1. SESSION SEVEN

2. Identify: One delight One difficulty A communication in which you practised 50:50 Practising at Home Review Breath and Body and Befriending meditation (Tracks 4 and 7) Breathing Spaces, to be practised twice a day Random Acts of Kindness Experiment with bringing 50:50 awareness to communications Read Chapter 10

3. EXHAUSTION Insomnia Aches and pains Joylessness Low energy Guilt Depressed mood

4. Reflect and make notes around your hot air balloon 1)What are the qualities of the activities you personally experience as nourishing? Could you integrate more of these into your day? What ‘washing dishes’ moments could you have? How could practising gratitude support your hot air balloon’s balance? 2)Are your depleting activities/attitudes sandbags or the basket? If they are an inevitable part of life (basket), could you approach them differently, such as letting go of resenting a chore or task?

5. Practising at Home Twenty Minute Meditation. Choose a daily formal practice, perhaps selecting from: -Tracks which you find nourishing or are under-explored -Silent mindfulness of body and breath -20 minute Mark Williams sitting practice Breathing Spaces + Action Step at least twice a day and whenever you need one Actively tune in to how the six themes influence your hot air balloon this week Read Chapter 11 – “When did you stop dancing?”