top of page
dandlelions.jpg

The breath and body offer an ever-present focus that we can use to reconnect us with the present, to gather and settle the mind, and to ease ourselves from states of ‘driven-doing’ into those of ‘mindful-being’.

Week 3 - Gathering the Scattered Mind

This week we....

  • Practiced a 5 minute hearing exercise

  • Practiced Mindful Stretching

  • Considered 'Finding an Anchor in the Body' when communicating with others.

  • Reflected on the home practice for Week 2

  • Practiced a sitting meditation (Awareness of the Breath and Body)

  • Considered the Unpleasant Experience's Calendar (part of Week 3 home practice)

  • Set Home Practice Invitation

Home Practice

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:

This week we use some formal practices that involve movement. If you have any neck, back or other health difficulties that may be made worse by these stretches and postures, please make your own decisions as to which (if any) of the movements to do.

  • Formal Practice: 

Practise one of the Stretch and Breath meditations on days 1, 3 and 5. If you prefer, you can link the shorter meditations highlighted in green (mindful stretch followed by the breath and body meditation)

Practise the Mindful Movement or Lying down Yoga Practice on days 2, 4 and 6.

 

You can access the meditation recordings via this webpage link: https://www.just-one-thing.co.uk/mbctl-3

 

  • Informal Practice: 

        Begin to notice unpleasant experiences.

Pause and bring awareness to one unpleasant experience that arises each day.  Use this as an opportunity to become really aware of the sensations, feelings, thoughts, and impulses that arise, at the time. Use the record sheet on the next page to make a note of your observations. You will also be invited to continue this practice throughout the rest of the course.  B

 

  • New Habits in everyday Life: 

 

Find an Anchor in the Body: Conversation Practice -  keeping the body in mind when listening and speaking. 

Continue with the Five-Finger Gratitude Practice - maybe even extending this to Ten-Fingers!

 

​To find out more about why we suggest these practices, follow this link.​

Thoughts and Feelings.png
Unpleasant.png

Session Notes

notes 2_edited.png

5 Minute Hearing Practice

Bird_edited.png

Mindfulness of Breath & Body (10mins)

Stretch & Standing

(20 mins)

Stretch & Breath

(30 - 40 minutes)

Mindful Movement

(30 mins)

bottom of page