1/ continue with the body scan practice. I shall share the same as I did last week for this. I recommend this one from Rebecca Crane as she phrases it very well for those just starting a mindfulness practice. So I think it is great for a week 1 home practice. 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
If you wish to try some others. There are more here. I haven’t listened to them all myself, but the ones I have are good. However, in the first couple of weeks I would recommend sticking to just one guidance; trying others could become a distraction.
2/ If you didn’t do The Nine Dots Exercise then here it is.
3/ 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
4/ 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
6/ Finally here is a copy of the Mary Oliver pom I read at the end. summer day mary oliver
I am looking forward to hearing all about it next Tuesday 🙂