Dukkhaboy

Have felt worse


Leave a comment

MBSR week 5 October 2018

 

TNH tea

Home Practice

1/ This week I would like you to alternate  the sitting practice with either the body scan practice or the lying down mindful movement. Choose one of the body scan or mindful movement to go with the sitting practice and stick with it for the week rather than juggle 3 practices. By now with the body scan you will be familiar with a guided practice that works better for you and I recommend staying with that one. Click here to hear the Sarah Silverton one from previous weeks. While below is the one from Jon Kabat Zinn some of you have also been using.

There are more here as well.

2/ The lying down yoga practice I would like you to follow is here

 

3/ The sitting practice I would like you to follow can be found by clicking HERE

4/ The 3 step breathing space is a marvellous way of bridging formal practice and your daily life. Also it helps with noticing habitual stress reactions, whether you are using pro- or re-actively. Use this in relation to the stressful communication diary below if you wish.

 

5/ Complete the stressful communication diary. This is set out as the (un)pleasant ones were. Use it as a chance to develop awareness of difficult communications and exploring options for responding with greater mindfulness, spaciousness and clarity.  always remember that the breath is your anchor and that the three step breathing space is available if you wish to use it. If you have no difficult communications during the week, either remember some, or imagine communications that would fit in to your knowledge of yourself, and explore them. Once more I have linked the hot cross bun diagram to help you if you wish to refer to it.

home practice Hot cross bun

6/ As ever I also attach a copy of the Mindfulness Journal if you prefer if you want to keep that. Practice Record sheet 

6/ Last week I read a poem by Rumi called the Guest House, which you can read here. The Guest House Rumi

This week I read “A Reply to Rumi” which was written by an MBSR participant called Amy Newell. You can read that here. A Reply to Rumi

I am looking forward to hearing how it all went in two weeks time

Advertisements


Leave a comment

MBSR week 4 June 2018

 

TNH tea

Home Practice

1/ This week I would like you to alternate the body scan practice with the mindful movement.  Click here to hear the Sarah Silverton one from previous weeks. While below is the one from Jon Kabat Zinn some of you have also been using.

2/ The lying down yoga practice I would like you to follow is here

 

3/ A written guide to starting a sitting practice is here . Sitting mindfulness practice checklist You should be becoming familiar with this now. Finding time to practice this for 10-15 minutes a day will greatly help your mindfulness

4/ The 3 step breathing space is a marvellous way of bridging formal practice and your daily life. Also it helps with noticing habitual stress reactions, whether you are using pro or reactively. Here is a lovely guided version of it if you wish to use from Mark Williams.

 

5/ During your days I would like you to be aware of your stress reactors: look for how you react when unpleasant situations arise. You dont need to write anything down about this , like we did last week. However if that helps you reflect on them, there is the same sheet you used last week linked here along with the hot cross bun diagram.

Unpleasant experience diary

home practice Hot cross bun

6/ As ever I also attach a copy of the Mindfulness Journal if you prefer if you want to keep that. Practice Record sheet 

I am looking forward to hearing all about it next Tuesday 🙂


Leave a comment

MBSR week 3 September 2018

 

TNH tea

Home Practice

1/ This week I would like you to alternate the body scan practice with the mindful movement.  Click here to hear the Sarah Silverton one from previous weeks. While below is the one from Jon Kabat Zinn some of you have also been using.

2/ The lying down yoga practice I would like you to follow is here

 

3/ Complete the unpleasant events table and/ or use the hot cross bun diagram to help you unpack your pleasant experiences. Digital links to these if you want another copy are below

Unpleasant experience diary

home practice Hot cross bun

4/ The three step breathing space is a marvellous way of bridging formal practice and your daily life. It is definitely what I would call a portable practice. Here is a lovely guided version of it if you wish to use from Mark Williams. (If you missed this being led in this week’s practice then dont try it until next week)

4/ also do keep if you can your Mindfulness Journal or maybe using this simple table if you prefer. Practice Record sheet 

5/ A written guide to starting a sitting practice is here . Sitting mindfulness practice checklist

6/ Finally here is a copy of the poem I read at the end of the session. summer day mary oliver

 

I am looking forward to hearing all about it next Tuesday 🙂


Leave a comment

MBSR week 2 September 2018

 

TNH tea

Home Practice

1/ continue with the body scan practice. Here is a  body scan practice. This is the same one as last week, guided by Sarah Silverton.  Click here to hear it. Whilst below is the  version fromJon Kabat Zinn

2/ Complete the pleasant events table and/ or use the hot cross bun diagram to help you unpack your pleasant experiences. Digital links to these if you want another copy are below

Pleasant experience diary

home practice Hot cross bun

3/ Continue to intentionally bring moments of awareness during your day; bring some mindfulness into your routines You can find a mindfulness anchor in any moment in any day. the opportunity is always there.

4/ Also do keep if you can your Mindfulness Journal or maybe using this simple table if you prefer. Practice Record sheet 

5/ If you wish to try some sitting practice like we did at the end of the second session here is a checklist to help get you started. Try doing this one without any guidance. Sitting mindfulness practice checklist

I am looking forward to hearing all about it next Tuesday 🙂


Leave a comment

MBSR week 1 – September 2018

 

TNH tea

Home Practice

1/ Here is a  body scan practice. This is guided by Sarah Silverton and is the one I use the most at the moment. She leads it in such a clear and caring manner.  Click here to hear it. If you prefer to start this week with a 30 minute not a 45 minute practice here is a youtube one from Jon Kabat Zinn

2/ The Nine Dots Exercise is here in case you want another sheet because you’ve scribbled all over yours (!).

3/ Eat mindfully at least once in the week in the same way you ate the raisin with awareness of experiences and senses. Or maybe just a bite or two if a whole meal is too much. Whatever is good for you.

4/ Intentionally bring moments of awareness during your day; bring some mindfulness into your routines You can find a mindfulness anchor in any moment in any day. the opportunity is always there.

4/ Keeping a Mindfulness Journal or maybe using this simple table if you prefer. Practice Record sheet

I am looking forward to hearing all about it next Tuesday 🙂


Leave a comment

A slow walk on a Saturday morning

img_0294

The last three weeks of work, the first three weeks of the new school year, have been a combination of 100% full on and 100% non-stop with piles of new classes, new computers systems and new lessons. So waking up on this Saturday morning I decided to be in NO RUSH AT ALL. Instead of a usual sitting meditation or mindful movement I opted to do something different and walked out the front door with having no particular aim, apart from to take my time. Walking with no goal is a luxury difficult to pursue during the week and so it is one I love to cultivate and indulge in at other times.

Slow walking is likely brings less clarity than sat on the cushion where formality and routine allow for occasional slightly deeper moments of awareness. But slow (as opposed to mindful) walking has a looseness to it that means it is easier to blend practice and ‘normal life’. So I can be aware of the feeling in my feet for a few steps but then be distracted by having to step aside to allow a man and his dog to pass and or by the noise fumes of a bus pulling away and only sometime later being able to return to more mindful walking. Even early on a Saturday morning there are people and events to contend with so that just walking mindfully is not possible. But this mix can lessen the feeling of getting it wrong that often taints my formal practice.

But slow walking isn’t a cop out and a lesser activity than others. I find it helps increases my ability to sense my own surroundings. This morning I walked toward the town centre and so I was noticing features and details I have usually passed by in ignorance.

There was a tree half down from this week’s winds

img_0296img_0295

And there was goal/ basketball net play area

img_0297

And the chestnut cases

img_0299

Slow walking brings a focus and appreciation to what is around us. We can feel happier in our selves and our environment. It heightens awareness of our senses and adds an excitement to our moment-by-moment experience. But what I really like is I when I find it having a longer and more noticeable impact on the rest of my day. After slow walking this morning and without planning to, I was just aware of the fall of my feet on the kitchen lino and later on the sight of a female blackbird shuffling on the garden fence.

Slow walking enables us to better watch both our thoughts and people whistle past us. We can probably see ourselves in those figures which also means we can have more empathy for other people’s packed and stress-filled lives as well as our own. It is the pausing and deliberate deceleration that allows awareness and mindfulness to arise. Mindfulness is there always, but we have allowed it to become buried under all those other thoughts raking over our past or planning our futures. Slow walking can help us reconnect with our own experience in this moment especially if it is combined with a regular formal practice of mindfulness. This in turn can bring contentment, a feeling of gratitude for what we have and more empathy and compassion for our fellow human beings.


Leave a comment

#PedagooHampshire18 – “Mindfulness in the classroom the staff room”

pedagoohampshire18 logo

What a pleasure to present my few ideas and experiences of “Mindfulness in the classroom and the staffroom”

Since my session was at around 50% discussion I am not sure if the powerpoint as a standalone will be a true reflection of what happened and what was said. But nevertheless here it is pedagoo18Hamps The part about explaining how mindfulness works (or at least how I think it works) I had written earlier and posted here last week. Please do contact me on twitter @dukkhaboy if you want to learn more about establishing mindfulness for yourself, your classroom or your school.

Those who like the evidence behind mindfulness in schools and for young people can read Katherine Weare’s recent publication here with the much much shorter summary here Weare 2018 summary evidence only

If you wanted to read more about mindfulness from people A LOT more knowledgable than me then here is a brief review of books I have found very useful in my practice and understanding of mindfulness.

Also if you want to practice the 3 step breathing space I guided on Saturday, here is Mark Williams version of it.