This collection focuses on choosing a focusing anchor for your practice.
This could be something you can see, hear or feel in your body.
The detailed versions are useful to start off to get a feel for what is involved - they are quite long so some people listen to different parts over a number of days. 
Once you have a sense of a focusing anchor that you prefer the shorter practices are probably more helpful.


Choosing and Using a Focusing Anchor for Mindfulness Practice

Once you have a feel for using a Focusing Anchor these short practices - a type of breathing space practice - are easy to do almost anywhere. This one has minimal words - just prompts for the different stages of the practice.

This is a collection of audio files developed for our mindfulness course at The Christie, Greater Manchester, UK. This is a regional cancer care hospital. 
These tracks offer detailed versions which are helpful to start off and then brief guidance versions for when you are familiar with the practice.
See www.easingstruggle.com for details of each track.

[The 8 hour silence is handy to put in a playlist if your player does not turn off after 1 track. This means you can fall asleep to a track and not be disturbed when it goes on to the next track.]

Focusing Anchors - 04 - 10 Minute BMW Mindfulness Practice with Focusing Anchor

Once you have a feel for using a Focusing Anchor these short practices - a type of breathing space practice - are easy to do almost anywhere. This one has minimal words - just prompts for the different stages of the practice. 

This is a collection of audio files developed for our mindfulness course at The Christie, Greater Manchester, UK. This is a regional cancer care hospital. 
These tracks offer detailed versions which are helpful to start off and then brief guidance versions for when you are familiar with the practice.
See www.easingstruggle.com for details of each track.

[The 8 hour silence is handy to put in a playlist if your player does not turn off after 1 track. This means you can fall asleep to a track and not be disturbed when it goes on to the next track.]

Focusing Anchors - 05 - 5 Minute BMW Mindfulness Practice with Focusing Anchor

This practice works with any Focusing Anchor, offering general guidance that fits with most anchors you might use. 

This is a collection of audio files developed for our mindfulness course at The Christie, Greater Manchester, UK. This is a regional cancer care hospital. 
These tracks offer detailed versions which are helpful to start off and then brief guidance versions for when you are familiar with the practice.
See www.easingstruggle.com for details of each track.

[The 8 hour silence is handy to put in a playlist if your player does not turn off after 1 track. This means you can fall asleep to a track and not be disturbed when it goes on to the next track.]

Focusing Anchors - 03 - 15 Minute Less Detailed BMW Mindfulness Practice with Focusing Anchor

This is a longer practice that gives a detailed guide to an approach to use your preferred Focusing Anchor. 
Once you get the hang of this the shorter tracks are probably more useful. 

This is a collection of audio files developed for our mindfulness course at The Christie, Greater Manchester, UK. This is a regional cancer care hospital. 
These tracks offer detailed versions which are helpful to start off and then brief guidance versions for when you are familiar with the practice.
See www.easingstruggle.com for details of each track.

[The 8 hour silence is handy to put in a playlist if your player does not turn off after 1 track. This means you can fall asleep to a track and not be disturbed when it goes on to the next track.]

Focusing Anchors - 02 - 15 Minute Detailed BMW Mindfulness Practice with Focusing Anchor

This track offers a quite detailed guide to choosing your own Focusing Anchor. 

This is a collection of audio files developed for our mindfulness course at The Christie, Greater Manchester, UK. This is a regional cancer care hospital. 
These tracks offer detailed versions which are helpful to start off and then brief guidance versions for when you are familiar with the practice.
See www.easingstruggle.com for details of each track.

[The 8 hour silence is handy to put in a playlist if your player does not turn off after 1 track. This means you can fall asleep to a track and not be disturbed when it goes on to the next track.]

Focusing Anchors - 01 - Choosing an anchor - 22min

In this follow-up to the million-copy bestseller Mindfulness: Finding Peace in a Frantic World, Professor Mark Williams and Dr Danny Penman reunite to show readers how to use the hidden foundations of mindfulness to rediscover calm and reclaim your life in our chaotic world.

Use the hidden foundations of mindfulness to rediscover calm and reclaim your life in our chaotic world

There are moments in life that decide your fate. They ripple into the future and dictate how you experience the world in the moments that follow; either positive and uplifting, dark and chaotic, or flat and dull.

What if you could recognise these moments before they seized control of your life? What if you could use them to set sail for a better future? What if all moments, big and small, could be harnessed this way?

In Deeper Mindfulness, Oxford Professor Mark Williams and Dr Danny Penman reunite to present a new eight-week guided meditation programme that takes mindfulness to the next level. Deeper Mindfulness reveals how the latest advances in neuroscience, combined with millennia old wisdom, can be used to transform your life. These discoveries open the doors to a deeper layer of mindfulness known as the 'feeling tone'. This sets the 'background colour' that tinges your entire experience of life. It is also the tipping point from which you can reclaim your life in an increasingly stressful and chaotic world.

Proven effective at treating anxiety, stress and depression, the practices in Deeper Mindfulness offer a new and more fruitful direction for both novice and experienced meditators. It also allows the rest of us to approach life with renewed strength, vigour and equanimity.

Deeper Mindfulness by Mark Williams and Danny Penman, read by Mark Williams (Audiobook extract)

A 40 minute variation on a body scan that invites awareness of muscle movement and easing and loosening around active or tight muscles. 
This is a  'field reconding' (a great term for a raw recording from a workshop so has noises along with the spontaneous  guidance).

Body Scan - 40 minutes moving & loosening (field recording)

White Noise Water Sounds - Waves & Underwater

Soothing Sounds of the Sea - Anti Stress & Deep Sleep Nature Sound

Relaxing Sounds from The Sea

Surf for Healing 4

ResiliencePlus&#174; offers free resource to enhance resilience, health and well-being. 
We focus on building and sustaining our resilience through simple and accessible mindfulness practices. 

The aim of this stream is to build a developing resource of free content to support mindfulness practice.

We also provide training in the using these approaches to teach mindfulness in 1-2-1 or group contexts. 

Focusing Anchors - 02 - 15 Minute Detailed BMW Mindfulness Practice with Focusing Anchor

ResiliencePlus

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