1. 3 Developing and Maintaining Practice

2. Mindfulness Based Life Enhancement
Three Minute
‘Breathing Space’

3. Mindfulness of the body Mindfulness of the mind
Mindfulness of feelings
Mindfulness of experiences

4. 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

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

6. 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