MBSR Week 1

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Required Materials for gMBSR classes

Required Home Practice

Practice recommended = total of 20 to 45 minutes/day

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Formal Practice

Body Scan 45’ (at least once this week)
Body Scan 20’ (5 or 6 days)
Progressive Muscle Awareness Scan 18’
(precursor or occasional alternative to body scan)

Informal Practice

Stop Practice 1.5’ (3 times a day)
Stop/Notice/Breathe/Release 2’

Attitudinal Practices (by Jon Kabat-Zinn)

Introduction to the Attitudes of Mindfulness 3’

Non-Judging Awareness_4.25’

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Home Practice Logs

Queries for Reflecting on My Practice

Helpful Practice Guides

Booklets with content related to each mindfulness practice - to use if there’s time after daily formal practice

Supporting Materials

optional for now

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The Moment; Anam Cara

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Chaos or Calm: Re-wiring the Stress Response

This is Your Body on Stress

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“Don’t believe everything you think!”

“Between stimulus and response, there is a space.

In that space is our power to choose our response. In our response lies our growth and our freedom.”

Viktor E. Frankl

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The Science of Mindfulness and MBSR by Dan Siegel MD

Eight Weeks to a Better Brain

Mindfulness Research Monthly Online

Mindful.org Monthly Research Roundup

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The Story of Jon Kabat-Zinn and MBSR

The Mindful Revolution

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Insight Timer

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Mindfulness Self-Assessment Tools

Assessing Mindfulness: Review

Try one or two now, and repeat after the course ends

Scales:

MAAS

Perceived Stress Scale

Questionnaires:

5-Facet Mindfulness

Self-Compassion

Emotional Intelligence


All materials on this site, except where otherwise noted, are licensed under:
Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 License
http://creativecommons.org/licenses/by-nc-nd/3.0/
For questions or requests, please email: [email protected]

Renée Burgard LCSW, Mindfulness & Health . 300 Plaza South, Los Altos, CA 94022 . (650) 269-4807 . [email protected] . www.mindfulnesshealth-psychotherapy.com