[Session 1] This week, our theme is focus and control, with expert Dominique Antiglio. Dominique’s guidance will help us become more aware of the presence of our body. She’ll show us how to instantly relax and let go of tension with the powerful combination of movement and breathing. Dominique opens the session, with David guiding us through a short walk in the middle. Dominique then ends the session with a short exercise to recharge our batteries and help cultivate a positive view of our body. Remember, try to do the programme in order and do this session and session two before you move on. If you’ve done the walking session, there’s no need to also do running, but you can switch between the two.

[Session 2] Once again, this session on live the moment will focus on the power of visualisation and mindfulness. Dr Danny Penman will help us gain an understanding of how our thoughts, feelings and emotions rise and fall, just like waves in the ocean. We’ll be practicing similar meditation to session one and walking with David in between – it’s the repetition that helps to rewire our brain and embed the benefits. Remember, try to do the programme in order and do session one and this session before you move on. If you’ve done the walking session, there’s no need to also do running, but you can switch between the two.

[Session 1] For the final week, our theme is integration. During this session, David Lenneman will give us a chance to reflect on the things that may have changed in the past eight weeks. We’ll notice how different the gears feel after completing the programme and revisit some useful ways we can use our movements to connect to the moment. A simple moving visualisation will give us a chance to remember the things we’ve learnt from experts Gray, Roos and Dominique. Remember, try to do the programme in order, starting at week one. If you’ve done the walking session, there’s no need to also do running, but you can switch between the two.

[Session 2] Continuing our theme of using music, Dr Claire Renfrew introduces a new set of tracks to help us deepen our appreciation of movement and music in this session. She’ll guide our listening and show how our connection with sound can influence the way the body moves and reacts. Remember, try to do the programme in order and do session one and this session before you move on. If you’ve done the running session, there’s no need to also do walking, but you can switch between the two.

[Session 1] Our theme for week five is the natural world, with expert Ian Banyard. Research clearly shows that connecting with the natural world mindfully, as we move, improves health and wellbeing. In this session, Ian will show us how to help our body relax and recover, simply by noticing nature. There’s no need to be anywhere special for this session – we’ll discover that there’s always nature around us if we look. Remember, try to do the programme in order and do this session and session two before you move on. If you’ve done the running session, there’s no need to also do walking, but you can switch between the two.

[Session 1] This week’s theme is breath and movement, with expert Gray Caws. In session one, we’ll learn about breath awareness and paying attention to our natural breathing rhythms. Using slower gears, Gray will explain how the breath can be an important tool in guiding our movement. We’ll also look at breathing in and out through the nose and learning about the health benefits of this technique. Remember, try to do the programme in order and do this session and session two before you move on. If you’ve done the walking session, there’s no need to also do running, but you can switch between the two.

Using music is our theme this week, with expert Dr Claire Renfrew. We’ll learn how music has the ability to reduce stress, increase motivation and improve muscle and brain function. In this session, Claire focuses on the impact music can have on our body and mind. We’re introduced to how a combination of movement and music can improve our focus and regulate our mood. It’s an introduction to hearing music in a whole new way. Remember, try to do the programme in order and do this session and session two before you move on. If you’ve done the running session, there’s no need to also do walking, but you can switch between the two.

[Session 2] In this session, we continue to learn about mindful movement and discover that how we feel has an impact on how we move, and vice versa. In this session, Roos Tji will introduce different techniques to help us stay focused on our body and breath and connect our body and emotions. Again the intensity of this session is generally low – we’re not aiming for speed or distance. The joy is in the movement itself. Remember, try to do the programme in order and do session one and this session before you move on. If you’ve done the running session, there’s no need to also do walking, but you can switch between the two.

[Session 2] Once again, this session on live the moment will focus on the power of visualisation and mindfulness. Dr Danny Penman will help us gain an understanding of how our thoughts, feelings and emotions rise and fall, just like waves in the ocean. We’ll be practicing similar meditation to session one and running with David in between – it’s the repetition that helps to rewire our brain and embed the benefits. Remember, try to do the programme in order and do session one and this session before you move on. If you’ve done the running session, there’s no need to also do walking, but you can switch between the two.

[Session 1] Our theme this week is mindful movement, with expert Roos Tji. Very often, moving is something we do while our thoughts are elsewhere. Moving mindfully brings us back into the “here and now” and allows us to be more present. Roos will connect us to our body and breath by bringing our attention to our movement. The whole session is done at a slow or easy tempo, so that we can fully notice how we move and how it makes us feel. Remember, try to do the programme in order and do this session and session two before you move on. If you’ve done the running session, there’s no need to also do walking, but you can switch between the two.