Let go of guilt: Julia Samuel

Izzy and Sharon Salzberg share how meditation can help nurture kindness and compassion for ourselves and others. Sharon is a meditation teacher and author who leads a guided meditation inspired by the loving-kindness practice to help us reconnect with warmth, generosity and care. The music that soundtracks Sharon's guided meditation was composed by Niamh O'Donnell and recorded by the BBC Scottish Symphony Orchestra exclusively for this episode. Whether you're just starting to meditate or you're a seasoned meditator, this is the perfect podcast for you. Music heard in this episode: Mendelssohn: Song without Words Op. 19 No. 1 Niamh O'Donnell: Dusk Ruminations Faure: Apres un reve Palestrina: Missa Hodie Christus Natus Est Sanctus

Izzy and Rebecca Dennis explore how we can consciously channel our inner strength and access it in a range of situations with the help of guided meditation. Rebecca is a breathwork coach and author who leads a guided meditation to help us build our ability to keep going when things get tough using our breath to support us. The music that soundtracks Rebecca's guided meditation was composed by Sarah Playford and recorded by the BBC Scottish Symphony Orchestra exclusively for this episode. If you’re brand new to meditation or you've tried it before, this series is the perfect place to pick it up from. Music heard in this episode: JS Bach: Brandenberg Concerto No. 6: II. Adagio Sarah Playford: The Cleaving Beethoven: String Quartet No.16 in F major

Izzy and Owen O'Kane look at how meditation can help us accept rather than fight our anxious self, which can transform our response to anxiety. Owen is a psychotherapist, mental health expert and author who leads a guided meditation which helps us let go of unintentional habits built around anxiety so we can gently reframe our anxious self. The music that soundtracks Owen's guided meditation was composed by Lillie Harris and recorded by the BBC Singers and viola player Scott Dickinson exclusively for this episode. Whether you're just starting to meditate or you're a seasoned meditator, this is the perfect podcast for you. Music heard in this episode: Beethoven: Piano Sonata No. 8 ii Adagio Lillie Harris: I'm With You Vivaldi: Concerto for lute in D major, RV 93

Izzy and Emma Tian Williamson explore what we mean by energy and how we can rethink it in terms of balance and flow helped by a mix of qigong and meditation. Emma is a mindfulness, yoga and qigong teacher who leads a guided meditation with mindful movement to gently reset our energy and restore our sense of flow. The music that soundtracks Emma's guided meditation was composed by Chris Gough and recorded by the BBC Scottish Symphony Orchestra exclusively for this episode. If you’re brand new to meditation or you've tried it before, this series is the perfect place to pick it up from. Music heard in this episode: Mozart: Piano Sonata No. 11: I. Andante grazioso Chris Gough: Meditations On Past Motifs Wagner: Siegfried Idyll

Izzy and Alex Mytton talk about how to loosen our grip on control and allow trust to form more deeply with the help of meditation. Alex is a producer, DJ, sound healer and retreat host who leads a guided meditation to encourage us to accept life's uncertainties and deepen our trust of ourselves and others. The music that soundtracks Alex's guided meditation was composed by Anna Appleby and recorded by the BBC Scottish Symphony Orchestra exclusively for this episode. Whether you're just starting to meditate or you're a seasoned meditator, this is the perfect podcast for you. Music heard in this episode: Bach: Sarabande from the French Suite No. 5 Anna Appleby: The Bay at the Back of the Ocean Mozart: Clarinet Quintet in A major, K.581