MINDFULNESS EXERCISES
Formal MBSR Mindfulness Practices
Mindfulness Exercises
Welcome to mindfulness exercises.
the mindfulness-based program, included in your mindfulness-based stress reduction 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 be, more often in the peaceful and powerful present moment.
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 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 any thing, only to bring a nonjudgmental awareness to them. The changes happen naturally, as they are experienced in a 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
G Ross Clark
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