Orientation |
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N/A |
Session 1 |
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Review theory of mind-body medicine
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Introduction to self-regulation and how this can impact the body and health
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Practice mindfulness awareness of thoughts, feelings, and sensations
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Enhancing attention to physical sensations through guided body scan, abdominal breathing, practicing mindful attention to eating |
Session 2 |
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Understand connection between thoughts and stress reactions
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Emphasize personal ability to change this through altering reactions to stress through mindfulness
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Expand mindfulness practice with guidance from instructors
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Guided meditations in class, guided standing yoga, sitting meditations, and learning the awareness of breath meditation |
Session 3 |
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In-session formal practices (90 min): yoga, sitting meditation, walking meditation
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Discussion of practice, challenges and insights
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Identifying pleasant moments in session, practicing formal (e.g. body scan, yoga, sitting meditation) and informal mindfulness (e.g. awareness of self during everyday activities) |
Session 4 |
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Deepening engagement in formal mindfulness practice
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Development of concentration
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Expanding awareness
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Recognizing conditioned behavior
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Review the physiological and psychological basis of stress reactivity
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Recognizing ‘reactivity’ and enhancing ‘response’
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Applications of mindfulness to improve stress responding
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Extended sitting meditation, body scans, lying down yoga, tracking thoughts-feelings-behaviors when reacting to stress, educational readings on stress response, group discussion of concepts |
Session 5 |
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Emphasize our own capacity to adapt more effectively to everyday stress and challenges
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Further developing coping capacities for stress
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To use expanded awareness to interrupt habitual patterns of stress reactivity
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Guided reflection into the ‘half way’ mark of class, growth, challenges, etc.
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Discussion of observation and application of mindfulness in everyday life
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Education of conditioned stress reactivity and the fight/flight response
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Distinguishing facts from the interpretation of experience through mindfulness
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Continued formal and informal practices, adding in awareness of difficult communication and expanded mindfulness practices |
Session 6 |
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Practicing remaining mindful in communication when stress arises
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Bringing awareness to relationship patterns and their connection to internal states
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Communication exercises in-session
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Continue formal and informal practice |
Session 7 |
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Maintaining discipline and flexibility in MBSR practice
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Integrating mindfulness into daily life
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Examining and challenging lifestyle choices
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Perspective-shifting exercises
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Building flexibility through choice - individualized yoga practices and self-guided meditations during class
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Identification of lifestyle patterns that are nourishing and those that are destructive
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Continue practices but do not use recordings, instead do self-guided practice |
Session 8 |
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Guided reflection through topics of course
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Setting short-term and long-term goals for meditation practice in the future
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Group dialogue on practicing independently
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Formal practices in session, completing post-assessment paperwork, in-class meditation, reviewing home practices |