3 Developing and Maintaining Practice

Mindfulness Based Life Enhancement Three Minute ‘Breathing Space’

Mindfulness of the body Mindfulness of the mind Mindfulness of feelings Mindfulness of experiences

INTENTION ATTITUDE ATTENTION PREPARATION FOR PRACTICE MOTIVATION Review your purpose and overall intention. Be honest! Don’t judge your reasons. Be aware and accept them. Example: I want more peace of mind GOALS Decide what you hope to work on in this session. Set a reasonable goal for where you are. Keep it simple. Example: not to get annoyed when my mind wanders. ATTITUDE EXPECTATIONS Bring to mind the dangers of expectations and be gentle with yourself. Find enjoyment in every practice, no matter what happens. There is no such thing as a ‘bad’ practice. DILIGENCE Resolve to practice diligently for the entire session. Recall that the best way to overcome resistance is by simply continuing to practice, without judging yourself. ATTENTION DISTRACTIONS Perform a quick inventory of things in your life that might come up to distract you. Acknowledge these thoughts and emotions and resolve to set them aside if they do arise. You may not be wholly successful, but at least you have planted a seed: the intention not to let them dominate your mind. Source: Based on Culadasa: The Mind Illuminated

“By mindfulness I specifically mean the optimal interaction between attention and peripheral awareness, which requires increasing the overall conscious power of the mind.” Culadasa

Mindfulness based life enhancement Enriching Optimism and Hope Enriching Optimism and Hope Challenging Negative Thinking Through Mindful Learning Challenging Negative Thinking Through Mindful Learning Enjoying Life and Savouring Enjoying Life and Savouring Formal and Informal Mindfulness Formal and Informal Mindfulness Mindful Movement and Somatic Awareness Mindful Movement and Somatic Awareness Enhancing Balance and Equanimity Enhancing Balance and Equanimity Enhancing Kindness and Compassion Enhancing Kindness and Compassion Practising Gratitude and Forgiveness Practising Gratitude and Forgiveness Mindfulness based life enhancement