Hello group members! Below are the audio/visual materials for your homework this week. Feel free to download any of these files for your convenience. Your instructions for this week are:
- From all the different forms of formal mindfulness practice you have experienced (guided meditations, mindfulness of breath/body without guidance, etc.), settle on a form of practice that you intend to use on a regular, daily basis for the next 5 weeks. Use this practice on a daily basis this week, and record your reactions.
- Complete the Action Plan (Working Wisely with Unhappiness & Depression –II) to prepare for times when mood threatens to overwhelm you. Feel free to include others –family or friends –in this planning.
- Three-Minute Breathing Space: Practice three times a day at times that you have decided in advance. Check off a 3 on the Home Practice Log each time you do it and note any comments or difficulties.
- Three-Minute Responsive Breathing Space plus Action: Practice whenever you notice unpleasant thoughts or feelings. Record each time you do it by checking off a 3Responsive+Action on the Home Practice Log and note any comments or difficulties.
Thanks for your continued participation and do not hesitate to reach out if you have any problems!
– The OSU MBRT Team
MBRT Session 7 Participant Handout
3 Minute Breathing Space
Responsive (No Instructions)
Link for Download – 3 Minute Breathing Space Responsive (No Instructions)
Responsive (With Instructions)
Link for Download – 3 Minute Breathing Space Responsive (With Instructions)
Normal
Link for Download – 3 Minute Breathing Space Normal
Sitting Meditation
Link for Download – Sitting Meditation
Working With Difficulty Meditation
Link for Download – Working with Difficulty Meditation
Breath Body Sounds and Thoughts
Todd Favorite
Link for Download – Breath Body Sounds and Thoughts
Mindful Movement
Short
Link for Download – Mindful Movement Short
Long
Part 1
Link for Download – Mindful Movement Long (Part 1)
Part 2
Link for Download – Mindful Movement Long (Part 2)
Awareness of Breathing
Woman’s Voice
Claire Bird
Link for Download – Awareness of Breathing (Woman’s Voice)
Unplug
Link for Download – Awareness of Breathing Unplug
Man’s Voice
Jon Kabat-Zinn
Link for Download – Awareness of Breathing (Male Voice) Dr. Kabat-Zinn
Adrian Karunavira
Link for Download – Awareness of Breathing (Male Voice) Adrian
Long Body Scans:
Female Voice:
Nicole LaBrie
Link for Download – Long Body Scans (Female Voice)
Male Voice:
Todd Favorite
Link for Download – Long Body Scans (Male Voice)
Alternative Body Scan Options:
Female Voice:
Teresa Lewis (short)
Link for Download – Alternative Body Scan Options (Female Voice)
Male Voice:
Hagen Rampes (short)
Link for Download – Alternative Body Scan Options (Male Voice)
Hagen Rampes (long)
Link for Download – Alternative Body Scan Options (Long) Hagen Rampes
Mark Williams (long)
Link for Download – Alternative Body Scan Options (Long) Mark Williams
Jon Kabat-Zinn (long)
Link for Download – Alternative Body Scan Options (Long) Dr. Kabat-Zinn
Jon Kabat-Zinn alternate (long)
Link for Download – Alternative Body Scan Options (Long) Dr. Kabat-Zinn Alternate