These guided meditations are designed to support wise and loving care (for self, others and the world).

Free daily Wellness and Compassion sessions for health workers:

Mon. 2.30-2.45pm - Guided Mindfulness

Tue. 2.30-2.45pm Guided Kindness or Compassion

Wed. 2.30-2.45pm Guided Gratitude & Joy

Thu. 2.30-2.45pm Self Compassion 

Fri. 2.30-2.50pm Deep Relaxation 

Plus 10.00-10.10am Mon-Fri - Guided Mindfulness

Mini-presentations ('Wellness Soundbites') most days of the week 2.45-3.15pm. 

Topics include Deep relaxation, Mindfulness, Kindness, Compassion, Self-compassion, Gratitude, Joy, Positive psychology (Vitality, Rest, Exercise, Nutrition, Savouring, Relationships, Goals, Nature, Positivity, Letting go, Learning, Meaning, Coaching (Listening, Asking, Offering).


Special series include: The What, Why & How of Self-compassion, The What, Why & How of Mindfulness, The What, Why & How of Kindness and Compassion, The What, Why and How of Gratitude and Joy, Deeper listening for better care, connection & communication, How to ask enabling questions.

To join these free offerings please email me for a monthly schedule of topics and the Zoom video/audio meeting number. Or click on the PDF icon:








For science-based wellness strategies (especially important during COVID-19), checkout the Wellness Flower!

Tip: Download and print the Wellness Flower and post it on your fridge. Each week choose one Wellness Skill and take 1-3 small actions that help you practise this skill. 

Meditation by the sea

"Close your eyes
fall in love
stay there"


Gratitude meditation (5mins) For Someone & 5 Things
00:00 / 05:44
Gratitude meditation (10mins) Someone, 5 Things, TFG, Self, Neutral
00:00 / 10:13
wellness flower (www. hkm) (1).jpg

For information about:
1) ONFIRE (supporting Children in families affected by mental illness) or Slow Coach Programs, or 2) InsideOut or UpSideDown coaching, or
3) Humankind Australia, 
please contact Nickolas at