Current Versions of MRE Guidance & Information Sheets
This page has the latest version of the MRE Guidance Sheets for download. (You must be logged in and have the access privileges of an MRE trainee/teacher to download the files).
If there are any broken links please let us know.
Please remember that these guides are for the use of those who have been to an MRE training workshop with their own clients: if you have colleagues keen to use these resources please suggest they undertake our training too rather than sharing them. We can only keep developing materials with an income stream to support this work.
We have been through quite a few cycles of changes to many of the resources used. This July 2019 update consolidates all these updates. If any of the older guides we have updated seem better than the new ones you can find the ones from before this update below and if you hanker after really old ones then you can find all the really older versions here.
The more recent updates are available as a set of folders contained in this July 2019 zip file . This is a large file of 25MB – so it will take a few minutes possibly to download over slower connections.
Right click the link and then select (depending on the browser) ‘Save File As’, ‘Save Link As’, or ‘Save Target As’ and the file will download to the folder you specify. Then go to this folder. Ideally, right click the folder and see if there is an ‘Extract’ option – sometimes this will be in a Winzip or 7-Zip sub-folder on the right click menu. Select this and the zip file will unzip into a series of folder that organise the guides. If this option is not there then just double click the zip file to open it. Once open select all the folders: click the first folder then, holding the shift key down, select the last folder in the list. Then right click the selected folders and select ‘Copy’. Then go to a folder and right click somewhere in the folder and select ‘Paste’. This should result in an unzipped version of the folders being available which tends to make it more convenient to access the files.
The easiest way to save the files below for later use is usually to click them and they should open an Open/Save box – choose Save. If this doesn’t happen, right click the link and then select (depending on the browser) ‘Save File As’, ‘Save Link As’, or ‘Save Target As’ and the file will download to the folder you specify.
Competency Certification Process
The latest version of the requirements for Competency Certification are set out here: Integrated Mindfulness Teacher Training – 2016 version 2
Curriculum Issues
We are developing supportive information around curriculum delivery:
Starting Where you Are Download January 2015 Version
Discusses teaching mindfulness within the context of familiar experience.
UPDATE-A Mindfulness-Led Curriculum Download January 2017 Version
Reduce the stress on teaching mindfulness courses by adopting an ‘elastic curriculum’ approach.
UPDATE-Co-Creating Mindfulness Download January 2017 Version
A summary of McCown’s interesting approach to the context that supports the cultivation of mindfulness experience. His book/thesis ‘The Ethical space of Mindfulness in Clinical Practice’ is
currently freely downloadable from here.
Movements and Strands Download November 2015 Version
This considers key underpinning curriculum processes we have identified – incorporating more recently some of McCown’s ideas.
Hierarchy of Mindful Capacities: Download January 2015 Version
A tool we are developing for reflecting on your own capacity to be mindful in different contexts.
Setting- Up a Curriculum – Prompt Questions : Download January 2015 Version
Questions that can help guide setting up a curriculum.
A Core Practice Curriculum: Download January 2015 Version
A simple curriculum building on the Core Practice.
Considerations for Offering Safe Practice Experiences: Download November 2015 Version
Specific key issues to consider when teaching mindfulness to create a safe learning environment.
Considerations for Teaching Mindfulness Safely: Download October 2014 Version
An older guide that considers issues for safe teaching more generally.
Inquiry Process: Download November 2015 Version
This considers the key issues associated with the inquiry process.
Chris Germer’s Overview of the Inquiry Process: Download November 2015 Version
An article that Chris Germer (who co-developed Mindful Self-Compassion) kindly shared with us: please do not pass on to others as we were asked not to distribute this beyond those we
train.
UPDATE-Inquiry Process Overview Diagram: Download January 2017 Version
This is diagram offers a useful approach to identifying where a participant’s experience is and the direction the inquiry process leads: towards present moment sensory experience. Adapted from a
Mindfulness in Schools Project idea. Put up on a flipchart: it is a great way to pause inquiry when it gets caught up in story-telling. “What is happening now?”
Mindful Learning Experiences: Download November 2015 Version
Drawn from the MBI-TAC, this is a brief list of key learning experiences that can arise from practice and can inform the inquiry process
Teaching Points: Download November 2015 Version
Examples of how specific practices offer possibilities for resource building and teaching points that can emerge from the inquiry process.
Outline Curriculum: Download November 2015 Version
An overview of the suggested sequence for the 7 themes comprising the MRE Level 1 thematic curriculum.
Thematic Curriculum – details : Download November 2015 Version
Details of the 7 themes comprising the MRE Level 1 thematic curriculum.
NEW-Learning Zones: Download January 2017 Version
Overviews the useful concept of Learning Zones – helpful in considering impact of teaching beyond a person’s capacity to learn effectively.
NEW-Teaching Cycle: Download January 2017 Version
Summary of different phases of teaching so that individual needs are met.
NEW-Cultivation of Capacities: Download January 2017 Version
Summary of the competencies associated with the cultivation of mindful awareness. We tend to begin top left and move towards the bottom right.
NEW-Teaching with Integrity: Download January 2017 Version
An article exploring the balance between following a set curriculum and adapting to individual need.
OLD (but new here)-Identifying Competencies for Professional Practice: Download January 2017 Version
An article exploring the different levels of integrating mindfulness into professional practice and the associated competencies required.
NEW-Self Compassion Break: Download January 2017 Version
An approach to integrating moments of self-compassion into your mindfulness teaching.
NEW-MRE MBCT Comparison: Download January 2017 Version
Offers a visual comparison of a possible MRE series of 4 week blocks with MBCT.
Practice Guides
Core Practices (formally called Connection Practices)
Mindful moments woven into daily routines
NEW-Sensory Snapshots: Download January 2017 Version
Very brief practices exploring different senses.
NEW-Sensory Snapshots-Next Steps: Download January 2017 Version
Very brief practices exploring different senses, this version with suggestions for building into a more regular practice.
NEW-Sensory Snapshots-Examples: Download January 2017 Version
Very brief practices exploring different senses – sheet with examples of things to sense.
Really Relishing (previously called Simply Savouring): Download October 2014 Version
Pausing to relish daily pleasures.
Really Relishing Diary: Download October 2014 Version
Diary for a week of Really Relishing.
Really Relishing Experiences Worksheet - future possibilities: Download October 2014 Version
Worksheet to explore past experiences & future possibilities of relishing.
Really Relishing Experiences Worksheet – just past experiences: Download October 2014 Version
Worksheet to explore past experiences of relishing.
Mindful Pause-old version with zooming out Download November 2015 Version
Briefly pausing to be mindful – guidance on different senses as focus. The zooming out may be too soon if at the beginning of a course – see new version.
NEW-Mindful Pause (no zoom out): Download January 2017 Version
Briefly pausing to be mindful – this version much simpler, no zooming out. Better for earlier in a course.
NEW-Mindful Pause-table of suggestions (no zoom out): Download January 2017 Version
Briefly pausing to be mindful – examples presented as a table.
UPDATE-Mundane Moments(previously called Slow Coaching): Download January 2017 Version
Briefly pausing to be mindful – this version much simpler, no zooming out. Better for earlier in a course.
Mindful Mooching®: Download October 2014 Version
Mindfully walking attentive to different senses.
Mindful Mooching Log® Log: Download October 2014 Version
Worksheets for exploring mooching experiences.
Mindful Walking Download November 2015 Version
A simple, often soothing, version of mindful walking done at normal pace.
Mind-Walking Download November 2015 Version
Diagram using metaphor of walking a puppy for walking mindfulness practice.
UPDATE-Mundane Moments(previously called Slow Coaching): Download January 2017 Version
Being mindfully attentive of mundane daily experiences with different senses.
Mundane Moments Practice Planner: Download October 2014 Version
A worksheet to help identify routines ideal for Mundane Moments practice.
Mundane Moments-Sipping a Drink: Download November 2015 Version
The example of sipping a drink as a Mundane Moment practice.
Urge Surfing in Daily Life: Download October 2014 Version
Exploring noticing the pull and push of our habits in routine situations.
Planned Practices
Time set aside to practice between your routine daily activities
BMW Labelling Overview Download October 2014 Version
Introduces the MBW-? Approach to labelling or naming where the attention wanders off to or what grabs it.
BMW Practice Download November 2015 Version
The BMW version of a breathing space.
BMW Passengers on a Minibus Download November 2015 Version
Linked to the above practices, this worksheet labels where the attention wanders with BMW using metaphor of passengers in back of a minibus.
NEW-BMW Passengers Along for the Journey: Download January 2017 Version
Version for noting BMW with simple boxes.
Breathing Space Download November 2015
A simple, brief practice using different senses as a Focusing Anchor – giving yourself a breather.
UPDATE-Easy Awareness Download January 2017 Version
Essentially a series of Breathing Spaces – can build into longer practice periods in a kind way.
Kind Time Download October 2014 Version
An approach to building in a regular period of mindfulness practice in a kind and flexible way.
Urge Surfing – During Mindfulness Practice Download October 2014 Version
Exploring holding our seat when we are pushed and pulled by habitual ways of reacting during mindfulness practice.
Soothing Practices
Ways of settling agitated thoughts and feelings
UPDATE-Soothing Practices Download January 2017 Version
A series of soothing practices that can be woven together.
UPDATE-Soothing Pause Download January 2017
Resting a kind hand on the body for self-soothing: combining soothing words and movements.
Easing Around Download November 2015 Version
Inviting the muscles to loosen around tension.
UPDATE-Sense Cycles Download January 2017 Version
Cycling the attention around physical senses as a reality check: “Right now, this moment I’m ok.”.
UPDATE-Warm Hands Download January 2017 Version
Using warmth (e.g. a hot drink or heat pad) as a strong, soothing focusing anchor.
UPDATE-Headspace Download January 2017 Version
Easing around bothersome thoughts by holding what the mind says more spaciously. Consider demo-ing this initially by writing thought then the phrases on sheets of paper. Large sheets can be stood on, post-its can be looked at.
UPDATE-3-Circles Driving and Soothing System Scanning Download January 2017 Version
Bringing awareness of the 3 circles into your daily routines such as driving a car, walking or pushing a supermarket trolley.
NEW-Triangle Practice: Download January 2017 Version
Weaving together a vivid focusing anchor and awareness of body reactions and soothing.
Information Guides
Understanding Mindfulness
These offer different ways of approaching/explaining mindfulness
UPDATE-Course Introduction Download January 2017 Version
Introduces and sets out the scope of a typical MRE course.
UPDATE-Responding Mindfully-detailed Download January 2017 Version
Flowchart summarising difference between automatic reactions and mindful responding. Helpful way of getting to heart of why mindfulness is relevant.
UPDATE-Responding Mindfully-simple Download January 2017 Version
Flowchart summarising difference between automatic reactions and mindful responding. Fewer words than detailed version.
NEW-Responding Mindfully-detailed form Download January 2017 Version
Allows individual experiences to be entered into the steps.
NEW-Responding Mindfully-simple form Download January 2017 Version
Allows individual experiences to be entered into the steps. Fewer words than detailed version.
NEW-Choice Points form-with ‘what helps’ Download January 2017 Version
Linked to Choice Point on Responding Mindfully diagram, this form unpacks the factors associated with making a choice. Indicates what helps or hinders.
NEW-Choice Points-simple form Download January 2017 Version
Linked to Choice Point on Responding Mindfully diagram, this form unpacks the factors associated with making a choice. Fewer words.
UPDATE-What is Mindfulness? Download January 2017 Version
A 1 page introduction to mindfulness.
UPDATE-Why Practice Mindfulness? Download January 2017 Version
Positive and remedial reasons to practice.
UPDATE-How to Practice Mindfulness Download January 2017 Version
Overview of principles of practice – uses ANCHOR abbreviation.
UPDATE-Finding and Using Focusing Anchors Download January 2017 Version
Explores each sense as a potential focusing anchor.
NEW-Vivid Anchors (aka Strong Anchors) Download January 2017 Version
Exploring how vivid (or strong) anchors can be helpful and be used.
Main Diagrams
For diagram lovers – different visual representations of mindfulness processes
NEW-Mindfulness – you just can’t get it wrong Download January 2017 Version
Nice picture to hand out or have on wall.
NEW-Stress Levels in Your Day Download January 2017 Version
Diagrams showing rising stress and how altered by mindful pauses.
NEW-The Big Picture Jigsaw Download January 2017 Version
A work in progress: Using a jigsaw metaphor for cultivating mindful awareness.
NEW-Free Won’t Download January 2017 Version
Develop your capacity NOT to react on autopilot.
NEW-Growing Me and My Life Download January 2017 Version
A possible way of exploring ‘allowing to be’ by focusing more on growing life so that it is bigger than the struggle.
NEW-Growing You and You Life Download January 2017 Version
As above but uses ‘you’ not ‘me’.
NEW-Attention Cycle and Intention Cycle with Choice Point Download January 2017 Version
Version of cycle with attention or intention magnets with Choice Point.
NEW-Attention Cycle – focus on choice Download January 2017 Version
Version of cycle indicated choices at each point. Also using ‘realising rather than ‘noticing’.
NEW-Attention Cycle – cultivation of choice Download January 2017 Version
Explores the choices cultivated at each stage of cycle.
OLD-Attention Cycle and Choice – Brief Download October 2014 Version
The Moment of Choice diagram – brief overview.
OLD-Attention Cycle and Choice – Diagram Only Download October 2014 Version
The Moment of Choice diagram – just the diagram.
OLD-Attention Cycle and Choice – Notes Download October 2014 Version
The Moment of Choice diagram – with more detailed notes.
OLD-Attention Cycle and Choice – Attention/Intention Magnets Version Download November 2015 Version
The Moment of Choice diagram with added attention magnets on one side, intention magnets on the other. Helps connect how attention magnets during practice relate to intention magnets that
influence the choices we make in daily life.
OLD-Attention Cycle-5 phase version – Titles Only Download November 2015 Version
This breaks attention cycle into 5 phases – just the diagram with titles. New clearer version (we think) with wandering on the bottom.
OLD-Attention Cycle-5 phase version – with sub-headings Download November 2015 Version
This breaks attention cycle into 5 phases – diagram only with a few words under each phase title.
OLD-Attention Cycle-5 phase version – Detailed Download November 2015 Version
This breaks attention cycle into 5 phases -details processes at each stage.
OLD-Attention Cycle-5 phase version – Old version with notes Download October 2014 Version
This provides notes around processes at each stage of the cycle: this is an old version for reference rather than as a guide to hand out.
Mindful Practice-Process – Diagram Only – Arrows Download November 2015 Version
The ‘Wedges’ diagram – just the image with arrows for ‘attention drifts’ and ‘mindful choice’.
Mindful Practice-Process – Diagram Only – Lines Download November 2015 Version
The ‘Wedges’ diagram – just the image with lines indicating proportion of attention on thinking or sensing.
Mindful Practice-Process – with notes Download November 2015 Version
The ‘Wedges’ diagram – more detailed discussion concepts. More for reference than handing out.
UPDATE-3 Basic Emotional Regulation Systems: with notes Download January 2017 Version
Our version of Paul Gilbert’s model. Drive on top lends itself to considering soothing system motivation vs defence system motivation. This has brief notes.
3 Basic Emotional Regulation Systems: diagram only Download November 2015 Version
Our version of Paul Gilbert’s model – just the diagram.
Soothing System Blockers and Boosters Download November 2015 Version
Indicates what boosts and what blocks the activation of the soothing system.
Practice Patterns Download November 2015 Version
A possible way to explore the ‘shape’ of a mindfulness practice without needing words. A example is here.
Other Information Guides & Worksheets
One not fitting into above categories
Easing Mindfulness into Life – Planner Download November 2015 Version
Explores bringing mindfulness into moments of low intensity and soothing into moments of high intensity. Has a worksheet.
NEW-EASY Questions Download January 2017 Version
Overview of the underpinning approach of ease and effortlessness: and how we can ask questions to explore this. Updated to swap ‘attainable’ for ‘effortless’.
OLD-EESY Questions Download October 2014 Version
Overview of the underpinning approach of ease and effortlessness: and how we can ask questions to explore this. We found some people struggled with ‘effortless’ and took this to mean doing nothing.
Identifying Attention Magnets Download October 2014 Version
Notes and worksheet on a more complicated way of identifying attention magnets. We now find the BMW approach more accessible.
NEW-Identifying Attention Magnets-simpler version Download January 2017 Version
Notes and worksheet on identifying attention magnets – simpler version.
Attenborough Attitude Download October 2014 Version
A nice metaphor for approaching experience mindfully: be like David Attenborough.
Practice Planner-different situations Download October 2014 Version
Worksheet indicating how different situations require different forms of practice.
Using Soundcloud Download October 2014 Version
How to access our growing collection of audio tracks on SoundCloud.
Using Soundcloud-Link to Pauses Download January 2017 Version
How to access our growing collection of audio tracks on SoundCloud – this has link to mindfulpauses playlist.
AAQ Download November 2015 Version
Useful questionnaire capturing how bothered we are by emotion and thoughts.
WAAQ Download November 2015 Version
Useful questionnaire capturing how bothered we are by emotion and thoughts in the context of work.
Assorted Workshop Materials
Materials from the workshop handbooks not included above.
Common Focusing Anchors by Sense Download November 2015 Version
Summary of teaching points associated with common focusing anchors organised by sense.
Finding Focusing Anchors-teaching notes Download November 2015 Version
Suggestions on ways of exploring focusing anchors wioth participants.
Initial Listening Practice – guidance notes Download October 2011 Version
An older guide suggesting approaches to set up an initial listening practice especially at the start of a session. This may be lore useful as a source of suggestions for phrasing than the
practice itself – and is from a previous version of our training.
Resourceful Language Download October 2011 Version
An older guide exploring language patterns that can be helpful when guiding a practice.
Body Talking Download November 2015 Version
An exploratory article considering how we can speak from a more embodied experience when guiding a practice.
Aversion to breathing Download November 2015 Version
An account of the experience of being aversive to the breath as an anchor by a participant on one of our training workshops .
Aversion to soothing Download November 2015 Version
Some notes on why it is important to be careful not to assume soothing or kindly self-talk is accessible to all participants.
NEW-An Experience of Struggle with MBCT Practice Download January 2017 Version
An account of struggles with longer practioes.
What is mindfulness-other perspective and myths Download November 2013 Version
Some different ways of considering what mindfulness is and also some notes on what it is not.
Ways of Introducing Mindfulness Download November 2015 Version
Approaches to offering a mindfulness practice and introducing concepts about mindfulness.
Orientation Download November 2014 Version
Notes on issues to consider when inviting participants to a course.
Effective groups Download November 2012 Version
Older brief notes on issues to consider when running groups.
Ongoing practice Download November 2011 Version
Some powerpoint slides that may offer ways of considering how we approach ongoing personal practice.
Workshop 2 Practice Guides Download November 2015 Version
Zip file of the practice guides used in workshop 2: most of the initial ones are for practice only and would not be used with participants! These versions have self-compassion breaks woven into
them.
Reflective Journaling Download November 2013 Version
Notes on ways of approaching keeping a journal.
UPDATED-Resources Download January 2017 Version
List of mindfulness books and websites.