1/ This week I would like you to alternate the body scan practice we have been doing with a lying down yoga practice. 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 one from Rebecca Crane I have linked before, 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/ 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
4/ The 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
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/ Here is a digital copy of the poem by Portia Nelson I read at the end of the session. Autobiography in Five Chapters poem
I am looking forward to hearing all about it next Tuesday 🙂