Summary of Mindfulness Based Stress Reduction 8 Week Practice
(Full Catastrophe Living, Jon Kabat-Zinn)
If you don't have the book or can't do the course in person, you can use this outline as a guide or use this free self guided course (the links provided can also be used or you can use another resource, Google, YouTube, etc., for the practices listed)(try to do the practice 6 days per week):
"You don't have to like the practices, just do them and get through the 8 weeks and see how you feel"
In addition to the formal practices, incorporate mindfulness throughout the day with informal practices.
Before starting, become familiar with attitudinal factors of mindfulness (non-judging, patience, beginner's mind, trust, non-striving, acceptance, letting go).
Weeks 1 and 2: raisin meditation (at start or early week 1), body scan meditation for 45 minutes, breathing meditation for 10 minutes at a separate time, informal mindfulness practices (continue throughout program)
Weeks 3 and 4: alternate the body scan with Yoga daily for 45 minutes (possible alternatives to Yoga: mindful movement meditation, Tai Chi, Qigong, etc.)
Weeks 5 and 6: formal mindfulness meditation (breath or other) alternating daily with Yoga for 45 minutes per day (possible alternatives to Yoga: mindful movement meditation, Tai Chi, Qigong, etc.); also experiment with walking meditation or other mindful movements
Week 7: 45 minutes of your choice of any of the above practices, as part of a plan for a sustainable mindfulness practice
Week 8: 45 minutes of any of the above but at least two days of body scan meditation and incorporation of mindful movement, Yoga, or walking scheduled to whatever feels best for you