Progressive muscle relaxation (PMR) exercise is an evidence-based technique that has shown since the 1930's to be efficient in helping people relax, reduce stress and tension. It is commonly used in the treatment of anxiety in a clinical setting. The narrative and process of this particular exercise has been adapted with a focus on principles of mindfulness, building awareness and paying present moment attention to sensations in the body. It is an introductory exercise to help prepare program participants for subsequent training. During PMR you will be asked to tense and relax a series of 16 muscle groups. If you have an injury or notice discomfort when following an instruction during this exercise, simply wait and rejoin the next muscle group in the sequence. This exercise is designed for practiced in a firm and comfortable seat. As always, speak with your clinician if you have any unusual or uncomfortable experiences or need support in practicing this exercise.
This mindfulness of breath exercise has been created to support training in mindfulness in a group setting. Focusing attention on the breath can be challenging, especially for beginners, however this exercise often becomes a core exercise for people who make regular practice part of their lives. The breath becomes an anchor to which our mindful state can hold.
NOTE: This exercise should not be practiced for the first time without the guidance of a professional trained in mindfulness. It is not recommended for individuals who are suffering acute mental difficulties including severe depression, suicidality and/or psychosis.
There are 4 audio files to develop mindfulness of breath. The first two offer a guided meditation over a 10 and 16 minute period.
* Mindfulness of breath - 10 minute exercise
* Mindfulness of breath - 16 minute exercise
This body scan exercise has been created to support training in mindfulness. The aim is to build present moment awareness and unconditional acceptance, or, equanimity with a focus on body sensations. To build acceptance of one’s own experiences can be challenging. It is asking oneself to respond without craving pleasant sensations, or without avoiding or struggling with unpleasant sensations. Mindfulness does not ‘get rid’ of unpleasant sensations or attract pleasant ones, rather it is about learning to accept whatever is, unconditionally. Through this practice of letting be we can observe the impermanence of our experience, and this observation and learning over time reinforces greater equanimity in daily life.
It is recommended that you have practiced mindfulness of breath regularly (e.g. daily for at least a week) before commencing this exercise. Share any of your difficulties with your mindfulness trainer. For inexperienced clients, the briefer 12 minute body scan is recommended in the first few days, before building to the longer 23 minute version.
NOTE: This exercise should not be practiced for the first time without the guidance of a professional trained in mindfulness. It is not recommended for individuals who are suffering acute mental difficulties including severe depression, suicidality and/or psychosis.
The following imagery exercises have been created to support training in mindfulness. They aim to tap into ones capacity to create imagery that can be peaceful and calm, and provide opportunity for present moment awareness as the focus changes through the exercise.
Whilst most people can create visual imagery in mind, a small percentage (1-3%) find this difficult or have no capacity (a condition called aphantasia). I would encourage you to try other mindfulness exercises if this is the case.
NOTE: This exercise should not be practiced for the first time without the guidance of a professional trained in mindfulness. It is not recommended for individuals who are suffering acute mental difficulties including severe depression, suicidality and/or psychosis.
Mindful Imagery - The Bush (15 minutes)
Mindful Imagery - The Beach (19 minutes)
Find below a mindful walking exercise script that follows a sequence like the exercise in week 4 of the Developing mindfulness program.
This Loving kindness meditation has been created to support individuals develop a new mindfulness skill and build on their capacity to maintain present moment awareness, remain equanimous and recognise impermanence. Loving kindness meditations are different to core meditations like mindfulness or breath or body scan, in that they have the goal of developing a particular mental state characterised by warmth, kindness and acceptance (rather than acceptance of any mental state).
NOTE: This exercise should not be practiced for the first time without the guidance of a professional trained in mindfulness. It is not recommended for individuals who are suffering acute mental difficulties including severe depression, suicidality and/or psychosis.
Find below audio files of varying lengths and compositions using bells, without guided narrative for silent mindfulness practice.
Inner North Centre for Mental Wellbeing
414 Rathdowne Street, Carlton North Victoria 3054, Australia
In the spirit of reconciliation, Inner North acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.
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