Mindful Art Practice MAPs


Week 5

Theme: Allowing things to be as they are – from Reacting to Responding Mindfully

Art: Louisa Hammond   

Treating Yourself with Kindness

We are asking you to develop an attitude of friendliness and kindness towards your own experience. Be they pleasant, unpleasant or neutral. 

To set out to do all the practices on this course with an attitude of paying attention to your experience with an attitude of gentle kindliness towards whatever arises.

As we have seen our minds can be easily distracted from our purpose in mindfulness practice. It’s the same with remembering to treat ourselves with friendliness and kindness. Over and over you forget and then remember to bring an attitude of gentle kindliness to whatever it is that you’re experiencing as you practice. By doing that, very gradually, a greater capacity for gentleness and kindness towards your experience might emerge.

The recommended home practices for this week are;

– Practice sitting meditation including sounds, then thoughts and feelings, at least twice this week.
– On the other days do a practice of your choice from the ones you have done on the course so far. Try doing this without the audio recording – you can use a timer or an app on your phone.
-Practice the 3 Step Breathing Space Coping/Responsive whenever you notice unpleasant feelings or feel unbalanced. 
– Practice deliberate moment-to-moment awareness from time to time during the day.
– Treating yourself with Kindness Handout: How might you treat yourself with kindness in the coming week?

– Use your sketchbook within meditations or after for inquiry.

The Poem’s for this week are;

Serenity Prayer 

Grant me the serenity

to accept the things I cannot change;

courage to change the things I can;

and wisdom to know the difference.



“Out beyond ideas of wrongdoing and right doing there is a field. I’ll meet you there. When the soul lies down in that grass, the world is too full to talk about.”

“Let yourself be silently drawn by the strange pull of what you really love. It will not lead you astray.”

“Let silence take you to the core of life.”

“The wound is the place where the Light enters you.”

“What you seek is seeking you.”

“Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.”


Week 6

Artist: Ansel Adams

Meditation: Mountain Practice

Things we do to self soothe;


  • Go to bed x2
  • Spend time with kids x2
  • Meditate x2
  • Time for self (not isolation or too much!)
  • Art Work- Draw
  • A nice bath x3 (Good with Epsom salts or Magnesium salts)
  • Gardening
  • Being self compassionate
  • Establish a routine/ keep to routines x2
  • Eat some good healthy food
  • Go outside
  • Get snug (get my best Pjs on lol)
  • Watch the stars
  • Visit website ‘You feel like shit’
  • Do some of my favourite things
  • Exercise x3
  • Clean x2
  • Listen to music x2- sing -play my guitar – Listen to Snatam Kaur
  • Go to Spa- Sauna-warmth
  • Avoid energy vampires
  • Keep/Establish boundaries
  • Walk dog
  • Time with Cat x3

For self care this week do one of the above at least once a day in addition to daily meditation.

The Guest House
Translated by Coleman Barks

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness, 
some momentary awareness comes 
as an unexpected visitor.

Welcome and entertain them all!
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.

Be grateful for whoever comes,
because each has been sent
as a guide from beyond.
Jalaluddin Rumi