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Copies of Home Practice and Materials in the MBSR Participant Workbook

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Participants in the MBSR class receive a participant handouts that lists all of the weekly practices and assignments. The list below reiterates those assignments and includes links to the documents that are included in the handouts in case you need additional copies. All documents are in pdf format.

Home Practice after Class #1

Home Practice after Class #2

  • Body Scan at least 6 times this week
  • Pleasant Events Calendar
  • Sitting Meditation 10-15 minutes per day
  • Practice informal mindfulness in routine activities: washing dishes, shopping, eating, brushing teeth, etc.

Home Practice after Class #3

  • Alternate Body Scan with Yoga daily
  • Sitting Meditation 10-15 minutes per day
  • Unpleasant Events Calendar
  • Mindfulness of going on “automatic pilot” and under what circumstances it occurs

Home Practice after Class #4

  • Alternate Body Scan with Yoga daily
  • Sitting Meditation 20 minutes per day
  • Become aware of feeling stuck, blocking, numbing, shutting off to the moment when it happens.

Home Practice after Class #5

  • Alternate Sitting Meditation with Yoga
  • Focus on mindfulness in communication (assertive, aggressive, passive, passive-aggressive)

Home Practice after Class #6

  • Alternate Sitting Meditation with Yoga or Body Scan
  • Awareness of the relationship between eating and mindfulness
  • Prepare for all-day silent retreat (bring a sack lunch)

Home Practice after Class #7

  • Work without the guided audio this week.
  • Concentrate on integrating informal mindfulness practice.

Home Practice after Class #8

  • Make the practice your own in whatever form it might take.
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