Mindfulness Time

Introduction to Mindfulness Time

Included in this section are a series of 6 Video Recordings devised, developed and recorded by the Health, Wellbeing and EAP (HWEAP) service.  They aim

• To increase awareness and knowledge of various evidence-based Mindfulness practices and their positive impact on our health and wellbeing.
• To offer staff the opportunity to practice guided Mindfulness exercises

Each video recording includes different evidence-based Mindfulness based tools/practices that promote present moment awareness and includes an outline of the rationale and evidence base for each practice.

Session 1:  Introduction to Mindfulness.  

This session includes a short guided Mindful Exercise, an introduction to what Mindfulness is and its benefits and a longer guided Mindfulness practice. 

Session 2: Breath workshop. 

This session includes a short guided Mindful Exercise, the benefits of conscious breathing techniques, and three breathing techniques:

Exercise 1:  Box Breathing

Exercise 2: 4- 7- 8 Breathing

Exercise 3: Fire Breathing 

Session 3: Creating a Mindful Routine

This session includes a short guided Mindful Exercise, the theory on how to incorporate mindfulness into our daily routine and to emphasise the importance of it.

Exercise 1: Focused meditation through an exercise on mindful eating

Exercise 2: Mindful Journaling

Please bring a snack for exercise 1 and a notebook and pen for exercise 2.

Session 4: The impact of Stress and Importance of Stress Management

This session includes a short guided Mindful Exercise and includes theory on the impact of stress and the importance of stress management techniques.

• Progressive muscle relaxation

Session 5:  Loving Kindness and Self Compassion. 

This session includes a short guided Mindful Exercise, an introduction to Loving Kindness Meditations and a guided Loving Kindness Meditation practice.  The final part is an introduction to Kindness and Self Compassion practices and a short exercise in Self Compassion. 

Session/Video 6:  Body Scan and Gratitude. 

This session includes a short guided Mindful Exercise, an introduction to Body Scans and a guided Body Scan practice.  The final part is an introduction to Gratitude practices and a short exercise in Gratitude.