The Mindfulness Revolution Podcast

 Happy New Year. May 2026 be full of health, prosperity and love. This month’s meditation follows a slightly different format. It will be a mini cacao ceremony where I first invite you to mindfully drink a cup of ceremonial cacao and then meditate on how you can occupy your place in the world with compassion.  Recipe: 150ml milk, oat, almond milk or tea10 gram ceremonial cacao or dark chocolate with high cacao contents  Optional:Sugar to tasteCinnamonVanilla sugar or pasteA drop of rose water  Method:Pour liquid into a small pot and slowly heat it. Do not boil. Add chocolate to melt and spices.  Careful with rosewater as it can overpower all other flavours easily.  Stir to fully melt chocolate and pour into your favourite mug.   Not sure which ceremonial cacao to purchase?I love Ora Cacao and their Latin American flavours and am ambassador for them. I receive a small fee when you use my referral code.  Receive 10% off your first order of Ora Cacao by using my referral code as you would use a discount code ASTRID98087 https://ceremonial-cacao.com/ Meditation Script / Voice by Astrid Bernkopf Stock media provided by Darri Logi Skúlason / Pond 5  Copyright and intellectual Property Astrid Bernkopf 2026 Subscribe on Patreon: http://patreon.com/DrAstridBernkopf(NB: Patreon has surcharge for IOS sign up, but not web access or android)  Newsletter of podcast https://mindfulnessrevolution.substack.com Website https://www.themindfulnessrevolution.co.uk 

The festive season can quickly become stressful and we easily get overstimulated. In this meditation, we focus on relaxing our bodies and tuning in with our feelings. Whenever you need a few minutes to reset, feel free to replay this meditation.  Includes: -              Introduction and settling in-              Focus on breath-              Body relaxation-              Tuning in with thoughts, emotions and our inner self  Mediation Script / Voice by Astrid BernkopfStock media provided by Oleksandr Chukhlib / Pond 5 Subscribe on Patreon: http://patreon.com/DrAstridBernkopf(NB: Patreon has surcharge for IOS sign up, but not web access or android)  Newsletter of podcast https://mindfulnessrevolution.substack.com Website https://www.themindfulnessrevolution.co.uk  

November was a beautiful month with crisp air, frost and getting warm clothing out. This meditation focuses on the loving energy we have in our hearts. We first bathe in it and then send it out to someone else.  Includes:-              Introduction and settling in-              Focus on breath-              Sensing heart / centre of chest and imaging warmth in it  Meditation Script / Voice by Astrid Bernkopf Stock media provided by Darri Logi Skúlason / Pond 5   Subscribe on Patreon: http://patreon.com/DrAstridBernkopf(NB: Patreon has surcharge for IOS sign up, but not web access or android)  Newsletter of podcast https://mindfulnessrevolution.substack.com Website https://www.themindfulnessrevolution.co.uk Discount for Twelve Nights of Christmas meditation series: CHRISTMAS25valid until 21 Dec 2025Sign up to my newsletter and receive 10% off the entire range of the Christmas boutique

October displays stunning colours in nature. This month’s meditation is inspired by autumnal colours and morning mists. You will walk through a misty forest and let the sun dissipate the mist.  Includes: -              Introduction-              Settling in-              Focus on breath-              Guided visualisation of walk through misty forest or park   Meditation Script / Voice by Astrid Bernkopf Stock media provided by Darri Logi Skúlason / Pond 5  Subscribe on Patreon: http://patreon.com/DrAstridBernkopf(NB: Patreon has surcharge for IOS sign up, but not web access or android)  Newsletter of podcast https://mindfulnessrevolution.substack.com Website https://www.themindfulnessrevolution.co.uk 

September is a busy month with jobs and schools picking up again. Often, we forget to take time for ourselves and some moments of rest. This meditation uses the idea of a dimmer switch to reduce the outside noise and find our inner sense of calm.  Includes:-              Introduction-              Focus on settling -              Calming breath-              Visualization to reduce visual, aural and physical input Meditation Script / Voice by Astrid Bernkopf Stock media provided by Oleksandr Chukhlib/ Pond 5  Subscribe on Patreon: http://patreon.com/DrAstridBernkopf(NB: Patreon has surcharge for IOS sign up, but not web access or android)  Newsletter of podcast https://mindfulnessrevolution.substack.com Website https://www.themindfulnessrevolution.co.uk 

August is the month of sunshine, holidays and beach. This meditation focuses on relaxation by visualizing a walk at the beach and laying in warm sand.  Includes:-              Introduction-              Focus on breath-              Visualization of warm sun and sand  Meditation Script / Voice by Astrid Bernkopf Stock media provided by Nevin Bozan / Pond 5  Subscribe on Patreon: http://patreon.com/DrAstridBernkopf(NB: Patreon has surcharge for IOS sign up, but not web access or android)  Newsletter of podcast https://mindfulnessrevolution.substack.com Website https://www.themindfulnessrevolution.co.uk 

This 15 minute Midsummer meditation reflects on glimmers and uses visualization of a summer night and fireflies. The meditation first guides you to settle, uses a body scan and visualization of a fireplace and meadow with fireflies. The glimmer of fireflies will be connected to glimmers in life – small gestures of kindness.   Meditation Script / Voice by Astrid Bernkopf Stock media provided by Darri Logi Skúlason / Pond 5  Newsletter of podcast https://mindfulnessrevolution.substack.com Website https://www.themindfulnessrevolution.co.uk

Episode 3 offers an adapted 15 minute Loving Kindness meditation drawing on the image of a rose opening its petals. The episode contains images of a flower unfurling and spreading its scent, body scan, sending out loving energy to one’s body, loved ones and the world.   Meditation Script / Voice by Astrid Bernkopf Stock media provided by Darri Logi Skúlason / Pond 5 

Episode 2 brings a full moon sleep meditation to support slowing down and drifting into sleep. This episode contains visualisation of night, darkness and the full moon. Meditation Script/Voice by Astrid BernkopfStock media provided by Christos Anestopoulos / Pond 5

This month's episode brings a spring meditation including: slow breaths to settle, body scan and visualisation of spring. Don't forget to subscribe to receive new episodes each month.

Festive Slow Down Meditations present a 10-minute series of consciously resting and switching off. Week 5 is the final in this series and uses the image of a candle to spread our inner light. Join Astrid Bernkopf and take a few minutes for yourself and your wellbeing. For information on upcoming projects and meditation series, sign up to the Newsletter via ⁠Substack⁠.

Festive Slow Down Meditations present a 10-minute series of consciously resting and switching off. Week 4 turns to Loving kindness meditation and shares a mantra with others. Join Astrid Bernkopf and take a few minutes for yourself and your wellbeing.   For information on upcoming projects and meditation series, sign up to the Newsletter via ⁠Substack⁠.

Festive Slow Down Meditations present a 10-minute series of consciously resting and switching off. Week 3 turns inwards and lets thoughts and emotions blow over following a Buddhist metaphor. Join Astrid Bernkopf and take a few minutes for yourself and your wellbeing. For information on upcoming projects and meditation series, sign up the Newsletter via Substack.

Join Astrid Bernkopf for a 10 min meditation to slow down during the hectic festive season. The second week takes a look at noise. Take 10 mins out for your day to tune in with your body and be. A warm blanket to wrap yourself in is recommended for this type of meditation.  

Join Astrid Bernkopf for a meditative Slow Down in the weeks leading up to Winter Solstice. Each Saturday, a short meditative video will be released to help you slow down, breathe and go through the darker time of the year with awareness and ease. Starting Sat 23rd Nov, a weekly meditative video will be posted on Instagram, Facebook, Substack and Youtube inviting you to pause your hectic life and take some time to breathe and be. If you wish to have it straight to your inbox, sign up to my newsletter and receive them easily wherever you are. Let's take some time to shift into the slow lane.

The Mindfulness Revolution podcast Episode 8 – Meditative Journey through a wintery forest This episode works on offering participants more options to customise the experience. You will have the option to either focus on breath or the heart beat. A second option is to prolong the visualisation on top of a wintery mountain by pausing the recording. Please ensure that you ground again coming out of any meditation before continuing with your day. The meditation contains: rotation of body (naming and sensing body parts), breath / heart beat awareness and visualisation (walk through a winter forest and resting on a clearing overlooking a valley at full moon).

Episode 7 uses visualization and takes the participant to a forest.  There is an option to either have the forest bathed in sunlight or to have a cleansing rain.

Episode 6 is a longer deep relaxation mediation in the style of Nishala Joy Devi's yoga nidra for heart health. It contains rotation of consciousness, breath awareness and focus on sensations. Please ensure that you ground well having finished the mediation and do not get up too quickly. Drink water and avoid handling machinery or driving. 

This episode focuses on small steps we can implement to ensure that lifestyle changes are successful. We will reflect on New Year's Resolutions and our struggle to keep to them. Tune in to reflect on how small changes can lead to big impact.  Please note that any advice here is for the average healthy person. Any changes and recommendations made by health professionals should take priority to advice provided in the podcast. 

At winter solstice, nature takes a short moment to pause. In this episode, we focus on a relaxing meditation observing the pause between breaths. Take a moment to step back from the festive bustle and relax at a warm fire place.