MBCT
Awareness of breathing (10 min)
Awareness of breathing-lying and sitting (20 min)
Awareness of breath and body+Intense physical sensations (30 min)
Mindful movement (35 min)
Breath, body, sounds, thoughts, emotions (30 min)
Three minute responsive breathing space
Breath, body, sounds, thoughts, emotions plus difficulty (35 min)
This practice invites the meditator to bring up a manageable concern or worry toward the end of the practice. The purpose of this meditation is to allow the practitioner to explore or investigate somewhat difficult emotions in a more settled state where possible. Think of it as a kind of rehearsal or internal exposure to managing problems in a contained setting. Please note that this practice is generally learned in a group setting with the support of mindfulness facilitators. This practice is in no way meant to serve as therapy in its own right. Should you move out of your Window of Tolerance while practising this meditation, please let go of the practice, open your eyes, get up and move around, get a drink of water, taking care of yourself as needed.
Mindful managing anxiety and uncertainty
Dropping anchor (6 min)
Progressive muscle relaxation (8 min)
Awareness of breathing practice (10 min)
Awareness of hearing practice (10 min)
Grow for youth