This is a set of mindfulness practices with a focus on the body.

Body Scan Practices

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.]

Body Scan Mindfulness Practice -03-minimal detail-17min

Body Scan Mindfulness Practice -02-moderate detail-23min

Body Scan Mindfulness Practice -01-detailed guidance-25mins

Body Scan Mindfulness Practice -04-minimal detail-15min

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)

These tracks were recorded to support a standard MBSR course delivered to a UK cancer care team.


IM-MBSR-Body Scan 35 mins

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)

This looped bodyscan includes guidance around returning the attention to the chosen focus and skipping areas of discomfort - this can be helpful when first listen but use the version without this guidance thereafter if you prefer.

A form of bodyscan that aims to maximise alertness and cultivation of body awareness.
This bodyscan comprises 3 loops through the body: a leg loop, arm loop and torso and head loop interspersed with mindful movement.


Body scan mindfulness practices aim to cultivate the capacity to notice body sensations and to intentionally shift the attention from one focus to another while tracking when the attention wanders and returning it to the focus.
A common experience of bodyscans is to sleep through large parts of them so reducing the time spent practicing mindfulness though often helpfully providing a well-earned cat-nap.
Teaching a bodyscan class usually means a rising crescendo of snores...
More seriously, for those who find embodied awareness distressing or experience pain when remaining in 1 position the length of a classic bodyscan may be problematic.
While one option is to use a short-form bodyscan, this looped form allows only the loops in less painful or less distress triggering areas to be listened to. The periods of mindful movement between each loop also help reduce discomfort from immobility.
This format also invites use of the same focusing anchor around each loop and as a place to direct the attention during the time the guidance is focusing on an area of the body that is difficult to engage with. This focusing anchor or Home Base could be a sound or a body sensation such as the breath or feeling of contact with what is supporting the body (or whatever is helpful for you).

There are also 2 tracks of silence. These are to stop SoundCloud's irritating autoplay function that means a track we have no control over is played after any of our recordings ends.

www.resilienceplus.com

3-Loops Bodyscan - 35 mins with full guidance

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. 

3-Loops Bodyscan - 35 mins with full guidance

ResiliencePlus

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