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. Also don’t hesitate to reach out to mindfulnesslab@osumc.edu with any questions!
- Do the Body Scan guided meditation six times before we meet again. Don’t expect to feel anything in particular from listening to the guidance. In fact, give up all expectations about it. Just let your experience be your experience. Don’t judge it. Just keep doing it, and we’ll talk about it next week. Record each time you listen to the Body Scan guided meditation. Also, make a note of anything that comes up in the home practice so that we can talk about it at the next session.
- Choose one routine activity in your daily life and make a deliberate effort to bring moment-to-moment awareness to that activity each time you do it, just as we did in the raisin awareness exercise. Possibilities include waking up in the morning, brushing your teeth, showering, drying your body, getting dressed, eating, driving, taking out the garbage, shopping, and so on. Simply zero in on knowing what you are doing as you are actually doing it.
- Eat at least one meal “mindfully,” in the way that you ate the raisin. Note any other times when you find yourself able to notice what you eat in the same way you noticed the raisin.
– The OSU MBCT Team
Body Scan:
Long
Dr. King (Tony)
Link for Download – Long Body Scan Dr. King
Dr. Sophie Lazarus
Link for Download – Long Body Scan Dr. Lazarus
Short
Dr. Sophie Lazarus
Link for Download – Short Body Scan Dr. Lazarus
Raisin Exercise:
Dr. Anthony King