Dr Nicki Martin
Mindfulness-based Stressed Reduction(MBSR) is specifically designed to promote healthy ways to cope with 'Stress & Pain.' Learning how the body handles stress Neurologically: Becoming familiar with the workings of the Mind, noticing triggers & habitual behaviours. Mindfulness 'reminds, revitalizes & reconnects' us to the latent power of our inner resources.
Mindfulness-based Stressed Reduction(MBSR) is specifically designed to promote healthy ways to cope with 'Stress & Pain.' Learning how the body handles stress Neurologically: Becoming familiar with the workings of the Mind, noticing triggers & habitual behaviours. Mindfulness 'reminds, revitalizes & reconnects' us to the latent power of our inner resources.
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In these ever changing times... wherever we are, digital platforms can help us to connect, reach out,
to share support & to look out for each other as best we can. More than ever, it is so important to boost our 'Well-Being & Relieve Stress!' So, I've uploaded below the 8wk MBSR Handbook & Resources as delivered by myself in Luísne Well-Being Centre. I hope it awakens interest & brings benefit as you explore your unique & uncharted Inner landscape... Although, we may remain physically apart, together sharing what we can creates a sense of hope & new connections. Wishing you the best of health & well-being. "Tóg seans é - Bí Cróga" (www.oneaday.ie/) 
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General Mindful Practices for you to enjoy. For Specific Mindfulness Based Stress Reduction (MBSR) Meditations please scroll down.
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A Short 15 mins Guided Outdoor Body Scan (soundcloud.com/user-83990243/short-outdoor-body-scan)- Given the reality of Social Distancing - Revitalizing Well-Being & Reducing Stress is incredibly important. NATURE does what it does best- Reminds us that although we are 2 meters apart we are forever connected!
 Wild Beauty of Skellig Michael
17 mins Mountain Meditation
(soundcloud.com/user-83990243/mountain-music-meditation-njm). An inspiring practice & visualization in times of Change, So particularly potent in this time of Worldwide Pandemic. We will get there together as we are all part of Nature, All connected and yet unique in character. Replenish & recharge....  https://www.youtube.com/
watch?v=k68thGEDlx8
A short 20 mins Sounds & Thoughts Meditation. (soundcloud.com/user-83990243/20-mins-thought-sounds-music-meditation) For those who prefer only vocal there is a 17 mins Sounds & Thoughts Meditation below. -
MBSR is a Tailored made 8 wk course- It is best engaged with by an accredited Mindfulness Based Practitioner & Teacher. However, these Covid times require a creative response- So Virtual it is!
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A 15 mins Breath & Body Music Meditation - to Boost Well-Being & Reduce Stress . (soundcloud.com/user-83990243/15mins-breath-body-meditative-music-practice)
Below under the MBSR section you will also find a 14 mins short Breath & Body Meditation with Vocal only.  Spring Equinox, Roundwood,
Co. Wicklow.
15 mins Capturing-the-Sun
(soundcloud.com/user-83990243/capturing-the-sun)- This is a wonderful 15 mins visualization- We all need that moment to just soak up energy when we are feeling depleted or low. At times like this or when like myself you live in a country where vitamin D & Sunshine is in short supply! Tapping into memories & imagination can help re-energize your zest!  Sea Turtle coming up for needed air.
A MBSR Marvel- 3 Step Breathing Space - (soundcloud.com/user-83990243/3-step-breathing-space-with-music)
To check in & hop off Autopilot! Take just a few mins to check in - "'thinking is not a problem. Its thinking while being unaware that you are thinking that can become a major problem!" Penman  Calm the Respiratory & Nervous Systems
25 mins Relaxation Poses & Mini body Scan- Mindful Movement 1soundcloud.com/user-83990243/23-mins-relaxation-poses-body-scan-sound - Explore 3 Relaxations Poses with Mini body Scan helping to relax the respiratory & Nervous systems whilst re-energizing heart, body & mind!
The Above Meditations are Mindful practices rather than the MBSR longer vocal only Meditations below -I've uploaded them freely for your use- when & however you wish! So, please explore.. until once again we can meet in person.
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Covid 19 - Free Online 8 Week Mindfulness Based Stress Reduction Course Handbook
Tóg seans É- Bí Caóga:
Take a Chance- Be Courageous!
I've uploaded my entire 8Wk MBSR course for you to explore & enjoy. Just click on Doc tab. Fruitful Times Ahead...BODY SCAN Awaits…
Session 3: Here we explore MINDFUL MOVEMENT & the 3 Step Breathing Space...
In my experience-*(only do this when & if you are ready) Top tip Acceptance is NOT resignation! The RAIN process is introduced with a COPING 3 step Breathing Space...
The Exhaustion Funnel! Attuning to our Stress warning signs- what depletes/nourishes? Using Action Step Breathing Space...
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Session 2 explores 'Dealing with Obstacles to Meditation’ & Tips on how to practice Mindfulness- Breathe the Gateway to Awareness... Also different Meditation Poses are demonstrated…
Together explore the Stress Reaction Cycle. Practice Sitting Mediation & introduce Mindful Walking...
Here we learn to use Practice to help us gain a little perspective! tips of thoughts- Unhelpful patterns & dealing with Conflcit. Enter 'Mountain Meditation'- An Insightful practices @ change
There is a difference between Reacting & Responding- Use your Umbrella...once you read you'll appreciate! Ideas for Daily Mindfulness abound...
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* LONGER MBSR AUDIO: Please be aware Soundcloud uses continuous play only! So, just press PAUSE after each meditation*
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35 MBSR Mins Sitting Meditation:
soundcloud.com/user-83990243/sitting-meditation-for-sunday-morning-mbsr-35-mins |
35 Mins MBSR Body Scan soundcloud.com/user-83990243/body-scan-for-mbsr
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45 Mins MBSR Sitting Meditationsoundcloud.com/user-83990243/sunday-morning-mbsr-sitting-meditation-45-mins
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For some music can lessen the experience and so I always like to offer both options~ these are the short Mindfulness Practices- Not (MBSR)~
Audio without music background. 17 mins Sound & thoughts Meditation Attune to Sound rather than gathering the racing mind with the anchor of the Breath: Sound too
can help ground ourselves when we feel off balance. (soundcloud.com/user-83990243/short-sounds-thoughts- meditation) 14 mins Breath & Body Meditation:
The Breath- A Gateway to reconnect when the mind is racing & you feel off balance undcloud.com/user 83990243/breath-body-14-mins)
This is the magnificent backing music- Forest Dream' available at: https://itunes.apple.com/us/album/forest-dream/1449857550?i=1449857561 -Inspirational Creativity using natures bounty- Why not take this moment to sit, breath & explore the indominatable spirit within you!
Love After Love
The time will come when, with elation,
you will greet yourself
arriving at your own door, in your own mirror,
and each will smile at the other's welcome,
And say, sit here. Eat.
You will love again the stranger who was yourself.
Give wine. Give bread.
Give back your heart to itself,
to the stranger who has loved you all your life,
whom you ignored for another, who knows you by heart.
Take down the love letters from the bookshelf,
the photographs, the desperate notes,
Peel your own image from the mirror.
Sit. Feast on your life. - (Derek Walcott, Sea Grapes 1976).
The time will come when, with elation,
you will greet yourself
arriving at your own door, in your own mirror,
and each will smile at the other's welcome,
And say, sit here. Eat.
You will love again the stranger who was yourself.
Give wine. Give bread.
Give back your heart to itself,
to the stranger who has loved you all your life,
whom you ignored for another, who knows you by heart.
Take down the love letters from the bookshelf,
the photographs, the desperate notes,
Peel your own image from the mirror.
Sit. Feast on your life. - (Derek Walcott, Sea Grapes 1976).
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