Guided practice resources

These guided practices from Orlaith O'Sullivan from can support you to strengthen feelings of calm, kindness, joy and self-compassion.

You can use these for yourself or can listen with friends or as part of a support group.

Orlaith O'Sullivan teaches mindfulness to all ages across Ireland. She was TENI's Advocacy & Communications Manager for several years. For more about Orlaith and her work, see

A note on these practices: if we feel strong suffering, it's important to treat it with care, and not 'feed' it or make it worse. These practices are intended to help develop calm and compassion. If you find yourself feeling anxious or sad, please choose to do something that sparks joy or happiness. Play your favourite song, curl up with a cup of tea, put on a great movie. It's important that we strengthen our happiness first, before turning our attention to our suffering.

1) Mindful Break (6 mins)

Do you want a break from busy thoughts? This short practice will help to create space and refresh.

2) Rain (24 mins)

A practice to offer ourselves compassion. This is intended to be practiced with small-medium experiences of challenge or conflict. If you are feeling strong suffering or a feeling of trauma, it is wiser to practice lots of loving-kindness and mindfulness in order to strengthen our ability to care for ourselves and to see with clarity.

3) Working with Judgement (22 mins)

In this guided meditation, choose to work with a type of blame or judgement that isn't extreme: you're looking for something between small and medium blame. It's an exploration in trying different approaches; your intention is the most important thing.

4) Deep Relaxation (42 mins)

Learning to bring an intentional awareness to relaxing is an important part of mindfulness practice. Sometimes, we spend so much time in our heads that it can become difficult to reconnect with our bodies. Often we prioritise our mind over our body; we heed what our busy (obsessed) mind wants to do, rather than listen to the messages coming from our body.

Relaxation practice helps us to learn to listen to our body. We offer care, gratitude, a space to rest and restore. We aim to connect deeply with our physical body.

This meditation lasts just over 40 minutes. For those who have less time, there is a bell that sounds half way through - you can use this as your timer if you want a shorter session.

Is it okay if I fall asleep? Absolutely!

5) Walking with Anxiety (20 mins)

In this meditation, we practice walking with an uncomfortable emotion. When we feel a strong emotion, staying still can sometimes add to the level of discomfort; walking is a beautiful practice that can be with and take care of whatever is arising. This meditation refers to anxiety, but can be used for anger, guilt, blame etc.

6) Meditation to Nourish Joy (13 mins)

In this guided meditation, we use our own memories of blue sky, sunset, stars and dawn to touch the seeds of spaciousness, ease, wonder and possibility.

We can use our imagination as much as we like to touch these seeds. Be very gentle with yourself and your mind. With guided meditations, we can sometimes worry 'Have I got the best example of a blue sky? Should I search for a better memory?' Please don't worry. Go with whatever your mind comes up with, and allow yourself to re-feel that positive memory. You can also imagine a beautiful sunset or night stars and create a fresh beautiful scene for you to enjoy.

Before you start, find a comfortable sitting position, or an easeful walking pace. I hope you enjoy the exploration.