Difficult things are part and parcel of life itself. It is how we handle those things, that makes the difference between whether they rule our lives or whether we can relate to them more lightly.

Session 4 - Recognising Reactivity

This week we....

Practiced Mindful Walking
Practiced a Sitting meditation
Reflected on the home practice for Week 3
Considered the Vicious Flower
Practiced a Three-Step Breathing space with Self-Compassion

Home Practice Invitation

Before starting this week's home practice, please read through the session notes that you were given. You can also access an electronic copy 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.

Scroll down to access the Guided Practice Recordings

This week's home practice:

A Formal Practice:

Do a Sitting Practice every day this week.

Remember the Home Practice Notes page i your handout is there to help you reflect on any issues that arise or that you’d like to bring to the next session. There is also a worksheet within your handout called “Working wisely with reactivity.” This is to support you in building on what was covered in the last session; you are welcome to use it as part of the home practice this week if it supports your learning. We will build on it in the next session.

An Informal Practice:

Mindful Walking

You are invited to identify a stretch of corridor, pavement or footpath that you walk each day and that takes no more than two minutes to walk along. Make this your [secret!] walking path and practise devoting attention to the soles of the feet and/or the movement of the feet and legs when you walk this stretch each day. When the mind wanders, gently escort it back. Use the sensations in the feet and legs as an anchor that connects you to the present moment.

A New Habit in everyday Life:

Take a Breathing Space

Practise this 3 times a day, at set times that you have decided in advance. In addition, you might like to begin to take a Breathing Space at times when you notice that you are having difficulty staying present or when you are feeling stressed or thrown off balance to support you responding to these difficulties.

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

Practice Intentions

Anchor 1

Session Notes