A Short introductory Mindfulness-Based Resilience Course


The course consists of five podcasts

Course Training Sessions

Replacing Worry, Anxiety and Stress with Focus, Calmness and Relaxation

Replacing Worry, Anxiety and Stress with Focus, Calmness and Relaxation

Replacing Worry, Anxiety and Stress with Focus, Calmness and Relaxation

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  • In the Modern World, our minds have been captured by a narrative that also runs in the minds of many others around us. With variations, this is true for almost all of humanity.
  • This incessant train of repetitive thought rationalises and justifies and rehearses and reconstructs our pasts, our futures and our life situations. All in an attempt to make sense of it. 
  • To try to explain this complexity, we all construct a narrative. This personal explanatory narrative is not helpful for our happiness. It is a reflection of our society, our culture and our economy. It is not unique to us as we discover when we share it.
  • The sense that something is broken or something is wrong with us and/or with the world is almost universal. In addition to our shaky internal world, the external world, for many of us, is completely artificial. 
    • We work in boxes. 
    • Travel in boxes
    • Meet in boxes 
    • And live in boxes. 
  • Nature becomes something we use as an antidote to the inevitable consequences of living in our crazy artificial world.
  • In this episode, Robert teaches some practices that are designed to bring our awareness to our bodies with the breath and relaxation and help us to learn how to focus our minds.
  • This is the essential first step in releasing the unhelpful narrative that has captures so many of us in its grip. These are the foundations of the practices build help us to rebuild our connection to the world, to each other and to our selves.
  • Practices:
    • 4-6 breaths
    • Four tens meditation
    • The Bell meditation
    • Following the breath

The Essentials of Mindfulness-based Resilience

Replacing Worry, Anxiety and Stress with Focus, Calmness and Relaxation

Replacing Worry, Anxiety and Stress with Focus, Calmness and Relaxation

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  • Mindfulness-Based Resilience is the name I give to the set of practices that I teach which are designed to build resilience through a combination of mindfulness, emotional resilience and stress management training.
  • This recording is from the final session of a short course that I Delivered for a key third sector organisation. 
  • Mindfulness-Based Resilience consists of three main elements.
  • Stress Management Practices
  • Emotional Regulation Practices
  • Mindfulness Meditation
  • The Stress Management practices are split into two further sets of practices:
    • Relaxation
    • The Breath
  • Some of these practices are ancient. Regulating the breath is an ancient practice described in the Bhagavad Gita, an ancient hindu text writtern around four or five hundred BC.
  • The practices are the following:
    • The Meditation of no Meditation
    • A Pranayama
    • The Four Tens Meditation
    • The Relaxation response

Meditations

The Body Scan

The De-Stress Meditation

The De-Stress Meditation

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  • Historically, I haven't taught as the body scan very often largely because, very simply, people don't have the time to do it. however, I believe that For a number of us, there will now be more time, temporarily at least.
  • So here is my version of the body scan.
  • The thing that makes it different to how it is normally taught is that it includes relaxation as well as just focusing on the sensations in the body which is the common teaching method.
  • The reason for this, as you will know if you have listened to my other teaching, is that relaxation relieves stress and the opportunity to learn to relax should not be missed.
  • By doing the body scan with relaxation, not only do we reconnect with our physiology, but also we develop the skill of relaxation which is incredibly important in these difficult and stressful times.

The De-Stress Meditation

The De-Stress Meditation

The De-Stress Meditation

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  • The body scan was popularised by Satya Narayan Goenka (1924 – 2013), commonly known as S. N. Goenka, a Burmese-Indian teacher of Vipassanā meditation.
  • The body scan consists of focusing on the body as you move your awareness over it.
  • I also taught the body scan in my early days as a meditation teacher but soon realised that it wasn’t delivering as a practice because it takes at least 25 minutes. Most people come to mindfulness because their busy minds and lives are overwhelmed. They are among the last group to dedicate that amount of time to a practice that takes so long to benefit them. 
  • My focus has always been on accessibility and inclusivity. If a practice doesn’t resonate with my students and it doesn’t benefit their lives then I will find a replacement that will deliver the same benefits.
  • That replacement is the Destress Meditation.
  • In this meditation, we move the focus of our attention through only the high stress central axis of the body, but with the focus on relaxation. We relax the area of focus with the outbreath.

The Four Tens Meditation

The Meditation of No Meditation

The Meditation of No Meditation

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  • You can practice the Four Tens Meditation to help you to learn to relax.
  • It is also a mindfulness practice as when your attention wanders, you return  to the present moment by starting again.


  1. Focus your attention on the area of your eyes: forehead, eyebrows, eyes and cheek. Relax this area on ten successive out-breaths.
  2. Focus your attention on the area of your jaw: mouth and lips, jaw and throat. Relax this area on ten successive out-breaths.
  3. Focus your attention on the area of your shoulders: shoulders and the back and side of your neck. Relax this area on ten successive out-breaths.
  4. Focus your attention on your hands. Relax this area on ten successive out-breaths.

  • If you lose where you are, just go back to start again with your eyes.
  • The practice takes around four minutes.

The Meditation of No Meditation

The Meditation of No Meditation

The Meditation of No Meditation

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  • The Meditation of No Meditation is partly a meditation and partly an experience of Mindfulness. 


  • It is a window into a present moment that isn’t crowded with repetitive thoughts, memories, anxieties, tasks, priorities, worries and all the other baggage of the 21st century.


  • Mindfulness is “The undistracted awareness of the experience of the present moment.” - My definition.


  • The attributes of the Meditation of No Meditation are:


  • It is entirely frictionless for most new meditation students.


  • It can be done almost anywhere and at any time. 


  • The Meditation of No Meditation is a simple listening exercise that has elements of meditation in it, along with elements of mindfulness.

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