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This can be the easiest way to begin with, my favourite exercise is staring at a flame, watching the way it moves is a very powerful exercise as it also stimulates the pineal gland (produces melatonin which regulates sleep patterns).

Get yourself a candle, turn the lights down, pop some soothing music on and just take some time watching the flame, noticing the different colours and how it dances. Let the candle be your soul focus and see how long you manage before your attention starts to drift, when it does notice what thoughts are coming up, they are often the ones needing attention, so you can make a mental note to return to that thought after your meditation or you can stop, make a note and return to the flame.

This involves your imagination, for some that's easy and for others a huge challenge. It is like a muscle, the more you train it, the more powerful it becomes so don't give up too soon. Persevere and if you find it hard to visualise just pretend you’re doing it and before long, your mind will relax and allow you to connect to the journey.

You can find a guided meditation for almost any scenario from releasing anger, connecting to the spirit realms, to aid sleep, to help attract a partner, there really is a meditation for everything. But remember our aim is to reprogramme the subconscious mind with these new beliefs and desires, listening to a mediation once will not change your world, the mind is like a muscle, you have to be dedicated and train it often, it's only after continual practice to you get to see the rewards. Just as the gym body is not made in one session.

Mindfulness means being fully present in any particular task, you may choose to go on a walk and during that walk you pay attention to every small detail around you, the colours, sounds, smells, breathing in the air, how does it differ from the air in town? Touch the trees and even give them a hug, it’s proven that hugging a tree can give as much healing as hugging a human. The trees have energy, when you become more sensitive to energy (see the mastering energy programme), you will notice how each tree feels completely different. Taste the berries (edible ones only), notice the temperature, the feel of the earth under your feet, take your shoes and socks off (this is called earthing, again a proven activity to balance and recharge your body), and notice how your body feels soothed in nature compared to a stressful environment.

You can do this for any daily activity, try doing it for a task you would normally dislike, for example washing the dishes, this time notice how good the warm water feels on your hands, the way the bubbles feel against the skin, how satisfying to see the plate or glass clean after wiping it, the texture and weight of the different items, how each one has a different shape and that someone has thought about the design and turned it from a thought to a creation, how you feel after completing the task, do you feel a sense of accomplishment.

This is amazing if you are feeling really overwhelmed.

Sit with your eyes closed and listen to all the noises around you, expand your awareness and try to hear noises far away and just acknowledge them for what they are and move on to the next sound. Listen to the birds, notice the cars, maybe a plane, the sounds of the house creaking or the boiler heating. Sounds that would normally be irritating start to embrace, building, other members in the house, the wind, really become aware of everything.

See it like a game, see how many sounds you can find. Your thoughts may drift in and out but each time just bring your attention back to the sound.

Many eastern cultures use movement such as meditation, thai chi, qi gong, yoga, dance.

When you move your body with full awareness you can begin to feel the flow of energy, stretching each muscle, feeling where tension has been held and allowing it to soften, our body holds stress and trauma, the more rigid our bodies are the harder it is for our chi energy (our vital life force) and circulation to flow.

A rigid body would indicate a rigid mind, someone who tries to keep everything controlled, is inflexible with their thoughts, the places where our body is stiff is a great indication what parts of our mind we could look at softening and loving.

So, find a form of movement practice you can bring into you daily routine.

Mantra is using the repetition of words to bring focus, clarity and purpose, they can be sung, spoken, whispered or repeated silently. You can use your own mantra for example, I am strong, healthy and happy, I am worthy and ready for a beautiful loving relationship or you can listen to a pre-recorded one and repeat it as often as you can until it becomes a solid belief.

Putting I AM before a mantra is a powerful manifesting tool, we never include things we don't want as the subconscious mind doesn’t recognise ‘can’t/won’t’ , it must always be positive… I AM attracting only good, healthy relationships into my life.

I AM feeling stronger and healthier every day (even if you don’t believe it to be true YET, speak as if it is)

Some people like to use mantra songs, they use sanskrit language and have been sung for many years by deeply spiritual people so the words themselves hold power. There are mantras for all purposes, here are a few of my favourite.

The gayatri mantra is seen as one of the most powerful mantras of all - https://youtu.be/yQjHSIHPJfw

Love - https://youtu.be/e11zx5TzRxo

Compassion - https://youtu.be/LbQ4zHxhoSI

Protection - https://youtu.be/j7bw5hjYKyw

Overcoming challenges/obstacles - https://youtu.be/R6hoBIYZ9_E

Faith and respect - https://youtu.be/j7bw5hjYKyw

Counting and observing the breath is a fantastic technique if you find your mind constantly wandering. Notice how the air feels as it goes in and out through your nostrils and how your belly and lungs expand and contract, you can use the technique of counting.

There are many different versions of counting breath meditations, for some example, see the video breathing meditations. Conscious breathing has huge benefits to our physical and emotional body, it has the power to both energise and relax. It lowers heart rate and blood pressure, boosts immunity.

In this section, you will find tools to help when you find yourself triggered and in need of immediate support (if you feel at risk emotionally or physically please seek professional help)

Anger- how to calm yourself down and how to release it safely

Anxiety- how to calm your body and reprogramme you future response, empowering yourself

Pain- how to ease physical pain and listen to the messages your body is screaming at you to hear.

Grief- how to fill the void with self love