a mental wish for them. Then notice how this expression of gratitude changes your day.
Practicing gratitude has incredible effects, from improving our mental health to boosting our relationships with others. Explore ways you can be more appreciative in our mindful guide to gratitude. Read More
Taking a moment to pause can enable us to move in the direction of suffering, to work, and to alleviate it, with wisdom and compassion.
This is a meditation that I sometimes rely on when I find myself feeling the reactivity that comes up from what’s happening in the news, what’s happening in our communities, what’s happening in our country, and what’s happening in the world right now. Whether it’s because of the pandemic, a shooting, or an unnecessary killing of a good human being—it happens too frequently. It happened to Ahmaud Arbery, George Floyd, Breonna Taylor, and countless others.
Take a moment to pause with all of the news coming at us, especially if you are someone who seeks to move in the direction of the suffering, to work, and to alleviate it, through actions and engagements in the world. This gentle practice can provide support to you in remaining grounded as you open up to information that may cause you pain.
A Gentle Practice for Opening Up to Painful Emotions
Noticing any of these kinds of reactivities coming up for you, you can, as always, just take a few deep and conscious breaths. And as you do so, you’re turning your attention in a very purposeful way toward these sensations that are coming up for you beneath the breath and in the body.
Taking a long, slow breath in, and a gentle, even longer breath out. Continue to follow the flow of your breathing as best you can, resting your attention there.
On an in-breath, breathe in for a count of four. Hold your breath for a count of seven, and then release for a count of eight. We’re doing the four, seven, eight cycle here. So on the next in-breath, breathe in for four counts, hold for seven counts, and then release for eight counts. Repeat that four, seven, eight cycle of breathing in and out one or two times. Breathing out through the mouth, if at all possible.
Now settle into a natural rhythm and as best you can, maintain awareness of the quality of your breath—in and out. And rest as best you can, along the river of these sensations, resting in the long, broad, and deep now.
As you rest, gently call to mind your desire and the will you have inside yourself for peace that begins with you. For well-being that begins right here, right now, in your own body and being and spirit, for justice that begins here.
Perhaps on the next in-breath, consciously focus on the love and compassion that exists in your own heart. The peace that can begin with you right now—extending through you, right now.
As you breathe in, bring greater awareness to this love. This warm, loving softness within you. Or other characteristics that you sense in your own experience, other ways you would describe your own warming heart and the will in your heart for justice and positive social community, for global change.
As much as possible, allow yourself to completely feel the compassion in your being for everyone who’s suffering—obviously in a way that includes you, includes all of us. And particularly those who are suffering the most in your community and in the world right now, wherever they may be.
So as you breathe in and out, breathing in the sense of awareness of the love in your heart, and breathing out very consciously, sending loving support toward all those you believe to be in need of it in this very moment.
Breathe in a sense of your own loving heart and what is well within you, and while breathing out, gently extending the wish for well-being from your own head to toe, and flowing out through you, to the communities you meet and touch and work with. And out as far as my reach can go, circling the globe.
As you bring this meditation gently to a close, take a moment to appreciate all that you are, all that you do. The body that is carrying you through this very life in all its perfect imperfections—just as you are.
Call forth an intention for staying grounded and holding with grace, your spirit, your being, and your energy for the work today.
This marble-painting activity activates all the senses and lets you enjoy a mindful moment while making art with your little ones.
Mindfulness isn’t just about stillness—it can be a playful, swirling, and colorful experience. Mindful marble art transforms a simple creative activity into a sensory-rich moment of presence, helping children slow down, focus, and express themselves.
Through gentle movement, breath awareness, and sensory exploration, this practice fosters patience, emotional regulation, and creativity—all while making art! See what it can look like. The sensation of rolling marbles, the vibrant blending of colors, and the rhythmic tilting of the tray help little ones engage their senses and cultivate mindful awareness.
Benefits of Making Mindful Marble Art
Encourages patience: Children practice slowing down and guiding movement with care.
Engages the senses: Touch, sight, and motion deepen awareness of the present moment.
Strengthens breath-body connection: Pairing breath with movement supports self-regulation.
Fosters creativity & self-expression: Encourages open-ended exploration and focus.
What You’ll Need
A shallow tray or box (a baking pan or shoebox lid works well)
A sheet of paper (cut to fit inside the tray)
Non-toxic, washable paint in 2-3 colors
Marbles or small rolling objects (ping pong balls, beads, or crumpled foil work too!)
A damp cloth or wipes for easy cleanup
How to Do Mindful Marble Art
1. Set the Space
Begin by creating a calm and inviting atmosphere. Place materials in front of you and your child. Before starting, take a deep breath together:
Breathe in slowly through your nose (as if smelling a flower).
Exhale gently through your mouth (as if blowing out a candle).
Repeat this breath 2-3 times.
Ask your child, “How do you feel right now?”
2. Sensory Preparation
Invite your child to explore the marbles before painting:
What do they feel like? Smooth? Cool? Round?
Can you roll them between your fingers without dropping them?
Dip a marble into the paint and ask:
What does the paint feel like? Sticky? Slippery? Gooey?
What colors do you see? Are they mixing together?
3. Rolling with Awareness
Place the marbles onto the paper in the tray. Guide your child to hold the edges, feeling its weight.
In this 2-minute video, meditation teacher Christiane Wolf explains what “formal” and “informal” mean when it comes to mindfulness.
If you’ve heard the terms “formal mindfulness” or “informal mindfulness,” you might have been left scratching your head. Isn’t mindfulness just mindfulness? Yes, it is—and it can still refer to different kinds of practices.
In this short video, meditation teacher and author Christiane Wolf offers simple definitions of formal and informal mindfulness. Within each of these terms, there’s an abundance of ways to come home to the present moment. As Sharon Salzberg wrote in her book Real Happiness: “Mindfulness isn’t difficult, we just need to remember to do it.”
What Is Formal Mindfulness Practice?
Formal practice is what we call every type of practice where you really take the time to do nothing but this particular practice or meditation at that moment. (Formal mindfulness meditation usually includes a clear structure or framework, such as steps to follow, a beginning and an end, and/or techniques that are an integral part of the practice.) That could be when you do a five-minute breathing meditation, or it could be when you do a body scan, or when you do formal walking meditation. Any of these examples would be “formal” meditation.
The idea with formal practice is that you’re really only focusing on your given object of meditation during that time. Your focus could be on the sensations of the breath going in and out of the body, the sound of your feet on the floor, or the movements of walking.
Examples of Formal Mindfulness
For some beginner-friendly formal practices, try these guided meditations:
What Is Informal Mindfulness Practice?
Informal practice, on the other hand, is about bringing the same quality of kind, open attention to whatever you’re already doing in your day, whether it’s petting your cat, opening your car door, or brushing your teeth. It’s really the idea that you bring all your attention and all your senses to this particular moment.
Being mindfully aware through informal practice does not take any extra time. If you see it from this point of view, then suddenly you have an opportunity to practice mindfulness in every moment that you are awake—and, of course, in every moment that you remember.
Examples of Informal Mindfulness
For a few ideas for how to easily integrate informal mindfulness into your day-to-day activities, check out the following:
Explore this guided practice to calm your mind, notice sensations in the body, and bring awareness to the present moment.
We’re practicing mindfulness each time that we bring attention to a body part and are aware that we are doing so. Practicing mindfulness through this 10-minute body scan involves moving attention through various parts of the body. You will notice sensations that are present in your feet or hands or legs such as tingling, tightness, temperature, or you might notice a lack of sensation; simply be aware of it.
We’re practicing mindfulness each time that we bring attention to a body part and are aware that we are doing so.
We typically do the body scan by lying down on the floor or a soft surface, but if that’s not possible for you, you can certainly do the body scan while sitting in a chair.
A 10-Minute Body Scan Practice
As we begin this 10-minute body scan, we’ll be slowly and systematically moving attention through the various regions of the body, from the feet to the top of the head, noting any physical sensations as we go along.
As you are lying on whatever surface you’re on, notice what it feels like to be lying there. Noticing the sensations present in this moment, noticing temperature, noticing points of contact with the body and the surface, noticing the rise and the fall of the abdomen. Allowing the body to rest in this position and noticing sensations as you breathe in and as you breathe out.
Left foot and leg: Feeling the air move in and out of your body, let’s begin by bringing attention to the toes of your left foot. With the in-breath, noticing the sensations present or lack of sensation. And then with an out-breath, letting go of the toes and move your attention to the bottom of the left foot, including the heel touching the floor. Noticing all the sensations present in that region of the body, also notice how lack of sensation is something the mind can be aware of. Move on to the top of your left foot and ankle, noticing sensation. Now moving to the lower leg, knee, thigh, and hip on the left side of the body.
Right foot and leg: Moving awareness, now, to the toes of the right foot, the bottom of the right foot, including the heel touching the floor. Bringing awareness to the sensations present in that part of the body. Moving on to the top of your right foot and ankle and scanning that region with awareness, noticing sensations present or lack of sensation. Now move into the lower leg, knee, thigh, and hip on the right side of the body.
Pelvis: Bringing awareness now to the pelvic region, noticing sensations present or lack of sensation.
Lower back and abdomen: Bringing awareness to the lower back and abdomen, aware of what’s there, without judgment or assessment, simply noticing with awareness.
Upper back, ribs, and chest: Continuing to scan the back, the rib cage, and chest.
Shoulders: Moving now to the shoulder blades and shoulders, noticing what is present in those regions of the body.
Fingers and hands: From here, go to the fingers and the hands, the left and right together. Tuning into the fingers, thumbs, palms, back of the hands, wrists, noticing what’s there, noticing sensations present in the hands and the fingers.
Wrists and arms: Now moving awareness to the wrists, forearms, elbows, upper arms, and shoulders, and noticing what sensations are present in those regions of the body. On an out-breath, let go of the whole of the arms and the hands.
Neck and throat: Moving now to the neck and the throat, noticing what is there or not there.
Head: Moving on to the head and face, and scanning with awareness the jaw, and the chin, the lips, the teeth, and gums, roof of the mouth, tongue, the back of the throat, the cheeks, and the nose. Feeling the air moving in and out of the nose. Then bringing awareness to the ears, the eyes, the eyelids, eyebrows, forehead, temples, and scalp, holding the whole of that region with awareness.
Now, notice the breath: Stay in the present moment with the breath flowing in and out of the body, simply awake to whatever arises and predominates in your field of awareness at any given moment. And this may include thoughts or feelings, sensations, sounds, the breath, stillness, and silence. Be with whatever comes up in the same way you were with the scan.
Notice how you may tend to react to impulses, thoughts, memories, and worries: Let yourself purposefully observe them without rejecting or pursuing. Practice simply seeing and letting go, seeing and letting go. No agenda other than to be present and awake.
Closing: In a moment, you’ll hear the sound of the chimes and move the awareness from the body to the sound. And as you follow the last sound to the end, gradually wiggle the toes and move the feet and stretch in whatever way you like. Coming back into the room, fully awake and fully present.
As we bring this 10-minute body scan practice to a close, may we be peaceful and at ease, may our hearts be soft and open, may we be safe and protected, and our bodies healthy and strong. And for all of those known and unknown to us, may they be peaceful and at ease, may their hearts be soft and open, may they be safe and protected and their bodies healthy and strong. May the merit of this practice be for the benefit of all beings.
Introduction text adapted fromHarvard Pilgrim. This practice was originally published on Mindful.org in October 2018.
Research suggests that when we turn towards pain and discomfort, we can experience less of it. Plus, Ed Halliwell offers a guided meditation for being mindful when things get tough.
Research into mindfulness has shown the benefits of staying present, and of gently turning towards difficulty. Mindfulness-based relapse prevention (MBRP) trains people with addictive habits to manage their cravings mindfully by staying present to the sensations of craving, rather than trying to distract from them, avoid them or defeat them.
The Science of Staying Present
In a large trial of MBRP, mindfulness-trained patients drank and used drugs significantly less than those who were treated with cognitive-behavioural approaches, and a control group who attended twelve-step and psycho-education groups. The authors of the study conclude that mindfulness was the most successful approach, especially over the longer term, because it enabled patients to “monitor and skilfully cope with discomfort associated with craving or negative affect.” A similar study with smokers found that mindfulness training was more than five times as effective as a standard smoking cessation programme, as measured by abstinence from cigarettes after four months (31 per cent compared to 6 per cent). Another study has suggested that mindful people are more able to tolerate their own distress, rather than react in harmful ways.
There are benefits to staying present with physical, as well as emotional, discomfort. Fadel Zeidan and colleagues suggest that meditation practice is associated with brain changes that indicate and reflect shifts in people’s experience of, and relationship with, pain. Meditators show decreased activity in the primary somatosensory cortex (an area of the brain involved in registering pain) and increased activity in three areas involved in the regulation of pain—the anterior insula, the anterior cingulate cortex and the pre-frontal cortex. When gently turning towards pain, people report that they experience less of it, and their resistance usually decreases. They may not get so caught up in the negative stories and evasive reactions that tend to accompany pain but do nothing to stop it (and, indeed, may increase the mind’s perception of it). This may be why people with chronic conditions havereported reductions in pain after training in mindfulness, even though they still suffer from the illness.
When gently turning towards pain, people report that they experience less of it, and their resistance usually decreases.
As far back as 1971, Robert Wallace and Herbert Benson found that meditation reduced activity in the sympathetic nervous system, which controls the “fight or flight” reaction. More recently, attending a mindfulness course has been shown to reduce activity and grey matter volume in the amygdala—a key indicator of how strongly this reaction is triggered. With mindfulness training also comes a thickening in parts of the pre-frontal cortex—the region directly behind the forehead—which may be connected to a strengthening of the body’s capacity to regulate stress. Connections between the amygdala and other parts of the brain weaken after mindfulness training.
One part of the pre-frontal cortex associated with stress regulation is the anterior cingulate cortex (ACC). Poor ACC function tends to correlate with impulsive behaviour and mental inflexibility—which are both common among people who are under stress. Experienced meditators display more activity in the ACC, and better stress regulation. The capacity to self- manage during difficult situations may be trainable at a very young age. One study that tracked a group of pre-school children who attended a mindfulness programme over six months found that they were less impulsive (more able to regulate) than a group of children who did not receive the training.
The Benefits of Leaning Into Discomfort
Just the act of describing unpleasant experiences mindfully can have a positive effect on stress levels. In one study, people with a fear of spiders were asked to walk towards and try to touch a live tarantula. Some were invited to reassure themselves as they approached the spider, while others were advised to distract themselves from what they were trying to do. A third group was encouraged to acknowledge and turn towards their fear, saying something like: “I am frightened by the big ugly spider.” The members of this third group—those who openly stayed present to their fear— got closest to the tarantula, felt least upset by the experience, and had the least sweaty palms.
Staying present to difficulties seems to have a significant impact on well-being. In Matt Killingsworth’s studies of wandering minds, he has found that people are less happy when their minds are distracted, even when they are engaged in an activity that we would usually describe as unpleasant. So, for instance, even though most people are not keen on commuting, they tend to be happier if their minds turn towards the experience of the journey rather than wander away from it. Other studies have suggested that setting oneself the goal of avoiding stress increases the long-term risk of depression. By contrast, if we view stress as a normal, helpful indicator—something we can handle and from which we can learn—rather than as something to eliminate, we are more likely to experience good health and emotional well-being.
Try This 15-Minute Guided Mindfulness Meditation
When you’ve established a stable foundation with mindfulness of breath and body you can experiment with turning towards difficulty.
Sometimes our experience is painful and difficult. And there may be little or nothing we can do about the arising of the pain or difficulty. In these cases, we may be able to work with what’s happening skillfully by exploring our relationship to it. Most of us have a habitual pattern of turning away from problems or trying to get rid of unpleasant events. Unfortunately this often seems to increase our sense of stress, because if pain is already present, you can’t get rid of it by trying to run away from it. In mindfulness practice we gently experiment with reversing this habit by turning gently towards difficult experiences that come up in our meditation.
This practice is usually best done in small doses at first. Preferably working with difficulties that aren’t likely to be overwhelming. It’s important to remember that you’re in charge of how you undertake this experiment. You can return to mindfulness of breathing as an anchor at any time or let go of this practice for a while if you need to, being kind to yourself.
Note that this practice includes longer pauses of complete silence for reflection and presence. If you want more time, feel free to pause the recording as you go.
Begin by settling into a dignified sitting posture. Upright, steady, grounded. Feeling the feet on the floor, bottom on the chair, spine erect shoulders dropped. Feel a sense of openness at the chest, muscles un-tensed, centered, feeling the breath in the belly. Attuning attention to sensations of the breath as it moves in and out. Being with the breath. Being in the body.
And now expanding awareness to experience throughout the body. Being in the present moment with the body. Noticing what you find and allowing what’s here to be here. Especially noticing sensations in the body that are more unpleasant and difficult to be with. Maybe there’s an aching, throbbing, churning, or a tightening somewhere. There may be a physical or a more emotional tone to the sensations. If it feels helpful to label this for yourself, you could mentally say some words describing the experience: anger, pain, or restlessness, for example. Perhaps also noticing where in the body you’re feeling these tones of sensation and emotion.
Now inviting you to experiment with gently taking your attention towards a region of more intense sensation. Turning towards the intensity. Being interested in the qualities of and changes in sensation from moment to moment. What increases or decreases in intensity are there? What shifts in location or texture? As best you can, staying with the direct experience of sensation and letting any thoughts about what’s happening or urges and impulses to react be held in kindly awareness in the background of the mind. Letting go of any need to try and get any kind of result here or for anything to have to change. Just gently turning towards what’s going on. And noticing what happens without an agenda. Riding the waves of experience, moment by moment.
If you like you could offer a sense of breathing with the sensations, feeling them together with the rising and falling of the breath. Breathing in with sensations, breathing out with sensations.
Noticing: are there any impulses to resist or pull away? Perhaps you find your attention drawn into thoughts. Rumination maybe or distraction. Maybe you find your thoughts trying to make sense of the difficulty or problem solving it or judge the success or failure of the practice by whether the intensity decreases or changes. As best you can, seeing if you can include these reactions in your noticing, allowing space for them to be experienced along with the sensations themselves—without having to buy into them or reject them.
If it feels too much to be doing this it’s always okay to continue with or return to mindfulness of breathing or body or to stop practicing for a time. Gentleness is paramount here and there are no right or wrong things to happen when you try this. Just being interested in what does happen when you take your attention into a region of difficulty, moving towards it, letting the experience be observed and awareness without needing to do anything else.
And experimenting now if this feels okay for you with breathing into the region of intensity. Opening further to the sensations on the in-breath and having a sense of softening on the out-breath, of letting go. This isn’t to try and change what’s happening but rather to offer a skillful relationship to it. Flowing with it. Offering space to it, allowing it. Breathing into the sensations on the in-breath, breathing out from them on the out-breath, softening, letting be, allowing.
Staying present with the intensity only for as long as feels manageable for you right now. If you like you can gently move your attention away from and then back towards the intensity noticing what happens each time you work with redirecting your attention in and out. Inviting you to be like a scientist undertaking a laboratory experiment. Being interested in what happens rather than seeking a particular outcome. Coming back to mindfulness of breath or body as and when that feels right for you.
This post was adapted from Into The Heart of Mindfulness, by Ed Halliwell, published by Piatkus). Download a set of 14 guided audio meditation practices from Ed’s books here.
When you’ve been hurt by someone, it’s not always easy to let it go. But holding on to a grudge will only make you feel worse—and not just emotionally. Resentment can cause your blood pressure to spike and trigger the release of stress chemicals that can make you physically sick. And the truth is: It doesn’t really do any good anyway. As the saying goes: “Not forgiving is like drinking poison and expecting the other person to die.”
The paradox is, when you’ve been wronged, forgiveness is the only thing that provides relief from the pain. Sound like a bitter pill to swallow? Read on to learn how to practice forgiveness of others (and yourself), helping you release the heavy burden of resentment and experience more freedom.
1. Understand forgiveness
Before you attempt to force forgiveness on your most tender hurts, consider what it is you’re asking of yourself: Forgiving doesn’t mean that you condone what happened or that the perpetrator is blameless. It is making the conscious choice to release yourself from the burden, pain, and stress of holding on to resentment.
Forgiving doesn’t mean that you condone what happened or that the perpetrator is blameless. It is making the conscious choice to release yourself from the burden, pain, and stress of holding on to resentment.
2. Feel your pain
Hurts can run deep, even if at first glance they don’t seem to make a big impact. It’s important to give yourself permission to acknowledge and honor the pain that’s very real for you. Notice where you feel it in your body and ask yourself, “What do I need right now?” Maybe you need to feel supported, take more time, or do something kind for yourself. Allowing space for the pain in this way can help you know whether you’re ready to release it from your heart and mind.
3. Name it
Whether you’ve hurt yourself or have been hurt by another, allow yourself to be honest and simply name the feelings that are there. They might include guilt, grief, shame, sorrow, confusion, or anger. As you consider the act of forgiveness, any of these feelings can arise. A study at UCLA found that when you name your emotional experience it turns the volume down on your amygdala, the emotion center of the brain, and brings resources back to your pre-frontal cortex, the rational part of your brain. So, by naming the feeling you can create space and not get overwhelmed.
4. Let it out
Keeping hurt feelings bottled up only causes additional stress to your mind and body. Even if the memory is difficult to confront, see if you can share how you’re feeling. You can write about it in a journal or talk about it with a friend or a professional counselor. Sharing helps you expand your perspective, and perhaps even see what happened through a different lens.
5. Flip your focus
If possible, see if you can flip your focus from being the victim to putting yourself in the other person’s shoes. For example, consider the life the person lived that led them to this hurtful action. This is difficult to do, but remember, you’re not condoning any action. This exercise is just about trying to see that, as humans, we are deeply impacted by our own traumas and life experiences, which greatly inform how we show up and act in the world. If you are able to do this, compassion naturally tends to flow from this more understanding perspective.
6. Take action (start small)
Whether you are forgiving yourself or another person, taking action can help to facilitate healing and make you feel more empowered. It’s best to start with smaller misdeeds to get into practice and feel what’s possible. Writing a letter or having an uncomfortable conversation can be difficult and even scary, but often a sense of empowerment emerges from the self-compassionate action of listening to yourself and doing something that supports you.
7. Remember, you’re not the first or last
When you’ve been hurt, it’s common to feel like you’re the only one who has ever been wronged in this way. In fact, it’s likely that this transgression (or something similar to it) has been made many, maybe even millions of times before throughout human history. Making mistakes is part of our shared human experience. Remembering you are not alone in experiencing this kind of pain can help to loosen your grip on your resentment.
8. Have patience; forgiveness is a practice
Forgiveness isn’t a quick-fix solution. It’s a process, so be patient with yourself. With smaller transgressions, forgiveness can happen pretty quickly, but with the larger ones, it can take years. As you begin with the smaller misdeeds and then move onto the harder ones, be kind to yourself, take deep breaths, and continue on.
9. Stop blaming
We all know it can feel good now and again to complain to a friend—misery loves company, right? Well, not exactly. Researcher Brené Brown, author of Rising Strong, says, “Blaming is a way to discharge pain and discomfort.” It gives us a false sense of control but inevitably keeps the negativity kicking around in our minds, increasing our stress and eroding our relationships.
10. Practice more mindfulness
A recent study surveyed 94 adults who had been cheated on by their partners, and found a correlation between traits of mindfulness and forgiveness. In other words, it can be said that the more you practice mindfulness, the more you strengthen your capacity for forgiveness.
11. Find meaning and strength through your pain
As you practice working with the pain that’s there, you grow key strengths of self-compassion, courage, and empathy that inevitably make you stronger in every way. As psychiatrist and Holocaust survivor Viktor Frankl wrote in Man’s Search for Meaning, even in the most horrific and painful circumstances, we have the freedom to create meaning in life, which is a powerful healing agent.
How to Practice Forgiveness: A Mini-Meditation
Try this short practice once a day and feel your forgiveness muscles growing.
Think of someone who has caused you pain (to start, maybe not the person who has hurt you most) and you’re holding a grudge against. Visualize the time you were hurt by this person and feel the pain you still carry. Hold tightly to your unwillingness to forgive.
Now, observe what emotion is present. Is it anger, resentment, sadness? Use your body as a barometer and notice physically what you feel. Are you tense anywhere, or do you feel heavy? Next, bring awareness to your thoughts; are they hateful, spiteful, or something else?
Really feel this burden associated with the hurt that lives inside you, and ask yourself: “Who is suffering? Have I carried this burden long enough? Am I willing to forgive?” If the answer is no, that’s OK. Some wounds need more time than others to heal.
If you are ready to let it go now, silently repeat these phrases: “Breathing in, I acknowledge the pain. Breathing out, I am forgiving and releasing this burden from my heart and mind.”
Continue this process for as long as it feels supportive to you.
This article appeared in the April 2017 issue of Mindful magazine.
While this article has been reviewed for accuracy and fairness by Mindful editors, some material in this article was generated by AI. To learn more about our AI practices and why we sometimes use AI to generate content, please see our statement here.
We often imagine a standard meditation practice taking place in a seated position, but sitting is certainly not the only way to get a great meditation session. In fact, one of the most accessible places to meditate is a space where we already spend a third of our lives: in bed. If you’re wondering how to meditate in bed, you’ll find what you need to get started in this simple guide, complete with techniques, benefits, and tips to make the most of this restful practice.
Whether you’re looking to begin your day with clarity, or you’re seeking a soothing practice to quiet your body and mind before sleep, meditating in bed offers a gentle and practical way to weave mindfulness into your routine.
Why Learn How to Meditate in Bed?
Meditating in bed isn’t just convenient—it can also be beneficial. Here’s why this practice is worth exploring:
Accessibility: First of all, at the beginning or end of each day, you’re already there! No need for a special cushion or designated space. Plus, this position can be easier and more comfortable for people with chronic pain or mobility challenges that make traditional seated postures painful or impossible.
A Versatile Option to Add to Your Mindfulness Toolkit: You can meditate in bed while sitting, lying on your back, or resting on your side. And while you might not feel like meditating in bed every day, it can be a great option for times when you aren’t feeling well, or you’re recovering from an injury or medical procedure that makes sitting uncomfortable.
A Gentle Start or End to the Day: Morning meditations set the tone for mindfulness and focus, while evening meditations help transition from the day’s busyness to restful sleep.
Stress and Sleep Support: Mindfulness meditation has been shown to reduce stress and improve sleep quality, making it an ideal practice for those struggling with insomnia or racing thoughts at night.
Body Awareness and Relaxation: In bed, you’re naturally lying down or reclining, a posture that can encourage deep relaxation and help you connect with your body in a soothing way.
How to Prepare for Meditating in Bed
Creating the right environment can significantly enhance your meditation experience. Here are a few steps we recommend to set the stage:
Reduce Distraction: This can include anything from taking a few minutes to declutter the space, making sure your phone is silenced or off, or taking care of a small to-do that might be nagging your mind.
Dim the Lights: Soft lighting or total darkness can help signal your brain that it’s time to wind down. If it’s safe to do so, a lit candle can also be soothing. (For example, if you know you’re prone to falling asleep during this type of meditation, candles might not be the best option.)
Limit Noise: Use earplugs, a white noise machine, or calming background sounds like ocean waves or rain if you’re in a noisy environment.
Dress Comfortably: Wear loose, comfortable clothing or pajamas that don’t restrict your movement or breath.
Avoid Screens: If you’re using this time to wind down at night, minimize screen time for at least 30 minutes before bed to reduce blue light exposure and prepare your mind for stillness.
Techniques for Meditating in Bed
While most meditations can be done sitting, standing, or reclining, there are several meditation methods tailored for bed, each addressing different goals like relaxation, mindfulness, or stress relief. Here are some of our favorites:
1. Body Scan Meditation
The body scan is a soothing technique that helps you become aware of physical sensations, tension, and areas of relaxation.
How to Meditate In Bed with a Body Scan:
Lie flat on your back with your arms resting at your sides. Close your eyes.
Begin by focusing on your breath. Take slow, deep breaths in through your nose and out through your mouth.
Starting at the top of your head, bring your awareness to each part of your body. Notice sensations—warmth, tension, or lightness.
Slowly work your way down your body: forehead, jaw, neck, shoulders, arms, chest, stomach, hips, legs, and feet.
If you notice tension, imagine sending your breath there to gently release it.
Once you’ve scanned your whole body, rest in the stillness you’ve created.
2. Breath Awareness Meditation
Focusing on the breath is a foundational meditation practice that calms the mind and anchors you in the present moment.
How to Meditate In Bed with Breath Awareness:
Lie comfortably on your back or side, closing your eyes.
Inhale deeply through your nose for a count of four, hold for a count of two, and exhale slowly through your mouth for a count of six.
Pay attention to the sensation of air moving in and out—cool air entering, warm air leaving.
If your mind wanders, gently guide it back to the rhythm of your breath.
Continue for 5–15 minutes or until you feel a sense of calm.
3. Guided Visualization
This technique uses imagery to create a sense of peace and relaxation, perfect for setting a vision for your upcoming day, or winding down before sleep.
How to Meditate In Bed with a Guided Visualization:
Find a guided meditation app or audio recording, or create your own imagery.
As you lie in bed, close your eyes and picture a serene setting, like a tranquil beach, a quiet forest, or a warm, glowing light surrounding you.
Use all your senses: imagine the sounds, scents, and textures of your visualization.
Let the imagery carry you into a deep state of relaxation.
4. Loving-Kindness Meditation (Metta)
Loving-kindness meditation is a practice of directing goodwill and compassion toward yourself and others. This can be particularly powerful before you head into work (focusing your attention on compassion for those you’ll encounter during the day) or as a way to re-center after a stressful day.
How to Meditate In Bed with Metta Meditation:
Begin in a comfortable lying position, eyes closed.
Take a few deep breaths and focus on feelings of warmth and love.
Silently repeat phrases like:
“May I be happy.”
“May I be healthy.”
“May I be safe.”
Gradually expand your focus to others: first someone you love, then a neutral person, and finally someone you’ve struggled with.
End by sending loving-kindness to all beings everywhere.
5. Counting or Word Meditation
For those who struggle with a racing mind, creating a single, simple point of focus can help to slow thoughts and bring calm to the body and mind. Counting works, or choosing a short word or phrase can also be useful.
How to Meditate In Bed with Counting or a Simple Word:
Lie on your back and close your eyes.
Begin counting your breaths: inhale as “one,” exhale as “two,” and so on up to ten.
If you’re using a word or phrase, you can repeat it on each inhale and exhale, or you can use the inhale for the first part of the phrase and the exhale for the second. For example, you could say something like, (inhale) I greet this day, (exhale) with gratitude and openness.
If your mind wanders, which it will, just start again without judgment.
Repeat this process until you feel centered and calm.
While it has many overlaps with traditional meditations practices, Yoga Nidra is a restorative and intention-setting practice that’s been around for centuries. It is a form of non-sleep deep rest (NSDR) that activates the brain’s delta waves, which allows the body to enter the “rest and digest” state. It has been shown to bring deep relaxation, mental clarity, and a calm, revitalized energy. Notably, it’s an effective practice for reducing anxiety.
How to Meditate in Bed with Yoga Nidra:
Get comfortable on your back with your feet about shoulder width apart and your arms by your sides.
Set an intention (called a Sankalpa) for your practice. This could be something like, I am courageous, My true nature is love, or, I am a conduit for peace in the world.
Remind yourself that you will remain awake throughout the practice.
Focus on different parts of your body, feeling their weight and then their lightness.
Witness all thoughts and feelings that arise, welcoming them with compassion, not trying to “fix” them, and just allowing them to pass.
Reflect on your intention for the practice and affirm it with your mind and body.
You can learn more about the practice of Yoga Nidra and experience seven full guided sessions with teacher Kelly Boys in our Yoga Nidra course.
Tips for Meditating In Bed as an Ongoing Practice
As with any meditation practice, it might take some time to find what works best for you. As you explore adding this approach to your mindfulness toolkit, here are a few tips to keep in mind:
Be Patient with Yourself: Your mind will wander—this is normal. Gently bring your focus back to the practice without self-criticism.
Experiment with Positions: While lying on your back is common, this might be uncomfortable for people with low back issues. It’s okay to lie on your side, prop your knees up, or lie at a 45º angle with pillows under your shoulders, neck, and head if that’s more comfortable.
Use Props for Comfort: Pillows under your knees or a weighted blanket can enhance relaxation.
Set a Time Limit (or Don’t): Meditate for a specific duration, or simply let the practice carry you into sleep.
Be Consistent: Make meditation a nightly or morning ritual. The more you practice, the easier it becomes to slip into a meditative state.
How to Meditate In Bed: Benefits You Can Experience
As you experiment with different techniques and times of day, see what you notice about how you’re feeling. Here are some benefits you might experience as you develop your practice:
Improved Sleep Quality: Meditating before bed can help quiet the mind, release tension, and prepare your body for restful sleep.
Reduced Anxiety and Stress: Mindfulness lowers cortisol levels, promoting a sense of calm and balance.
Enhanced Emotional Regulation: Regular meditation can help you approach challenges with greater resilience and clarity.
Improved mindset or outlook: Morning meditation sets a positive tone, fostering mindfulness, curiosity, and focus throughout the day.
Deepened Self-Awareness: Spending time with your thoughts and body creates a stronger connection with yourself.
A Cozy, Comfy Way to Grow Your Mindfulness Practice
Meditating in bed is a versatile, gentle way to bring mindfulness into your life. Whether you’re looking to start your day with clarity or unwind into restful sleep, the techniques shared here can help you create a sense of peace and connection.
The beauty of bed meditation lies in its simplicity—you don’t need fancy tools or hours of practice. All you need is your breath, your body, and a willingness to be present. Over time, this practice can transform not just your sleep but also your overall well-being.
FAQs
What if I fall asleep during meditation?
It’s common to fall asleep while meditating in bed, especially at night. This isn’t necessarily a bad thing! If your goal is to wind down and sleep better, drifting off during meditation means your practice is working. However, if you’re aiming for focused mindfulness, consider meditating sitting upright earlier in the day.
Can I combine meditating in bed with other types of meditation?
Of course! Meditation can be done anytime, anywhere, and any way you like. Just find what works for you. You can even combine practices if you like—for example, using yoga stretches to help you relax before bed.
When I learn how to meditate in bed, do I get the same benefits as other types of meditation?
Yep! Meditating in bed still increases relaxation, lessens stress, balances the nervous system, enable better sleep, improves mood, and offers a host of other physical, emotional, and mental benefits.
