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)

This body-based practice (a form of bodyscan if that is a more familiar term) that aims to maximise alertness and cultivation of body awareness.
This body-based practice comprises 3 loops through the body: a leg loop, arm loop and torso and head loop interspersed with mindful movement.
This playlist version is in chunks so a loop of the complete practice can be undertaken at one time, another loop at a later time (or whatever suits e.g. just doing 1 loop that is well away from painful places).
body-based practice 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 body-based practice 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 body-based practice in a 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 body-based practice may be problematic.
While one option is to use a short-form body-based practice, 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 Body-Based Practice - Chunked -3-Ending Leg Loop

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 Body-Based Practice - Chunked -3-Ending Leg Loop

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