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Fiona Chapman's Podcast @thechapwellmethod
Worry less, stress less and build your confidence. Fiona Chapman MA is a talking therapies therapist, specialising in stress and anxiety. Qualified in Cognitive Behavioural Therapy, Clinical Hypnotherapy, Psychotherapy, Coaching and Counselling, EMDR, NLP Master and Trainer, Reiki Master and Trainer and certified meditation and yoga instructor. Fiona has published two books in her specialist area helping people learn how to master stress and anxiety and continues to research and teach how mindfulness can effortlessly become part of our everyday life rather than stress and anxiety. Fiona also enjoys creating her healing garden, looking after her son's many dogs, bowling and time at home with family and friends.
A bit from me about my work - My driving passion and purpose is to make everyone aware that experiencing stress, anxiety, depression and a whole range of negative emotions is about being human and a lack or gap in our education leaves us powerless to work with ourselves to achieve our best experience of successfully being human. All my work and writing looks to address this gap in our education so a successful rather than stressful life becomes a real choice for all of us.
This podcast is a place for you to access the extensive library of mindfulness based meditations some very short and a some longer but all designed to help you fit them into your life to meet your needs. My meditations, tools and techniques combine mindfulness and the neuroscience to support you through stress, anxiety and the challenges of modern day life.
My latest project is my 'Creating Space Method'. Its Core Philosophy is 'Creating space within experience, not escaping it'. This practice is not about removing thoughts or feelings, or stepping away from them. It is about making room for them, so they can be experienced without taking over. “This is here… and you are here… and there is space around it.”
Core Intention of Creating Space
To create space so there is room for being human—
without being dragged down by thoughts, emotions, feelings or pressure.
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© 2026 Fiona M Chapman MA. All rights reserved. This document and its contents are the intellectual property of Fiona M Chapman MA. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical
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Fiona Chapman's Podcast @thechapwellmethod
Observer Self Meditation
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
The Observer Meditation explores the benefits for you to detach from your internal thoughts and feelings— helping us accept who we are and allow compassion to flow for ourself.
Developing our ability to take an observer viewpoint can help us put some distance between who we are and any problem areas, relationships, issues in our life. Helping us to move past the ego and over identifying with those problem areas in life regardless of whether they are temporary or permanent.
To begin the exercise, follow these steps:
- Take a comfortable seated or lying on your back position.
- Let yourself settle into your body and your mind.
- Softly close your eyes or lower your gaze and stare at a fixed point.
- Feel your body grounded in that place/seat.
- Notice any thoughts and or emotions you are experiencing now. Aim to observe any thoughts and focus on just being here in this moment to moment. Aim to let go of thoughts as they arise and pass through.
- Focus your attention inward - first to a mental image of the room you’re in. Picture yourself from the outside as you sit/lie, exactly as an outsider might. Next, shift your attention inwards into your skin. Aim to feel your skin as you are sitting/lying down.
- Aim to imagine the shape that your skin is making as it comes into contact with firmer surfaces.
- Now move your awareness toward any physical sensations you are experiencing. As you feel each one, acknowledge its existence before letting your awareness let go of it and move on to another sensation.
If you find any emotions coming up, recognize them and create space for them, accept them and give them room to come and go. Then bring your attention back to your observing self—your feelings and thoughts are there, but you are separate from them, noticing them. This is the “Observer you”.
This exercise can be continued for as long as desired, or just be as long as a single stage. However you use this meditation you are building your capacity to create space between you, your thoughts and feelings. From a single minute to longer these stages will help you develop your mindful practice - being an observer of yourself, your human experience. Be patient with yourself and avoid the desire to judge or react or when you notice you are doing this just direct your mind to your breath.
The goal of evoking the Observing Self is to enter observer mode which allows you to step back from yourself and your experienc
This is the first of your 'Three Keeper Habits' helping you build your calm muscle, your confidence and self esteem and use your natural talents and strengths. More about this and the power of your mind in my latest book How to 'Mind Your Gap' between Success and Stress - Book 1 The Three Keeper Habits available on amazon in both ebook and paperback. https://www.amazon.co.uk/dp/1805417584/ref=sr_1_2?crid=1R6T9Y6E7RZ&dib=eyJ2IjoiMSJ9.J3egTII9ErwGaTACYYYCYmFXglcnwNSSSgchxXf4grsdJO4nWGBXFuPYRIMzMVZtGHAE6v4jqPJQSSFtSuG-R0-34e4ttUby_Urk9RQv-_YYUUD65I9r011Nu1NQS9_ml4EnYZt94vCYRra470AuO4sjU5IQ6u3aJ--Tx01z1BBKT1VZmkNMpitshy_SS0rrcbx7A6nqgJj0R7DjaQ_x537CCZWVRaJ9f3dybNHCLOE.X6HpmBjO86WQgm0ryGvt106qgyRVvlJTl_UuuBXj7JQ&dib_tag=se&keywords=fiona+chapman&qid=1759060036&sprefix=fiona+chapman%2Caps%2C132&sr=8