WEEK 1
In the stress clinic, we find that those people who come with a skeptical but open attitude do the best. Their attitude is “I don’t know whether this will work or not, I have my doubts, but I am going to give it my best shot and see what happens.” ~ Jon Kabat - Zinn
Please watch this video or listen on your Smart Phone, 1x/day
1 MINUTE MEDITATION
https://www.youtube.com/watch?v=0fcdv0kFVMsat least once during the week. (each video less than 5 minutes each)
~ "What is Mindfulness" ~
https://www.youtube.com/watch?v=xoLQ3qkh0w0
~ "Befriending Our Bodies" ~
https://www.youtube.com/watch?v=eFAsnamhlEE
THE ATTITUDINAL FOUNDATION OF MINDFULNESS PRACTICE
1. Non-judging
If we are to find a more effective way of handling the stress in our
lives, the first thing we will need to do is to be aware of the
automatic judgments so that we can see through out own prejudices and
fears and liberate ourselves from their tyranny.
2. Patience
In the same way we cultivate patience toward our own minds and bodies
when practicing mindfulness. We intentionally remind ourselves that
there is no need to be impatient with ourselves because we find the mind
judging all the time, or because we are tense or agitated or
frightened, or because we have been practicing for some time and nothing
positive seems to have happened. We give ourselves room to have these
experiences. Why? Because we are having them anyway! When they come up,
they are our reality, they are part of our life unfolding in this
moment.
3. Beginner’s Mind
We tend to take the ordinary for
granted and fail to grasp the extraordinariness of the ordinary. To see
the richness of the present moment, we need to cultivate what had been
called “beginner’s mind,” a mind that is willing to see everything as if
for the first time.
4. Trust
It is important to be open
and receptive what you can learn from other sources, but ultimately you
still have to live your own life, every moment of it. In practicing
mindfulness, you are practicing taking responsibility for being yourself
and learning to listen and trust your own being.
5. Non-striving
As you will see shortly, in the meditative domain, the best way to
achieve your own goals is to back off from striving for results and
instead to start focusing carefully on seeing and accepting things as
they are, moment by moment. With patience and regular practice, movement
toward your goals will take place by itself. This movement becomes an
unfolding that you are inviting to happen within you.
6. Acceptance
Acceptance as we are speaking of it simply means that you have come
around to a willingness to see things as they are. This attitude sets
the stage for acting appropriately in you life, no matter what is
happening.
7. Letting Go
Letting go is a way of
letting things be, of accepting things as they are. When we observe our
own mind grasping and pushing away, we remind ourselves to let go of
those impulses on purpose, just to see what will happen if we do. When
we find ourselves judging our own experience, we let go of those judging
thoughts.
YOGA POSES TO PRACTICE:
CHILD'S POSE
arms outstretched
arms at your side
arms above your head
TREE POSE