Mindfulness Based Stress Reduction - Home Practice Guidelines for Week 4
1. Again, the most important home practice is to simply Pause throughout your day and take 3 Mindful Breaths. During your pauses this week, instead of focusing on the sensations of your breath, simply take 3 breaths to just BE and notice whatever you find in yourself, not reacting, not changing, not judging. Just accepting and experiencing all that is alive in you right now.
2. On the recordings link, (password: beherenow) you will find a 35 minute “Open Awareness” meditation practice. Try this practice at least twice this upcoming week. In addition practice a Body Scan and Mindful Movement twice each. Try and fit in at least 10 minutes of practice each day. Approach all three practices with kindness, noticing how paying attention moment to moment is not so easy because of various judgements, doubt, boredom, worry, irritation and restlessness that may also be present. Notice any struggles or avoidance without needing to change it in any way. Notice anything that comes up for you during the practice.
2. Below you will find an “Awareness of Difficult Communications Events Calendar” You are asked to notice an instance of difficult or stressful communication each day this week. It can be something as simple as a misunderstanding, or not being listened to or a bigger event such as a disagreement with a loved one or an interaction with an obstinate co-worker. There is a list of questions to help you focus on the details of the interaction. Record your answers on the Calendar as soon as you can after the event and bring it to the next class.
3. During the week bring awareness to moments of reactivity, exploring them and using the breath to slow things down before responding if possible. If not, then noticing being caught in a reactive moment and seeing if it is at all possible even though one is in the middle of it all, to offer a mindful response.
4. Optional: Listen to my podcast with Dr. HaLevi on how your Enneagram number Reacts under stress, and how to use Mindfulness to Pause in those moments and Respond instead. There is a short meditation practice at the end of each podcast. Go to MindfulMaus.com/enneagram and scroll to the bottom of the page. There is a Podcast for each Enneagram number.