Take a Breathing Space

To 'get into the habit', 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.

 

​Tree Meditation

This week, we to explored the Tree Meditation, a practice that supports grounding in the present moment. With an upright and dignified posture, reminiscent of a tree's strong and beautiful, we embodied the tree's steadfast calm, openess and flexibility amidst the changing weather of life. You can try this any time you wish to ground and steady yourself.

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Mindful Tea Drinking

Bringing mindfulness to simple activities like drinking tea trains us to direct attention consciously.  By deliberately choosing to attend to an activity, we slow things down and let ourselves become aware of the process of paying attention and perhaps how little control we have of mind wandering. Try paying attention to making and drinking a cup of tea once a day. Click on the link below, or refer to youir handout, for guidance about this practice. 

 

Pausing and Being Present - Mindfulness of Body and Breath

A short practice to help you to arrive in the present by pausing and noticing your experience.

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Body Scan Practice

Reconnect with your body and your present moment experience whilst developing concentration, calm and flexibility of attention. You may begin to notice just how normal the chatterings and wanderings of the mind are. With curiosity and gentleness you can encourage the mind to return to your chosen focus.

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​Mountain Meditation

The Mountain Meditation is a practice that supports grounding in the present moment. With an upright and dignified posture, reminiscent of a mountain’s enduring presence, we embodied the mountain’s steadfast calm amidst the swirling winds and shifting clouds of life. You can try this any time you wish to ground and steady yourself.

 

​​​Mindfulness of an Everyday Activity

Bring mindfulness into your daily life by choosing 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. Possibilities include waking up in the morning, brushing your teeth, showering, drying your body,  getting dressed, eating a meal or a snack, taking out the rubbish, shopping, and so forth. Just like during the raisin exercise, ‘zero in’ on knowing what you are doing as you are doing it. Notice body sensations, thoughts and feelings as they arise.

 

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.

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