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.
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