Mindfulness Based Stress Reduction - Home Practice Guidelines for Week 3
1. Alternate the Body Scan with Mindful Movement (a lying down to standing sequence) X 6 days. The 42 minute “Moving Mediation Sequence 1” can be found on the same Recordings Page you have been using. Below is a link to pictures of the poses. There is also a 25 minute Moving Meditation Video if you prefer that is a little more active. Remember that it is not about how well you do the poses, or how deeply you stretch, rather it is about noticing without judgement the physical sensations in your body as you move. Consider this practice a moving meditation, continually coming back to the physical sensations in your body when your attention gets pulled away. Practice kindness by only doing what is safe and comfortable in each pose. If there is a pose you cannot do, you can aways modify or just visualize that you are doing the pose. Use this week’s Record Form (see below) to record each time you practice. Make a note of anything that comes up for you during the practice in the space provided and bring it to the next class so we can talk about it.
2. Below you will find a link to the “Awareness of Unpleasant Events Calendar” You are asked to notice an unpleasant event X 6 days this week as it is happening. It can be something as simple as running late or traffic, or a bigger event such as an argument with a loved one or breaking something of value. There is the same list of questions as was on the “Awareness of Pleasant Events Calendar” to help you focus on the details of the experience as it is happening. Record your answers on the Calendar as soon as you can after the event and bring it to the next class.
3. Also on the Recordings Page, there is a 20 minute Mindfulness of Breath and Body Meditation. Make a commitment to practice it X 6 days between now and our next meeting. Like last weeks sitting meditation, find a comfortable space without distractions and a time you will not be interrupted. Practice this meditation sitting in a chair or on 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, make sure your knees are lower than your hips resting on a soft surface or supported with a prop such as a rolled up towel. 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 soft, relaxed, unfocused, downward gaze a few feet in front of you. Use this week’s Record Form to record each time you practice. Make a note of anything that comes up for you during the practice in the space provided and bring it to the next class so we can talk about it.
4. During the week, as best you can be aware of moments of noticing “automatic pilot.” Under what circumstances are you most likely to do so?
5. As a way to practice “short-circuiting” the auto-pilot mode, try adding informal walking mediation this week, bringing awareness to your the sensations in your feet when you are walking. Bring the same mindful components that you bring to sitting meditation or yoga: non judging, noticing your experience, observing the pull of the thinking mind and the feelings that arise and pass through. When you find your mind has wandered off, you just bring it back to your feet. Above all, be kind to yourself.