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

These are mindful movement practices that combine 2 simple movements of your feet and 2 simple movements of your hands with a sweep through your body where you invite your muscles to loosen if they wish to.

The recordings include live recordings so the quality is not as good: there is a version with ocean waves in the background that is 12 minutes for the practice and then has just the waves for another 10 minutes. 

The 4 movements (each repeated 4 times) are:
1.	Breathing in, bring your toes up towards your head, keeping your heels in contact with the floor or what you are lying on. Notice, as you do this, the changing sensations in your feet and legs, and how your muscles are working. These sensations could include sensations of contact, movement, weight, temperature, the feel of the pull of gravity, the degree of muscle activity, or awareness of the changing positions of your feet and legs.  Then, breathing out, release the muscles that were moving your toes and feet, as you allow your feet to return to rest.  Notice, Focus in to your feet. Moving as little or as much as you want to and is comfortable:
2.	Breathing in, bring your toes down and away from your head. If you are sitting do this by keeping your toes on the floor and raising your heels. If you are lying down, do this by keeping your heels in contact with the floor or what you are lying on and pointing your toes away. Notice, as you do this, the changing sensations in your feet and legs, and how your muscles are working. Then, breathing out, release the muscles that were active, as you allow your feet to return to rest. Notice, as you do this, the changing sensations in your feet and legs, and how your muscles respond, releasing tension or holding on.
3.	Breathing in, clench your fingers into your hands leaving your thumbs out to the side, so making a sort of ‘thumbs up’ shape, however your hands are positioned. Notice, as you do this, the changing sensations in your hands and arms, and how your muscles are working. Then, breathing out, release the muscles that were moving your fingers, as you allow your hands and arms to return to rest.  Notice, as you do this, the changing sensations in your hands and arms, and how your muscles respond, releasing tension or holding on.
4.	Breathing in, spread your fingers and thumbs apart, making stars. Notice, as you do this, the changing sensations in your hands and arms, and how your muscles are working. Then, breathing out, release the muscles that were moving your fingers, as you allow your hands and arms to return to rest.  Notice, as you do this, the changing sensations in your hands and arms, and how your muscles respond, releasing tension or holding on.

Mindful Muscle Release - 12 mins

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. 

Mindful Muscle Release - 12 mins

ResiliencePlus

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