Mindfulness Based Stress Reduction - Home Practice Guidelines for Week 6
1. Alternate the Open Awareness Sitting meditation practice with either the Body Scan or the Mindful Movement practice X 6 days. Use the Recordings Page, passcode beherenow. Again, recognizing that it is completely normal for the attention to wander, allowing for it, and noticing that there is a choice to return to the breath and body as a way to be aware of each moment’s experience. As always, practice kindness and compassion towards what you are noticing in each moment, and make taking care of yourself in each moment a priority. 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.
2. During the week, bring awareness to how you take care of your body and mind: what you choose to listen to through radio/podcasts, TV/netflix/movies, the internet, and news sources; what you choose to read/view (books, newspaper, email, social media); what you choose to eat to nourish your body; what you choose to do for physical exercise or relaxation, etc: what you do for social interaction with family/friends, and sleep habits.
3. During the week, bring awareness to moments of being with other people and how you are relating to them. Is it possible to extend more kindness towards people you know? Is it possible to extend more kindness towards people you don’t know? Is it possible to extend more kindness towards yourself?