Resources for Readers of Mindfulness for Health

 

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Chapter Three - Setting up your Meditation Posture

It is important how you set yourself up for meditation. The key points are in Chapter Three of ‘Mindfulness for Health’. We have videos demonstrating how to sit and use the floor to practise on:

Setting up a sitting posture



Getting down onto the floor

Getting up from floor 





Chapter Four - WEEK ONE OF THE PROGRAMME

More Information on Breathing 

Week One Practices (PDF)

The breath forms the basis of the whole Breathworks approach to Mindfulness for Health. We recommend you read The Breathing Book by Donna Farhi if you want more information. Vidyamala has also written a document that goes into the physiology of breathing in more detail, including an introduction to the three diaphragms that are important in full-body breathing. Here is a led meditation exploring the three diaphragms in more detail.

Extra Body Scans

We have recorded several alternative versions of the Body Scan so you can choose whether you scan from head to toe, or vice versa, or start at the abdomen. There is no advantage to any particular approach - simply follow the body scan that works best for you or try different approaches for variety. Visit our downloads shop to purchase 'MINDFULNESS FOR HEALTH EXTRA BODY SCANS'


Chapter Five - WEEK TWO OF THE PROGRAMME

Extra Breathing Anchor Meditations

Week Two Practices (PDF)

We have recorded several alternative versions of the Breathing Anchor meditations. These include counting the breath, using imagery, or a version with less guidance. There is no advantage to any particular approach - simply follow the meditation that works best for you. Visit our downloads shop to purchase 'MINDFULNESS FOR HEALTH EXTRA MEDITATIONS'

More Information on 'Doing and Being' Modes

'Coming to Your Senses' chart (PDF)

Here you will find a handout that includes a helpful chart adapted from the work of Professor Mark Williams. This usefully augments the material in Chapter Five.


Chapter Six - WEEK THREE OF THE PROGRAMME

More Information about Mindful Movement

Week Three Practices (PDF)

It will help your experience of mindful movement if you watch these videos before starting:

Introduction to sitting and standing movements




Wrist Rotations



Finger Flicking



Warm Hugging Arms



Peeling off a Top



The full Breathworks programme contains a range of movements that can be performed lying down, sitting or standing. It is available as a Mindful Movement pack that includes a booklet, DVD and two audio Cds with 6 x 20 minute sequences. We encourage you to try the different sequences to find a mindful movement programme that is most effective for your body.


Chapter Seven - WEEK FOUR OF THE PROGRAMME

Week Four Practices (PDF)

Pacing and Mindfulness in Daily Life - Templates: Diary Template

A blank diary template is available for download so you can print out a page for each day

Here you will find a handout with a chart showing how Secondary Suffering manifests as either 'Blocking' or 'Drowning'. This draws out themes included in the 'Compassionate Acceptance' meditation.

Pacing and Mindfulness in Daily Life - Diary Analysis and Baseline Templates

Blank templates are available for download so you can print out as many copies as you require:


Chapter Eight - WEEK FIVE OF THE PROGRAMME

Week Five Practices (PDF)


Chapter Nine - WEEK SIX OF THE PROGRAMME

Week Six Practices (PDF)


Chapter Ten - WEEK SEVEN OF THE PROGRAMME

Week Seven Practices (PDF)


Chapter Eleven - WEEK EIGHT OF THE PROGRAMME

Week Eight Practices (PDF)


Breathworks Courses

We offer courses that are based on the Mindfulness for Health book as well as our Mindfulness for Stress courses which are based on the same general principles but slightly adapted for people with busy lives who are seeking peace of mind. We also offer an online Introduction to Mindfulness course which we have developed in conjunction with the Mindfulness Center in Sweden

 

Mindfulness for Health Courses

 

Mindfulness for Stress Courses