This page contains all of the course materials you need to support you once you have attended Session Five of the North Bristol NHS Trust Mindfulness course.
Course materials
Session 5 recordings to practice at home:
This week we suggest you continue alternating what you do each day: aim to do a movement practice of your choice (see week 3) one day and the “sitting” breath awareness practice the other. Remember you can do this in sitting, lying or standing. It can be worth experimenting with how you do it.
25 minute “Sitting” practice – can be done in lying or standing as well as sitting:
https://soundcloud.com/fiona-mckechnie108681984/sitting-practice-25-mins/s-DgF59SMNVHe
We also suggest that you try alternate days without a recording to guide you. Maybe use a timer, such as the one from https://insighttimer.com/
- Reflect on your practice by writing a few notes after each session
We suggest you also practice a 3 step pause or breathing space, regularly and also when you feel you need it:
https://soundcloud.com/fiona-mckechnie108681984/3-minute-pause/s-T9yMnZ8Cq2d
Pause to cope
Practise the three stage pause when you notice unpleasant experiences. Pay particular attention to any thoughts which arise when you do this. If unhelpful thoughts are still around after the practice then try writing them down. You could use the recording below to guide your practice or try the pause without guidance, noticing how you are and tapping gently into what you need.
https://soundcloud.com/fiona-mckechnie108681984/managing-challenging-times/s-kee8k2snCWQ
You can click on the links below to download the written materials which support the course. We have made each handout available as a Word document or a pdf. The Word document is likely to be more useful if you want to write comments on your own handout and store them on your own computer. This week, we have combined the theory section with the practice diary, so there is only one document to download.