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MfS Weekly Practice

Key Principles

Learn to live in the present moment and breathe into experiences.

Learn to respond not react to life circumstances.

Daily 10 min practice at the best time for you.  

Book a time to be with yourself!


Course Practice with MP3 

Week 1  - Autopilot and awakening           

Regularly: 1-3 minute breathing space at any stressful time. (This breathing space practice is from Mark Williams’ “Mindfulness: Finding peace in a frantic world” and is freely available on the internet. Linked here for ease).                              

10 mins a day: Mindful Movement (standing) practice before singing practice OR lesson OR once a day:

Habit Breaking: Mindfulness in chosen daily life routine (teeth brushing/making tea for eg). 

(Focused awareness)

 

Week 2 - Stress, senses and somaesthetics         

Regularly: 1-3 minute breathing space at any stressful time.     

10 mins a day: Body Scan (lying or sitting) before singing practice OR lesson OR once a day

Habit Breaking: Mindfulness in daily life (choose a different activity)      

(Focused awareness)


Week 3  -  Health and suffering.        

Regularly: 1-3 minute breathing space at any stressful time.     

10 mins a day: Mindful Breathing Journey or Mindful Breathing Counting (sitting or standing) before singing practice OR lesson OR once a day

Mindful of one pleasant thing every day. Enjoy it - note it down!

 (Focused awareness)


Week 4  - Judgment, criticism and perception         

Regularly: 1-3 minute breathing space at any stressful time.     

10 mins a day: Mindful Movement or Sounds and Thoughts (Mark Williams) before singing practice OR lesson OR once a day

Mindful of sounds. Listen to some music every day in a mindful way.

(Wider awareness)


Week 5   - Performance anxiety and wider awareness         

Regularly: 1-3 minute breathing space at any stressful time.     

10 mins a day: Body Scan before singing practice OR lesson OR once a day

Mindful of one journey each day. Be aware of everything around you and the way walking feels.

(Wider awareness)


Week 6&7   - Practical Mindfulness in Performance   

Regularly: 1-3 minute breathing space at any stressful time.     

10 mins a day: your favourite mindful practice before singing practice OR lesson OR once a day

Mindful Eating. Enjoy those snacks!

(Focused and wider awareness)


Week 8  - Mini Retreat.        

What will you do now?

(Focused and wider awareness)

© Elfsinger Productions 2015