Week One Body Scan Meditation (narrated by Vidyamala Burch) Listen to the meditation HERE (may take 10 seconds to begin downloading): This meditation is taken from.

Mindfulness: Finding Peace in a Frantic World. Week Three: Tension Release.

Listen to the meditation HERE (may take 1. About the Meditation. Pain, illness and stress walk hand in hand together. They feed off each other in a vicious cycle that leads to ever greater suffering and disability. Nothing creates stress with such brutal efficiency as the feeling of being trapped by illness. Painful questions can begin nagging at your soul: Is it getting worse? Maybe they’ve missed something?

Perhaps it’s terminal and they won’t tell me… Such negative thoughts are incredibly powerful and almost impossible to stop. One thought triggers the next, and the next, in a vicious cycle that can leave you burnt- out and broken. But it’s often far worse than this because such thoughts create tension in the body, aggravating illnesses and injuries. Stress also dampens the immune system and shuts down the body’s self- repair mechanisms. Stress isn’t just a miserable experience, it erodes physical health too. Although it’s impossible to prevent stress from arising, you can change what happens next.

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You can stop the spiral from feeding off itself and triggering the cycle of negative thoughts that makes suffering far worse. Mindfulness helps you step outside such vicious cycles by teaching you a different way of dealing with stress.

With practice you come to realise that stress (like pain) is a ‘message’ that tends to melt away of its own accord once it has been ‘delivered’, or felt with full mindful awareness. When this occurs, an extraordinary thing can happen: a profound sense of happiness and peace fills the void. Such bone- deep contentment isn’t just pleasant, it also boosts the immune system and restarts the body’s self- repair mechanisms. Watch The Boys In Company C Online Full Movie.

Even if you have an incurable condition, it will substantially improve your quality of life. In previous weeks we taught you how to reduce pain using the Body Scan and Mindful Movement meditations. These were taken from our book Mindfulness for Health: A Practical Guide to Relieving Pain, Reducing Stress and Restoring Wellbeing. This week you will learn to reduce stress with the Tension Release Meditation. Follow the instructions below or download the audio track HERE: Tension Release Meditation Instructions. The aim of this meditation is to move your awareness around the body, paying special attention to areas of tension and discomfort, and then to gently breathe ‘into’ them.

Often the most discomfort is held in the neck, shoulders, back, or stomach. To begin this meditation, adopt as comfortable a position as possible. You can do it either sitting or lying down.

If you’re lying down, let the arms rest at the sides of the body with the hands palms upwards. Alternatively you may prefer to rest the hands on the belly, hips or ribs with the hands palms downwards – whatever is most comfortable.

Allow your shoulders to be soft. If you’re sitting, place your hands in your lap with as little strain on the arms and shoulders as possible. Allow you face to soften; soft jaw; soft throat; soft belly, soft body.

Allow your body to settle down into gravity – feeling the points of contact between your body and the surface upon which it’s resting. Allow your weight to sink down through these points of contact again and again.

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Very gently gather your awareness around the sensations and movement of the breath in the body. Can you feel the breath in the chest, the belly and even the back of the body? Can you feel the movement of the ribs in the back of the body as well as the front?

Maybe you can even feel the breath in the lower back? Feel the way the whole body expands a little on the in- breath and subsides a little on the outbreath. Be careful not to force or alter the natural breath. Can you let the breath breathe itself? Now very very gently guide your awareness to the areas of pain and discomfort in your body.

Can you let your awareness gently rest there?  Can you feel the breath in that part of the body? Let the breath gently soothe and massage these areas of tension. Can you bring a quality of care to the breath? Saturate the breath with kindliness, gentleness and tenderness as it rocks and cradles this part of the body. Treat yourself the way you’d naturally treat somebody that you loved and cared for who was hurting. If at any time this feels a little intense, broaden your awareness to include the whole body and pay particular attention to the sense of the body settling down into gravity again and again.

Each time you catch yourself tensing up, gently settle down onto the floor again. Do this over and over if necessary. Spend a few moments resting deep in the body, in the breath, and allow your discomfort to be soothed by the rhythm of the breath again and again.

Now bring this short meditation to a close. Broaden your awareness to include sounds around you, open the eyes and begin to gently move your body. See if you can take this quality of breath- based body awareness with you as you re- engage with the activities of your day. Listen to the meditation HERE: Buy the book from Amazon US/Canada HERE: Buy the book from Amazon UK HERE: What are the benefits of mindfulness meditation? Find out more about Breathworks and Vidyamala Burch. Dr Danny Penman discusses mindfulness for pain relief on BBC Breakfast. Week Two. Listen to the meditation HERE (may take 1.

About the Meditation. If you have lived with pain, illness or stress for some time, you will find the gentle free- flowing movements of the Mindful Movement meditation especially useful. Over the months and years, you may have become less mobile – or even scared of moving – for fear of hurting yourself further. While this is perfectly understandable, it tends to create problems of its own. The human body is designed to move, so remaining still for too long can lead to many secondary health problems.

Lack of exercise causes lethargy, nausea, aches, pains and general ‘fugginess’. Even feelings of stress and depression can be brought on by remaining still for too long. The ‘exercises’ in the Mindful Movement programme are different from ones you may have tried in the past.

Firstly, they are not exercises in the traditional sense. The aim is not to stretch as far as possible or to maintain a position for as long as you can. They are not designed primarily to enhance fitness and flexibility, although they will have these benefits in the long run. Rather, they emphasise the quality of awareness you bring to them as you carry them out. We ask you to rest your consciousness deep inside your body, so that you bring a kindly awareness to your movements. In a sense, they simply extend the breath into a wider exercise.

You can see them as breath in action. Or as a moving meditation. Performing mindful movements.

Before you begin, you might like to watch a short video demonstration of the exercises and how to set up your posture (you will find them on www. These videos are for guidance only. It’s best to carry out the practices themselves while listening to track 3 (Click HERE or you can find it on the audio CD that comes free with our book Mindfulness for Health). This will enhance the meditative aspects of the movements.

Posture. The Mindful Movements can be performed either sitting or standing. At the start of each exercise, we will suggest the most suitable posture. However, you should always work within your own physical constraints, so please adopt whatever position is the most comfortable for you. If you find any of the exercises too challenging, adapt them to suit your own needs. Try to become sensitive to your body’s movements. Watch The Curse Of The Jade Scorpion Download. See them as an expression of the rhythm of the breath. If your fitness and flexibility are limited, be careful not to push yourself too far.

Instead, progressively enhance your range of movement. Always bear in mind that it is the quality of awareness you bring to the movements that is paramount.

If you are unable to carry out some of the exercises, try visualising yourself carrying them out in your mind’s eye.

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