Homework Materials
Homework Assignments and Materials in the MBSR Participant Workbook
Participants in the MBSR class receive a participant notebook that lists all of the weekly practices and assignments.
Homework Assignment after Class #1
- Complete the MBSR Commitment Form
(for your own use) - Body Scan, CD #1, at least 6 times this week
- Eat one meal mindfully
Homework Assignment after Class #2
- Body Scan, CD # 1, 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.
Homework Assignment after Class #3
- Alternate Body Scan CD with Yoga #1 CD daily
- Sitting Meditation 10-15 minutes per day
- Unpleasant Events Calendar
- Mindfulness of going on “automatic pilot” and under what circumstances it occurs
Homework Assignment after Class #4
- Alternate Body Scan CD with Yoga #1 CD daily
- Sitting Meditation 20 minutes per day
- Read Chapter 24 of Full Catastrophe Living
- Become aware of feeling stuck, blocking, numbing, shutting off to the moment when it happens.
Homework Assignment after Class #5
- Alternate Sitting Meditation CD with Yoga #2 CD
- Read Chapters 14 and 15 of Full Catastrophe Living
- Focus on mindfulness in communication (assertive, aggressive, passive, passive-aggressive)
Homework Assignment after Class #6
- Alternate Sitting Meditation CD with Yoga or Body Scan
- Read Chapter 31 of Full Catastrophe Living
- Awareness of the relationship between eating and mindfulness
- Prepare for all-day silent retreat (bring a sack lunch)
Homework Assignment after Class #7
- Work without the tapes this week.
- Concentrate on integrating informal mindfulness practice.
Homework Assignment after Class #8
- Make the practice your own in whatever form it might take.