Catherine Polan Orzech, has worked in the field of mind body wellness for almost two decades and has taught Mindfulness since 2000. 

She received her initial training in Mindfulness-Based Stress Reduction at the Center for Mindfulness at the University of Massachusetts Medical Center and her professional training under the direction of Jon Kabat-Zinn in 2003. 

She has taught and lectured on the subject of mindfulness internationally and was founder and co-director of the Montreal Center for Mindfulness.

Catherine Polan Orzech

In Walking Meditation Catherine Polan Orzech guides you to practice being present and attentive to a task that we mostly do automatically.

Walking Meditation

In Standing Meditation Catherine Polan Orzech lets you explore the body and breath as you stand.

Standing Meditation

In this Body Scan Catherine Polan Orzech guides you on a journey of awareness through your body in which various body sensations are the focus of attention.

Body Scan

In the Lovingkindness Meditation Catherine Polan Orzech leads you in a mind-body-heart practice for cultivating kindness, friendliness and well-wishing for yourself and others. 

Lovingkindness Meditation

The Lake Meditation uses the qualities of the lake to remind us that although things seem rough on the surface beneath it there is stillness and peace.

Lake Meditation

The Mountain Meditation takes the help of the mountain’s great qualities such as stillness, solidity and presence in our meditation to enhance our own personal intention to practice.

Mountain Meditation

A shorter Body Scan leading you on a journey of awareness through your body in which various body sensations are the focus of attention.

Short Body Scan

In this Body Scan exercise, you are guided to gently slide into a deep relaxation, connecting with the natural peace of your mind. It will help you to release tension in the body and mind and make your time on the airplane more pleasant and relaxed.

In-Flight Body Scan

A foundational meditation where you will be guided to focus on the experience of the breath, moment by moment. 

A technique that can be used to calm the mind and body in any situation, especially calming for flight travel.

Breathing Meditation

Simple Breathing Meditation

A meditation to be used in-flight to strengthen your awareness of the body and the fluctuations of the mind. 

It will help you to stay more calm, relaxed and focused even when feelings of anxiety and worry take a lot of your energy and focus.

Calming Meditation

Calming Meditation to Ease Flight Anxieties

A shorter Body Scan leading you on a journey of awareness through your body in which various body sensations are the focus of attention. 

Can be done lying down or sitting either during the day or to help you fall asleep. 

No bells.

Short Body Scan for Sleep

A Body Scan leading you on a journey of awareness through your body in which various body sensations are the focus of attention. 

Can be done lying down or sitting either during the day or to help you fall asleep. 

No bells.

Body Scan for Sleep

A longer Body Scan leading you on a journey of awareness through your body in which various body sensations are the focus of attention. 

Can be done lying down or sitting either during the day or to help you fall asleep. 

No bells.

Long Body Scan for Sleep

A shorter relaxation exercise to help your body wind down and enter a relaxed state.

This exercise is preferably done sitting down, and has a greater potential if you first master the long relaxation. 

No bells.

Short Relaxation

A longer relaxation exercise to help your body wind down and enter a relaxed state by focusing on the contrast between tension and relaxation. 

This exercise is preferably done sitting. 

No bells.

Long Relaxation

A short exercise focused on the relaxation effect of abdominal breathing. 

Preferably done lying down. 

No bells.

Belly Breathing

A short breathing exercise that can help you become aware of the sensations in your body as you follow your breath. 

No bells.

The Breath

An exercise that can help you relax by focusing on a positive and soothing mental image. 

Preferably done lying down in bed. 

No bells.

An Inner Image

A guided exercise that helps you pay attention to your bodily sensations and how you can take perspective on your thoughts and feelings. 

Preferably done lying down in bed. 

No bells.

Worrying Thoughts

An exercise where you by listening to information about sleep more easily can abandon the struggle with sleeplessness. 

No bells.

Support in The Night

This meditation helps you to become more open and accepting towards the natural changes and transitions that occur in life.

Autumn Meditation

An exercise to increase awareness of sensations in the body. 

From 6 years.

Traveling Through The Body

A brief grounding exercise where we pay attention to our feet and present moment sensations in them. 

From 6 years.

Foot Meditation

This exercise teaches accepting the body as it is and caring for it through a series of gentle stretching movements. 

It’s aim is to help increase awareness of sensations in the body while moving.

From 6 years.

Mindful Movements

An exercise aimed at creating a sense of peace and security. 

From 6 years.

Meditation on finding a comforting place

Meditation on Finding a Comforting Place

An exercise to increase awareness of what is going on in the body and mind. This exercise can contribute to an increased sense of calm, physical recovery from stress and better sleep. 

From 10 years.

Body Scan Upper Part of The Body

An exercise to increase awareness of what is going on in the body and mind. This exercise can contribute to an increased sense of calm, physical recovery from stress and better sleep. From 10 years.

Body Scan Lower Part of The Body

A shorter meditation using the breath as the main focus. 

Paying attention to the breathing can be an effective way of dealing with stress. 

From 10 years.

Short Breathing meditation

Short Breathing Meditation

A mindfulness exercise where we pay attention to the breath and the body. 

This exercise builds on the Short Breathing Meditation so it's good that you feel comfortable with that one first. 

From 10 years.

The Breath and The Body

A short exercise to do before a test or a difficult task to help you find peace and focus. 

From 13 years.

Exercise Before a Test or a Challenging Task

An exercise aimed at tuning into oneself before automatically responding to thoughts or to what others say or do. 

Can can helps us to make conscious choices. 

From 13 years.

Stop!

An exercise that aims to awaken our inherent ability to feel empathy. 

From 13 years.

Empathy Meditation

A meditation aimed at increasing our compassion both towards ourselves and others. 

From 13 years.

Lovingkindness

A meditation aimed at increasing awareness about food and eating in order to be more present while eating thus facilitating increased enjoyment and the ability to make informed choices. 

From 13 years.

Mindful Eating

A formal mindfulness exercise where we focus our attention on the breath and our thoughts. 

This exercise builds on Meditation on The Breath and Body, so it's good that you feel comfortable with that one first. 

From 13 years.

Meditation on Thoughts

An exercise to increase non-judgmental awareness of what is going on in the body as well as emotions and thoughts. 

This exercise can contribute to increased calm, physical recovery from stress and better sleep. From 13 years.

A formal mindfulness exercise where we pay attention to the breath and body. 

From 13 years.

Meditation on The Breath and Body

This is a course for you who experience that you don't really have time to learn something new. 

Through different exercises in mindfulness, reflections and theoretical reviews introduced in a systematic way over 7 weeks, you will learn to:

• Initiate creative solutions by creating space in your life

• Develop mental and emotional flexibility

• Respond to challenging and uncomfortable situations wisely, rather than acting automatically according to old patterns

• Initiate change more wisely

• Paying attention to non-productive patterns, both within yourself and in the workplace, and learning to act more effectively.

After each section, you'll get recommendations on exercises to do in the coming week. 

Introduction to the course

What is Mindfulness

Intro to Meditation

Meditation on the Breath

Reflection

Meditation instructions

Home assignments

Session 1

Opening Meditation

Review of the week

Become more present

Intro to meditation

Meditation on Breath & Sound

Conscious Break

Closing Meditation

Session 2

Opening meditation

The brain

Intro to Body Scan

Reflection of the working day

Summary

Closing meditation

Session 3

Meditation on thoughts

About thoughts

Session 4

Mindful Communication

Meditation on feelings

Home assignments of the week

Session 5

Values

Introduction to reflection

Reflection on core values

Discussion about the reflection

Meditation on Gratitude

Session 6

The way forward

Session 7

Increase creativity, focus and emotional flexibility in your working life.

Mindfulness in the Workplace

Summer is a time to be free and uninhibited and to do the things that you may have postponed or that you forgot that you feel good about doing.

This is a meditation where you get the opportunity to reflect on what makes you feel alive and what you want to create or maybe change this summer.

Summer meditation

Summer Meditation

This is a course in mindfulness and self-compassion where you learn how to pay attention to and deal with discomfort and difficulties with kindness and compassion. 

You get practical tools for developing self-compassion in everyday life when you need it the most. 

This course includes exercises that are drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

How I treat a friend

What is Self-compassion?

Soothing touch

Self-compassion break

Reflection 

Home exercises

Introduction

What is mindfulness?

Walking meditation

Reflection and resistance

The breath

Loving kindness and compassion

Loving kindness meditation

 Reflection 

Finding the right words

Loving-kindness for ourselves

Self-criticism and security

Motivate ourselves with compassion

A safe place and compassionate friend

Core beliefs and life values

Discover your core beliefs

Body scan with compassion

Challenging relationships

Giving and receiving compassion

 Introduction

Compassion meditation

Gratitude

Gratitude meditation

Closing

Learn practical tools for developing self-compassion in everyday life.

Mindfulness and Self-Compassion

A short exercise in self-compassion that can be done at any time of the day when something feels challenging. 

This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

Self-Compassion Break

A meditation focusing on the breath with a friendly attitude. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

Affectionate Breathing

A short exercise to get ground yourself, for example, if you feel emotionally overwhelmed. 

This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

The soles of the feet

The Soles of the Feet

A short meditation focusing on the breath with a friendly attitude. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

A meditation in which we extend well wishes to someone we like to activate friendly feelings within us. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

Loving kindness to a loved one 

Lovingkindness to a Loved One 

A meditation in which we send well wishes to ourselves in order to activate friendly feelings within us. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

Lovingkindness for ourselves

An exercise to learn how to motivate behavioral change with a caring and compassionate attitude. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

Motivate Ourselves with Compassion

An exercise that helps you find a compassionate presence within yourself. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

A Safe Place and Compassionate Friend

An exercise that helps you identify what you think is important in life. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

Discover your Core Beliefs

A meditation aimed at developing the ability to feel compassion for the body. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

Body scan with compassion 

Body Scan with Compassion 

An exercise where we practice giving compassion to others without losing touch with ourselves. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

Giving and Receiving Compassion

A meditation where we direct compassion for ourselves and others. 

This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

Compassion for yourself and others

Compassion for Yourself and Others

A short exercise that can help you remember what you are grateful for. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

An exercise to develop the ability to feel self-appreciation. This exercise is drawn from the Mindful Self-Compassion program developed by Chris Germer and Kristin Neff.

Self-appreciation

Self-Appreciation

An longer exercise that guides you to a deep physical, mental and emotional relaxation, helping to lower your stress level and prepare for a good night's sleep. 

No bells.

Long Yoga Nidra for Sleep

A relaxation exercise that can help you release tension and stress in your body and mind. 

No bells.

Relaxation Exercise

A longer relaxation exercise that can help you release tension and stress in your body and mind. No bells.

Long Relaxation Exercise

A shorter exercise that guides you to a deep physical, mental and emotional relaxation, helping to lower your stress level and prepare for a good night's sleep. 

No bells.

Short Yoga Nidra for Sleep 

An exercise that guides you to a deep physical, mental and emotional relaxation, helping to lower your stress level and prepare for a good night's sleep. 

No bells.

Yoga Nidra for Sleep 

In this conversation we meet Catherine Polan Orzech, who is an expert within the field of Sleep. 

Catherine shares what to do when you struggle with sleep.

Join the talk!

Podcast Sleep

This is a sleep story about Alice's Adventures in Wonderland. A soothering tale spun by our sleeping expert Catherine Polan Orzech

Alice's Adventures in Wonderland

Kristin Neff Ph.D. is widely recognized as one of the world's leading experts on self-compassion, being the first one to operationally define and measure the construct over a decade ago.

In addition to her pioneering research into self-compassion, she has developed an eight-week program to teach self-compassion skills in daily life, co-created with her colleague Dr. Chris Germer, called Mindful Self-Compassion (MSC). 

Die Achtsamkeit App

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Walking Meditation

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