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ATTENTION!

MBSR students:  Do not download, listen to materials, or read materials unless they are assigned in class. There is a logic in the order and a slow methodical approach will probably gain you the most experience and understanding.  Clicking on the  assignments under downloads will download instructions. Click on Optional parts to be transfered to web page or download. Have fun!

 

Self-screening to help determine who might not want to take class

Consent and waiver for MBSR class

 

Assignments for MBSR Class-Click on assignment to download

 

Homework Class 1

Body Scan recording ≥ 6 days this week (45 Minute Recording)

• Home Practice Manual: 9 dots exercise

• Eat one meal this week mindfully

• Find a place to do your meditation practices and claim it. Tell who you need to tell that you are taking a class and need to do this homework with as little disturbance as possible.

• Use the meditation log and recording your meditation experience

• (Optional assignments) – read “Upstream/Downstream” by Donald Ardell

•  Buy Full Catastrophe Living (FLC) by Jon Kabat-Zinn 2013 edition, read introduction and chapters 2,3 and 5(over next two weeks)

DOWNLOADS Week 1

 

Required Downloads


•  Principles of Mindfulness (pdf)

•  9 Dot Exercise (pdf)

•  Body Scan (mp3)

•  Mindfulness Bell

 

Optional Activities

•  Optional readings (click here)

•  Optional videos

 

Homework Class 2

• Body Scan recording ≥ 6 times per week (30 minutes )

• AOB sitting meditation: 15 minutes per day.

• Fill out Pleasant Events Calendar for the week – one entry per

day.

• Mindfulness of routine activities: going through doors, brushing teeth, washing dishes, taking a shower, taking out garbage, shopping, reading to kids, eating.

 

DOWNLOADS week 2

Required Downloads

 

•  Pleasant Events (pdf)

•  Practice Log (pdf)

 

Optional Activities

•  Optional readings

•  Optional videos

Other Optional activities

•  Reinventing Space

•  Such a good blog I had to share it

•  Cut-out Cards to carry with you (in lanyard around neck?) as reminders and/or mindfulness breaks.

•  Having trouble getting started? You might try Headspace for 10 days (free).

 

Homework Class 3

• Alternate Body Scan (45 minute) recording with Lying-down Yoga recording (45 minute), every other day ≥ 6

days per week

• Sitting meditation with AOB - 15 min per day

• Home Practice Manual: Unpleasant Events Calendar for the week, one entry per day.

• (Optional reading)- Read FCL Chapters 6 and 7

DOWNLOADS week 3

Required downloads

•  Unpleasant Events (pdf)

•  Practice Log (pdf)

•  Yoga Diagram (pdf)

•  Intro Yoga

 

Optional Activities

 

•  Optional readings

•  Optional videos

 

Homework Class 4

• Alternate Body Scan recording (30 minute) withStanding Yoga recording (30 minute), every other day ≥ 6 days per week

• Sitting Meditation 15 minutes per day with attention to breathing, other physical sensations, and awareness of the whole body.

• Be aware of stress reactions and behaviors during the week, without trying to change them.

• Be aware of feeling stuck, blocking, numbing, and shutting off to the moment when it happens this week.

• Review information about stress in practice manual or handout

• Fill out stressful events calendar.

• If you would like to set up a phone conversation to discuss your practice with the Dr. Berger, please email him at rberger@uw.edu with times you can talk and he will do his best to set up appointment.

• (Optional Readings) read Chapters 17, 18, AND ESPECIALLY 19 in FCL

 

Required Downloads

•  Stressful Events Calandar

•  Intro Yoga

•  Standing Yoga

•  Practice Log (pdf)

•  Stress Handout

•  Optional yoga/qigong video

•  Another Optional Qigong video (Daniel Rechtshaffen)

•  Anderson-Wise description of paradoxical relaxation

 

Optional Activities

•  Optional readings

•  Optional videos

 

Homework Class 5

• Alternate Body Scan recording (30 minute) with Lying-down Yoga recording (30 minute), every other day ≥ 6 days per week

• Sitting Meditation 15 minutes per day with attention to breathing, other physical sensations, and awareness of the whole body.

• Be aware of stress reactions and behaviors during the week, without trying to change them.

• Be aware  of feeling stuck, blocking, numbing, and shutting off to the moment when it happens this week.

• Review information about stress in practice manual or handout

• Fill out stressful communications calendar.

• If you would like to set up a phone conversation to discuss your practice with the Dr. Berger, please email him at rberger@uw.edu with times you can talk and he will do his best to set up appointment.

• (Optional Readings) read Chapters 17, 18, AND ESPECIALLY 19 in FCL

 

 

DOWNLOADS week 5

Required downloads

•  Communications Worksheet (pdf)

•  Practice Log (pdf)

•  Open Space Meditation

 

 

Optional Activities

•  Venn Diagram Practice

•  Optional readings

•  Optional videos

 

Homework Class 6

• Alternate Sitting Meditation recording (45 minute) with Body Scan and/or Standing or Lying down Yoga recordings (45 minute).

 

DOWNLOADS week 6

Required Downloads

•  Practice Log (pdf)

 

Optional Activities

•  Optional readings

•  Optional videos

 •  Optional meditations: 

      Sunshine

 

Homework Class 7

• No recordings this week. Practice formal sitting, yoga, walking and/or the body scan on your own, every day for 45 minutes. (Note: if this is too difficult, suggest alternating between the recordings and self-guidance every other day.)

• Practice informally when you are not doing the above formal practices by being as aware and awake as possible throughout the day.

• If you have not taken a look at Section IV in FCL, see which chapters resonate with you...read the one that calls to you the most strongly,


DOWNLOADS week 7

Required Download

•  Practice Log (pdf)

 

Optional Activities

•  Optional readings

•  Optional videos

 

Homework Class 8

• Go back to the recordings if you wish. Keep up the practice and make it your own.

• See supplemental readings section and supplemental videos on mindfulnessnw.com

 

DOWNLOADS week 8

For the next year 1)U Mass MBSR refs, 2) End of course work, 3) other resources, 4) Short Readings, 5) Reflections, 6) Selected Poems

•  Optional readings

•  Optional videos

What I hope your learned!

 

All day instructions


 

 

Slide Presentations which may be given in class

 

Videos which may be shown in class

 

 

BOOKS

Although reading extensively during the MBSR course is not encouraged, I do recommend the following books as ones that are a good read and informative in the beginning of establishing a practice. Some address the "problem" and some possible solutions. Some are very secular and other authors present from a more Buddhist context. They are no substitute for mindful practice.

Full Catastrophe Living by John Kabat-Zinn

Making Space: Creating a home meditation practice by Thick Nhat Hanh

How To Want What You Have by Timothy Ray Miller

How to Be a Help instead of a Nuisance: Practical Approaches to Giving Support, Service, and Encouragement to Others by Karen Kissel Wegela

Wherever You Go, There You Are  by Jon Kabat-Zinn

Turning the Mind Into an Ally by Sakyong Mipham and Pema Chodron

Zen Heart: Simple Advice for Living with Mindfulness and Compassion by Ezra Bayda

It's Easier Than You Think: The Buddhist Way to Happiness by Sylvia Boorstein

How the Way We Talk Can Change the Way We Work: Seven Languages for Transformation by Robert Kegan and Lisa Laskow Lahey

Living with the Devil by Stephen Batchelor

Stumbling onto Happiness by Daniel Gilbert

Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom by Rick Hanson and Richard Mendius

Mistakes Were Made (But Not by Me): Why We Justify Foolish Beliefs, Bad Decisions, and Hurtful Acts by Carol Tavris and Elliot Aronson

The Mindful Child by Susan Kaiser Greenland

Real Happiness: The Power of Meditation (with CD) by Sharon Salzberg

The Joy of Living: Unlocking the Secret & Science of Happiness by Yongey Mingyur Rinpoche

The Mindfulness Revolution, Ed by Barry Boyce

Dan Siegel (The Mindful Brain; Mindsight; The Whole-Brain Child)

Congressman Tim Ryan (A Mindful Nation)

Frank Jude Boccio (Mindfulness Yoga)

Saki Santorelli (Heal Thy Self: Lessons on Mindfulness in Medicine)


Williams, Teasdale, Segal and Kabat-Zinn (The Mindful Way through Depression)


Jan Chozen Bays, (Mindful Eating)


Eline Snel, (Sitting Still Like a Frog: Mindfulness Exercises for Kids and Their Parents)

 

WEB SITES:
Center for Mindfulness, www.umassmed.edu/cfm
Jon Kabat-Zinn's CD's, www.mindfulnesscds.com/
Seattle Insight Meditation Society   www.seattleinsight.org
www.dharmaseed.org
www.yogajournal.com
www.mindandlife.org
www.wisdom2summit.com (for those interested in technology and mindfulness)
www.rickhanson.net

MAGAZINES:
Shambhala Sun
Yoga Journal
Mindful

RETREAT CENTERS:
Cloud Mountain   www.cloudmountain.org
Spirit Rock   www.spiritrock.org

 

 

Video (YouTube) of MBSR Yoga