Mindfulness & Meditation
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally” (Jon Kabat-Zinn). See https://www.mindful.org/jon-kabat-zinn-defining-mindfulness/
These online learning resources are ideal for anyone who is new to this subject or who would like a refresher. Over a suggested period of eight weeks you can follow an optional course (or courses) and take some recommended action each week, plus we have the chance to share resources, ideas and suggestions about mindfulness and meditation. Everything is posted on this designated webpage, which you may wish to save on your website browser as a favourite or bookmark for convenience - https://sites.google.com/view/connectandlearn/mindfulness-meditation.
These resources and links will remain here indefinitely. This means that you can join in the suggested action at any time, and do all or any part of any of it - the choice of what you do and how much is entirely up to you!
There is no signing up required. All you need to do to participate is to look at this webpage every week (or as often as you like) at a time to suit you, and decide if you want to follow any of the action suggested each week and look at any of the resources posted here. So everyone is very welcome to participate and there is no limit on numbers.
We can also use the Exmouth & District u3a Facebook Group (https://www.facebook.com/groups/exmouthU3A) to highlight various things and to give members the opportunity to ask questions and post anything about this.
After you have completed the suggested pathway(s), you may wish to consider how you can continue with your mindfulness practice, perhaps through a local group.
If you have any specific questions about this you can email me, John Hunt, group organiser, at website@exmouthu3a.org.uk.
Latest news
(For welcome and introduction, please skip this and scroll on down)
Mindfulness for Wellbeing and Peak Performance. This is a free course arranged via FutureLearn with Monash University lasting four weeks and involves about 3 hours of study per week, ideal for beginners or those who want a refresher. There are several different starting dates throughout the year. See https://www.futurelearn.com/courses/mindfulness-wellbeing-performance.
Maintaining a Mindful Life. This is a follow-up free course also arranged via FutureLearn with Monash University, also lasting four weeks and involves about 3 hours of study per week. It's ideal for those who have completed the Mindfulness for Wellbeing and Peak Performance course above or who have done mindfulness before. There are usually several different starting dates throughout the year. See https://www.futurelearn.com/courses/mindfulness-life .
Welcome to this virtual Mindfulness and Meditation Group
Over a suggested period of eight 8 weeks, you have the chance to follow one or more pathways to learn about mindfulness and meditation, and to put it into practice. I have also posted various resources here which may be helpful whether you are a beginner or if you are looking for a refresher.
Four pathways
Here are four suggested pathways. You may wish to select the one (or ones) that appeal to you most. Then whichever you choose, if you keep up with the weekly activity, you will have completed your pathway(s) within eight weeks. Or you can just go at your own pace over a longer timescale (all of this information will remain on this webpage indefinitely).
Pathway 1. The Mark Williams and Danny Penman Mindfulness Programme (8 weeks). This is the programme outlined in ‘Mindfulness – a Practical Guide to Finding Peace in a Frantic World’. This highly recommended book may be available from your local library and you can buy it from booksellers, including from providers such as Amazon where the ebook is currently £4.99 (https://www.amazon.co.uk/Mindfulness-practical-guide-finding-frantic/dp/074995308X from where you can read the first few pages free) and from the Google Play store. It includes audio recordings of the meditations, which are also available from this link - https://www.penguinrandomhouse.com/mindfulness-meditation-downloads/. Further details (including additional resources) are at http://franticworld.com/the-authors/.
Pathway 2: The Gary Hennessey Mindfulness Programme (8 weeks). See https://www.breathworks-mindfulness.org.uk/shop/the-little-mindfulness-workbook. This is the programme in ‘The Little Mindfulness Workbook – Everyday Techniques to Help You Combat Stress and Enhance Your Life’. This is available from booksellers including Amazon (currently £3.99 for the ebook - https://www.amazon.co.uk/Little-Mindfulness-Workbook-Everyday-techniques/dp/1780591543 - from where you can read the first few pages free) and from the Google Play store (https://play.google.com/store/books/author?id=Gary+Hennessey&hl=en_UK). There are also audio recordings of meditations, also available on this link - https://soundcloud.com/breathworks-mindfulness/sets/the-little-mindfulness-workbook.
Pathway 3: Headspace. See https://www.headspace.com/. This is a free 10-day programme in the form of an app (which you can download free to a smartphone or tablet). You can stop after the first 10 lessons and use what you have. If you wish to proceed to a more advanced level after that (probably not many do), you have to pay for that. In addition, as a new initiative there are now eight 20-minute Headspace programmes available on Netflix if you already have a Netflix subscription. If you don’t have Netflix, subscriptions start from £5.99 per month. See https://www.headspace.com/netflix.
Pathway 4: Monash University online course – ‘Mindfulness for Wellbeing and Peak Performance’. See https://www.futurelearn.com/courses/mindfulness-wellbeing-performance. This is a free course arranged via FutureLearn (which is owned by the Open University). It last four weeks and involves about 3 hours of study per week. There are several different starting dates throughout the year, and the link will explain when the next one is.
Week 1
Pathway 1. The Mark Williams and Danny Penman Mindfulness Programme
If you do not have the book or if you want a short summary, there is a useful video summarising this programme at https://www.youtube.com/watch?reload=9&v=5UeyrBM2wa8&ab_channel=WiseLivingTools , and Week 1 is the first 75 seconds.
If you have the book, you may wish to read the first four chapters as an introduction and preparation for what lies ahead - especially chapters 1 and 4. Chapter 3 includes the Chocolate Meditation.
Week 1 of the programme of this 8-week programme starts at Chapter 5 - Waking Up to the Autopilot. This involves the Raisin Meditation and Mindfulness of the Body and Breath (Track 1), plus some activities and a habit releaser - changing chairs.
The audios of the Chocolate Meditation and the Mindfulness of the Body and Breath meditations are available on this link - http://franticworld.com/free-meditations-from-mindfulness/.
Pathway 2: The Gary Hennessey Mindfulness Programme
If you have the book, you may wish to read the first chapter as an introduction and preparation for what lies ahead. This includes Enquiry 1 : Drinking a cup of tea; and Enquiry 2: Being aware of the sensations in a part of your body.
Week 1 of this 8-week programme starts at Chapter 2 - Learning to Choose. This includes Meditation 1: the body scan, as well as the activity of doing one thing mindfully every day.
The audios for the two enquiry exercises and the meditation are on this link - https://soundcloud.com/breathworks-mindfulness/sets/the-little-mindfulness-workbook .
Pathway 3: Headspace
You can download the Headspace app free onto your smartphone or tablet from the Apple or Google Play app store. Then follow the videos and the instructions and try to make time in your day to do the 10-minute meditation of the day for 10 consecutive days if possible.
If you subscribe to Netflix, watch episode 1 of the Headspace Guide to Meditation series. It's on How to Get Started and gives the opportunity to learn the basics and to focus on the breath.
Pathway 4: Monash University online course
This free 4-week course is called Mindfulness for Wellbeing and Peak Performance. You can watch an introductory video and enrol on this course via this link - https://www.futurelearn.com/courses/mindfulness-wellbeing-performance. It involves about 3 hours of study per week. There are several different starting dates throughout the year, and the link will explain when the next one is.
Week 2
Pathway 1. The Mark Williams and Danny Penman Mindfulness Programme
If you do not have the book or if you want a short summary, there is a useful short video summarising this programme at https://www.youtube.com/watch?reload=9&v=5UeyrBM2wa8&ab_channel=WiseLivingTools, and Week 2 is at 1m 15s to 1m 45s. Also I have discovered that someone has posted the whole audiobook on YouTube - currently at https://www.youtube.com/watch?v=eMlUeBfUFKk&ab_channel=DannyBarton
Week 2 of the programme of this 8-week programme is at Chapter 6 - Keeping the Body in Mind. This involves the Body Scan Meditation (Track 2), plus the difference between thinking about a sensation and experiencing it (the 'Doing' mode), and a habit releaser - going for a walk.
The audio of the Body Scan Meditation is available on this link - http://franticworld.com/free-meditations-from-mindfulness/.
Pathway 2: The Gary Hennessey Mindfulness Programme
Week 2 of this 8-week programme is at Chapter 3 - Coming to your senses. This includes the ideas of doing and being, sensing more and thinking less, and Meditation 2 (Mindfulness of breathing), as well as the activity of doing something slowly.
The audio of this meditation is on this link - https://soundcloud.com/breathworks-mindfulness/sets/the-little-mindfulness-workbook .
Pathway 3: Headspace
You can download the Headspace app free onto your smartphone or tablet from the Apple or Google Play app store. Then follow the videos and the instructions and try to make time in your day to do the 10-minute meditation of the day for 10 consecutive days if possible.
If you subscribe to Netflix, watch episode 2 of the Headspace Guide to Meditation series. It's on How to Let Go - drop that baggage and let go of anger, frustration and longing.
Pathway 4: Monash University online course
This free 4-week course is called Mindfulness for Wellbeing and Peak Performance. You can watch an introductory video and enrol on this course via this link - https://www.futurelearn.com/courses/mindfulness-wellbeing-performance. It involves about 3 hours of study per week. There are several different starting dates throughout the year, and the link will explain when the next one is.
Week 3
For previous weeks, scroll on down below.....
Pathway 1. The Mark Williams and Danny Penman Mindfulness Programme
If you do not have the book or if you want a short summary, there is a useful short video summarising this programme at https://www.youtube.com/watch?reload=9&v=5UeyrBM2wa8&ab_channel=WiseLivingTools, and Week 3 is at 1m 45s to 2m 50s. Also, I mentioned last week that someone has posted the whole audiobook on YouTube - currently at https://www.youtube.com/watch?v=eMlUeBfUFKk&ab_channel=DannyBarton
Week 3 of this 8-week programme is at Chapter 7 – The Mouse in the Maze. This involves building, refining and weaving mindfulness in daily life. This week’s meditations are the Mindful Movement meditation (Track 3), the Breath and Body meditation (Track 4) and the Three-minute Breathing Space meditation (Track 8). The habit releaser is on valuing the television.
The audios of these three meditations are available to listen to (or to download as mp3s if you right-click on the recording) from this link - https://www.penguinrandomhouse.com/mindfulness-meditation-downloads/
Pathway 2: The Gary Hennessey Mindfulness Programme
Week 3 of this 8-week programme is at Chapter 4 – Working with thoughts. This includes the idea that you don’t have to believe everything you think, and Meditation 3 (Listening to sounds), Meditation 4 (Mindfulness of breathing, working with thoughts) and Meditation 5 (Moving mindfully), as well as the activity of taking a break.
The audios of these meditations are on this link - https://soundcloud.com/breathworks-mindfulness/sets/the-little-mindfulness-workbook .
Pathway 3: Headspace
You can download the Headspace app free onto your smartphone or tablet from the Apple or Google Play app store. Then follow the videos and the instructions and try to make time in your day to do the 10-minute meditation of the day for 10 consecutive days if possible.
If you subscribe to Netflix, watch episode 3 of the Headspace Guide to Meditation series. It's on How to Fall in Love with Life – pause for a moment of gratitude and learn to listen to the mind. Includes a reflection meditation.
Pathway 4: Monash University online course
This free 4-week course is called Mindfulness for Wellbeing and Peak Performance. You can watch an introductory video and enrol on this course via this link - https://www.futurelearn.com/courses/mindfulness-wellbeing-performance. It involves about 3 hours of study per week. There are several different starting dates throughout the year, and the link will explain when the next one is.
Week 4
Pathway 1. The Mark Williams and Danny Penman Mindfulness Programme
If you do not have the book or if you want a short summary, there is a useful short video summarising this programme at https://www.youtube.com/watch?reload=9&v=5UeyrBM2wa8&ab_channel=WiseLivingTools, and Week 4 is at 2m 50s to 3 mins 20 secs. Also, someone has posted the audiobook on YouTube - currently at https://www.youtube.com/watch?v=eMlUeBfUFKk&ab_channel=DannyBarton
Week 4 of the programme of this 8-week programme is at Chapter 8 – Moving Beyond the Rumour Mill. This involves exposing the rumour mill and observing thoughts and feelings, plus the 8-minute Breath & Body meditation (Track 4), the 8-minute Sounds & Thought meditation (Track 5) and the 3-minute Breathing Space meditation (Track 8). The habit releaser is a visit to the movies – and although we can’t go the cinema right now, you can reproduce this habit releaser by randomly seeing what films are on TV at any given time.
The audios of these three meditations are available to listen to (or to download as mp3s if you right-click on the recording) from this link - https://www.penguinrandomhouse.com/mindfulness-meditation-downloads/
Pathway 2: The Gary Hennessey Mindfulness Programme
Week 4 of this 8-week programme is at Chapter 5 – Working with difficult experiences. This includes the idea of experiencing your experience, and Meditation 6 (Mindfulness of breathing, working with a charged thought) and Meditation 7 (Being with unwanted experience), the idea of the paradox of mindfulness, as well as the activity of accepting a difficult experience.
The audios of these meditations are on this link - https://soundcloud.com/breathworks-mindfulness/sets/the-little-mindfulness-workbook .
Pathway 3: Headspace
You can download the Headspace app free onto your smartphone or tablet from the Apple or Google Play app store. Then follow the videos and the instructions and try to make time in your day to do the 10-minute meditation of the day for 10 consecutive days if possible.
If you subscribe to Netflix, watch episode 4 of the Headspace Guide to Meditation series. It's on How to Deal with Stress – change the relationship to anxiety and cope with stress using a simple, powerful meditative technique: noting.
Pathway 4: Monash University online course
This free 4-week course is called Mindfulness for Wellbeing and Peak Performance. You can watch an introductory video and enrol on this course via this link - https://www.futurelearn.com/courses/mindfulness-wellbeing-performance. It involves about 3 hours of study per week. There are several different starting dates throughout the year, and the link will explain when the next one is.
Week 5
Pathway 1. The Mark Williams and Danny Penman Mindfulness Programme
If you do not have the book or if you want a short summary, there is a useful short video summarising this programme at https://www.youtube.com/watch?reload=9&v=5UeyrBM2wa8&ab_channel=WiseLivingTools, and Week 5 is at 3 mins 20 secs to 4 mins 20. Also, the audiobook is currently on YouTube at https://www.youtube.com/watch?v=eMlUeBfUFKk&ab_channel=DannyBarton
Week 5 of the programme of this 8-week programme is at Chapter 9 – Turning Towards Difficulties. Mindfulness is not about detachment. This involves tiptoeing towards acceptance, exploring acceptance day-by-day, and breathing spaces: applying learning to everyday life, plus the Exploring Difficulty meditation (Track 6). The habit releaser is sowing seeds or looking after a plant.
The audio of the meditation is available to listen to (or to download as mp3s if you right-click on the recording) from this link - https://www.penguinrandomhouse.com/mindfulness-meditation-downloads/
Pathway 2: The Gary Hennessey Mindfulness Programme
Week 5 of this 8-week programme is at Chapter 6 – Noticing the Good things. This includes the idea of balancing the negativity bias, seeking out the pleasant, and letting in the good.
The template of a journal for this chapter’s practice can be downloaded free from this link - https://www.breathworks-mindfulness.org.uk/Shop/the-little-mindfulness-workbook.
Pathway 3: Headspace
You can download the Headspace app free onto your smartphone or tablet from the Apple or Google Play app store. Then follow the videos and the instructions and try to make time in your day to do the 10-minute meditation of the day for 10 consecutive days if possible.
If you subscribe to Netflix, watch episode 5 of the Headspace Guide to Meditation series. It's on How to be Kind. Release the resentment towards others – and oneself – and learn to live with greater compassion. Includes a loving kindness meditation.
Pathway 4: Monash University online course
This free 4-week course is called Mindfulness for Wellbeing and Peak Performance. You can watch an introductory video and enrol on this course via this link - https://www.futurelearn.com/courses/mindfulness-wellbeing-performance. It involves about 3 hours of study per week. There are several different starting dates throughout the year, and the link will explain when the next one is.
Week 6
Pathway 1. The Mark Williams and Danny Penman Mindfulness Programme
If you do not have the book or if you want a short summary, there is a useful short video summarising this programme at https://www.youtube.com/watch?reload=9&v=5UeyrBM2wa8&ab_channel=WiseLivingTools, and Week 6 is at 4 mins 20 to 5 mins 10 secs. Also, the audiobook is currently on YouTube at https://www.youtube.com/watch?v=eMlUeBfUFKk&ab_channel=DannyBarton
Week 6 of the programme of this 8-week programme is at Chapter 10 – Trapped in the Past or Living in the Present. This involves considering mental pain, memories of real events, the dance of ideas, treating yourself with kindness, kindness in practice, extending the breathing space to negative thoughts, and the Befriending meditation (Track 7). The habit releaser is reclaiming your life and doing a good natured deed for someone else.
The audio of the meditation is available to listen to (or to download as mp3s if you right-click on the recording) from this link - https://www.penguinrandomhouse.com/mindfulness-meditation-downloads/
Pathway 2: The Gary Hennessey Mindfulness Programme
Week 6 of this 8-week programme is at Chapter 7 – Kindfulness. This includes a model of the idea of the three emotion systems (self-protection, drive, and contentment). The meditation is Kindness to Self (meditation 8). The action is spend some time in the green circle (contentment).
The audio of this week's meditation is on this link - https://www.breathworks-mindfulness.org.uk/Shop/the-little-mindfulness-workbook.
Pathway 3: Headspace
You can download the Headspace app at any time free onto your smartphone or tablet from the Apple or Google Play app store. Then follow the videos and the instructions and try to make time in your day to do the 10-minute meditation of the day for 10 consecutive days if possible.
If you subscribe to Netflix, watch episode 6 of the Headspace Guide to Meditation series. It's on How to Deal with Pain. Be present without the suffering that feels unbearable, and bring the body and mind together with a body scan meditation.
Pathway 4: Monash University online course
This free 4-week course is called Mindfulness for Wellbeing and Peak Performance. You can watch an introductory video and enrol on this course via this link - https://www.futurelearn.com/courses/mindfulness-wellbeing-performance. It involves about 3 hours of study per week. There are several different starting dates throughout the year, and the link will explain when the next one is.
Week 7
Pathway 1. The Mark Williams and Danny Penman Mindfulness Programme
If you do not have the book or if you want a short summary, there is a useful short video summarising this programme at https://www.youtube.com/watch?reload=9&v=5UeyrBM2wa8&ab_channel=WiseLivingTools, and Week 7 is at 5 mins 10 secs to 5 mins 55 secs. Also, the audiobook is on YouTube at https://www.youtube.com/watch?v=eMlUeBfUFKk&ab_channel=DannyBarton
Week 7 of the programme of this 8-week programme is at Chapter 11 - When did you stop dancing? This involves the exhaustion funnel, all work and no play, learning to dance again (rebalancing your daily life, breathing space and taking further action), doing something pleasurable, doing something that gives you a sense of mastery, satisfaction, achievement or control, acting mindfully, and what happens when stress and exhaustion become overwhelming. This week you choose two of the meditations that you have done over the past few weeks.
The audios of the meditations are available to listen to (or to download as mp3s if you right-click on the recording) from this link - https://www.penguinrandomhouse.com/mindfulness-meditation-downloads/
Pathway 2: The Gary Hennessey Mindfulness Programme
Week 7 of this 8-week programme is at Chapter 8 - The Social dimension of mindfulness. This includes the idea of mindfulness of other people, and the mediations are Kindness towards someone you love (meditation 9), Kindness towards people about whom we feel indifferent (meditation 10), Kindness to people we find difficult (meditation 11) and Kindness to everyone (meditation 12). The action involves choosing to respond rather than react.
The meditations and the templates of journals for this chapter’s practice are available free from this link - https://www.breathworks-mindfulness.org.uk/Shop/the-little-mindfulness-workbook.
Pathway 3: Headspace
You can download the Headspace app free onto your smartphone or tablet from the Apple or Google Play app store. Then follow the videos and the instructions and try to make time in your day to do the 10-minute meditation of the day for 10 consecutive days if possible.
If you subscribe to Netflix, watch episode 7 of the Headspace Guide to Meditation series. It's on How to deal with anger: transform your anger into something positive – how a shift in perspective can be a life-changing tool when relating to others.
Pathway 4: Monash University online course
This free 4-week course is called Mindfulness for Wellbeing and Peak Performance. You can watch an introductory video and enrol on this course via this link - https://www.futurelearn.com/courses/mindfulness-wellbeing-performance. It involves about 3 hours of study per week. There are several different starting dates throughout the year, and the link will explain when the next one is.
Week 8
Pathway 1. The Mark Williams and Danny Penman Mindfulness Programme
If you do not have the book or if you want a short summary, there is a useful short video summarising this programme at https://www.youtube.com/watch?reload=9&v=5UeyrBM2wa8&ab_channel=WiseLivingTools, and Week 8 is at 5 mins 55 secs to 6 mins 40 secs. Also, the audiobook is on YouTube at https://www.youtube.com/watch?v=eMlUeBfUFKk&ab_channel=DannyBarton
Week 8 of the programme of this 8-week programme is at Chapter 12 – Your Wild and Precious Life. This includes suggestions on how to weave mindfulness into your everyday life – ‘weaving your own parachute: using mindfulness to maintain your peace in a frantic world’ (start the day with mindfulness, use breathing spaces, maintain your practice, befriend your feelings, mindful activities, exercise, and remember the breath).
The audios of the meditations are available to listen to (or to download as mp3s if you right-click on the recording) from this link - https://www.penguinrandomhouse.com/mindfulness-meditation-downloads/
Pathway 2: The Gary Hennessey Mindfulness Programme
Week 8 of this 8-week programme is at Chapter 9 - The rest of your life. This includes the idea of avoiding the exhaustion funnel, sustainers and drainers, continuing to practice, the flourishing spiral, and a summary on how to use the book as an eight-week course.
The meditations and the templates of journals are available free from this link - https://www.breathworks-mindfulness.org.uk/Shop/the-little-mindfulness-workbook.
Pathway 3: Headspace
You can download the Headspace app free onto your smartphone or tablet from the Apple or Google Play app store. Then follow the videos and the instructions and try to make time in your day to do the 10-minute meditation of the day for 10 consecutive days if possible.
If you subscribe to Netflix, watch episode 8 of the Headspace Guide to Meditation series. It's on How to achieve your limitless potential: Open your mind: Andy explores why the possibilities are limitless with a consistent mindfulness practice and leads a resting awareness meditation.
Pathway 4: Monash University online course
This free 4-week course is called Mindfulness for Wellbeing and Peak Performance. You can watch an introductory video and enrol on this course via this link - https://www.futurelearn.com/courses/mindfulness-wellbeing-performance. It involves about 3 hours of study per week. There are several different starting dates throughout the year, and the link will explain when the next one is.
Additional resources
Recommended resources will appear here. Have you any resources (e.g. books, websites, videos, audios, podcasts, articles, blogs, apps) that you would recommend? Please email me at johnh@exmouthu3a.org.uk.
The national u3a (Third Age Trust) has an subject adviser for Mindfulness and Meditation, Nancy Taylor, who has a useful webpage on this. Her webpage is at https://www.u3a.org.uk/resources/subjects/362-mindfulness-and-meditation and this includes a link to a very helpful resources sheet. We will be featuring some of those resources here each week, and I am very grateful to Nancy for her support and advice.
There are aspects of mindfulness that are covered in the topic on 'Happiness' (especially about appreciating and awareness) on this Connect & Learn website. To find out more about this, click or tap on the the Happiness tab above or at the side, or tap or click here: Happiness.
The Mindful.org website has a lot of useful resources, and the introduction on its home page is a good start - https://www.mindful.org/meditation/mindfulness-getting-started/
There is a great talk from Mark Williams (see Pathway 1 above) from Action for Happiness (1 hr 22 mins) at https://www.youtube.com/watch?v=gQfKpPpOxBM&ab_channel=ActionforHappiness
'Mindfulness Made Easy' with Shamash Alidina - a video conversation from the Action for Happiness movement - https://www.youtube.com/watch?v=rm8Gm8dYIJ8&ab_channel=ActionforHappiness
