P10A6764-Edit.jpg

Welcome to

CULTIVATE

with Emma.D

your cultivate extras

Meditations

Additional meditations to help develop your practice.

Exercises

Here you will find downloads and exercises to support you in your journey.

Booklets

Giving you a place to dive a little deeper into the areas that interest you the most.

Audiobooks

Audio versions of all of the information booklets, like an audible mindfulness hit.

start your cultivate programme now

Day 1

~ finding your why ~

Duration: 2:48 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #1

Today, we talk about finding your WHY and how this can really help with
developing, cultivating and maintaining your mindfulness skills.

day 4

~ tuning into the mundane ~

Duration: 3:13 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #4

One way to be more mindful is to turn off autopilot and become more aware of the every day mundane tasks that we're so used to doing without thinking.

day 7

~ gratitude ~

Duration: 5:54 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #7

Today, I’ll explore a meditation with you that focuses on gratitude. If gratitude is new to you, you’re about to learn something that could change your life

day 10

~ good and bad emotions ~

Duration: 3:11 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #10

We need to get comfortable with ALL emotions - good and bad. Strap yourself in, it’s time to get familiar with what you’ve got going on

day 13

~ the nun study ~

Duration: 2:47 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #13

You may have heard that mindfulness can extend your life, but can it really? Here, I explain a study that was shown to prove the statement true.

day 16

~ dealing with problems ~

Duration: 4:38 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #16

The way we deal with our problems can have a significant impact on the state of our mental health. Being aware makes all the difference.

day 19

~ three stage focus ~

Duration: 5:07 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #19

Today will focus on breath retention, helping us drop into the moment. Set some time aside and dive into this 3 stage meditation.

day 22

~ autopilot & sticker book ~

Duration: 6:03 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #22

Used to running on autopilot like most people? It’s time to break out of autopilot and time to do something by focusing instead. 

day 25

~ compassion ~

Duration: 3:41 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #25

Compassion helps us to recognise the suffering of ourselves and others, and then take action to help. What does compassion mean to you?

day 28

~ passive ~

Duration: 3:13 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #28

Does mindfulness make you passive? Will you be able to make better decisions after practicing mindfulness, being more detached from thoughts?

day 31

~ deep breathing ~

Duration: 4:26 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #31

Today’s meditation is centred with a focus around breathing. We can learn so much and dive deeper into ourselves by using ONLY our breath.

day 34

~ rewire your brain ~

Duration: 2:59 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #34

Did you know that it’s possible for you to be able to rewire your own brain? You’re in charge of your mind and you have the control.

day 37

~ mindlessly busy ~

Duration: 4:14 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #37

It’s easy to fall into the trap of keeping yourself mindlessly busy. There will always be some mindless busy work, but let’s get aware.

day 40

~ goals ~

Duration: 4:45 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #40

How familiar are you with setting goals? Do you have anything to keep you occupied and working toward? Passions? Interests? Hobbies?

day 43

~ counting meditation ~

Duration: 4:36 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #43

Today’s meditation will be on breath work and we’ll take the time to become aware of our breath with breath counting.

day 46

~ judgements ~

Duration: 2:55 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #46

Judgements are something we all have as a human instinct.

How aware of your judgements are you?

day 49

~ values ~

Duration: 3:37 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #49

What values do you have in your life? Take the time to understand yourself, your values and what matters most in your life.

day 2

~ finding time to meditate ~

Duration: 3:57 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #2

In this video, we'll explore the busy lives we all lead, and why it's important for us to make the time in our diaries for meditation.

day 5

~ gratitude ~

Duration: 3:13 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #5

One of my favourite subjects to talk about is gratitude. The importance of gratitude goes so deeply, so dive right in.

day 8

~ inner critic ~

Duration: 3:52 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #8

Your inner critic should be your friend, and not your enemy. More often than not, when we don’t take charge, it can easily become our enemy.

day 11

~ breathing meditation ~

Duration: 6:23 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #11

Today, we dive into some breathing meditation. We all know how to breath, but there’s something different about doing it mindfully. Let’s go.

day 14

~ body language ~

Duration: 3:23 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #14

If you’re late to the party, there is a huge link between mind and body - but I’m sure you know that already. I want to explore a little deeper...

day 17

~ mental health is a priority ~

Duration: 2:49 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #17

Is your mental health a priority to you? It should be. Without our mental health in tact, everything can slowly start to feel as though it’s falling apart.

day 20

~ mindful walking ~

Duration: 4:31 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #20

Have you ever tried to be mindful while you walk? There are so many great benefits to being outdoors and walking, but this takes it up a gear.

day 23

~ sound meditation ~

Duration: 6:42 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #23

Today, our meditation will be heavily focused around sound.

Take the time to be still and tune in.

day 26

~ the present moment ~

Duration: 4:11 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #26

Ever tried to live one day in the present moment? With our lives being so fast paced, living in the present might be more difficult than you think.

day 29

~ taking life too seriously ~

Duration: 2:31 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #29

Have you been someone who tends to take life way too seriously? Life is for living, for enjoyment, for us to embrace whole heartedly.

day 32

~ holiday story ~

Duration: 5:14 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #32

So many people live their lives on autopilot and look to the future - but, what would happen if you spent some time in the present moment?

day 35

~ meditation, let it be ~

Duration: 6:56 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #35

Today’s meditation focus is all around calming the noise of everything that demands your attention - just for a few minutes.

day 38

~ moods ~

Duration: 2:47 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #38

How aware really are you of your moods? How do you find yourself in your moods? Do you know how to get the mood you want?

day 41

~ meditation as focus ~

Duration: 3:42 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #41

Let’s dive into the reasons that many people find it difficult to meditate. Finding stillness amidst a busy life isn’t easy, but definitely achievable.

day 44

~ two mins to be still ~

Duration: 5:01 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #44

Challenge yourself today and see if you’re able to take two whole minutes of stillness. Sound easy?

Let’s go...

day 47

~ self guided meditation ~

Duration: 6:13 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #47

Today’s meditation will be a self guided meditation where you can practice everything we’ve learnt over the last 6 weeks.

day 50

~ mindful triggers ~

Duration: 4:07 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #50

Mindful triggers - every day reminders to keep you at peace and in touch with your own self.

day 3

~ short meditation ~

Duration: 4:35 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #3

At some point today, enjoy this short sub 5 min meditation that you can do ANYWHERE. Start or end your day with this meditation, or whenever you wish.

day 6

~ picturing your thoughts ~

Duration: 4:48 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #6

Let's explore a new way of thinking and  how picturing your thoughts in a different way can help you be more mindful.

day 9

~ check in with yourself ~

Duration: 4:45 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #9

Checking in with yourself meant you'll know what you need right now and what’s going to make you feel your best self at this present moment

day 12

~ take time to be still ~

Duration: 3:58 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #12

How often do you take the time to be still? I mean, truly still. Enjoy this short session and block out the surrounding noise to take time for yourself.

day 15

~ body scan meditation ~

Duration: 10:53 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #15

Let’s take the time for a little body scan, shall we? Turn on this meditation, turn off the noise, and let our minds connect with our bodies.

day 18

~ how thoughts work ~

Duration: 3:28 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #18

We all have thousands of thoughts per day, and how we deal with those thoughts (good or bad) have an impact on our mental health.

day 21

~ patience ~

Duration: 2:54 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #21

Learning how to be patient in many areas of our life eases the pressure. We learn more about ourselves and understand that patience is key.

day 24

~ science behind meditation ~

Duration: 3:53 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #24

Meditation isn’t something that’s made up to make people think they feel better, there’s an actual science behind it too.

day 27

~ loving kindness meditation ~

Duration: 8:32 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #27

Today’s meditation will be focused all around kindness. What does it mean to be kind, and how can you be kinder to yourself?

day 30

~ tune into your breathing ~

Duration: 3:40 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #30

Tune into your breathing and learn more about yourself. Don’t think your breathing can make you more aware? Give this a go.

day 33

~ observing ~

Duration: 2:43 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #33

Have you ever tried to be an observer of your own thoughts, or are you used to getting caught up in the emotion of them instead?

day 36

~ mindfulness & joy ~

Duration: 3:47 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #36

One of the best ways to use mindfulness to create joy is to slow everything down. Mindfulness can help create peace and happiness.

day 39

~ releasing anger meditation ~

Duration: 6:23 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #39

You may not necessarily feel as though you have anger inside, but this meditation will release any tension that tyou may have been holding on to.

day 42

~ feeling all emotions ~

Duration: 4:13 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #42

Talking about our emotions isn’t always the easiest thing, but we need to be more open and honest to find joy and peace.

day 45

~ negative thought patterns ~

Duration: 4:08 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #45

Have you ever found yourself trapped in negative thought patterns? A negative thought can spiral very quickly, let’s take control.

day 48

~ thoughts aren't facts ~

Duration: 5:40 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #48

One of the most important things we should become aware of is that our thoughts are NOT facts, they are not always reality.

day 51

~ finger hug ~

Duration: 4:25 mins

P10A6724-Edit.jpg
Untitled design (1).png

Video #51

Today’s meditation is all about giving yourself a finger hug. Sound strange?

 

Give it a go!