Deeper Mindfulness by Mark Williams & Danny Penman

Author:Mark Williams & Danny Penman [Williams, Mark and Penman, Danny & Penman, Danny]
Language: eng
Format: epub
Publisher: Grand Central Publishing
Published: 2023-07-18T00:00:00+00:00

Practices for Week Four

• Mindful Walking—either twenty minutes once a day (Meditation 4.2) or ten minutes twice a day (Meditation 4.1). This should be alternated with the Mindful Stretching practice (below) so that you do three days of each. Note in your journal how things go: any difficulties, delights and discoveries. Once you’re familiar with the instructions, feel free to use the minimal instructions (Mi) version (Meditation 4.4) or simply use the track with the sound of bells as your timer (1.5). On at least one day this week, walk for thirty minutes, either using that specific version (Meditation 4.3) or using any of the versions mentioned above.

• Mindful Stretching practice—on alternate days. There is one track (4.5) lasting twenty minutes to guide you until you are familiar with the sequence. After this, feel free to let go of the guidance.

• Ten-Finger Gratitude exercise—once a day (Meditation 4.6). After a few days, move on to the minimal instructions (Mi) version (Meditation 4.7) or perhaps with no instructions at all.

• Everyday Mindfulness practice: Appreciation. Each day, look out for any small moment when you notice something pleasant. You can follow the guidance on Meditation 4.8 for the first few days before practicing it without.

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