Week six includes a brief review of what has been the most helpful or useful practice to you that you have or hope to incorporate into your daily life.
We then explore our automatic responses and reactions and see if it is possible to be aware of different urges and pause with them instead of acting on them in autopilot. Experimenting with noticing a moment of choice - and perhaps choosing to react differently to normal.
Week five considers ways that we might want to activate our soothing system during difficult experiences. Exploring which mindfulness practices you personally find soothing or calming and ways that you might be able to offer yourself kindness when needed.
Exercises use a variety of props to experience which hold your attention in the present moment for the longest.
Week four explores how our mind knows what is real and what is imaginary. While we know how how powerful our thoughts can be (see week three) know that thoughts are not facts can help us to step back and gain mental distance.
We try different exercises in narrowing and broadening our attention to see how it can change our perception and our experience in the present moment.
Week three explores how it is to allow difficult/ annoying / negative thoughts to be around without getting caught up and carried away by them.
We experiment with different exercises to help be aware to how powerful our thoughts can be and the physical affect that they can have on the body. As with previous weeks we share our experiences of the exercises to compare how they are similar and different to each other.
We then practice a new technique to help us practice getting some mental distance from our thoughts to begin to lessen the impact they have on us.
The theme for week two is what draws our attention away and what helps us to focus our attention where we would like it to be.
We experiment with different types of anchors, trying to find a strong or favourite sense or physical sensation that holds our attention or is easy to return to when our attention wanders. As with the previous week we will share our experiences of the exercises to contrast and compare different experiences (remembering there is no right or wrong).
We look at the theory of the attention cycle and how it is completely normal and inevitable that our minds, thoughts, attention and focus will wander.
We learn to incorporate mind wandering into our mindfulness practice by noticing what caught out attention, labelling the distraction, making it easier to interrupt our wandering mind and returning attention back to where we would prefer it to be.
Week One of the six-week mindful resilience course (which also stands alone as an Introduction to Mindfulness Workshop) focuses on using our senses of touch, sight, sound, and taste to be more aware of our present moment experiences.
The aim is to learn and practice the skills of mindfulness rather than sharing personal information or situations and events in your life that you might be struggling with. By the end of the first workshop, you will hopefully understand more about what mindfulness is and how you might be able to incorporate it into your daily life to help you be more resilient in the face of the ups and downs of life. Learning to pay attention to what is happening right now and interrupting any habits of being lost in thought.
Between the practical exercises, you will be invited to share what your experience of the exercise was like in pairs to compare how your experiences were similar and different. There is no right or wrong, it is simply noticing our experience whatever that may be. (Do not worry, this often includes experiences of sleepiness or not quite being sure what you are supposed to be doing as well as noticing your senses!).
Towards the end of the workshop, we consider the different ways that we can be more mindful of using our senses during things that we already do in our everyday lives. Keeping it as easy and effortless as possible with no meditation time required if that does not fit with your life. The idea is to be able to press pause on our routine, notice when we have slipped into autopilot and instead choose to notice moments of our day.