Mindfulness Based Living Course
Here you can find all the materials to accompany each week of the Mindfulness course. This is the link to the notes (last updated July 2020) that accompany and offer guidance for the course:
The course notes are in pdf format. If you don’t have Acrobat reader you can get it here. 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
Download: Calendar of Pleasant Events
Mindfulness Week 1 guided practices sound files:
1. Commitment & Motivation Guided Reflection: 7’49” – Download
2. Body Journey For Ease: 24’35” – Download
Week 2
Download: Unpleasant Events Calendar
Mindfulness Week 2 guided practices sound files:
1. Settling The Mind & Grounding in the Body: 7″ – Download
2. Body Journey with Kindness – Download
3. Body Journey with kindness for better sleep: Download
Week 3
Enough
Enough. These few words are enough.
If not these words, this breath.
If not this breath, this sitting here.
This opening to the life
we have refused
again and again
until now.
David Whyte
Sound file for week 3:
1. Settling, Grounding and Resting, 10’39” – Download
Week 4
Tara Brach The Trance of Unworthiness article:TaraBrachSelf-Judgement
Mindfulness Week 4 guided practices sound files:
1. Body Journey Observing Memories, Feelings and Images: 29.02 Download
2.Breath Meditation, 20.41 Download
3. Four Wishes, Loving Kindness: Download
The Observer and the Undercurrent: Caitlin Moran Article: Who Tells The Story of You?: Caitlin Moran Article
Week 5
Week 6
Week 7
Resting In The Midst of Our Own Experience – Download
Deep Pelvic Breathing Sequence: – Download
Feedback from the Deep Pelvic Breathing:
‘Just wanted to say I’ve been doing the lotus breath practice from Practice with Sue and it’s amazing! I’m still at the stage where I’m having to think about coordinating my movements so my attention flits around my body all over the place a bit.
I’m fascinated by the “outrageous” bit and am now experiencing a difference between “chucking out” what’s left in my breath and what I think you mean by “release”. It’s a quite different quality. The “chucking out” feels like an act of violence (without wanting to sound too dramatic), or throwing something away, and it comes from higher up in the chest. “Release” comes from lower down in the pelvic floor, as a continuation of the breathing out, and when I do it, in that moment, I connect more strongly with and become physically aware of my root down my legs, my feet, my balance.
Simultaneously, in that moment of release, comes a feeling of emotional/psychological balance, almost like I’m unshakeable – like if someone tried to push me over (emotionally as well as physically), they couldn’t, just for a nanosecond.
Oh, and the first benefit I was looking for was of course the back strengthening which I’m sure is already improved with an absence of sciatic nerve twinges in my left leg which have been persistent.’
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