M.B.S.R. (teachable contacts)
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1. More right with us.

1.00 Theme
1.01 Overview
1.03 Attitudes, Intro
1.05 GR: Inner Reflection
1.04 Guidelines
1.02 Opening Meditation
1.06.1 Yoga, Intro
1.06.2 Yoga, Standing
1.07 Eating a Raisin
1.08 GM: Breathing Practice
1.09.1 Body Scan, Intro
1.09.2 Body Scan, Practice
1.09.3 Body Scan, Practice
1.10.1 Difficulties
1.10.2 Summary
1.11 Assignments
1.12 Closing Meditation
2. Creative Responding

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

3.00 Theme
3.01 Overview
3.02 Opening Meditation
3.03 Patience
3.04 Review
3.05 Breathing Awareness
3.06 Reflection
3.07 Practice, Walking
3.08.1 Practice, Lying Yoga
3.08.2 Practice, Lying Yoga
3.09 Talk, Emotional Pain
3.09.1 GM, 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 Overview
4.02 Opening Meditation
4.03 Beginner's 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
5. Space & Choices

5.00 - Theme
5.01 Overview
5.02 Opening Meditation
5.03 Attitude, Trust
5.04 Review – audio
5.05 Becoming Unstuck
5.06.1 Yoga Choices
5.06.2 Yoga Choices
5.06.3 Yoga Choices
5.06.4 Yoga Choices
5.06.5 Yoga Choices
5.07 Choiceless-Awareness
5.08 Choiceless-Awareness
5.09 Midway Assessment
5.10 Summary
5.11 Assignments
5.12 Closing Meditation
6. Working with Difficulties

6.00 Theme
6.01 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
6.10 Summary
6.11 Assignments
6.12 Closing Meditation
6R Self-Retreat

6.00R Theme
6.01R Overview
6.01 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 Talk: 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 Overview
7.02 Opening Meditation
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 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

6.03R Sitting Meditation

Download audio file

“Breathing in & Breathing out”

Audio: GM- Breathing – Jon Kabat-Zinn (45 min)

Self-Reflections:

What is it about me that knows?
What is it about me that cares?