8.Maintaining Practice Following the 8 Week Programme (Books and Audio Links)

Mindfulness Practice: GO FOR IT!

Like cleaning our teeth daily to protect them, a short mindful

practice on most days and 'every minute counts' (Williams and

Penman, 2011), could be a good way of looking after or taking

care of our minds.

1. To support and maintain your practice go to:

CONTINUING PRACTICE LINKS (Post Programme):

UCLA Health Meditation Practices:

UCLA Mindful App - UCLA Mindful Awareness Research ...

https://www.uclahealth.org › marc › ucla-mindful-app

With this easy-to-use app, you can practice mindfulness meditation anywhere, anytime with the guidance of the UCLA Mindful Awareness Research Center.

Tara Brach Meditation Practices:

https://itunes.apple.com/gb/podcast/tara-brach/id265264862?mt=2

https://www.tarabrach.com/guided-meditations/

2. Excellent Self Help Book:

-Mindfulness: A Practical

Guide to Finding Peace in a Frantic World

by Mark Williams and Danny Penman, 2011.

-Mindfulness for Health

by Vidyamala Burch, Dr Danny Penman

- The Mindful Athlete

by George Mumford (2015)

-Mindfulness for Beginners

by John Kabat-Zinn, 2012.

The Little Book of Mindfulness

by Tiddy Rowan, 2012.

3. Organise Booster/Reunion Sessions

4. Here are some tips to maintaining a

Mindfulness Practice:

Following the 8 Week Programme: Decide right now, what your

regular pattern of practice will be over the next weeks, until we meet

again, and stick to it as best you can throughout this period.

Note any difficulties that you have, so we can discuss them next time.

Mindfulness can serve as an emergency parachute. It needs

weaving every day, so that it’s ready for and waiting should

you encounter an emergency.

Here are some tips:

1.Start the day with mindfulness: When you open your eyes,

observe 5 mindful breaths.

2.Punctuate your day with mindfulness: Practice: Grounding

Practice, 3 Minute Breathing Space and or walking mindfully.

3.Maintain your mindfulness practice: As best you can continue

with your formal practice. Go to the audio links (see links at bottom

of the page)-choose a short, medium or longer practice

4.When you feel frustrated, angry, worried or sad practice a short

practice (Grounding, Following 1 Breath, 3 Minute Breathing Space

5.Mindful activities: Whatever you do, see if you can remain

mindful throughout as much as possible. For example, when

you are cleaning your teeth, drinking your favourite drink, eating a

biscuit, listening to a song, playing sport, playing an instrument

or singing, reading a magazine and walking (make sure you are

always safe).

6.Take care of yourself: As best you can be kind towards yourself

with relaxation activities and exercise, for example: run,

go to the gym, cycle, swim, play a team game, read, have good food,

be with friends or give a little time to yourself, go to a café, have a

warm bath, pamper time (nails, hair, make up) and listen to the music

that makes you feel good!

7.Before you go to sleep: Take a few minutes and bring your

attention to your breathing. Observe 5 mindful breaths or bring

attention to your body making contact with the bed (start with your

feet, legs, back, arms, hands, shoulders neck, head and then the

whole of the body resting on the bed).

8. Attend the Booster Sessions

CONTINUING PRACTICE LINKS (Post Programme):

Tara Brach Meditation Practices:

https://itunes.apple.com/gb/podcast/tara-brach/id265264862?mt=2

https://www.tarabrach.com/guided-meditations/

UCLA Health Meditation Practices:

https://www.uclahealth.org/marc/meditation-at-the-hammer

https://itunes.apple.com/gb/podcast/mindful-meditation-at-the-hammer/id601163439?mt=2

Mindfulness may be seen as being similar to exercise. Each time we practice mindfulness or when we exercise, we strengthen muscles. In the case of Mindfulness, it's like we are strengthening the attentional muscle. As Chade-Meng Tan (2012), the Google guy explains, 'Every time your attention wanders...and you bring it back, it is like flexing your biceps-your muscle of attention grows a bit stronger.'