1/ This week I would like you to alternate the body scan practice with the mindful movement and the sitting practice. Click here to hear the Rebecca Crane body scan one from previous weeks.
2/ The mindful movement practice is from Kate Mitcheom. Click HERE and you will find it at the bottom of the page of her guided practices; it is called standing yoga meditation
3/ The sitting practice I would like you to follow can be found by clicking HERE
4/ The 3 step breathing space is a marvellous way of bridging formal practice and your daily life. Also it helps with noticing habitual stress reactions, whether you are using pro- or re-actively. Use this in relation to the stressful communication diary below if you wish.If you have been using this frequently you may want to start doing this without having to listen to guidance as this will give you some more freedom when to do it. That is absolutely fine – you dont have to get too concerned about remembering every instruction, but if you like to have that security I attach a rough script of the 3SBS you could print and have with you.
5/ Complete the stressful communication diary. This is set out as the (un)pleasant ones were. Use it as a chance to develop awareness of difficult communications and exploring options for responding with greater mindfulness, spaciousness and clarity. always remember that the breath is your anchor and that the three step breathing space is available if you wish to use it. If you have no difficult communications during the week, either remember some, or imagine communications that would fit in to your knowledge of yourself, and explore them. Once more I have linked the hot cross bun diagram to help you if you wish to refer to it.
6/ As ever I also attach a copy of the Mindfulness Journal if you prefer if you want to keep that. Practice Record sheet
6/ Last week I read a poem by Rumi called the Guest House, which you can read here. The Guest House Rumi
This week I read “A Reply to Rumi” which was written by an MBSR participant called Amy Newell. You can read that here. A Reply to Rumi
I am looking forward to hearing all about it next Thursday 🙂