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In automatic pilot mode, it is as if the body is doing one thing whilst the mind is doing something else. We do not intend to be preoccupied, it simply happens.

Week 1 - Waking Up from Automatic Pilot

This week we....

  • Discussed the group guidelines

  • Shared what we hoped to get out of the programme 

  • Practiced the 'Raisin Exercise'

  • Practiced the Body Scan ​ 

  • Took part in the Five Finger Gratitude Practice

Home Practice Invitation

Before starting this week's home practice, please read through the session notes by clicking on the notepad icon below. These notes will provide you with some background information, and some hints and tips to support your home practice. There is also a record sheet that you can print off to keep notes of your experiences of the practices.

This week's home practice invitation:

  • Formal Practice:  Body Scan Practice

If you can, practice the body scan exercise once a day. You can choose between the different length body scan practices. Don’t expect to feel anything in particular from doing the practice. In fact, give up all expectations about it. Just let your experience be your experience. Don’t judge it, just keep doing it, and we’ll talk about it next week. 

  • Informal Practice: Mindfulness of a Routine Activity

Choose one routine activity in your daily life and make a deliberate effort to bring moment-to-moment awareness to that activity each time you do it, just as we did in the raisin exercise. Possibilities include waking up in the morning, brushing your teeth, showering, drying your body, getting dressed, eating, driving, taking out the rubbish, shopping, and so forth. Simply pay close attention to what you are doing as you are actually doing it


  • New Habits in Daily Life:  Five Finger Gratitude Practice

Bring to mind five things for which you are grateful, counting them on your fingers and opening to and savouring the sensations of gratitude in the body as best you can.  In time, you can extend this practice and use ten fingers.

To find out more about why we begin with these practices, follow this link.

To access the audio files for the home practices:

  • Click on the dark blue play button to listen to a male voice, or the light blue play button to listen to a female voice.

  • If you wish to download the track, when the recording 'opens' on your screen, click the three dots to the side of the white play bar and select download to save a copy to your chosen device.

Session Notes

notes 2_edited.png

Ground Rules

Raisin Exercise


Gratitude Practice


Body Scan 15 mins

Body Scan 20 mins

Body Scan 30 mins

Body Scan 40 mins

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