4 sessions
CLAUDIA TOMAZ
Guided Meditations
My approach to meditation is to bridge ancient meditation practices, breath work, somatic trauma healing and nature wisdom.
Listen to some meditations that I recorded
for the online course now available as self-paced study
The Art of relaxation for body-mind-soul
Coming back to the body
A simple practice for Self regulation when trauma and anxiety are triggered to bring you into
the body to feel safer
- 10 mins -
Ocean Meditation
Mindfulness of breathing
inspired by the ocean,
the waves and the stillness
of the deep sea
- 16 mins -
Mountain Meditation
Find stability in the body and mind
be strong like a mountain
- 20 mins -
Storm Meditation
Awareness on stress responses
inspired by the trees' movement
Loving Kindness Meditation
(you may choose to listen only or watch the video / movement of the trees)
- 30 mins -
Practice tips
SETTING UP YOUR MEDITATION SPACE
For a regular meditation practice it is helpful to set up a peaceful space that is ready to sit every day. I normally sit facing a blank wall as in the zen tradition or I sit in nature. Even when travelling I create space for my daily practice. Sometimes an image, a candle, a stone or a plant are enough to establish the space. Keep it simple, clean and without clutter. Turn off your phone and make space not to be interrupted during your practice. You can sit on a cushion on a rug or mat, crossed legged or in zazen, or on a chair. If you are on a chair, have your feet firmly on the ground and do not lean back. Make sure your spine and head is upright but without tension on the neck, shoulders or face.
Practice tips
MEDITATION TIMER
You can use a Mediation Bell
and set up a timer for your practice.
This helps you to be more present
without worrying about the time.
Perhaps you are doing one of these Guided Meditations, that is only 10 or 20 mins, but you want to continue the meditation for longer, in silence, feeling the resonance and practicing without the guidance.
For example, you want to do 1 hour practice. You can set up the timer for 1 hour and a bell will ring in the beginning and at the end.
You can also use the timer when you are working on the computer to set up intervals. Maybe you want to take 20 mins breaks every 2 hours to help you relax from screens, or you simply want to sit with some healing music and a cup of tea.
I find the meditation timer very useful! There are many apps that you can install on your phone (I use MediGong) or you can use this one online (no installation needed)
Meditation with the tree
“…An autumn leaf is busy with purposeful activity. The trees are dismantling the chlorophyll in their leaves, drawing its nutrients back into their centres, storing its energy for new growth in spring.
By releasing something, we draw new energy into our core. Just sit with a tree that is transforming. Be with the intelligence of this tree. As you stand as still as the tree, sense how busy it is. Connect and listen. As the cycle unfolds, maintain your relationship. When the bright leaves of your tree go brown and fall to the ground, observe how your own transformation is progressing."
one day while meditating in a park in London
someone asked me if they could take a photo
Claudia had her first introduction to meditation in 1989, through yoga. Then she practiced meditation in movement with Tai Chi and Chi Gong. She learned Zen, Taoist and Buddhist meditation and breath work, including: Mindfulness of breathing, Metta-Bahvana (Loving Kindness), 6 Elements, Insight meditation, Mindfulness trainings, Engaged Buddhism, Presencing, Transparent communication, 3-Sync, Light meditation and Download meditation. Teachers include Thomas Hübl, Tchich Nhat Hahn, Michael Stone, Joanna Macy and many classes and workshops at the London Buddhist Center, Amaravati Buddhist Monastery, Freely Given Retreats and Plum Village. Claudia did silent retreats in Buddhist communities and she designs her own solo retreats. In her daily practice, Claudia uses a combination of techniques for focus, balance, self care and soul work, which includes Meditation in Action, a practical engaged awareness to life and nature. Her approach is precise and gentle, focused on compassion and seeing things as they are to empower change.