Mindfulness for Health/You are Not Your Pain- Extra Materials and Information Resources for Readers of Mindfulness for Health Chapter Three - Setting up your Meditation Posture It is important how you set yourself up for meditation. The key points are in Chapter Three of ‘Mindfulness for Health’. We have videos demonstrating how to sit and use the floor to practise on: Setting up a sitting posture Getting down onto the floor Getting up from floor Chapter Four - WEEK ONE OF THE PROGRAMME More Information on Breathing Week One Practices (PDF) The breath forms the basis of the whole Breathworks approach to Mindfulness for Health. We recommend you read The Breathing Book by Donna Farhi if you want more information. Vidyamala has also written a document that goes into the physiology of breathing in more detail, including an introduction to the three diaphragms that are important in full-body breathing. Here is a led meditation exploring the three diaphragms in more detail. Extra Body Scans We have recorded several alternative versions of the Body Scan so you can choose whether you scan from head to toe, or vice versa, or start at the abdomen. There is no advantage to any particular approach - simply follow the body scan that works best for you or try different approaches for variety. Visit our downloads shop to purchase 'MINDFULNESS FOR HEALTH EXTRA BODY SCANS' Chapter Five - WEEK TWO OF THE PROGRAMME Extra Breathing Anchor Meditations Week Two Practices (PDF) We have recorded several alternative versions of the Breathing Anchor meditations. These include counting the breath, using imagery, or a version with less guidance. There is no advantage to any particular approach - simply follow the meditation that works best for you. Visit our downloads shop to purchase 'MINDFULNESS FOR HEALTH EXTRA MEDITATIONS' More Information on 'Doing and Being' Modes 'Coming to Your Senses' chart (PDF) Here you will find a handout that includes a helpful chart adapted from the work of Professor Mark Williams. This usefully augments the material in Chapter Five. Chapter Six - WEEK THREE OF THE PROGRAMME More Information about Mindful Movement Week Three Practices (PDF) Pacing and Mindfulness in Daily Life- Templates: Diary Template A blank diary template is available for download so you can print out a page for each day Template for Mindfulness in Daily Life diaries (PDF) It will help your experience of mindful movement if you watch these videos before starting: Introduction to sitting and standing movements Wrist Rotations Finger Flicking Warm Hugging Arms Peeling off a Top . The full Breathworks programme contains a range of movements that can be performed lying down, sitting or standing. It is available as a Mindful Movement pack that includes a booklet, DVD and two audio Cds with 6 x 20 minute sequences. We encourage you to try the different sequences to find a mindful movement programme that is most effective for your body. Chapter Seven - WEEK FOUR OF THE PROGRAMME Pacing and Mindfulness in Daily Life - Templates: Diary Template Week Four Practices (PDF) More information on 'Blocking and Drowning' (PDF) Here you will find a handout with a chart showing how Secondary Suffering manifests as either 'Blocking' or 'Drowning'. This draws out themes included in the 'Compassionate Acceptance' meditation. Pacing and Mindfulness in Daily Life - Diary Analysis and Baseline Templates Blank templates are available for download so you can print out as many copies as you require: Template for Mindfulness in Daily Life Diary Analysis Sheet Template for Rest Period Analysis sheet Template for Baseline Record Sheet Chapter Eight - WEEK FIVE OF THE PROGRAMME Week Five Practices (PDF) Chapter Nine - WEEK SIX OF THE PROGRAMME Week Six Practices (PDF) Chapter Ten - WEEK SEVEN OF THE PROGRAMME Week Seven Practices (PDF) Chapter Eleven - WEEK EIGHT OF THE PROGRAMME Week Eight Practices (PDF) Breathworks Courses Mindfulness for Health Courses Mindfulness for Stress Courses Manage Cookie Preferences