Breath Meditation, Visualisation

Peace, Calm


During a recent loving kindness meditation I had a vision. The entire world had stopped to hold hand to heart; to breathe in peace and to breathe out calm.

I thought to myself, how powerful this practice could be to make the planet breathe a little easier!

It turns out there is already a movement rallying us together to collectively pause for humanity – Global Silent Minute.

Inspired by England’s silent minute during the First World War – whose collective pause for peace and freedom at 9:00pm each evening has been attributed as the “secret weapon” to diverting Germany’s invasion – Global Silent Minute takes place in Australian time on December 22 at 8am, AEDST.

All we need to do in the name of peace, harmony and global cooperation is stop what we’re doing and shoosh for 60 seconds!

So that’s what I’ll be doing on December 22 – how about you?

In the meantime, here’s a meditation you can try any time you’re wanting a little peace and calm in your own life or the life of others.

Merry Christmas!

Welcome. This is a meditation you can try if you’re feeling alone, or disconnected from life.


Before we commence just gently harness your attention in to where you are; to settle on your body, and on your breath.

Elongating the spine as much as you can to feel alert but also remain comfortable. Feeling an opening of the chest, a dropping of the shoulders, and a softening of the tummy.

And having a quick check-in with yourself. How am I feeling in this moment? Just giving your mental state a little label. Busy, relaxed, sleepy – whatever it may be. Accepting this state.

And establishing a connection with your breath now. Following the in-breath as far as it goes, until it turns around and comes back out again. Feeling each breath envelope different parts of your body.

Perhaps noticing your breathing start to settle as you allow the body and the mind this time to be still; to rest; to simply be.


What I invite you to do now is place your hand on your heart; or if you prefer just to imagine holding your hand to your chest.

And with every in-breath and out-breath, synchronise the phrases:

Breathing in peace
Breathing out calm

Inviting peace and calm into your experience with every in-breath and every out-breath.

Breathing in peace
Breathing out calm

And now, bit by bit, imagine others are stopping to do the same.

In the suburbs. People sitting at traffic lights. People filling up their cars.

Breathing in peace
Breathing out calm

Farmers in their fields. Teachers in front of their classes. World leaders and the homeless alike.

Hand on chest. Breathing in peace, breathing out calm.

People you know and love; and those people you find hard to love.

Each stopping to breathe in peace and breathe out calm.

Imagine the entire world has stopped all at once to partake in this one simple gesture. All together, hands on chest.

Breathing in peace
Breathing out calm

Generating loving energy. Dissolving hurt and fear. Becoming aware of everything we share; of our similarities, rather than our differences.

Breathing in peace
Breathing out calm

How much easier the planet would breathe if we could all pause and take in these symbolic breaths? The oxygen that this earth provides us and that we transform to give back.

I’ll leave you here to continue on in silent meditation. Continue to breathe in peace and breathe out calm and if you can keep the visualisation going, imagining all sorts of people near and afar stopping to hold hand to heart and do the same.

Peace. Calm.


The Carnival


You know how Facebook serves up memories of things you posted years back? Lately I’ve been seeing photos I took in September 2016 – when my family and I were incredibly lucky to be able to spend a month together travelling through U.S.A.

First stop – Disney World, Florida, for 10 days of theme park exhilaration! When we arrived excitedly at the gates of Magic Kingdom on day one, it hadn’t yet occurred to me that, oh crap, I have to go on some scary rides this week.

Zero to 100kph in 3 seconds on the Rock ‘n’ Roller Coaster at Hollywood Studios!

But what could I do? I had to get outside my comfort zone to make the most of this opportunity that we’d likely never have again.

And guess what? Yeah, some rides were crazy and I’d probably not do them again – but I did. And some rides seemed crazy but I ended up going back for more… and more…. and more! And others were much more my pace and I savoured those ones while I could.

So here’s a meditation inspired by the fondest of memories of the best family holiday we’ll probably ever have.

Naww, look how young we all were. My girls are so grown up now!

Buckle up, enjoy the ride!

Welcome to this meditation. We’re going to try a visualisation today. A metaphor for life’s ups and downs and how we can be present for all of it. So get yourself into a comfortable position, take a deep breath, and let’s go.

We’ve arrived at the carnival. 

Sit back in your seat. And buckle up.

We’re starting on the Ferris wheel. A gentle start; a kind, predictable pace. Feeling the breeze in your hair. Checking out the sights. There’s nowhere to be but wherever this ride takes us.

We can’t rush forward to the future. We can’t step backwards to the past. Just sitting in the here and now and enjoying each moment of this ride.

Experiencing the highs. And experiencing the lows. Knowing that neither view is permanent. That the ride continues on for a while, then it stops and we’ll have another opportunity to experience something different.

Like the adrenaline-fuelled roller coaster. Inching upward along the track, feeling the anticipation build. The excitement, the fear, the dizzying heights. A short, theatrical pause at the top… before gravity takes over and suddenly we’re racing downward and upside down and around, before coming to a grinding halt.

Or the heart-stopping ghost train. Setting off in the dark and feeling the fear of the unknown take hold. What’s coming next? When and how? Trying to anticipate, but it’s no use – for something else creeps up on us at a different time.

And whilst it’s sometimes in our power to decide which ride to go on, when we’re on it, all we can do is let our expectations go and simply buckle up.

Be open to taking in the sights when they’re there, and sitting through darkness when they’re not.

Letting the carriage take us along at whatever pace is right for that moment.

Accepting the topsy-turvy nature of some rides – and the predictable monotony of others.

Knowing some rides are scary but they end – and we can get off. And some rides are thrilling, but those too end – and we get off.

So allow yourself to smile and enjoy all of these rides.

Experience life as the carnival that it is.

Breath Meditation, Visualisation

Black and White Breathing


We’re coming to the end of another year; Christmas is just around the corner and New Year’s resolutions about to be made. Perhaps we’ll look back on 2018 with a smile, or perhaps regret or sadness. And we’ll consider what 2019 will hold and set some goals for ourselves and our families.

I thought this meditation apt for the season; one I learned about in David Michie’s Buddhism for Busy People many years ago but have never once given a go. Until now!

It’s a visualisation and breath meditation which can help us clear out negative energy, perhaps from 2018, and invite positive energy for 2019 into our lives.

So give it a go, it might just help you stick to that New Year’s resolution after all!

Merry Christmas everyone! xx

Hi there. Welcome. Let’s get ourselves ready for a meditation. First, checking in with our posture. Closing our eyes, or lowering our gaze. Relaxed hands and shoulders. Relaxed jaw, chin tucked in. And relaxed belly.

In this mediation we are going to be practicing a visualisation with the breath.

Breathing positive energy in; in the form of a beautiful white light that enters with our breath and fills up our entire being.

And breathing negative energy out; in the form of black smoke that we expel with every exhalation.

Inviting positive energy in, releasing negative energy out.


Just for now, let’s concentrate on the in-breath.

As you take a deep breath in, imagine with it a pure white light, entering your body, coming along for the ride.

Enveloping all the muscles, and the bones. Organs, and veins.

Coming up in through your nostrils and travelling through your bloodstream until it permeates every cell in your entire body.

Breathing in so much radiant white light that is spills out from your pores creating a golden halo for you to bathe in.

Practice this for a few in-breaths on your own.

And now let’s focus on the out-breath.

As you exhale, visualise the breath as a thick black smoke.

Exiting the body; representing all the negative energy stored in the deepest recesses of your mind and being.

Purging this energy, letting it out.

Taking a long, deliberate exhalation until you expunge the last of that smoky breath from your body.

We’ll now combine the two visualisations.

Breathing in white light, breathing out black smoke.

White light… black smoke.

And as you get further into the visualsation, you might also find it helpful to relate the white light and black smoke to something more specific.

Perhaps to do with the meditation itself:

Breathing in alertness, breathing out dullness.

Breathing in patience, breathing out restlessness.

Or, perhaps there’s a wider issue that’s going on in your life.

Breathing in health and healing, breathing out illness and pain.

Breathing in calm, breathing out anxiety.

Breathing in confidence, breathing out fear.

Breathing in compassion, breathing out judgement.

Breathing in what you need, and breathing out what you want to let go.

We’ll now spend some time practicing this in silence. Filling up your being with that brilliant white light and releasing black smoky negative energy for as many breaths as you need.