Pebbles in the Pond: A Deep Relaxation & Focus Meditation

Meredith McCarthy's NZACH Talk Time Podcast

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Kia ora — I’m Meredith McCarthy. Welcome to NZACH Talk Time.
This guided meditation helps your body relax deeply while training your mind to practise single-pointed focus. Using a gentle body-scan and the pebble-and-pond imagery, you’ll release tension, calm racing thoughts, and reconnect with the quiet wisdom inside you.

What this practice will help with:
• Deep physical relaxation (head, jaw, spine, hips and legs)
• Reducing stress, overwhelm and mental chatter
• Improving single-pointed attention and mindful presence
• Supporting restful sleep and nervous-system recovery
• Reconnecting with inner guidance — hearing that gentle “divine whisper”

How to use this video:
• Find a comfortable, safe place to sit or lie down.
• Use headphones for better immersion.
• If you need to fall asleep, let the meditation play; if you prefer to stay awake, practise gentle listening.
• This meditation is suitable for beginners and experienced meditators.

Timestamps
0:00 Welcome & gentle breathing
0:45 Body relaxation — head to toes
4:10 Eye focus and progressive blinking technique
6:00 Pebble & pond visualisation (mindfulness practice)
14:30 Closing — return, deepen, or drift to sleep

If you found this helpful, please like, comment, and subscribe — it helps others find these practices too. Share below how you felt after the practice or what you’d like next.

More from NZACH:
Website / Bookings: https://www.nzach.ac.nz

My private practice & bookings: https://www.meredithmccarthy.com/book-online
Contact: [email protected]
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Disclaimer: This meditation is a relaxation and mindfulness practice — not a substitute for medical or mental-health care. If you have concerns about your mental health or are experiencing severe symptoms, please seek professional help.