Mindfulness Based Stress Reduction - Home Practice Guidelines for Week 2
1. Again, make a personal commitment to do the body scan X 6 days between now and our next meeting. Print off this week’s Record Form (see link below) to record each one. Remember this is an awareness practice of moving your attention where you want it. As best you can during the meditation bring your attention to each body part as I am cueing it, noticing what’s there and then releasing your attention to move to the next body part. Make a note of anything that comes up for you during the practice on the Record form.
2. On the MBSR Recordings page (password: beherenow) you will find the 10 minute Mindfulness of Breath Meditation. Make a commitment to practice it X 6 days between now and our next meeting. Use this week’s Record Form to record each one. Like with the Body Scan, it is helpful to find a comfortable space without distractions and a time you will not be interrupted. Practice the Mindfulness of Breath Meditation in a seated position on a chair or a cushion. If seated in a chair, sit towards the front so as to support your own spine rather than have it be supported by the back of the chair. Legs should be uncrossed, knees hip distance apart and your feet firmly on the floor. If you are seated on a cushion on the floor, make sure your knees are lower than your hips and making contact with a soft surface. If your knees do not touch the ground easily, use a prop such as a rolled up blanket under them. Maintain a straight back; pelvis slightly tilted forward, your head centered and balanced over relaxed shoulders, and your hands resting on your thighs or folded in your lap. Your eyes can be closed or open with a relaxed unfocused downward gaze a few feet in front of you. The idea is to be relaxed but alert. Make a note of anything you “noticed” during the practice.
3. Choose another daily routine activity, such as brushing your teeth, taking a shower or making your bed, something different from the one you chose last week. Bring mindful attention to that activity X 6 days between now and our next meeting. Use your breath and sensations in the body to help keep your attention in the present. Notice when your thoughts have wandered and gently guide your attention back to the activity you are engaged in.
4. Print off the “Pleasant Events Calendar” below. You are asked to notice a pleasant event X 6 days this week as it is happening. It can be something as simple as a smile from a loved one, or a big event such as a success at work. There is a list of questions on the form to help you focus on the details of the experience as it is happening. Read through the questions so you can be ready when your pleasant event happens. Record your answers on the Calendar as soon as you can after the event and bring it to the next class.