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Best mindfulness and meditation resources for lockdown

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Best mindfulness and meditation resources for lockdown

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Article by Deborah Chu from The List magazine

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Find calm and get your zen on with these books, creative exercises and virtual sessions designed to soothe the mind during these anxious times

With the lockdown officially extended another three weeks, now seems like the perfect time to slow down and find a bit of inner calm. Whether it's picking up a book that speaks to our present moment, or signing up for an online mindfulness workshop, here are a few of our top picks for this anxious time. The most important thing, however, is staying safe and figuring out whatever works for you.

Thought-provoking reads

Matt Haig is known for his deeply personal writing on subjects around being human and finding happiness in our bleakest moments. Despite being published in 2018, his book Notes on a Nervous Planet feels more pertinent than ever before, as he explores what we've lost in the fast-paced, anxious lives that people are encouraged to live, and how to remain connected to our own humanity in an increasingly-technological world.

Marie Kondo came into our homes (and our hearts) through her Netflix show Tidying Up with Marie Kondo, but her book about the KonMari method, The Life-Changing Magic of Tidying Up, is both a beautiful treatise and a step-by-step guide about how to find energy and confidence through the process of cleaning your home, and recognising what it is that truly brings you joy. With so many of us hunkering down at home for the foreseeable future, Kondo's guidebook of cheerful, practical wisdom could serve us all well.

In a similar vein, 'people's philosopher' Alain de Botton asks big questions about the relationship between our happiness and our home in his book The Architecture of Happiness. A thought-provoking analysis into the history of interior design and evolving architectural tastes, de Botton's book will make you think about your own home in new ways, and how we can find beauty and satisfaction through our material surroundings.

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Best mindfulness and meditation resources for lockdown

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With the lockdown officially extended another three weeks, now seems like the perfect time to slow down and find a bit of inner calm. Whether it's picking up a book that speaks to our present moment, or signing up for an online mindfulness workshop, here are a few of our top picks for this anxious...

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Grounding is a practice that can help you pull away from flashbacks, unwanted memories, and negative or challenging emotions.

Grounding techniques are exercises that may help you refocus on the present moment to distract yourself from anxious feelings.

You can use grounding techniques to help create space from distressing feelings in nearly any situation, but they're especially helpful for improving:

These techniques use your five senses or tangible objects - things you can touch - to help you move through distress.

1. Put your hands in water

Focus on the water's temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand?

Use warm water first, then cold. Next, try cold water first, then warm. Does it feel different to switch from cold to warm water versus warm to cold?

2. Pick up or touch items near you

Are the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue.

3. Breathe deeply

Slowly inhale, then exhale. If it helps, you can say or think "in" and "out" with each breath. Feel each breath filling your lungs and note how it feels to push it back out.

4. Savor a food or drink

Take small bites or sips of a food or beverage you enjoy, letting yourself fully taste each bite. Think about how it tastes and smells and the flavors that linger on your tongue.

5. Take a short walk

Concentrate on your steps - you can even count them. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again.

6. Hold a piece of ice

What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?

7. Savor a scent

Is there a fragrance that appeals to you? This might be a cup of tea, an herb or spice, a favorite soap, or a scented candle. Inhale the fragrance slowly and deeply and try to note its qualities (sweet, spicy, citrusy, and so on).

8. Move your body

Do a few exercises or stretches. You could try:

jumping jacks

jumping up and down

jumping rope

jogging in place

stretching different muscle groups one by one

Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air.

How does the floor feel against your feet and hands? If you jump rope, listen to the sound of the rope in the air and when it hits the ground.

9. Listen to your surroundings

Take a few moments to listen to the noises around you. Do you hear birds? Dogs barking? Machinery or traffic? If you hear people talking, what are they saying? Do you recognize the language?

Let the sounds wash over you and remind you where you are.

10. Feel your body

You can do this sitting or standing. Focus on how your body feels from head to toe, noticing each part. Consider:

your hair on your shoulders or forehead

the weight of your shirt on your shoulders

whether your arms feel loose or stiff at your sides

your heartbeat, and whether it's rapid or steady

whether your stomach feels full or you feel hungry

whether your legs are crossed or your feet are resting on the floor

Curl your fingers and wiggle your toes. Are you barefoot or in shoes? How does the floor feel against your feet?

11. Try the 5-4-3-2-1 method

Working backward from 5, use your senses to list things you notice around you. For example, you might start by listing:

5 things you hear

4 things you see

3 things you can touch from where you're sitting

2 things you can smell

1 thing you can taste

Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer.

These grounding exercises use mental distractions to help redirect your thoughts away from distressing feelings and back to the present.

12. Play a memory game

Look at a detailed photograph or picture (like a cityscape or other "busy" scene) for 5-10 seconds. Then, turn the photograph face-down and recreate the photograph in your mind in as much detail as possible. Or, you can mentally list all the things you remember from the picture.

13. Think in categories

Choose one or two broad categories, such as "musical instruments," "ice cream flavors," or "baseball teams." Take a minute or so to mentally list as many things from each category as you can.

14. Use math and numbers

Even if you aren't a math person, numbers may help center you.

Try:

running through a times table in your head

counting backward from 100

choosing a number and thinking of five ways you could make the number (6 + 11 = 17, 20 - 3 = 17, 8 × 2 + 1 = 17, etc.)

15. Recite something

Think of a poem, song, or book passage you know by heart. Recite it quietly to yourself or in your head.

If you say the words aloud, focus on the shape of each word on your lips and in your mouth. If you say the words in your head, visualize each word as you'd see it on a page.

16. Make yourself laugh

Make up a silly joke - the kind you'd find on a candy wrapper or popsicle stick.

You might also watch your favorite funny animal video, a clip from a comedian or TV show you enjoy, or anything else you know will make you laugh.

17. Use an anchoring statement

This might be something like, "I'm Full Name. I'm X years old. I live in City, State. Today is Friday, June 3. It's 10:04 in the morning. I'm sitting at my desk at work. There's no one else in the room."

You can expand on the phrase by adding details until you feel calm, such as, "It's raining lightly, but I can still see the sun. It's my break time. I'm thirsty, so I'm going to make a cup of tea."

18. Visualize a daily task you enjoy or don't mind doing

If you like doing laundry, for example, think about how you'd put away a finished load.

"The clothes feel warm coming out of the dryer. They're soft and a little stiff at the same time. They feel light in the basket, even though they spill over the top. I'm spreading them out over the bed so they won't wrinkle. I'm folding the towels first, shaking them out before folding them into halves, then thirds," and so on.

19. Describe a common task

Think of an activity you do often or can do very well, such as making coffee, locking up your office, or tuning a guitar. Go through the process step-by-step, as if you're giving someone else instructions on how to do it.

20. Imagine yourself leaving the painful feelings behind

Visualize:

gathering the emotions, balling them up, and putting them into a box

walking, swimming, biking, or jogging away from painful feelings

your thoughts as a song or TV show you dislike, changing the channel or turning down the volume - they're still there, but you don't have to listen to them

21. Describe what's around you

Spend a few minutes taking in your surroundings and noting what you see. Use all five senses to provide as much detail as possible.

"This bench is red, but the bench over there is green. It's warm under my jeans since I'm in the sun. It feels rough, but there aren't any splinters. The air smells like smoke. I hear kids laughing and dogs barking."

You can use these techniques to comfort yourself in times of emotional distress. These exercises can help promote good feelings that may help the negative feelings fade or seem less overwhelming.

22. Picture the voice or face of someone you love

If you feel upset or distressed, visualize someone positive in your life. Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough but that you'll get through it.

23. Practice self-kindness

Repeat kind, compassionate phrases to yourself:

"You're having a rough time, but you'll make it through."

"You're strong, and you can move through this pain."

"You're trying hard, and you're doing your best."

Say it, either aloud or in your head, as many times as you need.

24. Sit with your pet

If you're at home and have a pet, spend a few moments just sitting with them. If they're of the furry variety, pet them, focusing on how their fur feels. Consider their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand.

Not at home? Think of your favorite things about your pet or how they would comfort you if they were there.

25. List favorites

List three favorite things in several different categories, such as:

26. Visualize your favorite place

Think of your favorite place, whether it's the home of a loved one or a foreign country. Using each of your senses, imagine the noises you hear, the objects you see, and the scents you smell.

Try to recall the last time you went there. Think about what you did there and how it felt at the time.

27. Plan an activity

This might be something you do alone or with a friend or loved one. Think of what you'll do and when. Maybe you'll go to dinner, take a walk on the beach, see a movie you've been looking forward to, or visit a museum.

Focus on the details, such as what you'll wear, when you'll go, and how you'll get there.

28. Touch something comforting

This could be your favorite blanket, a much-loved T-shirt, a smooth stone, or anything that feels good to touch. Think about how it feels under your fingers or in your hand.

If you have a favorite sweater, scarf, or pair of socks, put them on and spend a moment thinking about the sensation of the fabric on your skin.

29. List positive things

Write or mentally list four or five things in your life that bring you joy, visualizing each briefly.

30. Listen to music

Put on your favorite song, but pretend you're listening to it for the first time. Focus on the melody and lyrics (if there are any).

Does the song give you chills or create any other physical sensations? Pay attention to the parts that stand out most.

While there's little research explaining how grounding techniques work, the techniques represent a common strategy for managing PTSD and anxiety.

Grounding techniques use tools such as visualization and senses including sight, hearing, and smell to help distract you from a variety of possible feelings and thoughts. Like mindfulness techniques, they help you return to the present moment.

During a panic attack or traumatic flashback, your emotions can take over your thoughts and physical responses. Focusing on the present through grounding techniques can help interrupt your body's response and return your brain and feelings to a place of safety.

Grounding yourself isn't always easy. It may take some time to find the techniques that work best for you in different situations.

Here are some additional tips to help you get the most out of these techniques:

Practice: It can help to practice grounding even when you aren't dissociating or experiencing distress. If you get used to an exercise before you need to use it, it may take less effort when you want to use it to cope in the moment.

Avoid assigning values: For example, if you're grounding yourself by describing your environment, concentrate on the basics of your surroundings rather than how you feel about them.

Check in with yourself: Before and after a grounding exercise, rate your distress as a number between 1 and 10. What level is your distress when you begin? How much did it decrease after the exercise? This can help you get a better idea of whether a particular technique is working for you.

Grounding techniques can be powerful tools to help you cope with distressing thoughts in the moment. If you're having trouble using grounding techniques, a therapist may be able to assist.

It's also important to get help from a therapist so you can address the root cause of your distress. If you don't have one yet, check out our guide to affordable therapy.
If you need help finding a mental health professional, then check out our FindCare tool here.
What is the 5 4 3 2 1 grounding method or the rule of 5 grounding technique?

This technique asks you to count backward from 5 by thinking of your senses. You begin by noting 5 sounds you can hear and then move through all of your senses until you get to 1.

What does grounding do to your body?

Using grounding techniques can help you manage feelings like:

distress

traumatic flashbacks

nightmares

painful emotions, like anger

anxiety

It's best to try doing a grounding exercise when you first start to feel bad. Don't wait for distress to reach a level that's harder to handle. If the technique doesn't work at first, try to stick with it for a bit before moving on to another.

What are some grounding techniques for PTSD?

Various grounding techniques can help support you if you're living with PTSD. This includes focusing on the five senses, doing breathing exercises, or using a grounding mat.

Learn more about grounding types.

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Grounding Techniques: Exercises for Anxiety, PTSD, and More

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Grounding techniques can help you manage distressing thoughts and flashbacks in the moment. Learn 30 techniques to add to your emotional toolbox.

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A selection of helpful grounding exercises that may help to keep your mind and body connected when confronted by flashbacks or intense memories.

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Talk for School of Life

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LECTURE @THE SCHOOL OF LIFE: Ruby Wax argues that by better understanding better how our brains work, we can learn to rewire our thinking and find calm in a frenetic world. Wax seeks to help us start becoming more the master, and less the slave, of our own minds.

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Lecture from Oxford Professor on Mindfulness and it's clinical application

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Mindfulness - Prof Mark Williams Lecture

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Science Oxford Live March 2012. Professor Mark Williams from Oxford University delivers a lecture to the public about the science of mindfulness. Find Science Oxford here: www.scienceoxford.com www.twitter.com/scienceoxford

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TED Talk

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When is the last time you did absolutely nothing for 10 whole minutes? Not texting, talking or even thinking? Mindfulness expert Andy Puddicombe describes the transformative power of doing just that: Refreshing your mind for 10 minutes a day, simply by being mindful and experiencing the present moment. (No need for incense or sitting in uncomfortable positions.)

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Website for Andy Puddicombe's Organisation

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Unlock hundreds of mood-boosting meditations, relaxing sleep exercises, focus music, and more with our biggest offer of the year.

It's the healthiest, happiest deal you'll find this Black Friday, and it won't last long.

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Meditation and Sleep Made Simple - Headspace

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Live a healthier, happier, more well-rested life in just a few minutes a day with the Headspace app.

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Frequently, when we implore our children to "Calm down!" {yes, the exclamation point is ironic} or "Breathe!", those are the responses we get. A fun way to teach kids how to calm down when they're upset or overwhelmed is to make a MIND JAR. (You can learn more about this "Mind in a Jar" exercise in both Thich Nhat Hanh's Planting Seeds and Kerry Lee MacLean's Moody Cow Meditates.)

How to Make a Mind Jar

"Mind in a Jar"

Purpose:
To teach children that they can calm their bodies and minds with deep breathing

Supplies needed:

Jars (I used Ball canning jars)

Water

Glitter
(Hint: Glitter is with the bracelet-making kits at Target. I searched forever to find it!)

My children (ages 3 and 6) were very excited about the project. To make the project more fun, this control-freak mama let them do all of the work {including pouring the water and dumping in the glitter. Allowing glitter in my house has been a huge step forward for me in my parenting... but that's another post!}.

Procedure

Using the Mind Jars

"Think about a time when you were really really mad or upset, " I told them. It took about 3 nanoseconds for them to come up with examples.

"What did you feel like?" I asked.

"I feel like I want to hit someone," my daughter said.

"I want to say 'stupid stupid stupid' to someone," was my son's response.

"Okay, let's shake up our jars really fast!" They loved shaking the jars and watching the glitter swirl around. "That's what your mind is like when you're really mad. Those thoughts about being mean or saying mean words are all over!"

"But we can calm down those angry thoughts and calm our bodies, instead of acting or talking in a way that would hurt people's feelings," I told them. I instructed them to breathe deeply {which we've done together before}. As we breathed, we watched what happened to the swirling glitter.

I reinforced the message to my children that it's okay to get mad ~ that's just part of life, and there will always be things and people that upset us. What is important, I tell them, is how we respond. We can take some deep breaths, and then instead of hitting someone, or calling them stupid, we can calmly talk to them about what has frustrated us.

Making it a Practice

When we did this project, the kids were naturally more interested in just shaking the jars and watching the glitter swirl around than listening to mom's lecture on mindfulness. But this exercise was really helpful in a number of ways. Here's how we continue to use the Mind Jars:

We practice our deep, calming breathing at times when the kids are already calm ~ we shake the jars, and then breathe calmly while we watch the glitter settle.

We keep the jars in the kitchen, or at our Quiet Place {in the Study} where the kids can reach them, and they can get them if they need to use them to calm down.

When they get upset, we encourage them to remember this exercise {or go get their jar} ~ and this part only works if we continually use the jars at times when they are NOT mad. {I smiled when, as my son threw a tantrum yesterday morning, his big sister grabbed his mind jar to help him calm down.}

I found this activity to be a great art project, a fun way to spend mindful time with my children, and a great age-appropriate way to teach them about mindfulness!

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"Mind in a Jar": Teach Mindfulness to Your Kids - Left Brain Buddha

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Frequently, when we implore our children to "Calm down!" {yes, the exclamation point is ironic} or "Breathe!", those are the responses we get. A fun way to teach kids how to calm down when they're upset or overwhelmed is to make a MIND JAR.

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We know mindfulness is good for us. Mindfulness allows us to be present in our parenting, choosing the skillful response instead of succumbing to our visceral reactions.

Mindfulness is also good for our kids. There is an emerging body of research that indicates that mindfulness can help our children improve their abilities to pay attention, to calm down when they are upset, and to make better decisions. In short, it helps with emotional regulation and cognitive focus. Do I even need to ask if you want that for your kids? 🙂

So where do we start? How can we teach mindfulness to kids?

Establish your own practice. You would have trouble teaching your children ballet if you had never danced. To authentically teach mindfulness to your children, you need to practice it yourself. You can read my guide to establishing a meditation practice here, or my popular post 40 Ways to Bring Mindfulness to Your Days here for some ideas to get started. Don't let this step intimidate you - you're probably practicing a lot of mindful habits already!

Check your expectations. A core principle of mindfulness is letting go of expectations, and this certainly applies to teaching mindfulness to kids. Are you expecting mindfulness to eliminate tantrums? to make your active child calm? to make your house quiet? If so, you are likely to be disappointed. While feeling calm or being quiet are nice side-effects of mindfulness, they are not the ultimate purpose.

The purpose of teaching mindfulness to our children is to give them skills to develop their awareness of their inner and outer experiences, to recognize their thoughts as "just thoughts," to understand how emotions manifest in their bodies, to recognize when their attention has wandered, and to provide tools for impulse control. It is not a panacea, and it will not completely get rid of what is, frankly, normal kid behavior, like tantrums and loudness and whining and exuberance and arguing...

Don't force it. If your kids aren't interested in your lesson or activity, drop it. This is a good time for you to practice non-attachment to outcomes!

Don't make mindfulness a punishment. This shouldn't be, "You hit your sister! Go sit in the mindful corner!" 'nuff said.

Now that we've got the preliminaries out of the way, here are my suggestions for how you can begin to introduce mindfulness to your children.

10 Ways to Teach Mindfulness to Kids

1. Keep it simple. With older kids, you can share the widely-used definition from Jon Kabat-Zinn in the image above. But those are a lot of big words for little kids. I prefer to use the words awareness or noticing with my children {ages 5 and 7, for reference}. Mindfulness is noticing our thoughts, what our body feels like, what our ears are hearing, and anything else that is around us and happening right now.

2. Listen to the bell. An easy way for children to practice mindfulness is to focus on paying attention to what they can hear. I've used a singing bowl, like the one on the right, for this exercise, but you could use a bell, a set of chimes, or a phone app that has sounds on it. Tell your children that you will make the sound, and they should listen carefully until they can no longer hear the sound (which is usually 30 seconds to a minute). I find that this exercise does have a calming effect on my children, and it's a fun way to teach them to pay attention to their surroundings.

3. Create a mindful bedtime ritual. Bedtime is a great time to introduce mindfulness to kids. My daughter loves to do a short body-scan meditation before bed - she closes her eyes, and I tell her to bring her attention to her toes, to her feet, to her legs, etc. It is a calming way to return to the body at the end of the day. You can find several downloadable meditation scripts (including body scans) here, and you can read about the bedtime ritual my daughter and I created here.

4. Practice with a breathing buddy. For young children, an instruction to simply "pay attention to the breath" can be hard to follow. In this Edutopia video, Daniel Goleman describes a 2nd-grade classroom that does a "breathing buddy" exercise: each student grabs a stuffed animal, and then lies down on their back with their buddy on their belly. They focus their attention on the rise and fall of the stuffed animal as they breathe in and out. {You should definitely check out the video - it's less than 2 minutes and explains the exercise and all the good stuff that it teaches kids!}

5. Make your walks mindful. One of my children's favorite things to do in the summer is a "noticing walk." We stroll through our neighborhood and notice things we haven't seen before. We'll designate one minute of the walk where we are completely silent and simply pay attention to all the sounds we can hear - frogs, woodpeckers, a lawnmower. We don't even call it "mindfulness," but that's what it is.

6. Establish a gratitude practice. I believe gratitude is a fundamental component of mindfulness, teaching our children to appreciate the abundance in their lives, as opposed to focusing on all the toys and goodies that they crave. This post describes my family's nightly gratitude practice - each night at dinner we each share one thing we are thankful for. It is one of my favorite parts of the day.

7. Try the SpiderMan meditation! My five-year-old son is in to all things superheroes, and this SpiderMan meditation is right up his alley. This meditation from Kids Relaxation teaches children to activate their "spidey-senses" and their ability to focus on all they can smell, taste, and hear in the present moment. Such a clever idea!

8. Meditate with your children. I cannot even tell you how many times my meditation sessions have been interrupted by my children. They know by now what mommy is doing when she meditates, so I will try to continue with my meditation even as they play around me. Sometimes, my daughter will sit down and join me for a few minutes. It's beautiful.

9. Check your personal weather report. In Sitting Still Like a Frog, Eline Snel encourages children to "summon the weather report that best describes [their] feelings at the moment." Sunny, rainy, stormy, calm, windy, tsunami? This activity allows children to observe their present state without overly identifying with their emotions. They can't change the weather outside, and we can't change our emotions or feelings either. All we can change is how we relate to them. As Snel describes it, children can recognize, "I am not the downpour, but I notice that it is raining; I am not a scaredy-cat, but I realize that sometimes I have this big scared feeling somewhere near my throat."

10. Practice mindful eating. The exercise of mindfully eating a raisin or a piece of chocolate is a staple of mindfulness education, and is a great activity for kids. You can find a script for a 7-minute mindful eating exercise for children here. This is a fun way to teach children to pay attention to and savor their food, and by extension, the present moment.

*****

Above all, remember to have fun and keep it simple. You can provide your children with many opportunities to add helpful practices to their toolkit - some of them will work for them and some won't. But it's fun to experiment!

Teach mindfulness to your kids - it can help them develop emotional regulation and cognitive focus. Tweet

Want more resources? You may find the following posts helpful:

Mindful Mantras for Kids {with coloring sheet downloads}

Learn to make a Mind Jar {this is the all-time most-read post on my blog!}
Teaching Mindfulness to Teens: 5 Ways to Get Buy-In 5 Strategies for Teaching Mindfulness t The Totally Obvious Thing a Mindful Mama Overlooked

o Children

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10 Ways to Teach Mindfulness to Kids - Left Brain Buddha

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We know mindfulness is good for us. Mindfulness allows us to be present in our parenting, choosing the skillful response instead of succumbing to our visceral reactions. Mindfulness is also good for our kids.

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15-Minute Guided Practice: Turning Towards Difficulty by mindful.org

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Why Mindfulness Is a Superpower: An Animation

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Feel free to download the following meditations for your personal use. They are intended to guide you through the first phase of mindful self-compassion training. The meditations are primarily instructional in nature and briefer than most meditation sessions. Please use the downloads until you understand the practices and can practice on your own.

Please visit the CMSC website for additional meditations and resources.

MSC Core Meditations

Other MSC Meditations

Informal MSC Practices

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When posting these handout materials online or when distributing printed materials, please be sure to cite the source in the following way: © Christopher Germer & Kristin Neff. Mindful Self-Compassion. June 2017. All rights reserved. If you would like permission to reproduce, distribute, publish, display, or modify these materials, please contact www.CenterForMSC.org.

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Feel free to download the following meditations for your personal use. They are intended to guide you through the first phase of mindful self-compassion training. The meditations are primarily instructional in nature and briefer than most meditation sessions. Please use the downloads until you understand the practices and can practice on your own.

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Save

Many traditions speak of the opposing forces within us, vying for our attention. Native American stories speak of two wolves, the angry wolf and the loving wolf, who both live inside of us.

Our life experiences grow out of the wolf we feed. Too often it seems the easiest path is to engage in hate and fear, rather than be compassionate, loving, truthful, and generous. We need to bring mindfulness to our daily life, paying attention to the angry wolf and catching our emotions and thoughts as they arise, if we want to live a peaceful, successful, and happy life.

In this video narrated by Sharon Salzberg, discover how mindfulness allows us to see our thoughts and feelings as they really are, freeing us from old ways of thinking.

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Save Many traditions speak of the opposing forces within us, vying for our attention. Native American stories speak of two wolves, the angry wolf and the loving wolf, who both live inside of us. Our life experiences grow out of the wolf we feed.

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published on

This is the set of guided meditations to accompany 'The Little Mindfulness Workbook' written by Gary Hennessey, Co-founder, Breathworks. The meditations are led by Gary Hennessey as well as three Breathworks associate senior trainers: Dr Colette Power, Andrea Cygler and MJ Stephens. The book includes everyday techniques to help you combat stress and enhance your life by helping you put mindfulness strategies in place from an expert teacher with over 35 years experience. With these meditations and practices, it will help you to: Combat Stress, anxiety, and depression Learn the Value of acceptance Choose how to respond to unwanted experiences Improve your happiness and wellbeing You can purchase the book from the Breathworks Mindfulness website at: http://www.breathworks-mindfulness.org.uk/the-little-mindfulness-workbook

Genre

Mindfulness and Meditation

Contains tracks

License: all-rights-reserved

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The Little Mindfulness Workbook by Breathworks-Mindfulness

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This is the set of guided meditations to accompany 'The Little Mindfulness Workbook' written by Gary Hennessey, Co-founder, Breathworks. The meditations are led by Gary Hennessey as well as three Breathworks associate senior trainers: Dr Colette Power, Andrea Cygler and MJ Stephens.

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Mindfulness Of Walking by Mindful Schools

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Workbook for your practice

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Contemporary culture has a way of making everything seem daunting, even something as simple as meditation. This 2-minute video presents a very straightforward way to start meditating: sit up straight and concentrate on

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The UC San Diego Center for Mindfulness has prepared a number of practices that are now available on SoundCloud.

These videos produced by Dr. Lynn Rossy are in the style and intention of the original MBSR yoga postures. There are several different views and modifications for floor, standing, and chair postures.

Video 1 with camera emphasis on chair poses (36:33)

Video 1 with camera emphasis on floor positions (37:14)

Video 2 with camera emphasis on chair poses (36:33)

Video 2 with camera emphasis on floor positions (36:32)

These videos produced by Dr. Lynn Rossy are in the style and intention of the original MBSR yoga postures. There are several different views and modifications for floor, standing, and chair postures.

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The UC San Diego Center for Mindfulness has prepared a number of practices that are now available on SoundCloud. These videos produced by Dr. Lynn Rossy are in the style and intention of the original MBSR yoga postures. There are several different views and modifications for floor, standing, and chair postures.

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A range of downloads

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CMRP Audio downloads | Centre for Mindfulness Research and Practice | Bangor University

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Bangor University is a Registered Charity: No. 1141565