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

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

An imagery track that aims to help develop your sense of core strength.

Place Of Ease Practice

These are breathing timers that use the sound of the waves as a less insistent invitation to breaths to a rhythm than a discrete sound cue such as a bell.
We find they are more open to the natural variation in breathing cycles so you don't feel as driven by the timer rhythm. 
The invitation is to try the different timers out from shorter cycles to longer ones and find one that is a comfortable rhythm. After a few days of practice at that rhythm, explore how it is to use the next longer rhythm.
The 5 second one is suitable for most people - taller people or those used to longer breath cycles may find the 6 second one fits more comfortably with a larger lung capacity. 
As ever - just do what is kind and follow the advice of your health professionals if you have any doubts.
While the tracks are 30 minutes long, 5 minutes would be the maximum any one unfamiliar with breathing practices would be advised to do. 

The book 'The Healing Power of the Breath' by Brown and Gerbarg offers a detailed description of the approach. There is a bit of dubious science in their suggestion that a breath cycle of 10 seconds is ideal for all - though they do suggest taller people need a longer breath cycle. The source material for this idea comes from www.coherence.com  - which is mix of interesting physiology of breathing and some more fringe yogic mystical ideas. 

Overall it would seem a more cautious view would agree that longer slower breaths are very helpful but it would need biofeedback to  be sure you were breathing with 'coherence'. 

6-sec-Breath-Timer

6-sec-Breath-Timer-gull

5-sec-Breath-Timer

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 -6-Head Loop

3-Loops Body-Based Practice - Chunked -5-Ending Arm Loop

3-Loops Body-Based Practice - Chunked -4-Arm Loop

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

3-Loops Body-Based Practice - Chunked -2-Leg Loop

3-Loops Body-Based Practice - Chunked -1-Start

These tracks have distinct sounds in the right and left channels to use in the Sound Scan Practice (aka Attention Training in Metacognitive Therapy)

It can feel like hard work: so do 5 minutes at first.
The steps for the 5 minute practice are [note the 5 minute track with section timers sounds]:

1. Listen Out [1 minute - ends with low chime] to all the sounds you can hear on the track and in and outside the room.

2. Listen In: [2 minutes - ends with low chime] pick and focus in on just 1 sound for 30 seconds [high chimes every 30 seconds]. For a sound that comes and goes listen in to the 'gap' when it is not present. Cycle round 4 sounds.

3. Switch Sounds: [1 minute -ends with low chime] rapidly switch from one sound to another - so listening for about as long as a cycle of your breath with before switching sounds [high chime every 5 seconds].

4. Soundscape: [1 minute - ends 2 low chimes] hold more than one sound distinctly in your awareness at the same time; knowing that you are deliberately listening to these specific sounds. This is different to letting all the sounds wash through you.

5. End the practice by allowing all the sounds you can hear to flow through your awareness, for as long as you want to.

Sound Scape 5 Mins Section Timers

These tracks have distinct sounds in the right and left channels to use in the Sound Scan Practice (aka Attention Training in Metacognitive Therapy)

This track last 10 minutes with section timers as below.

It can feel like hard work: so do 5 minutes at first.
The steps for the 5 minute practice are [note the 5 minute track with section timers sounds]:

1. Listen Out [2 minutes - ends with low chime] to all the sounds you can hear on the track and in and outside the room.

2. Listen In: [4 minutes - ends with low chime] pick and focus in on just 1 sound for 30 seconds [high chimes every 30 seconds]. For a sound that comes and goes listen in to the 'gap' when it is not present. Cycle round 8 sounds.

3. Switch Sounds: [2 minute -ends with low chime] rapidly switch from one sound to another - so listening for about as long as a cycle of your breath with before switching sounds [high chime every 5 seconds].

4. Soundscape: [2 minute - ends 2 low chimes] hold more than one sound distinctly in your awareness at the same time; knowing that you are deliberately listening to these specific sounds. This is different to letting all the sounds wash through you.

5. End the practice by allowing all the sounds you can hear to flow through your awareness, for as long as you want to.

Sound Scape 10 Mins with Section Timers

Sound Scape 10 Mins - Midpoint - Chime

These tracks have distinct sounds in the right and left channels to use in the Sound Scan Practice (aka Attention Training in Metacognitive Therapy)

It can feel like hard work: so do 5 minutes at first.

This track just has the sounds - no timers. 
The steps for the 5 minute practice are [see the 5 minute track with section timer sounds if you want guidance for the timings]:

1. Listen Out [1 minute - ends with low chime] to all the sounds you can hear on the track and in and outside the room.

2. Listen In: [2 minutes - ends with low chime] pick and focus in on just 1 sound for 30 seconds [high chimes every 30 seconds]. For a sound that comes and goes listen in to the 'gap' when it is not present. Cycle round 4 sounds.

3. Switch Sounds: [1 minute -ends with low chime] rapidly switch from one sound to another - so listening for about as long as a cycle of your breath with before switching sounds [high chime every 5 seconds].

4. Soundscape: [1 minute - ends 2 low chimes] hold more than one sound distinctly in your awareness at the same time; knowing that you are deliberately listening to these specific sounds. This is different to letting all the sounds wash through you.

5. End the practice by allowing all the sounds you can hear to flow through your awareness, for as long as you want to.

Sound Scape 5 Mins No Timers

These tracks have distinct sounds in the right and left channels to use in the Sound Scan Practice (aka Attention Training in Metacognitive Therapy).

There is a free guide for the practice here: integratedmindfulness.com/wp-content/u…-2018-v2.pdf

It can feel like hard work: so do 5 minutes at first.
The steps for the 5 minute practice are [note the 5 minute track with section timers sounds]:

1. Listen Out [1 minute - ends with low chime] to all the sounds you can hear on the track and in and outside the room.

2. Listen In: [2 minutes - ends with low chime] pick and focus in on just 1 sound for 30 seconds [high chimes every 30 seconds]. For a sound that comes and goes listen in to the 'gap' when it is not present. Cycle round 4 sounds.

3. Switch Sounds: [1 minute -ends with low chime] rapidly switch from one sound to another - so listening for about as long as a cycle of your breath with before switching sounds [high chime every 5 seconds].

4. Soundscape: [1 minute - ends 2 low chimes] hold more than one sound distinctly in your awareness at the same time; knowing that you are deliberately listening to these specific sounds. This is different to letting all the sounds wash through you.

5. End the practice by allowing all the sounds you can hear to flow through your awareness, for as long as you want to.

Sound Scape 10 Mins Bells Version - No - Timers

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

Mindful Muscle Release Practice 12mins With Wave Sounds

A live recording of a mindful muscle release practice - so audio is not great in places.

Mindful Muscle Release -live.MP3

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. 

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