Entire M.B.S.R. Program
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1. How to Reduce Stress

1.00 Theme & Video Intro
1.01 Lesson Overview
1.02 Opening Meditation (3-min)
1.03 Attitudes, Intro
1.04 Guidelines
1.05 GR: Inner Reflection (14-min)
1.06.1 Yoga, Intro (2-min)
1.06.2 Yoga, Standing (16-min)
1.07 Eating a Raisin (5-min)
1.08 GM: Breathing Practice (6-min)
1.09.1 Body Scan, Intro (4-min)
1.09.2 Body Scan, Full (42-min)
1.09.3 Body Scan, Full (45-min)
1.10.1 Emotional Difficulties
1.10.2 Summary (2-min)
1.11 Assignments (2-min)
1.12 Closing Meditation (10-min)
2. Creative Responding

2.00 Theme
2.01 Lesson Overview
2.02 Opening Meditation (11-min)
2.03 Non-Judging
2.04 What do I believe?
2.05.1 Body Scan, Intro (4-min)
2.05.2 Body Scan (42-min)
2.05.3 Body Scan (45-min)
2.06 Difficulties
2.07 Physical Pain
2.08 Standing Yoga (16-min)
2.09 Breath Meditation (15-min)
2.10 Summary
2.11 Assignments
2.11.1 Pleasant Events
2.12 Closing Meditation (9-min)
3. Power of Being Present

3.00 Theme
3.01 Lesson Overview
3.02 GM, Opening Meditation (11-min)
3.03 Patience
3.04 Review
3.05 Breathing Awareness (15-min)
3.06 Reflection
3.07 Practice, Walking (10-min)
3.08.1 Practice, Lying Yoga (2-min)
3.08.2 Lying Yoga (16-min)
3.09.1 GM, Emotional Pain (16-min)
3.09 Talk, Emotional Pain
3.09.2 GM, Emotional Pain
3.10 Summary
3.11 Assignments
3.11.1 Un-pleasant Events
3.12 Closing Meditation
4. The Shadow of Stress

4.00 Theme
4.01 Lesson Overview
4.02 Opening Meditation
4.03 Beginners Mind
4.04 Review
4.05 Body Scan (16min)
4.06 Body Systems
4.07 Standing Yoga
4.08 Sitting Meditation
4.09 Commentary
4.10 Summary
4.11 Assignments
4.11.1 How Stressed?
4.12 Closing Meditation (19-min)
5. Space & Choices

5.00 - Theme
5.01 Lesson Overview
5.02 Opening Meditation
5.03 Attitude, Trust
5.04 Review – audio (14-min)
5.05 Becoming Unstuck
5.06.1 Yoga Introduction (3-min)
5.06.2 Yoga, General (43-min)
5.06.3 Yoga, Standing (16-min)
5.06.4 Yoga, Standing (31-min)
5.06.5 Yoga Standing (45-min)
5.07 Choiceless-Awareness
5.08 Choiceless Meditation
5.09 Midway Assessment
5.10 Summary (8-min)
5.11 Assignments
5.12 Closing Meditation (14-min)
6. Working with Difficulties

6.00 Theme
6.01 Lesson Overview
6.02 Opening Meditation
6.03 Non-Striving
6.04 Review
6.05 Objects of Awareness
6.06 People Stress
6.06.1 Communications (doc)
6.07 Assertiveness
6.07 Assertiveness (doc)
6.08 Aikido
6.08.1 Aikido, Article (doc)
6.09 Self-Retreat Preview
6.10 Summary
6.11 Assignments
6.12 Closing Meditation
talk-mfb-07-jkz-6.8r-ethics-8m.mp3
6R Self-Retreat

6.00R Theme
6.01R-Retreat Overview (keep)
6.011R Self-Retreat Schedule
6.02R Acceptance
6.02.1R Mindfulness, Intro
6.02.2R Mindfulness, Is
6.02.3R Awareness, Is
6.03R Sitting Meditation
6.04.1R Yoga & Body Scan
6.04.2R Yoga & Body Scan
6.04.3R Yoga & Body Scan
6.05.1R Walking & Body
6.05.2R Whole Body
6.06.1R GM: Healing Lake
6.06.2R Talk: Wholeness
6.06.3R Talk: Non-Knowing
6.06.4R Talk: Mind & Heart
6.07R Lunch
6.08.1R Talk: Non-Harming
6.08.2R GM: Awareness
6.09.1R Talk: Attitudes-1
6.09.2R Talk: Attitudes-2
6.09.3R GM: Whole Body
6.10.1R Talk: Think & Love
6.10.2R GB: Think & Love
6.11R Why M.B.S.R.?
6.12.1R Talk: JKZ, Awareness
6.12.2R GM: JKZ Awareness
7. Self-Kindness

7.00 Theme
7.01 Lesson Overview
7.02 Opening Meditation
7.03 Letting Go
7.03 Letting Go
7.04 Review
7.05 BS- U of San Diego
7.06.1 Talk: Science: Brain
7.06.2 Talk: Happiness
7.07.1 Yoga, Morning
7.07.2 Yoga, Morning
7.07.3 Yoga, Evening
7.07.4 Yoga, Evening
7.08 Difficult Emotions
7.09.1 GM: In Awareness
7.09.2 Talk: Experience Self
7.10 Summary
7.11 Assignments
7.12 Closing
8. The Rest of Your Life

8.00 Theme
8.01 Lesson Overview
8.02 Opening Meditation
8.03 Gratitude
8.04 Review
8.05.1 Body Scan
8.05.2 Body Scan
8.06.1 Yoga
8.06.2 Yoga
8.07 Loving-Kindness
8.08 Awareness
8.09 Final Assessment
8.10 Summary
8.11 Assignments
8.12 Closing Meditation
Certificate of Completion

5.06.1 Yoga Introduction (3-min)

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“Gentle movements and mindful stretches”

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5.07 Choiceless-Awareness