• Dr Daniel Farrant

MINDFULNESS: An Intro Series Part 7 - Informal Practices




SEVEN: INFORMAL PRACTICES


Informal mindfulness practices are less about setting aside special time each day, and more about being mindful in whatever we are doing. Informal mindfulness is actually what mindfulness is all about: becoming more present in our daily lives, as we do our daily chores and spend time with friends and family. Bringing our full attention to whatever we are doing, any time of the day; paying attention to what we can see, hear, touch, taste and smell. Being aware of our thoughts, feelings, and physical sensations, being mindful as we walk, talk, eat, do the washing, cook or clean. Anything can be turned into an informal mindfulness practice.


Below you will find a two minute recording to guide you in a general approach to informal mindfulness. You can listen a few times to get the idea, then apply the process at any time of the day. If you have already gone through the rest of this course you’ll be very well set up. You may have found you are doing this more anyway! If you haven’t, don’t worry, the brief recording will help.


Listen to the recording a few times when you are doing any of these activities:


TOOTH‍‍‍ BRUSHING


WALKIN‍‍‍G ANYWHERE


CO‍‍‍OKING


DISH‍‍‍WASHING


CLE‍‍‍ANING


DRINKIN‍‍‍G WATER OR TEA


LISTENI‍‍‍NG TO SOMEONE


SITTING‍‍‍ ON A PARK BENCH


DO‍‍‍ING WHATEVER






CONGRATULATIONS!!


If you have practiced everything in this series, well done. If you haven’t, that’s okay! Remember that a minute a day is better than nothing. And that you can come back to this course, or any part of it, at any time.





It would be great to make this course better and to do that I need your feedback. Please let me know (via email on the website contact section) if you have found this course useful, or if you have any constructive feedback at all. It will be much appreciated.


REFERENCES


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Van Dam, N., Sheppard, S., Forsyth, J and Earleywine, M. (2011). Self-compassion is a better predictor than mindfulness of symptom severity and quality of life in mixed anxiety and depression. Journal of Anxiety Disorders, (25), 123–130.

Wilson, K. G., & Murrell, A. R. (2004). Values work in acceptance and commitment therapy. In S. C. Hayes, V. M. Follette & M. M. Linehan (Eds.), Acceptance and Commitment Therapy and the new behaviour therapies (pp. 120–151). New York: Guilford Press.


#thought #attention #mindfulness