Below are some useful bits to help you as you make your journey through Mindful May – and beyond.

Week One

Here are links to the guided meditations we shared together:

3 Step Breathing Space:

This is a very useful grounding practice.  It cuts the ‘amygdala hijack’ which we can so often get caught up in – and brings you to the present moment … to a place of focus, calm and clarity.  It’s short – so it’s easy to practice, even on the busiest of days.  And when you practice it over and over, it becomes embedded – so you can just tap into it, any time you need to become grounded.

We suggest you may wish to practice the 3 Step Breathing Space daily – night and/or morning – and also whenever you need it, to help you take a pause in daily life.

Zen proverb

A philosopher came to visit a Zen master.
While the master was preparing tea, the philosopher talked endlessly, showing the master how much he knew.
When the tea was ready, the master poured it into the philosopher’s cup, and he continued pouring even after the cup was full.  The tea was flowing all over the table, and the philosopher yelled, “Stop!”
The master smiled and said, “Your mind is also overflowing.  How can you receive anything from me?”

We have suggested that you might like to keep a daily journal throughout Mindful May, if you would like to – in order to help you notice the insights that arise, etc.  This is for your eyes only – there is no need to share it with the Mindful May group.  Please do click here if you would like to know more about the benefits of keeping a journal.

Thank you all for being with us for Week 1 of Mindful May – we really appreciate your time and commitment.

Week Two

Here is the link to the guided meditation we shared together:

Affectionate Breathing:

This will help you to calm the mind and start to become familiar with bringing warmth and kindness to you and your practice.

We suggest you may wish to practice this daily, night or morning – and whenever you need it.

Here are the links to the video we watched together and the neuroscience TED Talk.

Enjoy the practices and remember … BE KIND

Week Three

Below are the links to the guided meditations we shared together – we suggest you may wish to practice them daily, night or morning – and whenever you need them.

Loving Kindness

This will help you to cultivate warmth, kindness and compassion and bring it to yourself and then to others:

It can also be really helpful to create your own phrase – perhaps something really simple such as “may I be safe and well” – so you can draw on it, as you go about your everyday life.  Our advice is to keep it simple, what is more important is that you have a warm attitude towards the practice.

Compassionate Friend

This is a visualisation practice.  Our other meditation practices rely more upon sensory experience (breathing) and language (loving kindness phrases). We can also bring self-compassion through this different pathway of visualisation.  This will help you to discover a wise and compassionate presence or part of yourself.

Week Four

Below are the links to the guided meditations we shared together  – we suggest you may wish to practice them daily, night or morning – and whenever you need them.

Being Kind with Equanimity

This will help you to experience how the equanimity brought about by being present/mindful can support self-compassion. Particularly useful when applied in the midst of care-giving situations; how to bring a self compassionate response to empathetic distress and fatigue:

Compassionate Body Scan

This will enhance mindfulness of the body and also nurture a more respectful, appreciative attitude towards the body, particularly when there is physical or emotional discomfort: