Mindfulness Series - Episode 4 - Eating Meditation by Fiona O'Donnell

In this series on mindfulness, we have been practicing using the anchors of the breath, body and senses to come back to over and over again. When we have developed a little concentration and awareness to do this, we can start Turning Towards what is here a little more - noticing how are we feeling? How is the body feeling?

Dr Rick Hanson, who I have trained with, has done great work in Positive Neuroplasticity. Using short 10-20 second practices during our day, we can actually have an impact on the neuroplasticity of the brain. This Taking in the Good practice starts with noticing a pleasant experience in this moment and allowing the experience, feelings in the body with this to be enriched and absorbed into our implicit memory - this naturally balances out our inherent negativity bias! I love this short practice - do you have 20 seconds 3 times a day to try this - it really works!!

Starting to become aware that we are more than our thoughts, sometimes thoughts are very helpful, but sometimes when we notice the inner critic is strong these thoughts are not so helpful - they can even perpetuate a low mood! Developing the ability to place our attention on the breath, body, sounds or senses can be so helpful when we notice our attention is hi-jacked by familiar unhelpful thinking patterns

Mindfulness Series - Episode 9 - The Breath by Fiona O'Donnell

The Sounds are another gateway into the present moment. Sometimes the breath can feel a little too activating or uncomfortable as a present moment anchor, especially if we are feeling anxious, therefore the sounds can be a much safer way to anchor our present moment experience. Give it a try! Opening up to the sounds as if this was the first time you had the gift of hearing!

A 2 minute practice to support us in difficult moments Really resourcing! This Self Compassion Break is from Dr Kristin Neff's Mindful Self Compassion program. Step 1, Acknowledge this is a moment of difficulty, Step 2, The Common Humanity 'I am not alone, we all have moments like this'', Step 3. Offer some friendly phrases to yourself that feel authentic 'I am okay, I am safe, I am a good person....'

Mindfulness Series - Episode 7 - Attitudes Of Mindfulness - Inner Critic by Fiona O'Donnell

This is a guided meditation allowing us to reconnect with the body, with a sense of curiosity to whatever is arising from moment to moment. Hope you find this helpful!

This 3 step breathing space is a short check-in to observe how we are feeling from moment to moment. Taken from the MBCT (Mindfulness based cognitive therapy) programme. Enjoy!