HANDBOOK KNOWLEDGE BASE DOCUMENT
The Knowledge Base
This document includes the following:
• Summary of week-by-week course content • Details on your end of programme assessment • Suggested reading and wider reading • Further training information • A style guide – top tips for leading meditations • FAQ’s – the main ones you might be asked • Check in points and mental health questions
For details on how to log onto the live sessions as well as slides, scripts & video recordings – please visit this private webpage: www.10ofzen.com/teach10coursecontent.
Before you begin the course please make sure you’ve completed these actions:
1. Complete this short survey here as this contains important information for all participants. I need you to complete the survey so I can post you your Teach 10 Handbook. 2. Buy a copy of this book if you don’t own it already – Mindfulness: Finding Peace in a Frantic World - I ask anyone who hasn’t read it to try and complete it over the duration of the course.
If you’d prefer not to have a handbook, your can download the files you need in the Teach 10 webpage including all slides, scripts and references for each weekly session.
If at any point during the course you have any private questions you don’t want to share on pm what’s app, please don’t hesitate to contact me on 07845316673 or email [email protected].
Week by week content
Meditations Micro Zen Theory covered
Week 1 Body scan Brow, Jaw, Shoulders Introducing Teach 10 & what is mindfulness? Week 2 Breathe & come back Friendly awareness of Understanding our breath and Opening awareness breath our thoughts Week 3 OPEN MIC Self-care question Modes of mind: Being vs Doing Mindful movement Feet, Fanny, Face Week 4 OPEN MIC Hand on heart Stress less, love more – the Love me more Cup of calm science Week 5 OPEN MIC Outside Inside Sticky emotions & making It is real to feel friends with the mind Week 6 OPEN MIC Present not perfect How we relate to stress and Permission to slow down learning to slow down Week 7 OPEN MIC Hand on heart with self- Choosing acceptance or action Coping with Tiredness care question and the science of the benefits Week 8 OPEN MIC I take 10 of zen Habit formation & 10 times grateful because______summary/questions
OPEN MIC SESSIONS: Please note that from week 3 there will be an ‘Open Mic’ slot for someone to lead a 10 of zen meditation within the live session each week. To sign up to lead one of these slots please email [email protected] – places will be allocated on a first come first served basis.
CO-COACHING: In between sessions you will be paired with another course member as a co-coach. The idea here is that you have a phone call once a week and practice a 10 of zen meditation on one another. Your aim is to provide positive support for the other person – giving as much positive feedback as possible so their confidence can grow. If you at you hit any bumps in the road with this co-coaching relationship, please choose a friend or family member to practice with instead.
TAKE 10 OF ZEN: It will benefit you hugely in your delivery of meditations if you listen and practice yourself too. I don’t set any specific guidelines around this for this course but do try and prioritise some time to sit down and take 10 of zen for yourself too – this library has everything you need – www.10ofzen.com/welcometothelibrary. Popular apps include: Headspace, Calm, Buddhify and Insight Timer (all have some free content).
WHATS APP GROUP: Please use the Whats Group for course-related and mindfulness questions only. It’s fine to contribute as much or as little as you like. I’ll reply to messages most days.
MIDWAY CHECK-IN: After week 4 I will open my diary for anyone to book a 30-minute 1-2-1 call where we can chat, troubleshoot and/or take 10 of zen together. I encourage everyone to take up this chance to practice.
End of course assessment call
Once you have completed all 8 live training sessions, you will be invited to a one hour phone call with me where you will deliver two of your favourite meditations.
You can deliver a 10 of zen from the training or something else you have designed with more of your own stamp on it. Each meditation should last roughly 10 minutes. We will also cover off a few of the main FAQ’s which come up for people after meditation.
This won’t feel like an exam or a test! It’s a chance for me to provide friendly encouraging feedback and check-in that you’ve taken on board the main style & design points for mindfulness meditation.
Once you’ve passed this milestone, you’re invited to become an official ‘10 of zen teacher’. You will get a certificate, a 10 of zen teacher logo to use on your own materials (optional), a teaching guide, access to the zen squad at a reduced rate (and much more).
Please note that this affiliation to 10 of zen does not provide you with any professional indemnity or public liability insurance. It’s entirely up to you to determine and decide what insurance you need to teach 10 of zen within your work.
Suggested reading
I suggest that read you read this book during the course:
• Mindfulness: A practical guide to finding peace in a frantic world. Mark Williams and Danny Penman.
If you’ve read this book and/or you’re interested in any wider reading, these are all really good books relevant to the Teach 10 course content:
• Mindfulness for Dummies. Shamash Alidina. • Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. Jon Kabat-Zinn. • Peace is Every Step: The Path of Mindfulness in Everyday Life. Thich Nhat Hanh. • Self Compassion: The Proven Power of Being Kind to Yourself. Kristen Neff. • Real Love: The Art of Mindful Connection. Sharon Salzberg. • Real Change: Mindfulness to Heal Ourselves and the World. Sharon Salzberg. • Radical Acceptance: Embracing Your Life With The Heart of a Buddha. Tara Brach. • Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN. Tara Brach. • I Heart Me: The Science of Self-Love. David Hamilton • You Belong: A Call for Connection. Sebene Selassie. • The Gifts of Imperfection. Brene Brown. • Buddhism for Mothers: A Calm Approach to Caring for Yourself and Your Children. Sarah Napthali. • Trauma-Sensitive Mindfulness: Practices for Safe and Transformative Healing. David Treleaven. • Mindfulness-Based Cognitive Therapy. The CBT Distinctive Features Series. Rebecca Crane.
Further training
If you want to teach a more in-depth programme like Mindfulness-Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy (MBCT), then take a look through the courses provided here:
• Shamash Alidina: http://teachmindfulnessonline.com/ - You can sign up for this course through me • British Institute of Mindfulness: https://www.britishmindfulnessinstitute.co.uk/ • The Mindfulness Network: https://www.mindfulness-network.org/ • The Mindfulness Association: https://www.mindfulnessassociation.net/
Style Guide
Here are my top style tips for how best to lead a meditation:
1. Using scripts – It’s absolutely fine to use scripts. As your confidence grows you can shorten the scripts into bullet points and when you’re ready you can freestyle. When you’re ready to give yourself to the meditation and follow your heart in the session – your best work will come.
2. Preparing yourself – design your own little preparation routine which helps you to feel confident. You could exercise your voice box, take a few deep purposeful breaths, raise a gentle smile and/or repeat a comforting mantra like ‘It’s OK – I’ve got this’ ‘I’ve got everything I need’ ‘I will deliver this from my heart’.
3. Comfort is key – give people the opportunity to make themselves comfortable rather than giving them specific directions on how to sit - this is their first act of self-care.
4. Take time to breath – take time to breath between the instructions you are sharing – count your own breaths in between lines to slow yourself down and encourage others to pause too.
5. Put them in control – place others in control of their experience by using phrases like ‘when you’re ready’ ‘if it feels right for you’ ‘in your own time’ ‘whatever feels right for you’.
6. Resting awareness – encourage others to rest their awareness with their breath or body rather than using the instruction to ‘relax’ – relaxation is a nice by-product of meditation, but it isn’t the goal we set out to achieve.
7. Smile as you guide – try and remember to smile a little as you guide the meditation. It will keep your compassion mode switched on and it creates warmth and authenticity in your voice.
8. Peppering in the love stuff – blend in kindness words such as - warmth, soften, allow, gently be with, comfort, as best you can, as far as you can, it’s ok. Other nice longer phrases:
o Smiles Bring a light smile to the sides of the mouth - let the warmth travel up to the sides of the mouth and into your eyes - if it feels forced imagine someone you love or who loves you o Heart Centre Bring the hand(s) onto the heart centre - send yourself some kindness/compassion/warmth/consideration – try to apply the same kindness you give to others back to yourself - invite some warmth and energy into the soul - listen with your heart .
9. Calming down strive overdrive – remind people to let-go of the need to strive for things to be a certain way. Maybe try out a few of these words or phrases:
o There’s no right and wrong here. o We’re not trying to get anywhere. o There’s nothing to achieve right now.
o Doing what feels right for you. o Not putting pressure on yourself. o Letting go of any desire to be peaceful/calm/awake.
10. Wandering minds – it’s nice to remind people that their minds will wander. Try out phrases like this:
o Kindly congratulate yourself for noticing that your mind has wandered. o Maybe notice where it went – potentially choose to gently label it ‘thinking’. o Gently re-focus your attention and slowly come back to the meditation.
11. Share a bit of yourself – sharing a little something of yourself in a meditation can help people to connect with you – you can briefly share a thought/emotion/sound coming up for you if the moment feels right.
12. A clear close – before you invite people back into the room you can try one of these closing options if you have time:
o Choiceless awareness – invite people to pause for a few moments and let go of any effort they might have been making – let their awareness go wherever it wants. o Pause to reflect – Ask people to pause for a moment of reflection – ‘What’s here for you right now? If something positive is coming up – encourage your mind to make the link between meditation and this positive response. And if you’re feeling frustrated/distracted/negative – what can this tell you?’. • Comforting words – Remind people that it’s normal for minds to wander and to struggle with sitting down – use phrases like ‘remember that you have paused – given your body a chance to renew – slowed down your pace – practice is all that matters.’
FAQ’s
Here’s a summary of the most common FAQ’s you might be asked:
1. I felt a lightness/warmth/tingling in my body – is that normal? Yes it’s very normal. It’s because when your body relaxes your blood vessels widen and blood flow increases in the more peripheral areas like your skin.
2. I couldn’t really feel some parts of my body during the meditation? It’s very normal to struggle with this. The first thing to do is dig-deep for some patience and welcome whatever experience you find. It’s likely that with time it will become easier to feel your body. You can also try moving your body a little during the meditation or placing a hand on the body part you’re struggling to connect with. The other thing to try is a mindful movement meditation – it’s a lot easier to tap into our bodies when we’re actually moving them!
3. Why couldn’t I stop thinking? Often it’s not until you slow down that you notice how busy your brain is. Sometimes you will spend most or all of the meditation lost in thought! You’re not trying to stop yourself from thinking – it’s impossible. You’re just trying to train your attention to notice what’s going on. As and when you notice that you’ve been lost in thought, try to congratulate yourself for noticing. And then when you’re ready, slowly and kindly bring yourself back to the meditation.
4. I fell asleep! Is that OK? The Dalai Lama says ‘Sleep is the best kind of meditation’. This is your minds way of choosing what will replenish you most right now – a little extra sleep is always something to be grateful for. Be mindful of any internal dialogue saying ‘I fell asleep – I failed!’ – you haven’t. If you’re feeling frustrated with sleeping during meditation, then you can change the time of day you sit down, or try sitting up instead of lying down. But overall, it’s best to welcome whatever happens.
5. How do I know if I’m doing it right? If you’re doing it – you’re doing it right! It’s very hard to let go of our human obsession with right or wrong but it’s best not to think of this as a skill you’re trying to perfect. Whatever comes up for you during meditation, you’re simply trying to bring kindly awareness to that experience. You’re not trying to achieve anything and there is no right or wrong.
6. Wow I felt super chilled – that’s good right? Yes of course! That’s a great way to feel after a meditation. Be sure to stand up slowly as it’s likely your blood pressure has dropped a little. Also remember not to expect to feel this relaxed every time – it’s normal to have a variety of responses which can differ each time.
7. I find it really hard to focus on my breath – what can I do? Focusing on the breath sounds so simple but for lots of us it’s not. It can bring up feelings of stress or frustration if you’re struggling to locate the breath in your body. You have choices here. If focusing on breath makes you feel really uncomfortable then choose to focus on another sense like your feet on the floor or your hands in your lap. Or if it’s not too overwhelming, you can try bringing some friendly awareness to the discomfort – offering yourself some comforting words like ‘it’s OK to be here’.
8. I didn’t feel any connection with the words/affirmations you used in that kindness meditation? It’s perfectly normal to connect with some meditations and not others – some phrases and not others. Be curious about what lands well for you and what doesn’t. It can be hard at first with kindness meditations to feel much at all, but we’re just trying to plant seeds and open our minds so more friendliness can grow.
9. I keep on forgetting to practice – what can I do? Remembering to practice can be the hardest part of meditation. Often we set high expectations and then we simply forget or our motivation wanes and we don’t do it. And then we beat ourselves up for not doing it! You can try joining a meditation group, using post-it’s or alarms as prompts or ask a loved one to remind you to do it. In general to build habits which stick it’s best to start with something really small and specific which you intend to do at the same time each day such as ‘Before I go to bed I will sit on my bedside and take one deep purposeful breath’. You can then build up longer habits over time.
10. How do you find the time to practice? It can feel incredibly challenging to quit the chaos, the washing and the extra long to-do list! Making time to practice meditation is in large part about giving yourself permission to rest and prioritise yourself. It’s about valuing your own mental health and really tuning into the benefits meditation provides for you. If it feels like ‘another thing to do’ – try thinking of it as a chance to do nothing at all! And remember that by working on your own mental fitness, you’re teaching your children that mental health matters too.
11. I was on a roll with my practice but I’ve fallen out of routine – what can I do? It’s completely normal for motivation levels to vary and for your practice to go through periods of drought. Life gets in the way sometimes and it’s easy for things to fall out of routine. Pause to reflect on what might have triggered your practice to drop off? Is there something you could change in your life to make finding the time easier again? The good news is that all of our muscles have a memory and the mind is the same. If you’ve exercised the mind before, it is primed and ready for you to pick things up again. It won’t feel like starting all over again – just kindly step back onto the zen train and see for yourself.
12. I’m not enjoying it – should I stop? You know yourself better than anyone else and mindfulness isn’t for everyone. If it genuinely feels like you’re not connecting with it then yes absolutely - look for another tool for self-care and focus on that instead. However, if you’re just starting out with mindfulness practice it can be helpful to think of it like going to gym. When you first start out, the exercises feels really hard and you ache all over. But no-one would ever tell you that this is a reason to stop going! Mindfulness training can feel unfamiliar at first and the most
significant benefits often come further down the line because it takes time for the brain to re- wire and strengthen. You just have to trust the process and give it time.
13. Could Mindfulness help me with my anxiety/depression?
Here’s my guidance on how to respond:
• Mindfulness-based training is a recognised approach for the treatment of anxiety, stress and depression • For those people who want to explore using mindfulness directly for treatment of their anxiety or depression, a more involved course is best – either Mindfulness Based Stress Reduction (MBSR) or Mindfulness Based Cognitive Therapy (MBCT) • Each person responds to mindfulness training differently. For some people suffering with anxiety and depression, mindfulness meditation can feel like a safe place to be and for others, it doesn’t suit them • Encourage others to be their own guide in their journey as they explore ways to feel and stay well
Check-in points
When teaching mindfulness, even in this more abridged format, it’s important that you take the time to look after others. These are the top four things I always share before I kick off any meditations with a group of others. If you’re going to be teaching mindfulness in person, plan out your key introduction points.
My top four things:
1. Check-in on experience levels. Has anyone used a meditation app or read books? For anyone who’s unfamiliar, I always share this short explanation: Mindfulness is the art of becoming aware of our present moment experience and welcoming what we find with a kind and open heart. 2. Ask the room how they are today in terms of stress, energy levels and kindness. Perhaps ask them to scale these for you from 1-10 on their hands and share to the front of the room. 3. Remind people that mindfulness meditation is about supporting people’s mental health. Unlike a physical fitness class, you can’t see any injuries or challenges. I would say to people – if anyone is struggling with a mental health difficulty then please move gently into this exercise – it could be that a different self-care tool is a better option for you. Please feel free to indicate to me at the end if there’s something you’d like to share. 4. Point out that overwhelm sometimes comes up for people during mindfulness meditation – especially if they’re already feeling stressed. I would say – if overwhelm comes up and it feels mild, then see if you can move towards it with friendly awareness, take some good long out breaths and sense the feeling of your feet on the floor. It if feels strong – open your eyes and come back into the room. There’s no pass or fail here and each meditation might feel different.
Mental health
1 in 4 experience some kind of mental health difficulty in their lives. It is likely that in any mindfulness sessions you run, this average will be higher because the people who are more aware of their mental health tend to be the ones who want to look after it. It is likely that some people will disclose their mental health struggles to you whether that is a diagnosed condition or some of their own concerns. Remember that unless you are a trained therapist, your job here is to sign-post them to others and give them the information they need to look after themselves.
Here are the key points to remember:
• Always encourage people to reach out to a good friend and a trained professional – starting with their GP – if they’re currently not talking to anyone about their difficulties • If necessary remind people that mindfulness is a great tool for looking after our mental health however it should never be used instead of therapy and/or medication • If they’re working with a therapist/counsellor/GP to manage their mental health - please encourage them to share with their therapist/counsellor/GP that they’re trying out mindfulness • Remind others that if at any time they’re feeling in a place where it’s uncomfortable to be with their thoughts or difficult to be present, it might be better to find another tool for self- care
UK Resources You can also sign post people to these useful resources amongst many more. Have your favourite resources ‘in your back pocket’ so you know where to send people for more information.
• Improving Access to Psychological Therapies (IAPT) is a National Health Service initiative to provide free access to evidence-based psychological therapies. It is available nationwide, but the provider differs by county or NHS Trust. Ask your GP for the details and, usually, you can self-refer by completing an online form. • The British Association for Counselling and Psychotherapy (BACP) have a really extensive directory of therapists if people can’t find what they need through the NHS https://www.counselling-directory.org.uk/ as well as this directory on British Psychological Society (BPS): https://www.bps.org.uk/public/find-psychologist • MIND. A charity supporting all aspects of mental health with a Monday-Friday helpline. This is a link to their information on mindfulness: https://www.mind.org.uk/information- support/drugs-and-treatments/mindfulness/#.XXeKYihKjIU • Text SHOUT to 85258 to start a confidential conversation with a trained Shout Volunteer • PANDAS Foundation. http://www.pandasfoundation.org.uk/ A charity that gives support to people coping with Postnatal Depression, as well as their families, friends and carers.
WEEK 1: SLIDES Slide 1
Teach 10 Programme. Session 1.
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Slide 2
Micro Zen.
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Slide 3
1 2 3
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Slide 4
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Slide 5
What is Teach 10?
• Learning how to confidently blend 10 of Monk zen into your own work with women • A basic knowledge-base of mindfulness & compassion training
• Practical course - experience 10 of zen in MBSR/MBCT the sessions, practice within the group – this is the key!
• Important Info on Insurance & Teach 10 Accreditation
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Slide 6
How will the programme work?
• Each session: • At least x1 micro zen & x1 10 of zen • Key soundbite facts about mindfulness • StyleI always Guide think – How I’ll to do design my & deliver • Barriersten of & zenFAQ’s later from and participants then I don’t. But with • The course:Instagram Live I • 8 live sessions - no training on MondayThank you 26th for October – complete on Mondayyour 30th uplifting November workshop today. • Sign up for a co-coach or use aIt friend/loved felt so good to one give myself some • Refer to the knowledge base document,attention! scripts/references and read the book • 1-2-1 call at mid-term and at theSarah end – – mum to practice x2 favourite meditations andFinlay work through common Q&A’s (1 hr)
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Slide 7
What is 10 of zen?
10 of zen provides mindfulness tools and training to help mums to stress less and love more.
STRESS LESS • Stuck in doing mode • Emotional labour • Busyness paradox
LOVE MORE • Comparison & #happyme • Messy patch of feminism • Habitual guilt
A zen blend of classic mindfulness & simple compassion tools with a dash of positive psychology and stress reduction techniques.
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Slide 8
What is mindfulness?
Mindfulness is the process of becoming aware of our present moment experience and welcoming what we find with a kind and open heart.
Key mindset shifts:
Moving from… To… Auto-pilot & mindless Conscious awareness & doing mode being in the moment Striving, chasing goals, Permission to be still & targets, lists letting go Judgmental harsh Curiosity & kindly inner voice acceptance Reluctant resignation Using insight to kindly to your situation accept or take action
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Slide 9
How do I shift into the moment?
• How much of our time do we spend thinking about something other than what we’re doing?
• Use various vehicles to pull us out of our heads and into the present moment: • Breath • Taste • Sight • Sound • Body sensations • Touch / connection • Art / Craft / Music
• Mindful living and mindfulness meditation – both available to us
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Slide 10
Is this suitable for anyone?
• Available for all – not suitable for some
• Be aware of these signals • Significant life changes (relationship breakdown, bereavement) • Mental health challenges (severe depression/anxiety, trauma)
• Ideas for managing in a group setting: • Reassurance – short/guided • Offer the choice not to do it • Trust your gut/move awareness to where it feels comfortable/open your eyes again.
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Slide 11
I always think I’ll do my ten of zen later and then I don’t. But with Instagram Live I Thank you for your uplifting workshop today. It felt so good to give myself some attention! “I’m so often stuck in my head – I Sarah – mum to almost forget that I have a body!” Finlay Body Scan Meditation.
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Slide 12
Style Guide
• Comfort is key – first act of self-care • Put them in control – when you’re ready, if it works for you, in your own time • Resting awareness – not forcing relaxation • Optional extras: Light / Gratitude / Love stuff
“Mindfulness FAQ’s is not • I felt a lightness in my body – is that normal? relaxation • I couldn’t stop thinking! Am I not doing it right? misspelt.” • I fell asleep! Is that OK? Jon Kabat-Zinn
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Slide 13
Thank You.
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WEEK 1: REFERENCES & SCRIPTS
WEEK 1
References mentioned in Week 1:
Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain and Body. By Daniel Goleman & Richard Davidson.
The Mental Workload of a Mother:
• https://www.dailymail.co.uk/health/article-6619433/The-invisible-workload-modern- mothers-damaging-mental-health.html • https://www.huffpost.com/entry/the-mental-workload-of-a- mother_n_59765076e4b0c6616f7ce447 • Listen to ‘Dear Sugars’ Podcast: The Invisible Work (Most) Women Do — With Gemma Hartley.
Men Feel Less Guilt: https://www.sciencedaily.com/releases/2010/01/100125123305.htm
A wandering mind is not a happy mind (50% of our time thinking about something other than what we’re doing) https://news.harvard.edu/gazette/story/2010/11/wandering-mind-not-a-happy-mind/
Micro Zen: Brow, Jaw, Shoulders
Most of the 10 of zen meditations start with a mindful check-in across three key stress spots. So let’s check-in together now. Take one good purposeful breath – in through the nose and out through the mouth – really exhaling for longer than you inhale. Now invite your awareness to rest your awareness in the brow – feeling across the brow and into the temples if you can. Now move the awareness down to rest in the jaw – just noticing what’s here. If you notice any clench you can try deliberately loosening the lower jaw down – even just a little. And then finally, gently move the awareness to rest in the shoulders – tuning into the area where the neck meets the rest of the body. Maybe taking another good long purposeful breath and seeing if you can breathe a little bit more space into this area. 10 of zen: Body Scan – Full Script
Introduction: This one is a classic introduction meditation. It’s popular because it’s really guided and encourages you to get out of your head and into your body – perfect for a busy brain! Like all meditations everyone will respond a little differently so let’s go into this with an open heart and mind and a simple willingness to learn from what we find – whatever that might be.
• We’re going to start with three deep purposeful breaths – really trying to exhale for longer than you inhale – in your own time or together with me – that’s great
• Closing your eyes now if you feel comfortable or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you • And before we start I’d like you to lift your hands into a receiving position – palms facing up towards the ceiling • Settle into your breath for a few moments – wherever feels most comfortable for you – perhaps feeling the air moving in and out at your nose or the gentle rise and fall of your tummy • As you rest with your breath for a moment I want to kindly remind you that your mind is made to wander so if you catch yourself at any time lost in thoughts, just see if you can congratulate yourself for noticing and bring yourself back to the meditation when you can • When you’re ready – gently invite your awareness to rest all the way down in your toes – maybe wriggle them around so your mind knows exactly where to go • Now I’d like you to gently move your awareness through the soles of your feet, over the top of your feet, and then slowly into the ankles – maybe pausing to acknowledge all the hard work these feet do for you and your family every day • Now gently invite your awareness to move up through your legs – starting with the lower legs – then the knees and then the upper legs – pausing again just for a moment to sense your legs resting here – that’s great • Now gently invite your awareness to rest in your whole pelvic area – your bum, your lady bits, all the way around – we often hold tension in this space so let’s kindly greet what’s here rather than trying to change anything • And then pull the awareness up a little further if you can – to rest in the lower back and all the way round to your tummy • Then when you’re ready draw the awareness upwards again and sense into your upper body now – the rib cage, the upper chest, the heart centre • This area of our body often holds a lot of our emotions so just kindly check-in for a moment – seeing what’s here and trying not to judge what arises – just sensing into whatever is here right now – and if it works for you, you can try lifting a hand and gently placing it over the heart centre – giving yourself a moment of comfort • Then moving your awareness up to the shoulders and down through the arms – the biceps, the elbows, the lower arm and into your hands. Pausing here – holding your awareness in these hard-working hands - that’s great • Now kindly invite your awareness to move up through the arms again and rest for a moment in the shoulders – this is a common stress spot for us all so see what it feels like to take a deep soothing breath – just see if you can use your breath to comfort any tension you might find here • Now slowly inviting your awareness through your neck and over the back of your head almost like a wave – moving over the top of your head and down through your brow, your temples, your eyes and then your nose, mouth and chin - that’s great • Let’s pause here for the last few moments and if it works for you, you can try and bring a half gentle smile to the sides of your mouth – staying with this sense of just being here – resting in our bodies • Slowly & gently come back into the room – in your own time – wriggle your fingers and your toes – open your eyes when you’re ready WEEK 2: SLIDES Slide 1
Teach 10 Programme. Session 2.
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Slide 2
Micro Zen.
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Slide 3
What’s so good about the breath?
• 49% of the population anxious or worried
• Taps into the vagus nerve relaxation response
• A unique bodily function – conscious and unconscious
• Tonnes of techniques Box, 7-11, Belly “When we breathe • On-purpose vs. the observer better, we • A note for anxious souls feel better.” Suzy Reading
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Slide 4
I always think I’ll do my ten of zen later and then I don’t. But with Instagram Live I
“Breathing in - I calm my body. Breathing out – I smile.” Thich Nhat Hanh. Breathe & Come Back.
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Slide 5
Style Guide
• Preparing yourself – find a mini prep for you! • Using Scripts - it’s fine - freestyle will come • Stress spot check in – optional – just play!
FAQ’s
• How do I know if I’m doing it right? • Wow I felt super chilled – that’s good right? • I don’t like breath-based meditation – do I have to do it?
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Slide 6
Mental events of the mind
• Switching the lights on – it’s busy in there!
• Thoughts – don’t define who we are
• What are you going to think next?
“Where does • Thoughts arise out of habits and everyday a thought go factors – mood, sleep, stress etc. when it is forgotten?” - Freud
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Slide 7
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Slide 8
What does 10 of zen offer?
1 2
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Slide 9
“Pure awareness transcends thinking. It allows you to step outside of the chattering negative self-talk…and look at the world once again with open eyes” – Mark Williams Opening Awareness.
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Slide 10
Thank You.
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WEEK 2: REFERENCES & SCRIPTS
WEEK 2
References mentioned in Week 2:
Stress and mental health – latest statistics: https://www.mentalhealth.org.uk/our-work/research/coronavirus-mental-health-pandemic
Vagus nerve and breathing – the connection: https://www.psychologytoday.com/gb/blog/the-athletes-way/202009/slower-breathing-facilitates- eudaimonia-your-vagus-nerve
Beginners guide to polyvagal theory: https://www.rhythmofregulation.com/resources/Beginner's%20Guide.pdf
Three simple breathing techniques for anxiety: https://www.horderhealthcare.co.uk/news-healthy-living/simple-breathing-techniques-for-anxiety/
Micro Zen: Friendly Awareness of Breath
This mini zen is all about developing a friendly awareness of our own breath. For the next minute just be playful with your breath. Try taking a good deep inhale and a slow exhale, maybe try layering on a smile and then just observe your own breathing for one mindful moment. You can try feeling the air move in and out at our nose or feel the rise and fall of your tummy. Just notice this life-giving gift which is available for you to tap into at any time.
10 of zen: Breath and Come Back
Introduction: In this 10 of zen we’re playing around with using the breath as tool to anchor ourselves here – in the present moment. As our marvellous mind wanders off – which it is very much designed to do – we’re just learning to catch it in action, to notice and to kindly bring ourselves back into the present moment. The goal of mindfulness practice isn’t about stopping our beautiful minds taking us into emotions, thoughts and memories – it’s about changing our relationship with those emotions, thoughts and feelings. It’s about noticing them and what I like to say is… it’s about making friends with our minds.
• We’re going to start with three deep purposeful breaths – really trying to exhale for longer than you inhale – in your own time or together with me – that’s great • Closing your eyes now if you feel comfortable or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you • We’re going to rest our awareness in our upper body stress spots now – just see if you can rest your awareness in your brow – feeling across the brow and down into the temples – just noticing what’s there. Next just see if you can invite your awareness to move into your jaw for a moment – check-in to see if there’s any clench or tightness here – maybe loosening down the lower jaw a little if that works for you. And now drawing your attention into your shoulders – and rather than trying to change anything – let’s just pause and notice what’s here – awesome. • I’d like you to try and settle into your breath now – wherever feels best for you – maybe it’s the air coming in & out of your nose or maybe it’s the rise & fall of the chest or tummy – you can place one hand on the chest or tummy if that helps you to connect and feel comforted • Just play around here and don’t worry if focusing on breathing makes you feel nervous or anxious at all - if that’s coming up for you then go to where the breath feels most safe – often that’s the tummy – or you can choose to focus on something else entirely like the sensation of your feet on the floor or your hands resting in your lap • So let’s just try and gently focus on these sensations now – and for those of us observing our breath - just try to let the body breathe by itself if you can. • As we do this please be aware that it’s very likely that your mind will wander off into a thought, feeling, emotion or a plan. What we’re trying to do here is almost catch our marvellous mind in action and then come back to the meditation. • For visual people an image can work well – you can imagine your thoughts as clouds – watching them gently pass by and then coming back to the breath or the body. Or when I catch myself thinking I like to use the image of birds on a branch – watching them fly off before I come back into this moment. • I’m just going to leave you for a few more moments now to play around with this [longer pause] • To finish let’s try and layer on some love stuff – you can lift one hand and place it on the heart centre or you can try a half gentle smile at the sides of your mouth – let’s just pause as we close to offer ourselves some kindness and consideration – congratulating ourselves for walking along this journey of making friends with our mind and discovering what’s here in this moment • Slowly and gently come back into the room now – in your own time – wriggle your fingers and toes and slowly open your eyes when you’re ready
10 of zen: Opening Awareness
Introduction: At the absolute heart of any mindfulness practice is the art of really tuning in to the present moment. One of the best ways to do this is to use our senses. This meditation is usually really popular because it hones in on the space around us and the sensations in our bodies right now. So let’s give this one a go with an open mind and be curious about what we find.
• We’re going to start with three deep purposeful breaths – really trying to exhale for longer than you inhale – in your own time or together with me – that’s great • Closing your eyes now if you feel comfortable or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you • We’re going to rest our awareness in our upper body stress spots now – just see if you can rest your awareness in your brow – feeling across the brow and down into the temples – just noticing what’s there. Next just see if you can invite your awareness to move into your jaw for a moment – check-in to see if there’s any clench or tightness here – maybe loosening down the lower jaw a little if that works for you. And now drawing your attention into your shoulders – and rather than trying to change anything – let’s just pause and notice what’s here – awesome. • Now we’re going to mix things up. Assuming your eyes are closed, just gently open your eyes. What I’d like you to do is to slowly scan the space around you – really tuning into the colours, the shapes and the patterns – looking for the light and shade – gently observing the things you can see with curiosity, as if you’re looking at them for the very first time. That’s great. • Now when you’re ready, you can close your eyes again or just soften your gaze into a single spot. And if it works for you I’d like you to attend to the sounds around you right now – registering the sounds just as they are – maybe noticing the quality of the sounds or their placement in the room – or if you’re lucky enough, observing the space between the sounds – If it helps you can also name the sounds to keep you really grounded – I’ve got X, Y & Z sounds going on for me right now. I’ll leave you to play around with that for a few more moments. That’s great. • Moving with me one last time now, as and when you’re ready – I’d like you to rest your awareness in your body now – rather than directing your awareness to a particular area, just see where it’s drawn. You might feel comfort or discomfort – whatever you notice is fine. You can always choose to zone into an area or if it works better for you, zone right out and sense your body as a whole. Awesome. • Now I’d like you to come full circle to close – bringing your awareness back to those stress spots. Resting once again in the shoulders first of all, then up to the jaw for a moment and then feeling right across the brow and down into the temples if you can. • Finishing with one deep purposeful breath, as you exhale just see if you can bring a gentle smile to the sides of your mouth. • Slowly and gently come back into the room – in your own time – wriggle your fingers and your toes - slowly open your eyes when you’re ready WEEK 3: SLIDES Slide 1
Teach 10 Programme. Session 3.
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Slide 2
Micro Zen.
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Slide 3
OPEN MIC NIGHT
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Slide 4
Modes of the mind
• Shifting gears! ‘Being’ and ‘Doing’ Mode
• Issues with ‘Doing’ Strive Overdrive and “I’m a shit mum!”
• The joy of ‘Being’ allowing and accepting our present moment experience and releasing ourselves from the pressure to change it
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Slide 5
A mini break for the mind: The Default Mode Network
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Slide 6
A way to transform your experience of time
“The calmness and relaxation and centring that come from letting go of time, transform your experience of time when you go back into it. Then it becomes possible to flow along with time during your day rather than constantly fighting against it or feeling driven by it.”
Jon Kabat-Zinn
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Slide 7
Bridging the gap
BEING DOING
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Slide 8
I always think I’ll do my ten of zen later and then I don’t. But with Instagram Live I
“Being mode is characterized by direct, immediate, intimate experience of the present.” Zindel Segal. Mindful movement.
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Slide 9
Style Guide
• Smile as you guide – it affects your voice • Take time to breath – count two • Going free style – try flash cards first!
FAQ’s
• I keep on forgetting to practice what can I do? • I find it really hard to slow down – is that bad? • I fell asleep again – why does it keep happening?
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Slide 10
Micro Zen.
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Slide 11
Thank You.
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WEEK 3: REFERENCES & SCRIPTS
Week 3
References mentioned in Week 3:
Being vs Doing Modes of the Mind: https://www.mindful.org/difference-between-being-and-doing/
A brief look at Destination Addiction: https://www.psychologytoday.com/gb/blog/in- excess/201607/the-search-happiness
Explaining the Default Mode Network: https://mpfi.org/how-does-mindfulness-change-the-brain-a- neurobiologists-perspective-on-mindfulness-meditation/
Washing Up is Good For You (and other books, gifts & resources!): https://deptstoreforthemind.com/ Micro Zen: Self-Care Question
Give yourself permission to pause for a moment to ponder this question – what one small thing could I do to look after myself right now? This might be switching off social media, asking your body which part could do with a stretch or maybe grabbing yourself a much-needed drink. Be playful and just see what one micro moment of zen can do. Micro Zen: Feet, Fanny, Face
My favourite micro-zen! As you’re walking along today – ideally on a regular walk like the walk to work or to school – you try to sloooow down your pace and whilst you walk, bring your awareness to your face – feel the wind, sunshine, the rain. Then rest your awareness in your general fanny region and feel the muscles move in your hips and bum as you move forwards. And then finally move your awareness to your feet – sense the connection with the ground and the feeling of your feet in your shoes. That’s it – simple. Just always remember ladies – feet, fanny, face!
10 of zen: Mindful Movement
Introduction: So in this session we actually get to move and do something! This makes it a really great bridge between the ‘doing mode’ and what’s often called the ‘being mode’. It’s a great go-to if we know we’re feeling busy and that sitting still might be tricky. Clearly this is very different to going to body pump - it’s more like yoga in ultra slow-motion with a one very key instruction – we are stretching without striving. How often do we stop to move our bodies with slow and conscious awareness (ummm… never!). So we’re going to switch things up, slow things down and let striving take a back seat for a while.
• You can do this meditation sitting down so find yourself a really comfortable sit spot. And if you have any aches or pains, please be cautious – trust your gut about what’s in your comfort zone today. Remember that what we’re going for in this session is a ‘stretching without striving’ mentality so try not to push yourself – as soon as you feel a stretch see if you can just settle there without trying to push yourself any further – and if that’s hard for you – just notice. • We’re going to start with three deep purposeful breaths – really trying to exhale for longer than you inhale – in your own time or together with me – that’s great. • Closing your eyes now if you haven’t already or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you. • So let’s pause for a couple of moments just to settle into this position and let your breath find its own natural rhythm once again. • We’re going to work through three movements really slowly. First of all I’d like you to rest your awareness in your head now – when you’re ready you can join me in really slowly lowering your right ear down towards your right shoulder. As soon as you feel any stretch just pause and hold for one decent breath. Bring your head back up to centre and pause here. And then really slowly when you’re ready lowering your left ear down towards your left shoulder, and as you feel the stretch just pause – don’t push – see if you can just notice what the gentle stretching sensation feels like in your neck. And then slowly bring your head to centre again. And now I’d like you to do that again – slowly and in your own time - pausing to sense into the stretch – resisting the urge to push. Great. Now just tune into the after-effects of that stretch for a moment if you can. • Now we’re going to play with rolling the shoulders really slowly – first raising the shoulders upwards towards the ears as far as they will go – then backwards bringing the shoulder blades together – then letting them drop down completely - then squeezing the shoulders together in front of the body and back to a neutral position. As you do that again in your own time – roll through the movement as smoothly and mindfully as you can – really feeling the shoulder socket rotate -letting the breath guide your speed but keeping it slow. Great. And switching directions now if you haven’t already. Awesome. Now once again let’s just see if we can tune into the after- effects of that stretch for a moment. • And now for stretch number three, we’re going to really slowly open our eyes. I’d like you to bring your hands up so you can see them as have a good and curious look at what you can see – noticing the lines, the colours in these hard-working hands that probably rarely get a look in! You can slowly move and flex and move your fingers and your wrists around a little too if that feels nice.
• Now slowly bringing your hands back down to a resting position, we’re going to move our arms one at a time out to the sides – starting with the right arm first. So slowly and mindfully I’d like you to stretch out your arm and your hand – following the hand with your eyes as it moves – slowly scooping up the arm and stretching your hand up towards the sky as if you were picking fruit from a tree – bringing your full awareness to the sensations throughout the body as you look up beyond the fingers. Then slowly let go of this stretch and move onto the left hand side. So we’re doing exactly the same slow movement again – pausing at the top to stretch towards the sky – noticing the sensations in our bodies and then moving our hand slowly down again now. Now you can go through the movements one more time but before you start – it can be also be quite nice to move both arms at the same time – observing our hands as they come together at top and slowly bringing them down again. OK over to you now – just go with whatever feels right. That’s great. • So to finish we’re just going to just sit still for a few moments – if you’d like to layer on some love stuff you can play around with a smile. Perhaps imagining a smile or someone smiling at you or if you’re feeling brave – you can raise the sides of your mouth into a half gentle smile and see if you can let that smile travel all the way up to your eyes. Just letting ourselves sit here, giving ourselves permission to just be still for a few moments. • Slowly and gently come back into the room – in your own time – wriggle your fingers and your toes - slowly open your eyes when you’re ready. WEEK 4: SLIDES Slide 1
Teach 10 Programme. Session 4.
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Slide 2
Micro Zen.
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Slide 3
OPEN MIC NIGHT
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Slide 4
Stressing less – the science
• The amygdala – it’s only cave man clever!
• Our front brain – wise choices, emotional regulation, attention & concentration
• Mindfulness chills out the amygdala and increases the connections with the front brain
• Why do we need to layer on the ‘love stuff’?!
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Slide 5
Loving more – the science
• The amygdala makes us mean!
• Tapping into our innate mammalian care giving system
• Physiologically it’s like putting two fingers up to stress!
• Switching on our own oxytocin tap
• Other benefits – ageing, heart health & immunity
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Slide 6
The impact on immunity
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Slide 7
Love Stuff Rockstars
Tara Thich Nhat Kristen Brene Sharon Brach Hanh Neff Brown Salzberg
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Slide 8
Three principles of compassion
“You are • Common humanity – we’re in this life together imperfect, you • Mindfulness – as a tool for turning towards are wired for our emotions and seeing our situation for struggle but what it is – no more or less
you are worthy • Openheartedness - opening our hearts to of love and kindness and learning to offer ourselves the same kindness we would readily others belonging.”
Brene Brown
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Slide 9
The love stuff at 10 of zen looks like…
Peppering in Kindness it… library…
Kindness words • • Classic kindness Smiles • • I heart you & me Heart Centre • • + MUCH MORE!
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Slide 10
I always think I’ll do my ten of zen later and then I don’t. But with Instagram Live I
“The more we open our hearts to our inner warmth – the more we have available to others” Kristen Neff. I heart you & me.
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Slide 11
Style Guide
• Peppering in the love stuff: warmth, soften, soothe, allow, gently be, comfort, as best you can, as far as you can, it’s OK
FAQ’s / Comments
• I struggle with the smile thing • I didn’t really feel any warmth • I struggled to connect with the words
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Slide 12
Micro Zen.
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Slide 13
Thank You.
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WEEK 4: REFERENCES & SCRIPTS
Week 4
References mentioned in Week 4:
Dr Daniel Siegel presenting a Hand Model of the Brain → https://www.youtube.com/watch?v=gm9CIJ74Oxw
David Hamilton Book → I Heart Me: The Science of Self-Love.
The Mother Teresa Effect → https://lifelabs.psychologies.co.uk/posts/874-the-mother-theresa- effect
Books and resources from love stuff rockstars:
• Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN. Tara Brach (and many other titles!). • Peace is Every Step: The Path of Mindfulness in Everyday Life. Thich Nhat Hanh (and many other titles!). • Self Compassion: The Proven Power of Being Kind to Yourself. Kristen Neff. • Kristen Neff on Motherkind Podcast: https://www.motherkind.co/listen-1/2018/6/13/episode- 27-how-being-kind-to-ourselves-can-transform-our-parenting-with-dr-kristen-neff • Resources and courses delivered by Kristen Neff → https://self-compassion.org/ • Brene Brown Podcast: https://brenebrown.com/podcast/introducing-unlocking-us/ • The Gifts of Imperfection. Brene Brown. (And many other titles!) • Real Love: The Art of Mindful Connection. Sharon Salzberg (and many other titles!) Micro Zen: Hand on Heart
Lift up your hand onto your heart centre - pause and feel. If you’re feeling bold you can offer yourself some kind words - ‘it’s ok’ ‘you’ve got this’ ‘you have everything you need’. Give it a go my friends and if you’re feeling brave you can layer on a smile at the same time. Micro Zen: A Cup of Calm
Make yourself a cup of your favourite warm drink and sit down. Notice three things in this moment – the colour of the drink, the weight of the mug, the feeling of the chair. Then consciously breath into your shoulders, try and relax them down a little and enjoy your cuppa – savouring the flavour. 10 of zen: I heart you & me
Introduction: It’s super normal that out of all of the people we are kind to – we are least kind to ourselves. So this is a time to top ourselves up by cultivating kindness towards the ones we love and ourselves too. Kindness-based meditations land differently for everyone so I ask you to come into this with an open mind – this is simply about taking some time for yourself and seeing what arises.
• We’re going to start with three deep purposeful breaths – really trying to exhale for longer than you inhale – in your own time or together with me – that’s great. • Closing your eyes now if you haven’t already or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you. • We’re going to rest our awareness in our upper body stress spots now – just see if you can rest your awareness in your brow – feeling across the brow and down into the temples – just noticing what’s there. Next just see if you can invite your awareness to move into your jaw for a moment – check-in to see if there’s any clench or tightness here – maybe loosening down the lower jaw a little if that works for you. And now drawing your attention into your shoulders – and rather than trying to change anything – let’s just pause and notice what’s here – awesome. • Settling into your breath now and settling into our position – make any adjustments which make you feel more comfortable • We’re going to play around with a few love stuff tools in this session – and to start that’s going to be a smile – you can either imagine a smile or actually lift the sides of your mouth slightly - now that might feel natural or unnatural – but encourage yourself to be open-minded. Take in a good long, nourishing breath in, then breath out and subtly smile. Play around with that for a few moments • Before we move on – just pause to notice what (if anything) arises for you when you do that. • Next I invite you to bring to mind a person where the relationship feels straightforward – where warmth and kindness flows easily – it’s also OK here to bring to mind the spirit of someone who’s no longer with you - just go with the first option which comes to mind • We will all feel this experience differently so play around with how best to sense this person – maybe you could imagine them with you or maybe you could recall what it feels like to be with them, focusing on those simple connections – the closeness of a hug, the warmth of a smile, the ache of a good laugh, the gaze into their eyes • Just pause for a moment and imagine that you’re wishing them well, wishing them sense of ease, wishing them happiness, healthiness and simple freedom. And if it works for you, you might like to imagine a simple stream of light travelling between your heart and theirs – vibrant, strong, unwavering and unconditional. • Now I’d like you to hold onto those good vibes and imagine that you’re breathing some of this warmth and kindness into your own heart – trying once again to subtly smile if it works for you. • And if you’d like to build on that some more – place your hand on your heart – gently rubbing that area – maybe using this actual connection between your hand and your body to physically send some of those simple loving vibes back into yourself • Keep this sense of another loving being with you if it helps but this time pause to wish yourself well, to wish yourself happiness, healthiness and ease of being • Right zen friends - easing off the effort now – use a few moments to reflect – how does your body feel? what’s your state of mind? how does your heart feel? • As and when you’re ready - slowly and gently come back into the room – in your own time – wriggle your fingers and toes and slowly open your eyes
10 of zen: Classic Kindness
Introduction: This one is a classic meditation lifted from the Buddhist tradition where we offer words of wellness to ourselves and others. There is loads of research out which suggests that the benefits of this type of meditation can be wide-reaching – it can really help to hit up our happiness. So let’s keep a kind and open mind and give this one a go together now…
• We’re going to start with three deep purposeful breaths – really trying to exhale for longer than you inhale – in your own time or together with me – that’s great. • Closing your eyes now if you haven’t already or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you. • Letting yourself settle into this moment now – maybe focus on the breath or expand your attention to the whole body just sitting or lying here right now • Remember that when your mind wanders – because it will – you can always kindly bring yourself back to these senses and tune back into the meditation • When you’re ready, I’d like you to bring mind someone in your life where the relationship feels straightforward – where warmth and kindness flows easily - someone who makes you feel safe and supported – maybe a good friend, a mentor, a treasured family member • I’d like you to imagine that you’re sharing these kind words with them – so just listening or repeating after me if you’d prefer – may you be safe and free – may you be as happy and healthy as it is possible for you to be – may you have the courage just to be • Feel free to switch up the words if something else different feels more suitable – anything which hits up your happiness and kind vibes – so still with that sense of holding this loved one in heart and mind – we’ll wish them well once more - may you be safe and free – may you be as happy and healthy as it is possible for you to be – may you have the courage just to be – that’s great • Now in your own time, I’d like you to offer some wellness words to yourself – keeping the sense of friendliness if you can – and if that feels difficult maybe play around with a gentle smile at the mouth or place a hand over your heart centre. • Listening again to these phrases now - may I be safe and free – may I be as happy and healthy as it is possible for me to be – may I have the courage just to be – that’s great. I love the phrase ‘may I have the courage just to be me’ – so just be curious about what words connect for you • And before we move on, let’s just pause to check-in with the breath and the body for a moment – just listening to what’s here • Now when you’re ready I’d like you to bring to mind a stranger – someone you see regularly but don’t know that well – a familiar neighbour, a mum at the school gates, the check-out guy in your local shop. We’re just pausing here to acknowledge that although you don’t know them well, the chances are that they have a life full of highs and lows and wish to be happy just like you do • So keeping them in heart and mind – we can use the same phrases – or free flow if you’d prefer - may you be safe & free – may you be as happy and healthy as it is possible for you to be – may you have the courage just to be
• Repeating the phrases again in your time if you like now – maybe layering on a kind smile at the sides of your mouth if that feels comfortable – holding this person in your heart and mind and listening to whatever comes up for you – no judgement • And now when you’re ready, I’d like you to bring your awareness to the sense of yourself just resting here, and then slowing expanding your awareness to include the community of people around you – wherever you are right now. You can take your circle of awareness as near or far as you like – scanning right out to your town, your country or even the world if you like • All of us are searching for the same things – hopeful, fearful and human – so let’s offer those words of wellness one last time – may we all be safe and free – may we all be as happy and as healthy as it is possible for us to be – and may we all have the courage just to be • So let’s take one last final moment to check-in now – sitting with the breath and the body – in this present moment • As and when you’re ready - slowly and gently come back into the room – in your own time – wriggle your fingers and toes and slowly open your eyes WEEK 5: SLIDES Slide 1
Teach 10 Programme. Session 5.
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Slide 2
Micro Zen.
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Slide 3
OPEN MIC NIGHT
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Slide 4
The emotional range of motherhood
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Slide 5
Why do we get stuck in the rainbow?
• Negativity bias - Velcro and Teflon
• Tonnes of psychological studies e.g. $50
• Mindfulness works magic – more space to spot the negative spin and savour the small things
• But why? Thank you evolution!
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Slide 6
All emotions evolved to serve us
Emotions are designed to communicate something to us and motivate actions and behaviour.
Emotion Evolved to… Tiredness Tells us that we need more time for rest and our cells need replenishing Stress Signals a perceived threat or danger to ourselves / others Anger Removes blocks to important goals or imminent attack Envy Focuses us on what we want and stand out from the competition Guilt Tells us we’ve done something wrong and against our values
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Slide 7
Ferocious feelings don’t belong here
• Triggers are a lot less primitive
• ‘Trivial’ triggers don’t justify ferocious feelings
• Big emotions bring on should’s and shame
• A natural part of what makes us human
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Slide 8
Matrescence: the developmental transition into motherhood.
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Slide 9
Back to the basics
• Emotions as passing states
• No mud, no lotus
• Mindset shifts: • Striving experience what’s here • Resignation kindly acceptance
• Suffering = Pain X Resistance
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Slide 10
I always think I’ll do my ten of zen later and then I don’t. But with Instagram Live I
“It matters that you care. It matters that you notice. It matters that life lives through you” Roger Keys. It is real to feel.
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Slide 11
Style Guide
• Labelling – optional but good for emotions
• A clear close – choiceless awareness, pause to reflect, & comforting words
FAQ’s / Comments
• I struggle with visualisations • I felt overwhelmed • How do you find the time to practice?
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Slide 12
Thank You.
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Slide 13
A reminder.
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WEEK 5: REFERENCES & SCRIPTS
Week 5
References mentioned in Week 5:
BOOK: Happy. Fearne Cotton (also see Happy Place Podcast: https://www.officialfearnecotton.com/news/2018/2/26/happy-place-podcast)
BOOK: The Supermum Myth. Anya Hayes.
The maternal brain and its plasticity in humans: https://www.ncbi.nlm.nih.gov/pubmed/26268151
Dr Alexandra Sacks:
TED Talk: https://www.ted.com/talks/alexandra_sacks_a_new_way_to_think_about_the_transition_to_moth erhood?language=en
Podcast: https://www.motherkind.co/listen-1/2019/12/12-re-release-how-was-your-matrescence- with-dr-alexandra-sacks
Book: https://www.amazon.co.uk/What-One-Tells-You-Motherhood/dp/1409191184
BOOK: No mud, No Lotus: The Art of Transforming Suffering. Thich Nhat Hanh
Micro Zen: Outside Inside – Note. there is an extended meditation on the Zen Library for this one too!
Bring your awareness outside of your body and focus on what you can hear. Pause here. Move onto your breath. Sense the breath moving in and out of your body. Pause. Move onto your heart centre – bring to mind a kind smile and send yourself some kindness. Pause. ☺
10 of zen: It is real to feel
Introduction: A signature part of motherhood is the experience of big and strong emotions. When it’s the tough stuff like fear, worry, anger, guilt (the list could go on couldn’t it!) this usually feels really uncomfortable. So this meditation is designed to help us to see that it is actually real to feel – the fact is that all of our emotions have evolved to serve us in some way. And at the same time, our feelings – no matter what they are - don’t define who we are. So let’s do this together…..
• We’re going to start with three deep purposeful breaths – in through the nose and out through the mouth - really trying to exhale for longer than you inhale – in your own time or together with me – that’s great.
• Closing your eyes now if you haven’t already or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you. • Letting yourself settle into this moment now – maybe focus on the breath or expand your attention to the whole body just sitting or lying here • Remember that when your mind wanders – because it will – you can always kindly bring yourself back to these senses and tune back into the meditation • So to start I’d like you to courageously bring to mind an event of recent days or weeks which brought up a tough feeling for you – maybe that’s guilt, anxiety, anger, exhaustion – whatever it might be. As we rest here with this memory, just explore if you can how this difficulty unfolds in your body – if there’s one particular area you’re drawn to, just see if you’re comfortable to gently rest your attention there for a few moments – maybe place a hand on there too if it works for you. • Still with this memory in mind, I’d like you to listen to these words – It is real to feel. Now maybe add a half gentle smile at the sides of your mouth and listen again to these words – It is real to feel. And once again – It is real to feel. That’s great – it’s a brave thing to do so well done. • So bringing your hand back to a resting position - we’re going to move into a visualisation now. I’d like you to imagine that you’re standing in a small circle, shoulder to shoulder with your closest loved ones – people who love you with ease and make you feel supported as a parent. • In the same way you would offer kind words and good advice to these people, I’d like you to offer these kind words to yourself and the whole circle – so tuning into these words if you can - Our feelings do not define who we are. Just listening or repeating again now, maybe layering on a gentle smile if that works for you - Our feelings do not define who we are. Still sensing into the closeness of the circle, here are those words one last again - Our feelings do not define who we are. That’s great. • So letting that image slip away now and I’d like you to move your awareness back into the room and become aware of whatever you’re connected to right now – your body resting here supported by the floor, the chair, the bed. So in the absence of being able to seek out a hug, we’re going to settle into this sense of holding ourselves, right here. Because we all deserve to be held and supported. • So just tuning into this last affirmation now - I hold myself in this moment – listening or repeating the words, it’s up to you – I hold myself in this moment. And one last time, really tuning into the connection you’re making to the floor, the chair or the bed and maybe layering one of those half gentle smiles again – I hold myself in this moment. Awesome. • So to close, let’s just pause here for a moments – this time asking nothing at all of our awareness – letting go of the desire for our minds and bodies to act or be a certain way – and let’s just be still – smiles are still optional • That’s great. So slowly and in your own time, come back into the room, gently wriggle your fingers or your toes and open your eyes.
WEEK 6: SLIDES Slide 1
Teach 10 Programme. Session 6.
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Slide 2
Micro Zen.
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Slide 3
OPEN MIC NIGHT
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Slide 4
What does stress look like for you?
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Slide 5
What does stress look like for you?
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Slide 6
What does stress look like for you?
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Slide 7
Make stress your friend – it matters
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Slide 8
I always think I’ll do my ten of zen later and then I don’t. But with Instagram Live I
“Rather than seeing meditation as another thing to do, view it as a time when you don’t have to do anything at all.” Andy Puddicombe. Permission to slow down.
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Slide 9
I am not what I How does mindfulness make achieve a difference?
I give myself permission to rest • A pause button which heightens self-awareness
I am everything my • At minimum – a reflective tool to check-in child needs • Over time – a net to catch the limiting beliefs
I am more than • Deploying the ‘Catch and Cuddle’ technique enough
I appreciate me
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Slide 10
Style Guide
• Calming down strive overdrive – there’s no right or wrong here, we’re not trying to achieve anything, we’re not trying to get anywhere “The quality and • Letting go of the desire to be calm / peaceful / awake spirit of the meditation practice can FAQ’s / Comments easily be undermined by • I feel more tired than I did before! any goal- • How do you find the time to practice? orientation.” • I’ve fallen out of routine – how do I get back? - Jon Kabat-Zinn
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Slide 11
Thank You.
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WEEK 6: REFERENCES & SCRIPTS
Week 6
References mentioned in Week 6:
• More on the stress o More from Karolinska Institute on Tired and Exhaustion: https://ki.se/en/research/dead-tired-curious-about-tiredness o BOOK: Mind Over Mood. Dennis Greenberger and Christine Padesky. o BOOK: Burnout: The secret to solving the stress. Emily Nagoski. o TED Talk: Kelly McGonigal – Make Stress Your Friend - https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?ref errer=playlist-talks_to_help_you_manage_stres • The Catch and Cuddle Technique was inspired by this book: Taming Your Gremlin. Rick Carson.
Micro Zen: Present instead of perfect. Our minds are constantly striving for things to be certain way. Look up, scan around you and take a good long breath in and out - signifying to your body that you’re loosening and letting go a little. Then try this mantra for size: I can choose to be here, present instead of perfect. 10 of zen: Permission to slow down Introduction: As Mums we can spend infinite time in ‘doing’ mode – with our brains switched on and our energy switched up. It is vital that we care – it is good that we give – in our doing we help others to thrive. But our brains also need a break – being switch on all day (and often night) is exhausting. This is a little window to switch down the energy and nurture the slowness and stillness of this moment….
• We’re going to start with three deep purposeful breaths – in through the nose and out through the mouth - really trying to exhale for longer than you inhale – in your own time or together with me – that’s great. • Closing your eyes now if you haven’t already or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you. • We’re going to rest our awareness in our upper body stress spots now – just see if you can rest your awareness in your brow – feeling across the brow and down into the temples – just noticing what’s there. Next just see if you can invite your awareness to move into your jaw for a moment – check-in to see if there’s any clench or tightness here – maybe loosening down the lower jaw a little if that works for you. And now
drawing your attention into your shoulders – and rather than trying to change anything – let’s just pause and notice what’s here – awesome. • If you’re comfortable, I invite you now to attend to your breath – just see if you can feel the air moving in and out of your body – you can sense the breath at your nose, your mouth, your chest or your tummy – whatever feels most safe - there’s no right or wrong here. We’re just letting the steady pace of our breath, temper our speed slightly – this is a slow and simple exchange with the world around us • As I leave you here for a few more moments with the breath, just remember it’s normal for our minds to wander off so if you catch yourself lost in thought, congratulate yourself for noticing and see if you can bring yourself back to the breath. • Now if you’re comfortable, I invite you to join me in lifting one hand over your heart centre. We’re going to pause for a moment to have a little chat with ourselves – I’m going to share a few words so maybe pick out a few which feel most resonant for you ‘I give myself permission to slow down, to find strength in stillness, to pause and just be’ - so offering some kind words of your own to yourself now – that’s great • And bringing your hand down in your own time, I invite you to draw your awareness back to the breath once again – attending if you can to the full duration of your in- breath and the full duration of your out-breath – perhaps imagining each in-breath as a new beginning and each out-breath a slow release, a letting go. • Again, I’ll leave you for a few moments, just remember we’re not trying to get anywhere and for these few minutes – there is nothing to achieve. As and when your mind wanders, just see if you can gently invite it back to the breath. • And then to finish, let’s lift the hand over the heart centre one more time. I’ll share those kind words again and just pick out a few which work for you - ‘I give myself permission to slow down, to find strength in stillness, to pause and just be’ – as you share a few comforting words with yourself, just sense the hand moving up and down – a slow and simple exchange with this world around us • When you’re gently come back into the room – in your own time – wriggle your fingers and your toes and slowly open your eyes
10 of zen: Present not perfect
Introduction: As women we can put a lot of pressure on ourselves for things to be perfect. We’ve all created a long list of rules we need to live by in order to achieve this unachievable goal of everything falling in line. So this meditation gives us a chance to connect into the power of being in this moment whilst letting go of the nagging need for things to be a certain way. Perfect mum, perfect partner, perfect day… let’s let go of the rule book for 10 cheeky minutes.
• We’re going to start with three deep purposeful breaths – in through the nose and out through the mouth - really trying to exhale for longer than you inhale – in your own time or together with me – that’s great. • Closing your eyes now if you haven’t already or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you. • As we move into the main part of the meditation please remember that at points your mind is going to get lost in its own marvellous pattern of thoughts or feelings. See if you can notice where it’s gone and then kindly invite your mind back to my words as and when you can. • I’d like you to try and settle into your breath now – wherever feels best for you – maybe it’s the air coming in and out of your nose or maybe it’s the rise & fall of the chest or tummy – you can place one hand on the chest or tummy if that helps you to connect and feel comforted - just try to let the breath breathe by itself if you can. • Now I’d like you to listen to these few words: I can choose to be here – present instead of perfect. Just see if you can soak up those kind and caring words – maybe quietly repeating ‘present instead of perfect’ back to yourself. Just noticing for another moment the full duration of your in-breath and the full duration of your out breath. • So now I invite you to intentionally allow your awareness to expand around the breath and include the whole body. Notice where the body is making contact with the floor, the chair, the bed and sense into your hands just resting here too. Maybe try and mould these sensations together and get a sense of your whole body just resting and breathing here • We’re going to listen to those same words again now: I can choose to be here – present instead of perfect. – maybe quietly repeating ‘present instead of perfect’ back to yourself and layering on a gentle smile at the sides of your mouth if it works for you • A brief and kind reminder to any wandering minds that it’s normal to drift off. Just gently notice where you’ve been and see if you can invite your attention back to the body – just resting here • And now let’s stick with this sense of the body but this time take a brief scan through the body– keeping a friendly curiosity towards whatever is here for you – there really is no right or wrong way to feel as you do this. So rest your awareness in the head to start
and then slowly and gently draw the awareness down through the shoulders, the arms, the torso, the hips, the legs and then the feet – connected to the earth. • Holding your awareness in your feet grounded here - we’re going to listen to those same words one last time now: I can choose to be here – present instead of perfect. Just see if you can soak up those words, bringing a subtle smile to the sides of your mouth and maybe letting the warmth travel up to your eyes. That’s great. • So to close let’s take all pressure off our awareness now – this is called choiceless awareness – let your mind and body go wherever they would like to go – remembering this really important message that whatever we find – whether it’s feelings in our mind or sensations in the body – we’re trying to welcome what we find with a sense of kindness, openness and curiosity • When you’re ready slowly and gently come back into the room – in your own time – wriggle your fingers and toes and slowly open your eyes. WEEK 7: SLIDES Slide 1
Teach 10 Programme. Session 7.
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Slide 2
Micro Zen.
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Slide 3
OPEN MIC NIGHT
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Slide 4
What do we mean by acceptance? God, grant me the serenity to accept the things • What does acceptance mean to you? I cannot change, • Mindset shift: moving from reluctant courage to resignation of your situation Using insight to kindly accept or take action change the • Middle ground between supressing feelings things I can, and and over-identifying with them wisdom to know • 2018 study: Acceptance + Monitoring had a the difference. much greater impact on happiness
- SERENITY PRAYER
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Slide 5
Placing acceptance with action
• We’re not trying to detach from the relevance of our thoughts and emotions
• We’re always looking for insight and wisdom
• Remember: acceptance and action
• The Action Step can include: • Mastery • Pleasure • A Mindful Act
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Slide 6
Monk What does the research say about the MBSR/MBCT benefits of mindfulness?
Wellness Toolkit
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Slide 7
Becoming more resilient to stress
• Monks: genuine brain change amygdala + PFC are less reactive, able to regulate emotions better and create less stress hormones
• MBSR: 30 hours practice amygdala less responsive at the end of the course
• Wellness Toolkit: immediate measurable impact on stress system is less proven – though people to frequently report feeling more calm!
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Slide 8
Attention, kindness, creativity and relationships…
• Sharper attention – improved attention and less mind wandering
• Kinder minds – strengthened for empathy and more positive emotions
• Creativity – opens your mind to new ideas and easier to register novelty
• Positive relationships – quicker to recover from fall-outs and positive impact on kids
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Slide 9
I always think I’ll do my ten of zen later and then I don’t. But with Instagram Live I
“Rest now and sleep will come.” Suzy Reading. Coping with tiredness.
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Slide 10
Style Guide
• Wandering minds reminders – kindly congratulate / notice where it went / gently re- focus • Share a bit of you – briefly share emotions/thoughts/sounds if the moment feels right
FAQ’s / Comments
• I’m not enjoying it – should I stop? • Teach 10 1-2-1 questions: • Should I create my own course? • Is it OK to make up my own meditations?
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Slide 11
Thank You.
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WEEK 7: REFERENCES & SCRIPTS
Week 7
References mentioned in Week 7
• More on acceptance: o The surprising reason Mindfulness Makes You More Happier: https://www.psychologytoday.com/gb/blog/the-mindful-self-express/202001/the- surprising-reason-mindfulness-makes-you-happier
• More on the benefits of mindfulness: o BOOK: Altered Traits: Science Reveals how Meditation Changes Your Mind, Brain, and Body. Goleman & Davidson (2018) o Does Mindfulness Boost Creativity: https://www.mindful.org/does-meditation-boost- creativity/ o BOOK: Mindfulness for Creativity: Adapt, create and thrive in a frantic world. Danny Penman. o Mindful Parenting May Keep Your Kids Out of Trouble: https://greatergood.berkeley.edu/article/item/mindful_parenting_may_keep_kids_out_ of_trouble o How Mindfulness Can Help Couples to Cool Down: https://greatergood.berkeley.edu/article/item/how_mindfulness_can_help_couples_co ol_down
Micro Zen: Hand on heart with a self-care question. Lift up your hand onto your heart centre - pause and feel. Sense the rise and fall of your hand as you breath. Feel the connection between your hand and your chest. And now kindly ask yourself this question - what one small thing could I do to look after myself right now? Then give yourself a few moments to complete this small action. 10 of zen: Coping with tiredness
Introduction: Tiredness is a mega blow which comes hand-in-hand with parenthood. As we all know it ranges from that slightly below par feeling to utter exhaustion. When we’re tired science proves that our brains don’t work properly and it’s harder to regulate our emotions. And this is where rest comes in – just 10 minutes of meditation counts as ‘active rest’ and even this small act of self-care can be a great way to nurture the warmth we need to steady ourselves a little. So let’s take this 10 of zen together now…
• We’re going to start with three deep purposeful breaths – in through the nose and out through the mouth - really trying to exhale for longer than you inhale – in your own time or together with me – that’s great. • Closing your eyes now if you haven’t already or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you. I’d like you to check-in with the position of your hands now – holding them in an upwards position – the palms facing the ceiling. • So as we move into the main part of this meditation, I’d like you to bring a half smile to the sides of your mouth. If that feels a little awkward don’t worry, try and play around with it. It can help to bring to mind an image of someone who really loves you. • I’d like to invite you to bring your awareness into your body now. Have a gentle scan around the body and look for the area which holds your tiredness most strongly – where do you feel tiredness around your body? For me it’s always around the eyes but perhaps it’s elsewhere – maybe some heaviness in the head or tension in your chest. Just for a few moments courageously rest your awareness with those sensations. • I’d like you to listen to this first affirmation now - I surrender to my tiredness and it’s OK. This isn’t about surrendering by giving up or giving in, it’s about fighting the tiredness a little bit less. So still with your awareness held with the body, resting with your tiredness, here’s that affirmation again: I surrender to my tiredness and it’s OK. That’s great. • So I invite you now to bring your awareness to the connection you’re making to the bed, the sofa, the chair, the floor – sense into that surface – what does it feel like? Is it soft, hard, warm or cool? If you can, almost let yourself soften into that surface a little, maybe use a nice long out-breath to signify to your body that you’re loosening and letting go. • Listening to this second affirmation now: I hold myself in this moment. Imagine these words like a meditative hug. When you’re knackered – it really helps to be held. If there’s someone there to hug you, go for that but when there’s not – you can go for this! Reconnecting with whatever is holding you and sinking into the surface if you can, here’s those words again: I hold myself in this moment. That’s great. • So a note here for any particularly busy brains, just notice that your mind is busy and keeps wandering off. Gently coax it back to the meditation if you can and if it works for you, play around with a kind smile at the sides of your mouth again. Just breathe and smile. • So moving into the final part of this meditation now, we’re going to do a mini visualisation. I’d like you to imagine that in each of your hands is a heavy weight. The weight in your left hand represents perfection, the weight in your right hand represents productivity. Two big factors which contribute to our tiredness. So one at a time, we’re
going to put each of these weights down by our sides. You can physically move your hands or just imagine – it’s up to you. • So as I say this affirmation, shift those weights to the floor: I put down productivity and I put down perfection. Feeling into any lightness or sense of release which comes as you put those weights down and a reminder one more time: I put down productivity and I put down perfection. Once again just see if you use the breath to help you along here, using a nice long out-breath to soften yourself down a little. • Breathe and smile for me one last time if it works for you. And if you’re feeling bold, you can lift a hand onto the heart centre, just pause for a moment and try to send yourself some kindness and simple consideration. • Slowly and gently when you’re ready, come back into the room – in your own time – wriggle your fingers and your toes and slowly open your eyes.
WEEK 8: SLIDES Slide 1
Teach 10 Programme. Session 8.
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Slide 3
Get to know your own personal why…
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OPEN MIC NIGHT
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Slide 5
Start with tiny habits…
“When you know how to create tiny habits you can change your life forever” BJ Fogg – Stanford Behaviour Scientist
• B = MAT. For behaviour to occur we need motivation, ability and trigger.
• For long term habits to form, we have to ask very little of our motivation and ability!
• Piggy back an existing habit and keep it stupid small
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Slide 6
Keep it small and specific…
After I…. I will…. First wake up in the Take one mindful breath, morning and sit up in bed… stretch out my arms and smile Step into the shower in the Feel the warm water morning… against my hair and skin Make my first cup of coffee Feel the warmth of the cup in my kitchen… in between my hands Get to my back door after Pause at the door and take walking the dog… one more breath of nature Get off the train at London Slow down my pace and Bridge on my way to work… count 10 slow steps Put my pyjamas on and Write down one thing I’m before I lie down to sleep… grateful for day in my journal
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Slide 7
“Meditation is one of the most difficult things to master a habit in because it is hard to feel good at it and tough to do by yourself.”
- Dr BJ Fogg
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Slide 8
The Four Tendencies
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Slide 9
Find your tribe
“If you want to go fast, go alone. If you want to go far, go together” - African Proverb.
• Sunday nights at 9pm
• Open 1-2-1 calls
• Very welcome to lead sessions
• DISCOUNT: 50% off annual membership
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Slide 10
Embrace the playful and positive…
• Lean into playfulness
• Go for the wants not the shoulds
• The zen train is friendly and forgiving
• The power of celebration
• Anchor positive feelings to your meditation
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Slide 11
I always think I’ll do my ten of zen later and then I don’t. But with Instagram Live I
“People who practice gratitude report fewer symptoms of illness, are happier and have stronger relationships.” The Greater Good Science Centre. Five times thankful.
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Slide 12
• Over to you – any closing style or FAQ queries?
What’s next
• Final 1-2-1 calls open until you’re ready • Practice as much as you can! • 10 of zen teacher logo / certificate • Teaching guide – hot topics
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Slide 13
Teach 10 accreditation means that you have the knowledge and skills to deliver short mindfulness meditations and teach the core principles of mindfulness to others.
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Slide 14
Thank You.
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WEEK 8: REFERENCES & SCRIPTS
Week 8
References mentioned in Week 8:
• Simon Sinek TED talk: The Power of Why: https://www.youtube.com/watch?v=IPYeCltXpxw • More on habits: o BJ Fogg TED Talk: Forget big change, start with a tiny habit: https://www.youtube.com/watch?v=AdKUJxjn-R8&t=9s o BJ Fogg Tiny Habits Free 5-day Course: https://www.tinyhabits.com/join o BJ Fogg and Dr Rangan Chatterjee Podcast: https://drchatterjee.com/bj-fogg-the-secret- to-making-new-habits-stick/ o Gretchin Rubin’s Four Tendencies Quiz: https://quiz.gretchenrubin.com/ o BOOK: The Four Tendencies: The Indispensable Personality Profiles That Reveal How to Make Your Life Better (and Other People's Lives Better, Too). Gretchin Rubin. • Houksai says poem: https://www.mindfulnessassociation.net/awakening-now-2/
Micro Zen: I take 10 of zen because… - Grab a pen and paper and reflect on the reasons why you like to practice mindfulness e.g. It’s my anchor to slow down, it connects me into what matters, it teaches my children that mental health matters. Write down these reasons and keep them somewhere you can be easily reminded and use them as a prompt when your motivation to practice is low.
10 of zen: Five Times Thankful Introduction: In this 10 of zen we are going to deliberately shift our minds into moments from our day or experiences happening to us right now which we feel simple gratitude for. We’re going to pause to savour each one of these before moving on and hopefully get to five items by counting on our fingers as we go. So let’s take this time out together now.
• We’re going to start with three deep purposeful breaths – in through the nose and out through the mouth - really trying to exhale for longer than you inhale – in your own time or together with me – that’s great. • Closing your eyes now if you haven’t already or if you’d prefer you can keep your eyes open and just soften your gaze onto a single spot in front of you. I’d like you to check-in with the position of your hands now – holding them in an upwards position – the palms facing the ceiling.
• Let your breath settle now so it can find its own natural rhythm in your body – see if you can feel the sensations of the air moving in and out, wherever it feels most safe – maybe that’s at the nose, the mouth, the chest or the tummy – that’s great. • So we’re going to move into our gratitude practice now – the way it’s going to work is that one-by-one we’re going to count through our five fingers. For each finger I’d like you to bring to mind either a small moment from your day or an experience which is present for you right now. Ideally this would be something small, and importantly it’s something you feel deeply grateful for. • You could think about joyful connections you’ve shared with others, small gifts nature has brought you, little things which have given you a sense of completion or comfort, or the simple beauty of your own body resting here right now – complete and whole. • So I’ll count you through one finger at a time – starting with the thumb on your left hand – don’t force your mind too hard – just think of something special you’d like to savour – really sensing into that memory or present moment experience as best you can [pause] • So moving to the first finger on the left hand now – thinking about something small and meaningful - bringing to mind some of the tiny details if that works for you [pause] • Moving to the middle finger on the left hand and counting your third item – give yourself a chance to scan through your day if you need to - remember any nice connections you might have made with strangers, loved ones or the world around you [pause] • And coming to the fourth finger now – if you haven’t already remember to include yourself in this – is there something about you that you’re grateful for – maybe the gift or your breath or your beating heart [pause] • And then moving into the little finger now – one more memory or moment – take your time and don’t rush – let your mind guide you towards something small which connects you into comfort or joy [pause] • That’s great well done. Just pause to take a mindful check in now. What’s going on in your mind and body right now? What’s the weather pattern like inside? What thoughts are around? What feelings are here? Any sensations in the body? Not trying to change anything but opening to what’s already here. • To close I’m going to share a few words from a poem called ‘Hokusai says’… it reads ‘ it matters that you notice, it matters that life lives through you, contentment is life living through you, joy is life living through you, satisfaction and strength is life living through you and peace is life living through you.’ • Slowly and gently when you’re ready, come back into the room – in your own time – wriggle your fingers and your toes and slowly open your eyes.