2.01 Outline – text
“The pivotal role of self-responsibility”
This 2.5 hour lesson includes:
- Experiential mindfulness training and skill development
- The pivotal role of self-responsibility in the positive development of short and long-term goals.
- Focused reflection concerning the role of perception and conditioning in the appraisal and assessment of stress.
- Home practice is assigned with an emphasis on the regular daily practice of the body scan for a second week, plus introduction of short periods of sitting meditation and the application and integration of mindfulness in everyday life.
Perception: how we see things (or don’t see them) will determine in large how we will respond to them. This ties in with how we see our participation in the program:
- How we see our pain and illness.
- How we see the stress and anxiety in our lives.
- How our perceptions will set the level of commitment we bring to this mindfulness program.
- The principle that “It’s not the stressors per se, but how we handle them” which influences the short and long-term health effects.
Typical Class Sequence:
- Stop & Drop
- Body Scan
- Standing Yoga
- Breath Awareness
- Reflecting on our experience of the body scan.
- How successful are we in making the time for it.
- What problems were encountered, i.e. sleepiness, boredom
- how were the problems worked with or not
- What are we learning (seeing) about ourselves from it, if anything.
We see the universality of the busy mind and the potential of working with it.
The coming back is as much a part of the meditation as the staying on the object of attention.
Mindfulness training is the repeated recognition & acceptance of what is happening in our body and mind.
We note where the mind goes and what is on one’s mind; emphasize the importance of not repressing and suppressing thoughts or feelings.
A new way of learning:
“The best way to get somewhere in meditation, is not try to get anywhere…rather just let go.”
The body has its own language and its own intelligence. The possible breakthrough “aha!” experience. (Connect this theme to practicing the body scan.)
- What it was like to eat one meal mindfully?
- What was our relationship with food this week?
We Examine, the experience of working with the 9 dots and the theme. We consider expanding the field of awareness in problem solving and recognizing behavioral, cognitive and emotional patterns that arise when working with difficulties.
(Option: Consider different ways of seeing or not seeing and “Upstream/Downstream” article as a reflection on intervention and self-care.)
The introduction of sitting meditation with awareness of breathing as primary object of attention.
Awareness of breathing meditation.
- Body Scan recording ~ 6 times per week
- Awareness of breathing sitting meditation: 10-15 minutes per day.
- Home Practice Manual: fill out Pleasant Events Calendar for the week -one entry per day.
- Mindfulness of routine activities: brushing teeth, washing dishes, taking a shower, taking out garbage, shopping, reading to kids, eating.
- Stopping & Dropping