Finding Peace in a Frantic World

Here you can find all the materials to accompany each week of the Finding Peace in a Frantic World course. The course is based on the book: Finding Peace in a Frantic World by Mark Williams and Danny Penman.

The course notes are in pdf format.. The audio files are in mp3 format which should work in most audio players. Clicking on a link may result in the file opening in your browser. You can also download the audio files onto your browser.

Week 1 – Waking up to the Autopilot

Awareness of Routine Activity

Mindful Eating

Habit Releaser

Read Chapter 5 – ‘Waking up to the Autopilot’, Finding Peace in a Frantic World by Mark Williams and Danny Penman

Waking Up To The Autopilot Home worksheet:
FP Week 1 – Home Practice sheet

Download Mindfulness of Body & Breath

Week 2 – Keeping The Body In Mind

Surveying The Body

Ten Finger Gratitude and Appreciation Here and Now exercises

Keeping The Body in Mind, anchors for attention: feet, seat, breath, when speaking and listening.

Habit Releaser

Read Chapter 6: ‘Keeping The Body in Mind’, Finding Peace in a Frantic World by Mark Williams and Danny Penman

Home Practices worksheet:
FP Week 2 – Home Practice sheet

Meditation 2: Journey Through The Body Guided Meditation.

 

Week 3 – The Mouse in the Maze:
                Mindfulness in Daily Life

Home Practice worksheets:
FP Week 3 – Home Practice sheets

Mindful Movement Meditation: use the recording sent to all participants of the mindful movement practised together in the live session.

Meditation 4: Breath and Body Meditation

Three-step Breathing Space: sound file to come.

Corridor/Commuting walking practice

Habit Releaser

Read Chapter 7 – The Mouse in the Maze

Meditation 4: The Breath and Body meditation was recorded on a very wet and windy day. The tapping sounds are the rain on the roof.

Week 4 – Moving Beyond The Rumour Mill – Relating Differently to Thoughts and Worries

Breath & Body meditation

Sounds & Thoughts meditation

Three-step Breathing Space 2-3 times a day and whenever you need it at any other time

Habit releaser

Read Chapter 8 – Moving Beyond The Rumour Mill

Home practice work sheets
FP Week 4 – Home Practice sheet

Meditation 5: Sounds & Thoughts

Week 5 – Turning Towards Difficulties – from Reacting to Responding

Breath & Body Meditation

Sounds & Thoughts Meditation

Exploring Difficulty Meditation

Three-step Breathing Space to be practised at least 2-3 times a day.

Habit Releaser

Read Chapter 9 – Turning Towards Difficulties

Home Practice Worksheets:
FP Week 5 – Home Practice sheet

Meditation 6: Exploring Difficulty

 

Week 6 – Practising Kindness (Trapped in the Past…?)

Breath & Body Meditation or Silent Practice

Befriending meditation

Breathing Space – at least 2-3 times per day

Random Acts of Kindness

Read Chapter 10 – Trapped in the Past…?

Home Practice Worksheets:
FP Week 6 – Home Practice Sheet

Meditation 7: Befriending (recorded on a wet and windy day, so sounds of raindrops and wind in the background)

Week 7 – When Did You Stop Dancing?

Twenty minute meditation: Choose a daily formal practice, perhaps electing from
Tracks which you find nourishing or are under-explore
Silent mindfulness of breath and body
20-30 minute sitting meditation:

Breathing Spaces + Action Step at least twice a day, and whenever you need one.

Put into practice the steps identified in your ‘Rebalancing’ exercises.

Read Chapter 11 – When did you Stop Dancing?

Home Practice Worksheets:
FP Week 7 – Home Practice sheet

Week 8 – Your Wild and Precious Life

Twenty minute meditation: Choose a daily formal practice, perhaps electing from
Tracks which you find nourishing or are under-explore
Silent mindfulness of breath and body
20-30 minute sitting meditation:

Breathing Spaces + Action Step at least twice a day, and whenever you need one.

Read Chapter 12 – Your Wild and Precious Life

Home Practice Worksheets:
FP Week 8 – Home Practice sheet

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