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 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 10 Mins - Midpoint - Chime

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. 

Sound Scape 10 Mins - Midpoint - Chime

ResiliencePlus

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