Table of Contents
Cover Welcome Module 1Beginning our skills in mindfulness Module 2Using our senses in mindfulness Module 3Developing Attention and Focus in mindfulness Mindfulness Some helpful hints to get you started Video Reflection activity Mindfulness and its effects Learning about neuroplasticity and mindfulness Let's do some mindfulness practice! Take a break with the dropping in mindfulness practice Pause and think Fill in the gap activity Mindfulness on the go Next steps 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 Module 3Developing Attention and Focus in mindfulness Mindfulness Some helpful hints to get you started Video Reflection activity Mindfulness and its effects Learning about neuroplasticity and mindfulness Let's do some mindfulness practice! Take a break with the dropping in mindfulness practice Pause and think Fill in the gap activity Mindfulness on the go Next steps 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
Remember our helpful hints to help your practice
Remember our helpful hints to help your practice

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1. Mindfulness is not about seeking relaxation, or to feel calm nor good whenever we practice. Every feeling is welcomed in mindfulness, and we learn to notice these as they come and go. This is important to remember but can take some getting used to at first.

2. Always be kind, forgiving and gentle with yourself as you practise mindfulness. In this way, your attention of what you are noticing, and your focus are likely to grow and help you.

3. There’s no right or wrong way to practise mindfulness. It’s a very kind, forgiving and generous practice we can do with ourselves.

4. The more you practise, the more benefits and insights you are likely to notice later on- start gently at first and build your skills slowly over time.

5. Sometimes mindfulness practice can feel a bit strange, boring or silly perhaps, especially when we’re new to it. Don’t let those feelings stop you, they will pass. If you can, just notice these feelings in your practice, and then return again to noticing the present moment.

6. Please remember that your mind will wander and thoughts keep popping up, perhaps many times as you practise, that’s ok, that’s what human minds do. Each time we notice it’s wandered, we bring it back each time to focus our attention over and over again each time.

7. If for any reason, you find that mindfulness is not helping you, or causing you increased difficulty, please stop your practice for the moment. Do talk to your therapist, doctor, or clinician for more guidance and advice on developing your mindfulness skills and if now is the right time for you. We wish you all the best.

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