Table of Contents
Cover Welcome Module 1Beginning our skills in mindfulness Module 2Using our senses in mindfulness Mindfulness Some helpful hints to get you started Video Reflection activity Mindfulness and the effect on our brain Take a break, Notice your senses Take a break with the noticing your se.. Pause and think Mix and Match Quiz Mindfulness on the go Next steps Module 3Developing Attention and Focus in mindfulness Module 4Noticing the highs and taking in the good Module 5Being gentle with yourself Module 6Developing and increasing self-care Summary Taking your mindfulness practice further How to know if mindfulness is of benefit
Cover Welcome Module 1Beginning our skills in mindfulness Module 2Using our senses in mindfulness Mindfulness Some helpful hints to get you started Video Reflection activity Mindfulness and the effect on our brain Take a break, Notice your senses Take a break with the noticing your se.. Pause and think Mix and Match Quiz Mindfulness on the go Next steps Module 3Developing Attention and Focus in mindfulness Module 4Noticing the highs and taking in the good Module 5Being gentle with yourself Module 6Developing and increasing self-care Summary Taking your mindfulness practice further How to know if mindfulness is of benefit
Mindfulness on the go
Mindfulness on the go

"Click to hear narrated version of this page"

Whenever you need some mindfulness, try this short 2 minute practice.

Noticing sense of touch /contact with furniture

You can use this practice as often as you like or whenever you:

Start to feel anxious or stressed

Feel like you can’t stop the thoughts in your head

When you’re feeling overwhelmed

Just need a little bit of ‘time out’ for yourself

Or want to develop your mindfulness skills

Try this practise for at least 2 minutes whenever you need a little mindfulness.

  • Take 3 or 4 deep breaths out to begin.
  • Close your eyes if you feel comfortable to.
  • Start to notice what your body is making contact with (furniture, floor, chair or bed etc.)
  • Start to notice from the top of your head slowly down to your feet each place that your body is making contact with the furniture, perhaps your shoulders, top of your back, your lower back, your thighs etc. Do this slowly and take your time-no need to rush.
  • When your mind drifts off –bring it back each time to focus on these instructions.
  • Now focus on your breath.
  • Take some more deep breaths out if you can. Nice and slow.
  • Can you notice your belly move when you breathe?
  • How about your shoulders?
  • Can you hear the sound of your breath at all?
  • Just slowly, what sounds can you hear in the room? Just notice.
  • Now open your eyes and return to the room.
  • What did you notice in this practice?
Notes

Welcome

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Notes

Welcome

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