2. MIND - Meditations

2. MIND - Meditationshttps://eycb.eu/mind/enMental HealthCopyright Udruga Better Mehttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/f2ef6b8cfc66fe4fee9de86a60c337c0.jpg2. MIND - Meditationshttps://eycb.eu/mind/Thu, 03 Sep 2026 19:08:39 +0000Udruga Better MeUdruga Better Mebetterme.croatia@gmail.comWelcome to MIND Meditations! Here you will learn about what meditation is and is not, what are its benefits and how you can implement it in daily life. In order to help you with your meditation practice, you are warmly welcome to listen to one of our...falsee8e9bc11-c824-50a8-82f9-330138961970serialIntroduction to meditationhttps://www.spreaker.com/episode/introduction-to-meditation--73817913We discuss the different stages of meditation according to yoga and explore its positive effects on the brain, mental health, and overall well-being. At the same time, meditation is not a cure-all and may not be helpful when a person does not have the right mindset or is experiencing certain mental health conditions, such as psychosis, mania, severe depression, substance use disorders, or eating disorders.
Sofiya also shares her personal experience with meditation, along with practical tips and tricks for turning meditation into a sustainable and rewarding habit.

For useful links and more info about meditation CLICK HERE

The jingle of this podcast is based on "Graceful" by Yigit Atilla, released in Creative Commons under CC BY-ND license. Download the original track at https://www.jamendo.com/track/1940942/graceful

The podcast is a part of the Erasmus+ KA2 strategic partnership project. The official website of the project can be found here: https://eycb.eu/mind/

Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.]]>https://api.spreaker.com/episode/73817913Thu, 13 Aug 2026 23:13:41 +0000Udruga Better MeIn this episode, Sofiya, a psychology graduate and certified yoga instructor, explains what meditation is and what its purpose is. Meditation is not about sitting still and thinking about nothing; rather, it is about learning to be present in the...We discuss the different stages of meditation according to yoga and explore its positive effects on the brain, mental health, and overall well-being. At the same time, meditation is not a cure-all and may not be helpful when a person does not have the right mindset or is experiencing certain mental health conditions, such as psychosis, mania, severe depression, substance use disorders, or eating disorders.
Sofiya also shares her personal experience with meditation, along with practical tips and tricks for turning meditation into a sustainable and rewarding habit.

For useful links and more info about meditation CLICK HERE

The jingle of this podcast is based on "Graceful" by Yigit Atilla, released in Creative Commons under CC BY-ND license. Download the original track at https://www.jamendo.com/track/1940942/graceful

The podcast is a part of the Erasmus+ KA2 strategic partnership project. The official website of the project can be found here: https://eycb.eu/mind/

Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.]]>1946meditation,mentalhealth,mind,mindfulnessfalse1fullYoga Nidra (Deep Relaxation Meditation)https://www.spreaker.com/episode/yoga-nidra-deep-relaxation-meditation--73818525Yoga Nidra (Deep Relaxation Meditation)

Yoga Nidra is a guided meditation practice for deep physical relaxation while the mind remains awake, aware, and focused. It is a structured relaxation and meditation practice in which the practitioner remains physically still and follows the teacher’s voice. The attention is gradually directed away from external stimuli and towards bodily sensations, breathing, intentions, and visualisation.The practice aims to create deep physical, mental, and emotional relaxation while supporting greater self-awareness and inner transformation.

The main purposes of Yoga Nidra are to:

Fully relax the body
Remain mentally alert and aware while the body relaxes
Turn attention inward and withdraw from external stimuli
Release physical and emotional tension
Create space for observing thoughts, feelings, and sensations without reacting to them
Replace unhelpful patterns, such as chronic tension or emotional habits, with healthier ones
Connect with and reinforce a personal intention, known as a Sankalpa

Yoga Nidra may provide a range of physical, mental, and emotional benefits. It can:

Release deep physical tension
Promote relaxation and a greater sense of physical well-being
Support circulation, oxygen flow, and energy
Reduce feelings of anxiety and emotional distress
Support people experiencing depression and cravings as part of a broader approach to well-being
Improve sleep quality
Support emotional healing and processing
Build clarity, calmness, and self-awareness
Reinforce positive behavioural and habit changes through the Sankalpa
Help the practitioner develop a greater awareness of bodily sensations, thoughts, and emotions
Provide a strong sense of rest and rejuvenation

The practitioner is expected to:

- Lie completely still throughout the practice
- Follow the teacher’s voice and instructions
- Remain awake and focused rather than intentionally falling asleep
- Direct attention inward and observe bodily sensations
- Observe sensations, thoughts, and feelings without reacting to them
- Repeat the chosen intention clearly and with intent
- Engage with the guided visualizations and use their imagination
- Allow the body to relax fully without forcing or controlling the experience
- Gradually return their awareness to the body and surroundings at the end of the practice

Fully relax the body
Remain mentally alert and aware while the body relaxes
Turn attention inward and withdraw from external stimuli
Release physical and emotional tension
Create space for observing thoughts, feelings, and sensations without reacting to them
Replace unhelpful patterns, such as chronic tension or emotional habits, with healthier ones
Connect with and reinforce a personal intention, known as a Sankalpa

Yoga Nidra may provide a range of physical, mental, and emotional benefits. It can:

Release deep physical tension
Promote relaxation and a greater sense of physical well-being
Support circulation, oxygen flow, and energy
Reduce feelings of anxiety and emotional distress
Support people experiencing depression and cravings as part of a broader approach to well-being
Improve sleep quality
Support emotional healing and processing
Build clarity, calmness, and self-awareness
Reinforce positive behavioural and habit changes through the Sankalpa
Help the practitioner develop a greater awareness of bodily sensations, thoughts, and emotions
Provide a strong sense of rest and rejuvenation

The practitioner is expected to:

- Lie completely still throughout the practice
- Follow the teacher’s voice and instructions
- Remain awake and focused rather than intentionally falling asleep
- Direct attention inward and observe bodily sensations
- Observe sensations, thoughts, and feelings without reacting to them
- Repeat the chosen intention clearly and with intent
- Engage with the guided visualizations and use their imagination
- Allow the body to relax fully without forcing or controlling the experience
- Gradually return their awareness to the body and surroundings at the end of the practice

Reduce anxiety, overthinking, and mental tension
Create emotional distance from difficult thoughts and experiences
Encourage self-trust and a sense of safety
Identify and transform limiting beliefs through affirmations and visualization
Promote deep physical and nervous system relaxation
Use symbolic imagery to support emotional release and personal transformation
Create a sense of openness, surrender, and connection to a higher source or personal meaning

Benefits: the practice may support relaxation, emotional regulation, self-reflection, and positive thinking through its combination of breathing, visualization, focused attention, and affirmations.

Psychological benefits:

Reduction of anxiety and overthinking
Creation of emotional distance from painful thoughts and experiences
Softening of inner criticism
Building of self-trust
Encouragement of reflection on limiting beliefs and development of more positive beliefs
Restoration or strengthening of a sense of safety
Increased feelings of openness, acceptance, and emotional calm
Creation of a structured space for focusing on personal intentions and desired changes

Somatic benefits:

Promotion of deep nervous system relaxation
Release of muscle tension
Improvement and slowing of the breathing rhythm
Encouragement of a calmer heart rate
Creation of an overall feeling of physical relaxation and rest

The practitioner is expected to:

Breathe deeply and relax physically
Follow the teacher’s instructions throughout the visualization
Visualize the energy journey upward from the Earth
Imagine moving through the different planes and layers of light
Experience the white light and remain open to the process
Visualize the energy sphere above the head
Place personal intentions, beliefs, desires, and positive qualities into the sphere
Allow themselves to emotionally surrender and trust the process
Remain receptive and open to the suggested “downloads”
Repeat or mentally engage with the affirmations provided by the teacher
Stay focused on the visualization while allowing thoughts and emotions to arise without resistance

Reduce anxiety, overthinking, and mental tension
Create emotional distance from difficult thoughts and experiences
Encourage self-trust and a sense of safety
Identify and transform limiting beliefs through affirmations and visualization
Promote deep physical and nervous system relaxation
Use symbolic imagery to support emotional release and personal transformation
Create a sense of openness, surrender, and connection to a higher source or personal meaning

Reduction of anxiety and overthinking
Creation of emotional distance from painful thoughts and experiences
Softening of inner criticism
Building of self-trust
Encouragement of reflection on limiting beliefs and development of more positive beliefs
Restoration or strengthening of a sense of safety
Increased feelings of openness, acceptance, and emotional calm
Creation of a structured space for focusing on personal intentions and desired changes

Somatic benefits:

Promotion of deep nervous system relaxation
Release of muscle tension
Improvement and slowing of the breathing rhythm
Encouragement of a calmer heart rate
Creation of an overall feeling of physical relaxation and rest

The practitioner is expected to:

Breathe deeply and relax physically
Follow the teacher’s instructions throughout the visualization
Visualize the energy journey upward from the Earth
Imagine moving through the different planes and layers of light
Experience the white light and remain open to the process
Visualize the energy sphere above the head
Place personal intentions, beliefs, desires, and positive qualities into the sphere
Allow themselves to emotionally surrender and trust the process
Remain receptive and open to the suggested “downloads”
Repeat or mentally engage with the affirmations provided by the teacher
Stay focused on the visualization while allowing thoughts and emotions to arise without resistance

Shifting attention to the body
Activating the parasympathetic nervous system
Creating inner spaciousness
Reducing mental noise

Potential benefits for the practitioner:

Mental quietness, slower thoughts, reduced head pressure
Calmer nervous system, grounded presence
Emotional stability, clearer thinking, better focus
Easier decision-making, reduced anxiety, improved sleep
Greater self-trust
Long-term practice builds:
Lower reactivity, higher emotional regulation
Better concentration and memory
Less catastrophizing, more inner peace

Shifting attention to the body
Activating the parasympathetic nervous system
Creating inner spaciousness
Reducing mental noise

Potential benefits for the practitioner:

Mental quietness, slower thoughts, reduced head pressure
Calmer nervous system, grounded presence
Emotional stability, clearer thinking, better focus
Easier decision-making, reduced anxiety, improved sleep
Greater self-trust
Long-term practice builds:
Lower reactivity, higher emotional regulation
Better concentration and memory
Less catastrophizing, more inner peace

The podcast is a part of the Erasmus+ KA2 strategic partnership project. The official website of the project can be found here: https://eycb.eu/mind/

Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.]]>392health,meditation,mental,mentalhealth,mind,overthinking,relaxationfalse4fullMIND Meditationhttps://www.spreaker.com/episode/mind-meditation--73818524Mindfulness, Inclusion, Non-judgment, and Diversity.

Through gentle awareness of the breath and body, you will be encouraged to observe your thoughts and emotions with openness and curiosity, without judgment. As the meditation unfolds, you will reflect on the importance of embracing diversity, recognizing our shared humanity, and creating space for compassion, both for yourself and for others.

Whether you are a youth worker, educator, or simply someone seeking greater presence and understanding, this practice offers an opportunity to foster self-awareness, empathy, resilience, and a deeper sense of connection.

May this meditation inspire you to approach yourself and those around you with kindness, acceptance, and an open heart. Take a moment to pause, breathe, and reconnect with the present.

The podcast is a part of the Erasmus+ KA2 strategic partnership project. The official website of the project can be found here: https://eycb.eu/mind/

Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.]]>https://api.spreaker.com/episode/73818524Thu, 13 Aug 2026 23:15:03 +0000Udruga Better MeThis guided meditation invites you to cultivate mindfulness while exploring the core values of the MIND project: Mindfulness, Inclusion, Non-judgment, and Diversity. Through gentle awareness of the breath and body, you will be encouraged to observe...Mindfulness, Inclusion, Non-judgment, and Diversity.

Through gentle awareness of the breath and body, you will be encouraged to observe your thoughts and emotions with openness and curiosity, without judgment. As the meditation unfolds, you will reflect on the importance of embracing diversity, recognizing our shared humanity, and creating space for compassion, both for yourself and for others.

Whether you are a youth worker, educator, or simply someone seeking greater presence and understanding, this practice offers an opportunity to foster self-awareness, empathy, resilience, and a deeper sense of connection.

May this meditation inspire you to approach yourself and those around you with kindness, acceptance, and an open heart. Take a moment to pause, breathe, and reconnect with the present.

The podcast is a part of the Erasmus+ KA2 strategic partnership project. The official website of the project can be found here: https://eycb.eu/mind/

Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.]]>735meditation,mind,mindfulness,relaxationfalse5full