Next Move Therapy
Process-Based Therapy (PBT) in Moray & Online
Free Guided Meditation App
Here is a free, simple and straightforward meditation app called Meditation RX by Meditation Oasis you can use. There is a choice of several guided meditations with SOS, stress relief and pain relief options - each between 5-20 minutes long.
https://play.google.com/store/apps/details?id=com.meditationoasis.meditationrx&pcampaignid=web_share
What Science Says:
Meta-analysis (Nature Human Behaviour, 2021): Meditation is as effective as therapy for anxiety/depression.
Key factor: Consistency (daily 5–10 mins > occasional hour-long sessions).
Anxiety? Try mindfulness + physiological sigh (inhale 4 sec, exhale 6 sec).
Depression? Combine mindfulness + loving-kindness.
Trauma? Use body scan + grounding techniques (e.g., 5-4-3-2-1 method).
Safety Note:
If you have PTSD or psychosis, avoid long solo sessions; seek guided support.
How: Focus on your breath or body sensations; when your mind wanders, gently return attention to the present.
Why?
Gold-standard for reducing anxiety and preventing depressive relapse.
Increases gray matter in brain regions linked to emotional regulation.
Dose: 10–20 mins/day.
How:
"Let’s begin by settling into a comfortable position—sit upright but relaxed, hands resting gently. Close your eyes or soften your gaze. Take a slow breath in... and out. Notice where your body holds tension—perhaps your shoulders, jaw, or hands. With each exhale, let that tension melt away. Breathe in... and out."
"Bring your attention to your breath. Feel the rise and fall of your chest. If your mind wanders, gently guide it back, like returning home. There’s nowhere else to be right now—just here, with kindness."
"Now, turn that kindness inward. Silently repeat these phrases to yourself:
‘May I be happy.’
‘May I be healthy.’
‘May I be safe.’
‘May I be free from suffering.’
If doubt arises—thoughts like ‘I don’t deserve this’—acknowledge them without judgment, then return to the phrases. This is how we rewire self-compassion."
"Think of someone you feel neutral about—a neighbor, a coworker, a stranger. Picture them and offer:
‘May you be happy.’
‘May you be healthy.’
‘May you be free from suffering.’
This stretches your capacity for empathy beyond familiar circles."
"Now, bring to mind someone who’s caused you pain. Hold them lightly in your thoughts and say:
‘May you find peace.’
‘May you heal.’
If resistance comes up, breathe into it. You’re not excusing their actions—you’re freeing yourself from the weight of resentment."
"Finally, extend this wish to all living beings, everywhere:
‘May all beings be happy.’
‘May all beings be free from suffering.’
Imagine these words radiating outward like sunlight, touching everything in their path."
"Gently return your focus to your breath. Wiggle your fingers and toes. When you’re ready, open your eyes. Notice how you feel—lighter, softer, perhaps more open. Carry this warmth with you."
"What surprised me about this practice?"
Why?
Boosts compassion and reduces anger/social isolation.
Lowers inflammation markers linked to stress.
Dose: 5–15 mins/day.
How: Mentally scan your body from toes to head, noticing sensations without judgment.
Why?
Helps release stored tension (common in PTSD/chronic stress).
Improves interoception (body awareness), which is often dysregulated in anxiety.
Dose: 10–20 mins/day.
How: Silently repeat a personalized mantra to settle the mind.
Why?
Reduces mind-wandering (studied in ADHD).
Lowers cortisol more than mindfulness in some studies.
Note: Requires training (paid program).
How: Recognize, Allow, Investigate, Nurture (a 4-step process for difficult emotions).
Why?
Breaks cycles of rumination and shame (Tara Brach’s research).
Combines mindfulness and self-compassion.