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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!


Acknowledgments:

This course’s development has been heavily influenced by the "Mindfulness for Pain and Illness" course (Vidyamala Burch), Jon Kabat-Zinn’s "Mindfulness Based Stress Reduction" course, and the “Mindfulness: Finding peace in a frantic world” book/course by Mark Williams and Danny Penman.  This book is the recommended text book for this course. Some of the mindfulness MP3 practices used within the MfS course are home grown and the others are freely available on the internet. 

Frantic World Accompanying Website


Course Practice with MP3 

Week 1  - Autopilot and awakening           

Regularly: 1-3 minute breathing space (Mark Williams) at any stressful time.

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 (Mark Williams) 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 (Mark Williams) 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 (Mark Williams) 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 (Mark Williams) 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 - Exploring difficulties and being kind to yourself

Regularly: 1-3 minute breathing space (Mark Williams) at any stressful time.   

10 mins a day: Exploring difficulties (Mark Williams)

Choose a mindful habit from the handout.


Week 7 - Practical Mindfulness in Performance   

Regularly: 1-3 minute breathing space (Mark Williams) at any stressful time.     

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

Mindful Movement / Body Scan / Mindful Breathing Journey / Mindful Breathing Counting / Sounds and Thoughts / Exploring Difficulties

Revisit a favourite habit - do you notice anything new?

(Focused and wider awareness)


Week 8  - Mini Retreat.        

What will you do now?

(Focused and wider awareness)

© Elfsinger Productions 2015