Sword Sisters Journey Overview

Sword Sisters Reflection on the Sword

Sunday class meditation sounds 21 March

Look along the shoulder

Creative Hand Practice

Moving Mindfully Through the Environment

Transitioning from Home

Pause and Savour on Your Walk

HANDS WOW June 30th 2021.m4a

Mindfulness of the Posture from Dr Tamara Russell's Dragon Academy.
Mindfulness done differently for the wrigglers, creative and galaxy minds.

Alert Relaxed Posture Meditation

A Mindful Shoulder Roll with the 4 Stage Neurocognitive model in mind.
From Dr. Tamara Russell's Dragon Academy

Mindful Shoulder Roll with NC Model

A hand on heart practice led by Dr. Tamara Russell

This practice invites deep listening to the physical and more subtle dialogue from the heart.
Regulate your vagal nerve in times of stress with this exercise.
Great for when you are ready to sleep and just 5 mins.

Can also be used in times of stress or challenge.

Get in contact with your green dragon!

Hand On Heart (5 mins)

A short mindfulness of the soles of the feet - ideally done standing
Guided by  Dr.Tamara Russell

This exercise is great for any moment when you are standing still (in a line up, waiting for the bus or tube or train)
At times when you need to gather and prepare (before speaking, going into a meeting, making a presentation).
Also great to prepare you for any challenging moments or to help you ground after an emotional situation.

Mind & Body Trainning

Soles of the Feet

This is a reminder of the principles of Mindful Listening based on the Neurocognitive Model. Mindful Listening is a core mindfulness skill that trains your brain, deepens relating at all levels and is the most precious gift you can give another.

This model is outlined in the book #whatismindfulness - available at https://www.drtamararussell.com/shop/books.html

You can hear Dr. Tamara Russell talking about the model at The Mindful Living Show (2018) here  https://youtu.be/IZWSNencBwY
 
This exercise is from the Tools To Transform Series by Dr. Tamara Russell.

Mindful Listening Reminder

This is a practice to train your brain to be in the world with full awareness and intentions that will support you in all your activities. It will align your brain with the intentions of curiosity, courage and compassion. 

This exercise is from the Tools To Transform Series by Dr. Tamara Russell.

Three Cs Practice

Dr. Maya Campbell Leading a safe-place meditation for The Heartfulness Project

Safe Place Meditation

Dr. Maya Campbell Leads a body scan meditation

Body Scan Meditation

Dr. Maya Campbell leading a Compassionate Friend meditation for The Heartfulness Project.

Mindful Self Compassion

Compassionate Friend

Dr. Tamara Russell leading a mindful movement exercise, head turning left and right.

From her book
Mindfulness in Motion
https://drtamararussell.com/

Mindful Head Turning Left and Right

Dr. Tamara Russell guiding a Get into the Green Transitional Pause
This three part exercise helps us to recognize and acknowledge what we bring with us from the day thus far into our current activities.  

This is a "green" variant of the Transitional Pause. Designed to activate the soothing system and allow you to strengthen your intention to care for your vehicle - the body.

https://drtamararussell.com/

Get into the Green Transitional Pause

Dr. Tamara Russell guiding a Mindful Shoulder Roll.  A very deliberate and mindful engagement of the brain with the movements of the shoulders rolling backwards.
Remember that mindful movements are slow and with care and full attention -this reduces the chance of any injuries.

From her book Mindfulness in Motion
https://drtamararussell.com/

Mindful Shoulder Roll

Dr. Tamara Russell leading a Going Big Mindful movement practice.  From her Book
Mindfulness in Motion.
You can also see the video of the movement here
https://youtu.be/CsJW_AYOGYo

https://drtamararussell.com/

Mindful Movement Going Big

A soften soothe allow meditation led by Dr. Maya Campbell for The Heartfulness Project

Soften Soothe Allow

Mindfulness Transitional Pause - more formal blue training (slightly more advanced than the self care transitional pause)

Mindfulness Training (Blue) Transitional Pause

Dr. Tamara Russell shares one of her top practices from the Body In Mind Training program. Mindfulness of the Hands.

This is an exercise that many clients who are struggling with extreme mental states (including mania) find very helpful. It's a type of mini body scan that uses a body part that has a lot of brain area dedicated to it. This makes it easier for you to pay attention. This is important if there are many bodily and mental sensations that are calling for your attention.

Our hands provide a rich source of data to the brain. They help us do all sorts of things and are also a key source of communication (especially in some cultures!).

You can also move the hands, or move one finger slowly up and down and track the movement.
You can also use a hand cream and put this on while you listen to this track.
You can also experiment by placing your hand on different surfaces and playing with different textures. 
Find what works for you.

Enjoy this exercise and if you practice it daily you will begin to discover how the hands are a great "go to" mini body scan practice you can do without the need to lie down or sit on a cushio (#nocushion; #mindfulnessinmotion).

The BMT program is outlined in Tamara's book Mindfulness in Motion
https://www.amazon.co.uk/Mindfulness-Motion-Healthier-Body-Centred-Meditation/dp/1780285817

More information on Tamara here www.drtamararussell.com
Link to Anthony Fidler's work managing extreme mental states with mindfulness 
http://www.easternpeace.co.uk/Workshops/Mindfulness-Psychosis-London.php


Applied mindfulness - mindfulness in motion 
#nocushion
#mindfulnessinmotion

Weathering Storms: Mindfulness of the Hands

Dr. Tamara Russell offering a 16 mins Brainwise Body Scan
This is a body scan meditation that guides the attention around the body areas in the order of how they represented in the somatosensory cortex of the brain.
Feel the spreading activation of these brain regions as you move around the body. Notice how you can shift your attention but also the "bleed" of attention from one area to another.
This is a great exercise and leaves you feeling fully embodied.

Find out more about Dr. Tamara Russell's approach in her books Mindfulness in Motion and #whatismindfulness

www.drtamararussell.com

The Art of Mindfulness - BMT

BMT: BrainWise Body Scan

You need a mirror for this practice.
It's about 6 mins long
Start in a position you can hold comfortably for that time.

Mirror Practice (6 mins)

Massage your Feet
Play with your Feet
Love your Feet
Let your feet tell your story

Foot Gratitude (Massage your Feet)

Dr. Tamara Russell running a Hands on Heart meditation from the Heartfulness Project work.   This meditation was delivered to the Virtual Dragon Cafe event to support heart health in the City of London - Sept 2nd 2020.

Designed and developed by Dr. Maya Campbell for those with heart conditions but suitable for anyone with a heart who wants to learn how to soothe and take care of body and mind.

A short introduction to the rationale and then the meditation starts at 3.33.

More information about The Dragon Cafe can be found here
https://dragoncafe.co.uk/

Hands on Heart Virtual Dragon Cafe.m4a

Body In Mind Training

BMT Mindful Movement and Stretching Mindfulness Walking (10 Mins)

BMT Mindfulness of the Hands

BMT Body Scan

Sunday 14th Feb Tamara Class.m4a

Neuroscientist, Clinical Psychologist, Martial Artist and Mindfulness Innovator. 
Tagline: "More than mindfulness"
Two PhDs and a Blackbelt

Dr. Tamara Russell

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