This is a simple mindfulness practice you can do daily or as you please. It is more sparse in its guidance, with no preamble, so not to disturb the flow of your regular practice.We strongly recommend you complete at least the first 5 sessions of the introductory series before using this session. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

A short mindfulness meditation where we focus our attention on bodily sensations in order to bring the mind out of 'thinking (or overthinking!) mode' and into 'sensing mode', giving us a greater sense of focus and calm. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

A short mindfulness meditation where we focus our attention on bodily sensations, starting with our feet and moving upwards throughout the body. Practicing body scan meditation has many benefits including reducing stress and increasing our pyschological wellbeing. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

A short mindfulness meditation where we focus our attention on the breath and other bodily sensations in order to bring the mind out of 'thinking (or overthinking!) mode' and into 'sensing mode', giving us a greater sense of control, focus and calm. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

A short mindfulness meditation where we focus our attention on bodily sensations in order to bring the mind out of 'thinking (or overthinking!) mode' and into 'sensing mode', giving us a greater sense of control, focus and calm. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

Today, we start with a short introductory practice that exemplifies the experience of mindfulness meditation. We attempt to focus our attention on our breathing.  Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

Today, we analyse and compare our normal mental state (the one that is almost always brimming with activity and distrction), with our mindful mental state (the one that is focused on a specific part of our currnent experience).  Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we compare our minds to the high seas. We use the metaphor of an anchor to describe our point of focus, the point where we place our attention to keep it from getting pulled away by the tides of thought. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we try a short exercise of open awareness (so you'll need a pen and paper or your phone's notes app etc.) and then continue with our practice of breath focus. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

Being mindful means experiencing just how noisey your mind naturally is, as you become more aware of the biases, whims, and erratic nature of your mind you can become more in control and rational. Today we continue with the breath as our anchor, as well experimenting with a short period focused on sounds and sensations. There is also some thoughts on dealing with discomfort. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we learn about just how stubborn and relentless our wandering minds are, and we practice a simple body scanning mindfulness exercise. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we look the science behind the fact that- a mind focused in the present, is a happier mind. We also look at the importance that kindness plays in mindfulness practice, both kindness towards yourself and towards others. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we talk about getting off "the rollercoaster" to find inner peace and self-control. Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices

Here, Now, Together broadcasts simple, utilitarian and secular meditation techniques for anyone to utilise at the click of a button. Let songwriter and producer Rou Reynolds guide you through the minefield of common misconceptions about meditation and supply you with clear, scientifically based minfulness exercises for a host of mental health benefits.  Support the show (http://www.patreon.com/herenowtogether) Learn more about your ad choices. Visit megaphone.fm/adchoices