Course Materials

All course discussions are confidential.
Don't give advice to other participants. If you wish to talk with another participant about something that they've shared, please ask their permission.
If you are experiencing any difficulties physically or mentally, please contact your healthcare professional (Physician, therapist, etc.) immediately. MBSR is not therapy or a treatment but can be supportive of your healthcare decisions.

Preparation for all sessions

Please dress comfortably (sweats, workout cloths, etc.). Meditation in Motion is part of our course.
Have water/tea/snacks available.
Make sure your computer is powered up and plugged in. Each session is about 2-1/2 hours.
For comfort, yoga mats, pillows, blankets, bolsters, cushions, and cover-ups can be helpful.
All recorded meditations can be found under Resources.
Please keep all cell phones and electronic devices silenced and 3 to 4 feet away from the device that you're using for the Zoom session to prevent interruptions.

In-depth information

After Session One

Home Practice

30 - 45 minute Body Scan six (6) times this week (see Meditations under the Resources tab). Please try the 45 minute Body scan from different instructors.
Use the Home Practice Notes (in the Practice Manual) for each Body Scan this week or journal your experiences.
Print the 9 Dots pdf below and take no more than 10 minutes trying to complete it.
If you are familiar with the 9 Dots exercise, try the Word Search we developed (button below).
Eat one meal this week mindfully. Try eating without distraction (TV, talking, texting, etc.). Chew each bite and savor the flavor and texture.
Notice your expectations this week in everyday activities.

***To get the most out of MBSR, please allow for 45 minutes of practice per day. If 45 minutes is impossible, then practice as much as you can. It's better to do less time than to skip a day.***

Optional: Read "Full Catastrophe Living" (FCL) Chapters 1-3 & 10 Chapter 1 - You Have Only Moments to Live, Chapter 2 - The Foundations of Mindfulness Practice, Chapter 3 - The Power of Breathing, Chapter 10 - Getting Started in the Practice

Home Practice Notes

"History Inside Your Body" (Elliot)

"Every Moment is a Meditation"

"Learn to Fly" (Patrick Overton)

9 Dots

Discovery Word Search

In-depth information

Session One

After Session Two

Home Practice

30 to 45 minute Body Scans 6 times this week.
Sitting Awareness of Breath (AOB) 10 - 15 minutes 6 times this week
Fill out Home Practice Notes or journal your experiences with practice this week.
For each day this week, remember a pleasant event that occurred during the day. Print and fill out Pleasant Events pdf (below) or journal about the experience.
Do one activity mindfully this week. Bring awareness to an everyday task like brushing teeth, tying shoes, making tea, or washing dishes. How did it feel? Remembering that there is no box.
Eat one meal this week mindfully. Try eating without distraction (TV, talking, texting, etc.). Chew each bite and savor the flavor and texture.

The Body Scan and AOB Meditation can be completed at different times.

Optional: FCL Chapters 4-6 & 9 Chapter 4 - Sitting Meditation, Chapter 5 - Being in Your Body Chapter 6 - Cultivating Strength, Balance, and Flexibility, Chapter 9 - Really Doing What You're Doing

Home Practice Notes

Pleasant Events

In-depth information

Session Two

After Session Three

Home Practice

Alternate Body Scan and Floor Meditation in Motion 6 times this week (3 body scans, 3 MiM).
Awareness of Breath (AOB) 6 times this week (10 to 15 mins.).
Bring to mind an unpleasant event for each day and fill out the Unpleasant Events pdf (below) or journal about the experience.
Eat one meal this week mindfully. Try eating without distraction (TV, talking, texting, etc.). Chew each bite and savor the flavor and texture.
Optional: For one full day, try eating only when you’re hungry and only what you need to satisfy the hunger (not trying to”fill up”). Have snacks available if needed. If you have blood sugar concerns or other health issues please skip this practice.

Different formal practices may be completed at different times.

Optional: FCL Chapters 11-16 Chapter 11 - Introduction to the Paradigm, Chapter 12 - Glimpses of Wholeness, Chapter 13 - On Healing, Chapter 14 - Doctors Patients, and People, Chapter 15 - Mind and Body, Chapter 16 - Connectedness and Interconnectedness.

Home Practice Notes

Meditation in Motion

Unpleasant Events

"The Journey" (Oliver)

"Walk, Don't Run" (Bell)

"Labyrinth" (Holstead)

Session Three

After Session Four

Home Practice

Body Scan (30 -45 min.) and floor Meditation in Motion 6 times this week (3 Body Scans, 3 MiM)
Fill out Home Practice Notes pdf (below) or journal about the experience.
Sitting Meditation (15-20 min.) 6 times this week.
Eat one meal this week mindfully. Try eating without distraction (TV, talking, texting, etc.). Chew each bite and savor the flavor and texture.
Be aware of stress reactions, auto-pilot behaviors, numbing, or shutting off to the moment during the week without trying to change them. Use the practice notes or journaling about the experience.
Please consider joining us for our Day of Mindfulness Retreat. More information in the Retreat section.

Different formal practices may be completed at different times during the day

Optional: FCL Chapters 17-20 Chapter-17 - Stress, Chapter 18 - Change, Chapter 19 - Stuck in Stress Reactivity, Chapter 20 - Responding to Stress Instead of Reacting

Home Practice Notes

"Allow" (Danna Faulds)

In-depth information

Session Four

After Session Five

Home Practice

Alternate sitting meditation (30 - 45 mins.) with either standing Meditation in Motion or a body scan (30 -45) 6 times this week (day 1 - sit, day 2 - body scan or MiM, day 3 - sit, day 4 - body scan or MiM, etc.)
Bring to mind a difficult communication that you had during the day. Fill out Difficult Communications pdf or journal for each day.
Eat one meal this week mindfully. Try eating without distraction (TV, talking, texting, etc.). Chew each bite and savor the flavor and texture.
Bring awareness to moments of reacting and explore options of responding with greater mindfulness and creativity. Remember to use your breath as an anchor to heighten awareness of reactive tendencies, to slow down, and to make more conscious choices.
Please consider joining us for our Day of Mindfulness Retreat. More information in the Retreat section.

Optional: FCL Chapters 24 - 32 (Select those of interest) Chapter 24 - Working With Emotional Pain, Chapter 25 - Working With Fear, Panic, and Anxiety, Chapter 26 - Time and Time Stress, Chapter 27 - Sleep and Sleep Stress, Chapter 28 - People Stress, Chapter 29 - Role Stress, Chapter 30 - Work Stress, Chapter 31- Food Stress, and Chapter 32 - World Stress

Home Practice Notes

Session Five

Difficult Communications

"Autobiography" (Nelson)

In-depth information

After Session Six

Home Practice

Alternate Standing Meditation in Motion, Floor MiM, and sitting meditation (30 -45 each day) 6 days this week.
Be aware of the things that you take in this week (food, media, conversations, relationships, etc.). Notice how each one affects you in the moment and later.
Try a short silent meditation (5 to 10 minutes).
Eat one meal this week mindfully. Try eating without distraction (TV, talking, texting, etc.). Chew each bite and savor the flavor and texture.
We will talk about generosity/donation in week 7, please contemplate what shows up for you when you think about money and donating.
Please consider joining us for our Day of Mindfulness Retreat. More information in the Retreat section.

Optional: FCL Chapters 7-8 Chapter 7 - Walking Meditation, Chapter 8 - A Day of Mindfulness

Home Practice Notes

"Guesthouse" (Rumi)

"All The Dragons' (Rilke)

In-depth information

"Fear of Transformation"

Session Six

INFORMATION FOR Day of Mindfulness Retreat
from 3 am PT / noon CET until 9 hours later.
See Time Zone Converter for more times.
Zoom link will be emailed the day before and 30 minutes before the start.

We are looking forward to gathering with you on this day of self-care, a day of profound practice, and of sitting together with our World Online Community. Many have said that the All Day Retreat has been one of the most powerful experiences during the MBSR program!

These guidelines will help you prepare for the day.

What to expect and how to prepare?

We invite you to prepare your space so it reflects your intentions for your practice. Create a space where you can enjoy the day without being interrupted by a person, pet, or phone. Let others in your living space know you are participating in a retreat. We all want to arrive in ‘being’ mode instead of ‘doing’ mode. Set up a space in your house where you can be without being disturbed, a place where you feel comfortable and safe to sit and lay with your eyes closed.

Having all you need ready and close-by is helpful to experience the day fully. The following are considerations in preparing what you need for the retreat.

What will you need?

Be sure that your device is fully charged and connected to a power source.
A yoga mat
Some pillows, blanket and cushions
Having some clothing layers by your side
Prepare food and drinks in advance (snack/morning/lunch/evening meal) to enjoy eating and drinking mindfully.
You might want to consider having something close to you that can serve as an anchor during periods of overwhelm. Perhaps a gem-stone you like, a picture of you with a dear one, a bouquet of flowers: something that can help you to come back to the here and now, that you identify with as part of your life and that feels safe. Of course we will be available for you if at any moment you feel the practice is becoming too much.

We will start our day at 3 AM PST (time calculator) with an official opening and end our time together, coming out of silence at 12:00 PM PST (time calculator). You are welcome to join for the entire 9 hours, join for the usual 7.5 hours, or join and leave at any time that works for you.

Please make sure to mute yourself when you join and settle into the practice, knowing we will welcome you with a smile.

When you leave, please schedule some time for yourself to break the silence in a kind and compassionate way. Perhaps you continue, by yourself, to sit for 10 minutes in silence, with gratitude for yourself that you have joined the day for the time you did. Perhaps, after these 10 minutes, you start by humming or making some other soft sounds, taking some time for yourself to gently ease back into speaking mode and continue to be kind and gentle to yourself. Remembering you are more vulnerable, more open, after a prolonged time of practice.

During the retreat, we will be guiding you through all MBSR practices: formal practices such as body scan, sitting meditation, walking meditation, meditation in motion and also some informal practices including poems and a morning/ lunch/ evening meal. There will be breaks during the day as well, including the possibility to go outside during walking meditation.

At the end of the day we will transition back into talking and will end with some brief sharing. We recommend that after the Day Retreat you continue to take good care of yourself and not plan too much.

We are looking forward to spending a day together in silence.

Sample Retreat Agenda

Poems from the retreat and classes

Retreat Music (sample)

All Day Retreat

After Session Seven

Home Practice

30-45 minutes per day of any practice without recordings for 6 days. First, try self-guided practices and then be free to add guided recordings if needed. Identify the practices that are pleasant and less pleasant with and without guided recordings.
Focus on informal practice, paying extra attention to being more self-compassionate.
Continue being aware of what and how you consume (food, news media, social media).
Reminder: Gifts to share for class 8: email them to your instructor before class 8 so we can screen share. We will start a group email after class, so gifts can be shared among all participants. Class 8 often runs late.
Eat one meal this week mindfully. Try eating without distraction (TV, talking, texting, etc.). Chew each bite and savor the flavor and texture.
Contributions to Imagine - more information here.

Optional: Chapters 21-23 of FCL Chapter 21 - Working With Symptoms, Chapter 22 - Working With Physical Pain, Chapter 23 - More On Working With Pain

"Compassion and Empathy"

Session Seven

After Session Eight

Home Practice

Continue both the formal and informal practice each day - choose one meditation, one informal practice. Even 10 minutes each day makes a difference.
Continue your mind consumption: food, media, social interactions ...
Consider a reflection practice: journaling, gratitude ...
Join us online for for all program Retreats. You will receive an email a couple of weeks before to announce the date. (Also on the registration page.)
Imagine Connects: 1st Saturday of the month (9 am PT / noon ET / 18:00 CET). You will receive an email reminder.

Optional: Chapters 33- 36 of FCL Chapter 33 - New Beginnings, Chapter 34 - Keeping Up The Formal Practice, Chapter 35 - Keeping Up The Informal Practice, Chapter 36 - The Way of Awareness

To all our alumni:

We thank you for allowing us the honor of partnering with you in health and life.

Please stay in touch and we hope to see you again soon!

Session Eight