Mindfulness Based Stress Reduction (MBSR)-Home Practice Guidelines for Week 1
1. Click here: MBSR Recordings Page to access all the recorded practices for the Mindfulness course. The passcode is beherenow. The first recording is the Body Scan. Make a personal commitment to do the body scan at least twice between now and our next meeting. Find a comfortable space without distractions, and a time when you will not be interrupted. You can lie on your back or find a comfortable position where you can practice without pain. Remember Mindfulness is a “noticing practice".” There is nothing you are supposed to “notice” or “not notice.” Take a few moments when you are finished to make a note of anything that comes up for you during the practice and bring it to the next class.
2. Practice breaking moments of Auto-Pilot. Simply Pause throughout your day when you notice being in auto-pilot, and take 3 Mindful Breaths, placing your attention on the felt sensation of breathing or any other body sensation such as the contact of your feet with the floor or sensations in your hands or shoulders. Not trying to change anything, just noticing sesnsations as they are without judgment. Celebrate each time you remember.
3. Choose one of your routine daily activities and bring a mindful attention to that activity each day between now and our next meeting. We can bring mindfulness to folding laundry, doing dishes, walking, driving, or any daily activity you normally do on auto-pilot. Use your breath and sensations in the body to help keep your attention in the present. Notice when your thoughts have wandered and gently guiding your attention back to the activity you are engaged in.
4. Practice bringing mindful attention to one meal and one snack this week. As best you can, refrain from anything that might distract you from the process of eating such as reading material, your computer, your phone or the TV. Try using all your senses to notice the sight, smell, and sound of your food; the texture and taste as you are eating and the sensation of fullness. Notice the movement of the wandering thinking mind and gently guide it back to the experience of eating.
5. Try doing the attached “nine dots” activity and bring it to the next class