Mark Quirk

Psychologist, Health Coach, Mindfulness

Developing an attitude of friendliness towards ourselves can help us deal more effectively and realistically with the challenges of daily life. And, if we are able to cultivate this attitude towards our self, we're much more likely to offer the same attitude to others, and in so doing improve our relationships. This practice is a great way to start the day.

Being friendly towards ourselves leads to better relationships and effective handling of daily challenges; making it a good daily practice.

Befriending and Self-Compassion

We don't need to do anything to sleep; our natural sleep drive does it for us. But, sometimes, our busy minds interrupt the process, and this track, using the structure of a body scan meditation, can help us to let go, allow the mind and body to rest, and fall asleep.

Use a body scan meditation to quiet the mind and allow the body to naturally fall asleep.

It's Time To Sleep - Body Scan

This core practice helps us to use the flow of breath and the movement of the body as we breath to maintain present moment awareness. Photo by Marcos Paulo Prado on Unsplash

Using breath and body movements is a core practice for maintaining present moment awareness.

Be with Breath

A broad awareness practice, to help us be with the whole of our present moment experience. Photo by Shea Rouda on Unsplash

Be with Open Awareness

Feeling a little overwhelmed, or stuck? Use these three steps of awareness to create just enough space to make a decision about next steps

Use three steps of awareness to create space and make decisions about next steps when feeling overwhelmed or stuck.

Three-Step Being Space

Without awareness, it’s easy to spend quality time focused on the challenges of life, far more than what is good. This meditation invites us spend a few minutes with something great in our lives! In so doing, help us to improve our ability to pay attention to the pleasant moments in our day. Photo by Khadeeja Yasser on Unsplash

This meditation encourages us to focus on the good things in our lives to improve our ability to appreciate pleasant moments.

Savoring

This calming practice helps us connect with and build awareness of our body, as well as training our attention as we continually focus and re-focus throughout the scan. This practice can be done lying down, as well as sitting or standing.

Body scan meditation is a calming practice that builds body awareness and trains attention, and can be done lying down, sitting, or standing.

Body Scan

Cultivate the skills of being present and responding wisely in daily life.

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