AI-Gem, MBSR-9-Modules (good)

AI-Gem, MBSR-9-Modules

  • Module 1: Foundations of Mindful Living

    Focus: Introduction to mindfulness and reducing stress
    Includes:

    • Opening meditation (3 min)
    • Overview of the 9 Attitudes of Mindfulness
    • Guidelines for participation
    • Gentle Yoga: Standing (16 min)
    • Eating Meditation: The Raisin Exercise
    • Guided Breathing Practice
    • Full Body Scan (42–45 min)
    • Exploring Emotional Difficulties
    • Summary, Assignments, Closing Meditation (10 min)

    Module 2: Creative Responding to Life

    Focus: Reactivity vs. responsiveness through mindfulness
    Includes:

    • Non-Judging attitude exploration
    • Body Scan practice
    • Physical pain & emotional difficulty awareness
    • Breathing meditation (15 min)
    • Yoga practice (Standing)
    • Pleasant Events Awareness Assignment
    • Closing Meditation (9 min)

    Module 3: The Power of Being Present

    Focus: Deepening presence and patience
    Includes:

    • Walking meditation (10 min)
    • Lying down yoga (16 min)
    • Breathing awareness practice (15 min)
    • Emotional pain: Guided meditations and talks
    • Reflections on patience
    • Summary, Unpleasant Events Assignment
    • Closing Meditation (13 min)

    Module 4: Seeing the Shadow of Stress

    Focus: Beginner’s mind, stress awareness, and body systems
    Includes:

    • Body Scan (16 min)
    • Yoga: Standing (17 min)
    • Sitting meditation (16 min)
    • Inner stress awareness and journaling
    • How stressed are you? assignment
    • Closing Meditation (19 min)

    Module 5: Creating Space and Making Choices

    Focus: Trust, choiceless awareness, and resilience
    Includes:

    • Trust as a mindfulness attitude
    • Long-form yoga options (43–45 min)
    • Choiceless awareness meditation
    • Becoming unstuck
    • Midway progress assessment
    • Closing Meditation (14 min)

    Module 6: Working with Difficulty and Communication

    Focus: Non-striving, people stress, and conscious communication
    Includes:

    • Review of Objects of Awareness
    • Communication exercises and Assertiveness training
    • Aikido philosophy and conflict response
    • Self-Retreat introduction and documents
    • Closing Meditation (12 min)
    • Bonus: Ethics Talk (JKZ)

    Module 7: Self-Kindness and Letting Go

    Focus: Letting go, difficult emotions, and kindness
    Includes:

    • Letting go meditation
    • Difficult emotions exploration
    • Yoga practices (morning/evening, short/long)
    • Brain and happiness talks
    • Guided Meditation: Awareness of experience
    • Summary and Assignments
    • Closing Meditation (12 min)

    Module 8: Living the Practice for Life

    Focus: Integration, gratitude, and long-term commitment
    Includes:

    • Gratitude practice
    • Body scan & yoga refreshers
    • Loving-kindness meditation (40 min)
    • Final assessment
    • Summary and final assignments
    • Closing Meditation (8 min)

    Module 9: Self-Guided Retreat

    Focus: Deep immersion in formal practices
    Includes:

    • Full-day home retreat schedule
    • Extended meditations: Sitting, Yoga, Walking
    • Talks: Acceptance, Non-Harming, Mind & Heart
    • Practices: Healing Lake, Whole Body Awareness
    • Talk: Why MBSR? and final guided awareness