Mindfulness
What is Mindfulness?
Mindfulness is about being aware of the present moment. This means noticing what you are doing while you are doing it. It involves knowing what's happening both in your mind and body and being aware of what is happening in your direct environment. We learn mindfulness by practicing a skill known as 'meditation' in which we repeatedly invite our awareness back to what we are experiencing at any given moment.
How can Mindfulness help with Wellbeing?
By focusing on the present, mindfulness helps us to step back from the chatter of the mind. We deliberately let go of dwelling on the past or worrying about the future. Instead, we aim to connect to the actual lived moments of our lives, however, they may be. In doing so we might begin to find a new satisfaction from everyday experiences; such as really tasting the food we are eating, or noticing what happens inside us when we watch a beautiful sunset. We can also be mindful of unpleasant experiences by bringing a sense of acceptance towards what we notice. This helps us to let go of judging and struggling against difficult experiences, which ironically tends to make it easier to cope with.
The first thing most meditators notice is just how busy the human mind is! Much of the time our attention is far from the present moment as we are distracted by our thoughts. The mind seems to be continually thinking, planning or worrying. Whilst it is normal for minds to be busy in this way; it can get out of hand, leaving us trapped in cycles of overthinking, rumination, or worry.
Practicing meditation can help us reign in the thinking mind. We learn to 'let go of thoughts, viewing them as simply mental events rather than truths to engage with. We also practice inhabiting the sensations of the breath and the body, and in so doing, we learn to connect to a wider sense of ourselves: one in which thinking does not need to dominate our whole experience.
A Word Of Caution
Meditation increases awareness of thoughts and feelings, and sometimes this can be challenging. As such, it's best to learn meditation at a time when you are feeling fairly 'robust' and do not have too much stress in your life. If you are currently experiencing a lot of difficult thoughts or feelings; then we recommend trying other forms of support before mindfulness. Check out the other areas of our website for information on the types of support available.
Timing
If you are currently undertaking treatment with us, it's important to focus on what you are learning from your sessions. As such, please agree with your therapist about when the best time to try mindfulness would be. You can always come back to the mindfulness resources later on; either during or after your treatment.
Our Mindfulness Resources
We have a range of mindfulness options available for the people using our service: including mindfulness self-help resources, introductory sessions and mindfulness courses.
It's worth taking some time to consider your options. For example, if you are new to mindfulness you might want to start with the Introduction to Mindfulness workshop. Or if you don't want to do a course at this time, you might prefer the leaflets and meditations available in our self-help section.
If you are interested in trying any of these options, please speak with your clinician to discuss how this might fit into your treatment package.
Mindfulness Courses
Introduction to Mindfulness Workshop
Introduction to Mindfulness is a one-and-a-half-hour workshop that provides an overview of the principles and practice of mindfulness and how this applies to everyday wellbeing. This is a good starting place for anyone new to mindfulness. The workshop can be attended in person at one of our hubs when available or accessed from home as an online webinar session. The session involves learning about the theory of mindfulness, practicing a range of meditations and reflecting on what has been learnt. Please note, that the meditations involve sitting or lying in silence within a group setting: some practices may be up to 20 minutes in length.
If you would like to attend an Introduction to Mindfulness workshop, please click here
The Mindful Living Course
This is a course for those who would like to be more mindful in their daily lives. It's a self-directed programme that you can do from the comfort of your own home! The training consists of 4 video tutorials (each about 30 minutes long) that are accompanied by workbooks and downloadable audio files of all the course meditations.We cover the core themes of present moment awareness, mindfulness of the breath and body, and compassionate responding.The meditations are brief and suitable for beginners; designed to fit into day-to-day life.
The Mindful Living course is most suitable for those who feel motivated and able to work at their own pace through the materials.It's likely to take around 4 to 8 weeks to complete.
If you are in treatment with us and would like to try this course, we recommend discussing this with your clinician first, to consider how/when this might fit into your treatment.
Please note: you will need access to broadband internet to view the videos and download the meditations.
If you would like to access this course, click here
Mindfulness in individual therapy sessions
Some therapies combine talking with 'meditation'. Your therapist may offer to teach you meditation practices designed to help you observe your thoughts and feelings as they arise in the present moment.
Please note: this will only be offered when appropriate for your treatment, and by therapists who are trained in mindfulness interventions.
Mindfulness Self-Help
We hope you will find the following self-help materials, audio meditations and poems to be helpful in your mindfulness journey.
Mindfulness Leaflets
The following leaflets are in downloadable PDF format but can also be posted to you on request. Some of them are designed to be read alongside the audio file meditations in the following section; just scroll down to access these.
What is Mindfulness?
An introduction to mindfulness ideas and meditations
Working with Thoughts
Using mindfulness to manage a busy mind. Focusing upon 'letting go' of thoughts.
Everyday Mindfulness
Informal meditation practices to bring mindfulness into your daily life.
Mindfulness of Emotions
Using mindfulness to cope with feelings; holding them in awareness without resistance or struggle.
Compassion Practice
A mindful approach to self-compassion, letting go of criticism and judging.
Mindfulness Resources
A list of recommended books, websites and apps.
Guided Meditations
The following MP3 audio files are free to listen to and download:
Mindful Moment (9 mins)
A brief practice to help you check in with yourself in a mindful way.
Breathing Space (6 mins)
Brief awareness meditation in 3 simple steps.
Soothing space (13 mins)
Meditating with strong emotions
Compassion Generator (14 mins)
A self-compassion meditation
Breathing Hands (4mins)
Focusing on the breath in the hands, moving fingers in time to our breathing
The Breathing Body (17 mins)
Following the breath with awareness; connecting to it as a lifelong friend
Befriending the breath (8 mins)
Following the breath with awareness; connecting to it as a lifelong friend
Breath Meditation - Minimum Guidance (9 mins)
Following the breath with mindful awareness
Sitting Practice (21 mins)
Becoming familiar with the breath in different parts of the body
3cs Meditation (23 mins)
Meditating on curiosity, compassion and calm centre
Brief Body Scan (13 mins)
Scanning the body with mindfulness
Body Scan (20 mins)
Scanning the whole body with mindfulness
Body Scan (37 mins)
Longer body scan meditation (from the MBCT programme)