Lesson One

Begin each lesson with a Time-to-Practice. I have included these to help you make a mindful shift in your day at the point you pick up this book, to move towards or settle into learning. In this first lesson you can choose from two practices, one conscious moment or one conscious breath. These are excellent practices to use anytime – especially when you feel resistant to pausing for a mindfulness practice.

The Raisin Meditation is a famous practice in mindfulness circles – try it and see what you think (literally), if you don’t like raisins maybe try it anyway, or swap for another piece of fruit or a nut.

In this lesson you’ll also get your first Focused Mindfulness Practice. Choose a shorter (4mins) or a longer (7mins) version. Try to practice this every day for a week or so, before moving on to the next lesson.