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Image by Paul Zoetemeijer

Aversion is the drive to avoid, escape, get rid of, numb out from, or destroy things we experience as unpleasant. 

It is the power behind the 'driven-doing' that keeps us entangled in negative emotions such as depression, anxiety, anger, and stress. 

Week 4 - Recognising Aversion

This week we....

  • Practiced a 5 minute hearing exercise

  • Practiced a 30 minute sitting meditation (Awareness of the Breath, Body, Sounds, Thoughts, and Choiceless Awareness)

  • Reflected on the home practice for Week 3

  • Considered 'Automatic Thoughts' in relation to stress, exhaustion and lowering mood

  • Practiced a Responsive Three Minute Breathing Space

  • Practiced Mindful Walking

Home Practice

Before starting this week's home practice, please read through the session notes by clicking on the text or 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:

  • Practice the Sitting Meditation - Mindfulness of Breath, Body, Sounds, and Thoughts – on days 1, 3 and 5.

  • Practice Mindful Walking - on days 2, 4 and 6 using the audio below.  Bring this formal practice into your day-to-day life by walking mindfully on your way to work, when going shopping, or taking the dog for a walk. This means walking with an awareness that you are walking, and where you are walking (in this case not walking so slowly that you make life uncomfortable for yourself or others!)

  • Three-minute Breathing Space - Practice this 3 times a day, at set times that you have decided in advance.


  • Responding - In addition, you might like to begin to experiment with intentionally responding to the unpleasant or stressful events in your day-to-day life. Do this by taking a 3-minute breathing space whenever you become aware that you are having difficulty remaining present, feel unhappy, stressed, or thrown off balance (‘responsive’ breathing space’).


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


Complete the ‘Practice Record Form’ each time you do any of the practices. Make a note of anything that you notice.

Pressed for time? Shorter practices are available via the green play buttons. Please see the instructions below. 

Copies of the 5-Minute Hearing Exercise and the Automatic Thoughts Questionnaire have also been attached for your reference, but these are not part of home practice.

Session Notes

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Pressed for time? There is the option to access this shorter sitting meditation (20 minutes). Don't forget the 3-minute Breathing Space practice!

5 Minute Hearing Practice


Shorter Sitting Meditation

Automatic Thoughts Questionnaire


Sitting Meditation

3-Minute Breathing Space

Mindful Walking

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