meditation

Mindfulness

mind

Mindfulness of Emotions

Think about the last time you had a shower. You have probably done this activity so many times that you can shower without thinking about it. While you are washing, your mind is probably thinking about other things, like what you will eat for your next meal. If something changes, such as the water suddenly becoming very hot, your attention or awareness will come back to the present moment; to what is happening in the here and now.
Mindfulness is about actively choosing to bring our attention to the present moment. While this can happen spontaneously, as described above, mindfulness is about doing this on purpose. When practising mindfulness we try to be aware of what is happening now. We do this with a curious and non-judgemental attitude, and with openness to whatever is occurring, even if it is unpleasant.  
Research has shown that mindfulness can be very helpful for sickness, and in everyday life. It can improve immune system functioning, reduce stress levels, and allow us to cope with difficult or painful thoughts and feelings.  Sometimes our attention can get ‘stuck’ focusing on painful past events or worrying excessively about our future - mindfulness helps bring our attention and focus to the present which is where we are able to live and act.  Mindfulness can assist us in ‘letting go’ of recurring thoughts, increase the tolerance for unpleasant sensations and heighten our awareness of both ourselves self and the environment.  By improving our focus, attention and concentration skills we are more able to solve problems and cope with difficulties as they occur.
The following audio tracks can help when practising this skill.  Just like any skill, regular practise is required.  The tracks are designed so that you can use them on a CD or MP3 player.  The tracks provide guidance and can make learning mindfulness skills easier.  Try and practise a few times a week, preferably during times when things are calm.  Later, when you are more confident, you can use mindfulness skills in more stressful situations without listening to the audio tracks.
If you have any questions about what is contained in these audio tracks, please speak to your health care professional.  If you need to use an interpreter to contact a health professional, please call the telephone Translating and Interpreter Service on 131 450 and give them the contact number of the health professional and the name of the language you speak.

Track 1 - Introduction
This is an introduction to mindfulness. Track 1 discusses what mindfulness is, and how it can be helpful.
Track 2 - Breathing
This is a mindfulness skill that guides you to bring awareness to your breathing. The track is 10 minutes long. Mindfulness is useful in many situations, such as when having difficulty sleeping, or when something bad has happened.
Track 3 – Leaves on a Stream
This is a mindfulness skill that focuses on observing your thoughts and allowing them to come and go. It is useful if you find that your mind wanders, is very busy, or races very fast. This track is also 10 minutes long.
Track 4 – Mindfulness of Emotion
This is a mindfulness skill which increases the ability to deal with difficult and painful emotions. The track is 10 minutes long and is useful to practise when you are feeling powerful unpleasant emotions, such as anger, fear or sadness. 

This resource was developed by The Albion Centre. Funding for translations was provided by the South Eastern Sydney Local Health District Multicultural Health Service, 2014’


Mindfulness Of Thoughts (Leaves On A Stream)

A mindfulness exercise to train present moment awareness by focussing on the process of breathing. 

mindfulness of breathing.

A mindfulness exercise to promote the ability to contact the present moment by noticing sounds. 

Mindfulness of sounds.

A mindfulness exercise to develop greater  willingness to experience difficult and uncomfortable emotions. 

willingness to have difficult emotions.

An exercise to develop a vaster sense of self (self as context) 

clouds passing through the sky.

A mindfulness exercise to develop awareness of our own thinking as opposed to being swept away by our thoughts. 

leaves on a stream.

An informal mindfulness practice nurturing present moment awareness whilst enjoying a quiet cup of tea. 

a mindful tea break

A mindful pause to get present, unhook from thoughts allow feelings before focusing back on what's important for you to do next. 

three minute breathing space.

An exercise to mindfully take care of your pain and suffering with kindness and compassion for yourself. ❤️

self compassion.

An exercise to use to ride out strong urges, cravings or compulsions you may experience that my be pleasurable in the short term but which tend to move you away from valued living in the long term. 

urge surfing

An exercise to evoke a  sense of loving connection, kindness and goodwill with others. 

loving kindness meditation

An exercise to learn to notice our own thoughts and see them as just that - only thoughts. We can also notice that we don't need to take thoughts so seriously, hook into them or be be pushed around by them. 

thought watching (defusion)

These tracks feature Dr James Kirby delivering Compassion-Focused Therapy exercises in order to help build individual's own compassionate self.

CFT - Safe Place Imagery

Mindfulness exercises based on acceptance and commitment therapy (ACT)  

willingness to have difficult emotions.

ACTmindfully