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.
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