Session 4

Long Body ScanMichelle Williams
00:00 / 47:46

Congratulations and thank you!  Congratulations for deciding to dedicate your time some self-care and for sticking with it - even thought you have a million commitments and this hasn't been easy.  And thank you for allowing me to join you on this journey.

 

Session 4 sees us come full circle back to our first-ever practice, the guided body scan.  Today we are replacing our 5 minute initial practice with a 45 minute practice.  You will see just how far you have come.

 

Please, continue to cultivate your mindful practice by coming along to the Weekly Mindfulness Practice Group that is available to you for free on Tuesday evenings.

 

The Mindfulness for Self-Compassion group starts this Thursday. As I write this, there are three places left. Tickets are available on my website. The tickets are hugely discounted because it will be my first time running this established course.

If you have any questions, feel free to contact my on Twitter or by email, and I'll help you out.

 
 

Session 3

Welcome back!

 

Session 3 is all about cultivating self-compassion using the three step process of mindfulness, seeing common humanity, and applying kindness. Too often we believe that we should motivate ourselves through berating ourselves - something we would never do with our friends, coworkers, or children. The effect of berating ourselves for long periods is to jangle our nerves. Self-compassion acts to sooth us so that we can try again.

 

I have more suggestions for cultivating practice - and, of course, you should come along to the Weekly Mindfulness Practice Group that is available to you for free on Tuesday evenings.

 

The Mindfulness for Self-Compassion group is coming up in a few weeks. Tickets are available on my website. The tickets are hugely discounted because it will be my first time running this established course.

If you have any questions, feel free to contact my on Twitter or by email, and I'll help you out.

self-compassion break
00:00 / 13:13
Self-compassion for caregivers
00:00 / 08:03
 
 
 

Session 2

Welcome back!

 

In Session 2, we review the micro skills from session 1, and we apply them to three longer practices.

 

In this session, we apply our skills to helping to ease anxious thoughts, and depressed thoughts, and finally to help us find sleep. We have more suggestions for cultivating practice.

 

You're welcome to come to the Tuesday Weekly Mindfulness Practice. Please email me if you have any questions. I want to help you all I can. See you again next week.

mindfulness of anxious thoughts
00:00 / 10:22
mindfulness for depressed thoughts
00:00 / 06:45
mindfulness for sleepArtist Name
00:00 / 13:56
 
 
 
 
 
 
 

Session 1

In Session 1, we go through the microskills of mindfulness:

- diaphragmatic breathing and the box breath

- the "what" (to do) skills of mindfulness

- the "how" (to be) skills of mindfulness

 

We do a 5 minute body scan and a 5 minute mindfulness of the breath.

 

And we end with some ideas about how to embed your practice in your day so that you're building up your tolerance and stamina.

 

Next week we will be doing longer practices and using mindfulness to be curious about our depressive thoughts and anxious thoughts, and finishing with a mindfulness exercise to aid with sleep.

 

You're welcome to come to the Tuesday Weekly Mindfulness Practice. Please email me if you have any questions. I want to help you all I can. See you again next week.

5 min body scan audio
00:00 / 05:33
5 minute mindfulness of the breath
00:00 / 04:47