Participants in the MBSR Program practice daily with the guidance of recordings in MP3 format and/or on CDs provided in class. Please feel free to download and/or share these guided practices. You may download and add them to your MP3 player.
Narrative and audio files available on this website are freely available for personal use, but not for commercial application or distribution without prior permission.
Album 1: Stopping, Breathing, Body Scanning, and 5 Breath Practices
- Stop/Notice/Breath/Release (2 min.)
- STOP: Stop, Take a breath, Observe, Proceed (1 min.)
- STOP: with Awareness Scan (1.5 min.)
- Body Scan (20 min.)
- Body Scan (47 min)_
- Smiling to the Body Scan (24 min.)
- Progressive Muscle Awareness (17 min.)
- 5 Breath Introduction (5 min.)
- 5 Breath Practice (18 min.)
- 5 Breath in 5 Breaths (5 min.)
Album 2: Mindful Yoga
- Intro to "Turning Any Stretch into Yoga" (3 min.)
- Practice Instructions for: "Turning a Stretch into Yoga" (9 min.)
- Lying-down Yoga_ (47 min.)
- Carol Dickman's Bed Top Yoga (33 min.) www.stretch.com
- Mini-Stretch and Release Break (2 min)
Album 3: Mindfulness Meditation
- Sitting Meditation Instructions (5 min.)
- Guided Sitting Meditation (26 min.)
- Lovingkindness Meditation (20 min)
Album 4: Informal Cell Phone and Driving Practices
- MBSR Overview (1 min.)
- Phone Practice (3 min.)
- Driving Practice (3 min.)
- Red Light Mindfulness (3 min.)
- Red Light Stretch (4 min.)
- Bee Humming Breathing for Driving (3 min.)
Album 5: Bells & Silence
- Bells Every 2" (11 min.)
- Bells Every 3" (31 min.)
- Bells Every 5" (16 min.)