Practice library
This library brings together all the guided practices from the programme in one place. Returning to the practices that support you most helps to embed the skills that build emotional resilience over time — in ways that work for you.
Module 1
An exploration of how mindfulness can support the building of resilience
The feeling of Resilience
A brief reflection practice to experience the feeling of resilience.
Mindfulness of sounds
A guided listening practice to settle the nervous system and anchor you in the present moment.
Module 2
Exploring the connection between attention and stress
Mindful Eating
A short practice to bring attention to eating with more present moment awareness. A great way to access everyday mindfulness.
Mindful Breathing
A simple breathing practice to calm the mind and support clearer focus. Use it before a demanding task, or whenever you notice stress building
Module 3
Understanding the difference between being and doing
Mindful Awareness
A short practice to help you notice what’s happening in your mind and body with more clarity. A useful practice for feelings of stress or distraction.
STOP Practice
A quick reset: ideal for feelings of stress or overwhelm.
Module 4
Deepening mindfulness practice to build resilience
Mindful Walking
A simple practice using movement to steady the mind.
Finger Breathing
A quick focus technique using your hand as an anchor. Helpful before a demanding task, or anytime you want to feel a little more present and calm.
Mindful Body Scan
A body scan to release physical tension and support clearer focus. Ideal after extensive screen time, before sleep, or at the end of a long day.
Mindfulness of Thoughts
A guided practice to help you step back from your thoughts and see them more objectively.
The SAFE Practice
A structured practice to use when experiencing challenging emotions to help regain calm and perspective. If you’re in severe mental distress, please seek additional support from a trusted medical practitioner.
Module 5
Cultivating positive emotions and stronger connection with others
Gratitude Practice
A short practice to shift attention towards what’s going well, even on the hardest of days. A powerful way to shift your mindset and bring about greater feelings of calm.
Module 6
The power of self-compassion, compassionate communication and taking your resilience skills into your everyday life
Experience Your Inner Champion
A self-compassion practice to strengthen encouragement, confidence, and supportive self-talk. Helpful before a challenge, after a setback, or when you’re being hard on yourself.
What do I need
A short check-in practice to help you notice what you need right now, physically and emotionally. Useful for making kinder, wiser, choices in stressful periods.
Final Grounding practice
A quick grounding practice using your feet as an anchor to steady your attention. Useful when you feel stressed, distracted, or need a fast reset.