Mindfulness Course
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  • Your 8-Week Mindfulness Course
    • Contents
    • 1. Course background
    • 2. Overview of the course
    • 3. Start the course
      • 3.1. Week 1: Know yourself
      • 3.2. Week 2: Keep calm and re-energise
      • 3.3. Week 3: Wise decisions (and guilt-free procrastination)
      • 3.4. Week 4: Thinking clearly and happily
      • 3.5. Week 5: Kindness and enjoyment
      • 3.6. Week 6: Exploring the wisdom of feelings
      • 3.7. Week 7: Adding confidence and trust
      • 3.8. Week 8: Living life to the full
    • 4. All the meditations
      • 4.1. Meditation 1: Mindfulness of body and breath
      • 4.2. Meditation 2: The body scan
      • 4.3. Meditation 3: Mindful movement
      • 4.4. Meditation 4: Breath and body
      • 4.5. Meditation 5: Sounds and thoughts
      • 4.6. Meditation 6: Exploring difficulty
      • 4.7. Meditation 7: Befriending
      • 4.8. Meditation 8: Three-minute breathing space
      • 4.9. Supplementary meditations
    • 5. Well done!
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  • 1. Read Chapter Five "Waking Up to the Autopilot"
  • 2. Next, start Meditation One: Mindfulness of Body and Breath
  • 3. Try the Raisin Meditation detailed in Chapter Five
  • 4. Finally, try practising mindful living

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  1. Your 8-Week Mindfulness Course
  2. 3. Start the course

3.1. Week 1: Know yourself

Previous3. Start the courseNext3.2. Week 2: Keep calm and re-energise

Last updated 5 years ago

Was this helpful?

1. Read Chapter Five "Waking Up to the Autopilot"

When reading this chapter, note something that strikes you, a query, idea or inspiration.

2. Next, start Meditation One: Mindfulness of Body and Breath

3. Try the Raisin Meditation detailed in Chapter Five

You will take in all the sensations including sight, smell and taste while noticing thoughts and urges to bite as you hold the raisin on your tongue for 30 seconds.

4. Finally, try practising mindful living

  • Discover when you are on "autopilot"

    • How may this help? i.e. needs it may meet

    • How does it not help? I.e. needs it may not meet

  • Choose a daily activity, such as brushing your teeth, and do it everyday - mindfully!

11MB
Meditation1.mp3
Start Meditation One: Mindfulness of Body and Breath