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Episode 26

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Published on:

17th May 2025

BONUS - Mindful Meditation of Body and Breath

Hi there and a very warm welcome to Season 6 Episode 26 of People Soup, it's Ross McIntosh here.

 This week, it's a special bonus episode. In fact it's an extract from the previous episode. It's a practical, mindfulness meditation exercise which takes about 7.5 minutes. If you want to hear more about the background and introduction - have a listen to the previous episode, number 25. This episode is presented for those who might like to use the recording for a regular practice, with a minimal intro and no outro - it's a mindfulness meditation of body and breath - I hope it's useful.

For those of you who are new to People Soup - welcome - it's great to have you here - I aim to provide you with ingredients for a better work life from behavioural science and beyond. For those of you who are regular P Soupers - thanks for tuning in - we love it that you're part of our community.

Here's the People Soup Website.

And you can subscribe to the People Soup YouTube Channel here.

Visit Ross' Website.

Connect with Ross on LinkedIn

People Soup on Instagram which also features plenty of Ross' photos of the Andalusian life.

Transcript

Ross: [:

Have a listen to the previous episode number 25. this bonus episode is presented for those who might like to use the recording for a regular practice with minimal intro and no outro. mindfulness meditation of body and breath, and I hope it's useful

s lying down or sitting in a [:

Allow your spine to be upright in what we call a dignified posture. And if it's comfortable for you, allowing the eyes to close or just go unfocused on whatever's in front of you

he, a particular temperature.[:

Just registering that sensation moment by moment. And if there's nothing to notice, that's fine. We're not looking to create anything. We're just looking to hone our noticing skills and acknowledge what's there right now.

in, noticing sensations here [:

Maybe noticing sensations of clothing in contact with your skin. Perhaps noticing sensations deep inside,

whatever there is to notice. Just registering that.

And on the next in-breath, expanding that spotlight of attention once more to take in the torso, the chest, letting that spotlight rise to cover the back as well. Allowing the attention to spill down each arm, the left arm, and the right arm, right to the fingertips.

ere any sensations to notice [:

and again, you might find your mind's wandered off. It's completely natural and normal human response. And if you do notice, your mind is wondered. Just see if you can gently yet firmly bring it back to the body,

noticing what sensations there are in this moment,

eks, the mouth, and the chin.[:

Perhaps noticing the expression on your face right now.

And now as we try to hold a full body in our attention. Noticing the posture too, holding the whole body in our attention.

And on the next in breath, allowing that attention on the whole body to dissolve into the background, allowing it to fade away and bringing the spotlight of attention to the center of the body. To the abdomen, the tummy, and the sensations of breathing

n breath and one out breath, [:

As best you can, allowing the breath to breathe itself, not looking to alter the way you're breathing, just following its natural flow.

And if your mind's anything like mine, you might notice it's been hooked away.

And if you do notice that. Just see if you can notice where it went. Then gently yet firmly bring the attention back to the tummy and that inward and outward movement with each breath,

thout my voice just to allow [:

And just know that the breath is always there

en you're ready. Just gently [:

Maybe give your body a bit of a stretch. Your legs, your arms, stand up, have a shake. Just bring yourself back into the present moment.

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About the Podcast

People Soup
Real conversations about work, leadership and being human.
Grounded in behavioural science, each episode is packed with practical ideas you can put into practice straight away.

The name People Soup comes from a quote by Abraham Maslow:

"A first-rate soup is more creative than a second-rate painting."

I've always loved that idea. Creativity isn't confined to art. It shows up in how we live, work, lead and relate to one another.

Work can sometimes feel like a soup: a rich, sometimes bewildering mix of people, personalities, decisions, pressures, relationships and unexpected challenges. Every day we're trying to make sense of the ingredients we've been given.

Behavioural science doesn't remove the complexity, but it gives us practical ways to navigate it. It offers ideas, skills and evidence-based tools that help us respond more effectively—to ourselves, to other people and to the situations we face.

That's what People Soup is all about.

Through conversations, solo episodes and practical tools, People Soup explores how behavioural science—and particularly Acceptance and Commitment Therapy (ACT)—can help us lead, work and live with greater purpose, psychological flexibility and practical wisdom.

About your host

Profile picture for Ross McIntosh

Ross McIntosh

I'm Ross McIntosh, a business psychologist, coach and facilitator, with over 30 years' experience helping people thrive at work.

People Soup grew from a simple belief: work is an important part of life, but it doesn't have to come at the expense of our wellbeing, our relationships or our values.

Each episode explores the realities of work, leadership and being human through the lens of behavioural science. Sometimes that's a conversation with an inspiring guest. Sometimes it's a short "Quick Spoon" offering a practical idea you can put into practice straight away.

My work is grounded in Acceptance and Commitment Therapy (ACT), an evidence-based approach that helps people develop psychological flexibility: the ability to stay purposeful, adaptable and effective, even when life gets messy.

Whether you're leading a team, supporting others, or simply trying to navigate the pressures of modern work, my hope is that People Soup gives you practical tools, fresh perspectives and the confidence to take your next meaningful step.

A few things about me
Chartered Fellow of the CIPD.
Fellow of the Association for Coaching.
Research collaborator with City St George's, University of London.
Speaker, facilitator and leadership development consultant.
Founder and Host of the People Soup podcast.

When I'm not recording the podcast or working with clients, you'll usually find me reading, cycling, improving my Spanish, or enjoying life in southern Spain with my husband.