“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”  Thich Nhat Hanh

Congratulations on coming this far, you are nearly at the end of your journey.

There are a number of ways that you can include mindfulness in your daily life:

  • Start your morning with a full meditation session or mindful stretching. When you first wake up, allow yourself to take in your surroundings slowly, hear the sounds, smell the furnishings and feel the temperature in the room around you.
  • Be fully mindful for three deep breaths when you wake up.
  • When taking a bath or shower, do so in a mindful way. Slowly wash yourself, feel the sensation of the water, the heat/the coldness and truly feel the lather of soap on your skin. Dry yourself slowly and gently.
  • When eating your meals during the day, try and eat in a mindful way, without distraction, focusing solely on the act of eating.
  • Take note of sounds outside or inside the room, as they begin, change, fade or even disappear. Do not label them.

Stress Strategies

As previously mentioned, stress is our bodies way of dealing with a threat.

However we can use certain strategies to help us cope with life’s ups and downs.  It’s about taking care of your mind and body, to achieve a greater balance.

In the next video, psychotherapist and mindfulness expert, Trish Murphy tells us which strategies we can use to deal with stress in our everyday lives.

Please play the Stress Strategies Video now. Allow ten minutes to watch the video.


Please play the Three Minute Breathing Space audio file now.

 3 Minute Breathing Space

Assignment: Practice a slow mindful walking exercise, followed by a five minute mindful stretching exercise.