Right Decisions
Health Improvement: Staff Mindfulness Programme
MBSR
MBSR Handouts
Back
Week 8
3. Tips for keeping formal practice going

Please update your RDS mobile app to version 4.7.1

We are pleased to advise that deep linking capability, enabling users to directly download individual mobile toolkits, has now been released on the RDS mobile app. When you install the update, you will see that each toolkit has a small QR code icon the header area beside the search icon – see screenshot below. Clicking on this icon will open up a window with a full-size QR code and the alternative of a short URL for sharing with users. Instructions are provided.

You may need to actively install the update to install RDS app version 4.7.1 to see this improvement. Installing this update is also strongly recommended to get the full benefits of the new contingency arrangements – specifically, that if the RDS website should fail, you will still be able to download new mobile app toolkits.

To check your current RDS version, click on the three dots bottom right of the RDS app screen. This takes you to a “More” page where you will see the version number. To install latest updates:

On iPhones – go to the Apple store, click on your profile icon top right, scroll down to see the apps waiting to be updated and update the RDS app.

On Android phones – these can vary, but try going to the Google Play store, click on your profile icon top right, click on “Manage apps and device”, select and update the RDS app.

Please get in touch with ann.wales3@nhs.scot with any questions.

3. Tips for keeping formal practice going

Health Improvement: Staff Mindfulness Programme

WEEK 8: HANDOUT 3

Tips for keeping formal practice going:

Aim to engage in a period of formal practice every day – even if you are having a “bad” day or very busy day.
If sitting practice is your primary mindfulness practice, aim to sit for at least 20 minutes, and preferably for 30 or 40 minutes every day.
If the body scan is your preferred primary practice, aim to do it every day for at least 20 minutes and preferably 30 – 40 minutes. Try also some sitting practice for at least 5-10 minutes each day.
If the day is running away from you, try to sit for three minutes, or even for one minute. Allow that minute to be a concentrated period of non-doing, using the breath for calmness and stability.
If possible, try to sit in the morning, even setting the alarm clock a little earlier before everyone else in the house has got up. Alternatively, try sitting when you come in from work, before lunch at home or in the office, last thing at night before you go to bed, or at any time at all.
Practice some form of mindful movement a few times each week, taking care that you are practicing with awareness and resting between postures. If this is your primary practice of mindfulness, aim to practice for at least 30 minutes at a time.

Adapted from “Full Catastrophe Living”, Jon Kabat-Zinn