Dukkhaboy

Have felt worse

MBSR week 3 May 2018

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TNH tea

Home Practice

1/ This week I would like you to alternate the body scan practice we have been doing with a lying down yoga practice. By now with the body scan you will be familiar with a guided practice that works better for you and I recommend staying with that one.  Click here to hear the one from Rebecca Crane I have linked before, while below is the one from Jon Kabat Zinn some of you have also been using.

There are more here as well.

2/ The lying down yoga practice I would like you to follow is here

 

3/ Complete the unpleasant events table and/ or use the hot cross bun diagram to help you unpack your pleasant experiences. Digital links to these if you want another copy are below

Unpleasant experience diary

home practice Hot cross bun

4/ The step breathing space is a marvellous way of bridging formal practice and your daily life. It is definitely what I would call a portable practice. Here is a lovely guided version of it if you wish to use from Mark Williams

4/ also do keep if you can your Mindfulness Journal or maybe using this simple table if you prefer. Practice Record sheet 

5/ A written guide to starting a sitting practice is here . Sitting mindfulness practice checklist

6/ Here is a digital copy of the poem by Portia Nelson I read at the end of the session. Autobiography in Five Chapters poem

I am looking forward to hearing all about it next Tuesday 🙂

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