Instructions for "Finding the Breath":
This is the last in the Weekly Minute Guided Meditation Series. The first exercise was a short introduction to mindfulness practice called "Being Present". Then, over the subsequent weeks we looked at various 'anchoring' practices. An 'anchoring' practice is one that restores you to calm when you need it. One size does not fit all in mindfulness however, and what works for one person may not work for another. For example, you may find a breath practice calms you down, while your friend may find it makes them more anxious. We are all different, so I have presented a few 'anchoring' options using the senses, the body, and the breath, so you can try them out and see what works for you. (Explore the previous practices on the Weekly Minute Blog page.) *Practice adapted from Pollak, Pedulla, & Siegel I've really enjoyed putting this series together, and I hope you've found it helpful. I plan to record some more in the near future, so if there's anything you'd like to see please leave a comment below, message me, or email me. I've already had a request for a meditation to aid sleep, so expect to hear that soon! "At any time, it can be extremely comforting to return to the anchor point and it's extremely simple to do once you have located it." - Padraig O'Morain
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Instructions for "Being the Mountain":
This is the second of the three 'anchoring' practices that we are currently exploring in the Weekly Minute. An 'anchoring' practice is a technique that you find restores your balance when life is turbulent. Remember that each person is different, and what works for you will be different from what works for someone else. "Being the Mountain" is an excellent practice for those with anxiety, or anyone who is in a period of change. Try it and see how it works for you! I'd love to hear how you're getting on, so leave a comment below. :) *Practice adapted from Pollak, Pedulla, & Siegel "It only takes a few basic steps to transition from being on automatic pilot to becoming awakened to present-moment experience." - Daniel J. Siegel MD. 
Instructions for "Touch Points":
This is the first of three 'anchoring' practices that we will explore over the coming weeks. Your anchor is the place of calm and stillness within you that you can return to whenever you feel you need it. Each person is different, and what works for you will be different from what works for another person. Try each of the guided practices over the next few weeks, and see what works best for you, then make your chosen practice a habit so you can find your anchor when you need it. :) *Practice adapted from Pollak, Pedulla, & Siegel "Since the body is always available as an object of meditation, becoming interested and curious about physical sensations is one of the easiest ways to come into the present moment. This practice can help us see the difference between direct experience and what we add on." - Pollak, Pedulla, & Siegel 
Instructions for "Being Present":
If you've never done a guided meditation before, here's an opportunity to start! This introductory practice is about getting used to focusing your attention, noticing the it has strayed, and bringing it gently back. If you have been doing the Weekly Minute, then this is all stuff you've done before, but this time, you'll have my voice to remind you! *Practice adapted from "Sitting Together" - Pollak, Pedulla, & Siegel "Through the development of concentration the mind becomes "less fragile and susceptible to extremes. It becomes steady and balanced—able to receive the variety of experiences and impressions that come to us in life without feeling overwhelmed or burdened." - Christina Feldman  Instructions for "S-T-O-P for a minute...":
You just practiced three really important tools for good mental health. You calmed your body and mind, you took control, and you practiced focusing your attention. This combination of tools is a great daily practice, indeed, several times daily would be ideal! The hardest part will be remembering to do it, so, set your reminder on your phone to help you. :) “If you want to conquer the anxiety of life, live in the moment, live in the breath.” |
The Weekly Minute is a blog I write each week with the aim of providing proven tools to help promote positive mental health.
The collection of short, practical mindfulness and therapy tools for self-reflection and self-improvement, can equip people to take their mental well-being into their own hands, and improve their quality of life. The Weekly Minute is posted here every Monday, or you can sign up to get it delivered to your inbox via the link below. Follow me on social media (see below) to make sure you don't miss one! Get the Weekly Minute delivered straight to your inbox, or follow it on social media!
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