Mindfulness Exercises by Jon Kabat-Zinn

Formal MBSR Mindfulness Practices

Mindfulness Exercises

Welcome to mindfulness exercises.  These are Mindfulness-Based Stress Reduction (MBSR) exercises. Created at the University of Massachusetts by Jon Kabat-Zinn.

They are included in your MBSR Training program.

Listed below are the formal Mindfulness-Based Stress Reduction mindfulness practices of Scanning, Breathing & Mindfulness Meditation.

Purpose:

The purpose of formal mindfulness exercises. Is to provide the mindfulness skills that make us happier.

First:

We scan the sensations present in the body:

• Body Scan Practice

Next:

We become aware of the sensations of breathing:

• Breathing Practice

Last:

We explore the body with gentle stretching and kindness:

• Standing Up Yoga

• Lying Down Yoga

What are some mindfulness exercises?

Mindfulness is the practice of remembering to bring our attention back into the present moment sensations of the body. By grounding back into the present moment sensations of the body, we can safely observe our thoughts and emotions.

Stopping & Dropping

We use the term “Stopping & Dropping” as a way of remembering to “Stop” mentally holding on to negative thoughts and emotions.
The term “Dropping” gives our attention a place to go, by dropping down into the safe sensations of the body.

Body Scanning

When we practice the body scan, we are developing the ability to be more aware of our body’s present state of being. We do not try to change anything, only to bring a non-judgmental awareness to them. The changes happen naturally, as they are experienced in an attitude of interest and caring. In this way, our nervous system is rebalanced without effort for great health and happiness.

Gentle Movements

Mindful movement practice allows us to feel back into our body in a gentle and caring way.

Mindfulness Training Online:

What are the benefits of online Mindfulness-Based Stress Reduction training?

This web-based version of M.B.S.R. is designed to give those who would otherwise be unable to attend an MBSR course in person the opportunity to learn and practice the mindfulness exercises of the body scan, mindfulness meditation, and gentle yoga.

The course is a blend of meditation, body awareness, and yoga: learning through practice and discussion how our body handles (and can resolve) stress neurologically. Through participation in this course, participants learn to increase their ability to:

• Calmness, Clarity, and Choices
• Be fully present and alive in this moment
• Cope with stress, pain, and the challenges of everyday life

More Mindfulness- https://themindfulcoach.com/

Respectfully,
Heidi & Ross

Please, BookMark. 

G Ross Clark C.C.P.,
Waterloo, Ontario, Canada,
Email- TheMindfulCoach@gmail.com,
Training- MBSRtraining.com