Home practice following session 3:
1.Stretch & Breath Practice / Mindful Movement: Practice mindful movement this week on days 1, 3 and 5. This could be the lying or standing movements we did in the session, or other gentle movements of your choice, done with mindful awareness (audio track below).
2.Experiences Calendar: This week, focus on unpleasant experiences. Each day, note at least one unpleasant experience, bringing awareness to the sensations, feelings, thoughts, and impulses that arise. Record these in detail, using your own words for thoughts or images that come up. This practice is an opportunity to understand how reactivity arises and its impact on your mind and body.
3.Three-Step Breathing Space: Practice the Three-Step Breathing Space at least three times per day. Feel free to use it more often as needed, especially if you experience stress or other strong emotions. Remember that this practice is a way of ‘coming home’ to yourself throughout the day.
4. Sitting with Breath and Body Practice: Practice for 10-20 minutes if you can, bringing your attention to your breath and body. Do this on days 2, 4 and 6. Perhaps practicing with the audio track or maybe seeing how it is to guide yourself, just sitting with whatever is present, gently guiding attention back to the breath again and again.
Stretch and Breath practice (With the lovely Claire from the OMF)
4. Ten-Finger Gratitude Practice: Continue with your gratitude practice daily, finding moments to express appreciation for things in your life.
5. New habits in everyday life: 50:50 Attention. Continue keeping the body in mind when listening and speaking.
Please note:
1. These practices are for you, to support you in your daily life. No ‘oughts or ‘shoulds’. No one is checking up on you. Your practice is a relationship between you and you. Please engage with them in a way that supports your learning.
2. Feel free to use the home practice notes page opposite to make a note of anything that comes up for you, either as a reflection or as a reminder for discussion at our next session.
Home practice following session 4:
1.Sitting with the breath practice: Aim for 10-30 minutes per day, use the sitting with the breath audio guidance above or feel free to guide yourself, perhaps adding in the soundscape alongside sensations of the breath and then body.
2.Walking in daily life: bringing mindful awareness to your everyday walks. Perhaps with the dog, or even for a few moments as you move from one room to another during your work day.
3.Three-Step Breathing Space: Continuing to practice your 3SBS. Adding a sense of compassion for whatever is there. Really focusing in on the breath, short breath in, twice as long out, calming and grounding. Especially when things are difficult.
4. Ten-Finger Gratitude Practice: Continue with your gratitude practice daily, finding moments to express appreciation for things in your life.
5. 50:50 Attention: Continue keeping the body in mind when listening.
6. Experiences Calendar: Noting either pleasant or unpleasant experiences and how you respond to them.
Please note:
1. These practices are for you, to support you in your daily life. No ‘oughts or ‘shoulds’. No one is checking up on you. Your practice is a relationship between you and you. Please engage with them in a way that supports your learning.
2. Feel free to use the home practice notes page opposite to make a note of anything that comes up for you, either as a reflection or as a reminder for discussion at our next session.