Home Practices* I. Formal Mindfulness Practice (more than 5 minutes) II. Less Formal Mindfulness Practice (less than 5 minutes) III. Informal Mindfulness Practice (various moments during the day) I. FORMAL MINDFULNESS Design a daily routine that includes 2 or 3 practices per day totaling 30-60 minutes of combined practice per day 1. Body Scan Practice sitting or lying down 20-40 minutes 2. Gentle Yoga Practice lying down yoga, chair yoga, or standing yoga 20-40 minutes 3. Sitting Meditation Practice awareness of breathing or expanded awareness 10-20 minutes 4. Walking Meditation Practice indoors or outdoors 10-20 minutes *Medical Disclaimer: The content of this handout is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information for diagnosing or treating any medical or health condition. Always work within your own range of limits and abilities. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider before, during or after using these suggested practices. Limitation of Liability: You agree to hold harmless Mark A. Dannenfelser, the Mindfulness Center of Atlanta, Dannenfelser & Associates, PC and its affiliates and their officers, directors, employees and volunteers from all claims relating to this information. Page 1 of 7
II. LESS FORMAL MINDFULNESS Six Point Body Scan (3-5 minutes) Noticing your position, whether sitting, reclining, or standing Bringing heartfelt attention into simply feeling the body as it is. Feeling the sensations as they are presenting in this moment. Accepting them as they are, breathing, feeling, resting into what is. Once you feel a sense of being in touch with your body and being connected to it try the Six Point Body Scan: Feet, Knees, Hips, Belly/Back, Heart, Face 1. Bringing awareness into the feet, noticing any and all sensations for 3-5 full breaths 2. Bringing awareness into the knees, noticing any and all sensations for 3-5 full breaths 3. Bringing awareness into the hips, noticing any and all sensations for 3-5 full breaths 4. Bringing awareness to the belly and lower back, noticing any and all sensations for 3-5 full breaths 5. Bringing awareness to the heart center, noticing any and all sensations for 3-5 full breaths 6. Bringing awareness to the face, noticing any and all sensations for 3-5 full breaths Ending the session with a full awareness stretching, feeling all the sensations of stretching...then resting into stillness for at least 3-5 full breaths...simply being with sensations, breathing, the unfolding of the present moment in the body UW Health Integrative Medicine Mindfulness Program Page 2 of 7
Three-Minute Breathing Space meditation Step 1: Becoming Aware (for 1 minute) Deliberately adopt an erect and dignified posture, whether sitting or standing. If possible, close your eyes. Then bring your awareness to your inner experience and acknowledge it, asking: what is my experience right now? What thoughts are going through the mind? As best you can, acknowledge thoughts as mental events. What feelings are here? Turn toward any sense of discomfort or unpleasant feelings, acknowledging them without trying to make them different from how you find them. What body sensations are here right now? Perhaps quickly scan the body to pick up any sensations of tightness or bracing, acknowledging the sensations, but, once again, not trying to change them in any way. Step 2: Focusing Attention (for 1 minute) Now, redirecting the attention to a narrow spotlight on the physical sensations of the breath, move in close to the physical sensations of the breath in the abdomen expanding as the breath comes in and falling back as the breath goes out. Follow the breath all the way in and all the way out. Use each breath as an opportunity to anchor yourself into the present. And if the mind wanders, gently escort the attention back to the breath. Step 3: Expanding Awareness (for 1 minute) Now, expand the field of awareness around the breathing so that it includes a sense of the body as a whole, your posture and facial expression, as if the whole body was breathing. If you become aware of any sensations of discomfort or tension, feel free to bring your focus of attention right in to the intensity by imagining that the breath could move into and around the sensations. In this, you are helping to explore the sensations, befriending them, rather than trying to change them in any way. If they stop pulling for your attention, return to sitting, aware of the whole body, moment by moment. The Hourglass Shape of the Breathing Space It is helpful to view your awareness during the Breathing Space as forming the shape of an hourglass. The wide opening at the top of an hourglass is like the first step of the Breathing Space. In this, you purposely become aware and gently acknowledge whatever is entering and leaving your mind. The second step of the Breathing Space is like the narrowing of the hourglass s neck. It s where you focus your attention on the breath in the lower abdomen. You focus on the physical sensations of breathing, gently coaxing the mind back to the breath when it wanders away, noticing when the mind engages in thoughts, emotions or physical sensations. This helps to anchor the mind grounding you back in the present moment. The third step of the Breathing Space is like the broadening base of an hourglass. In this, you open your awareness. In this opening, you are opening to life as it is, preparing yourself for the next moments of your day. Here you are, gently but firmly, reaffirming a sense that you have a place in the world your whole mind-body, just as it is, in all its peace, dignity and completeness. (2011-10-25). Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (p. 132-134). Kindle Edition. Page 3 of 7
1:2 Breathing Exercise (The Long Exhale) This 1:2 breathing practice, which involves gradually increasing your exhalation until it is twice the length of your inhalation, relaxes the nervous system. Benefits: Can reduce insomnia, sleep disturbances, and anxiety. Try it: Before bedtime to help support sleep, in the middle of the night when you're struggling with insomnia, or at any time of the day to calm stress or anxiety. (In general, it is best to avoid practicing 1:2 breathing first thing in the morning unless you're experiencing anxiety. The relaxing effects of the practice tend to make it more difficult to get up and go on with your day.) How to: Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place a palm on the abdomen and take a few relaxed breaths, feeling the abdomen expand on the inhalation and gently contract on the exhalation. With your palm on your abdomen, mentally count the length of each inhalation and exhalation for several more breaths. If the inhalation is longer than the exhalation, you can begin to make them the same length over the next few breaths. Once your inhalation and exhalation are equal, gradually increase the length of your exhalation by 1 to 2 seconds by gently contracting the abdomen. As long as the breath feels smooth and relaxed, continue to gradually increase the exhalation by 1 to 2 seconds once every few breaths. Make sure you experience no strain as the exhalation increases and keep going until your exhalation is up to twice the length of the inhalation, but not beyond. For example, if your inhalation is comfortably 4 seconds, do not increase the length of your exhalation to more than 8 seconds. Keep in mind that even an exhalation that is only slightly longer than the inhalation can induce a calming effect, so take care that you don't push yourself beyond your capacity. (If you do, you'll likely activate the sympathetic nervous system, or stress response, and feel agitated rather than calm.) If your breath feels uncomfortable or short, or if you're gasping on the next inhalation, back off to a ratio that is more comfortable for 8 to 12 breaths. Then finish your practice with 6 to 8 natural, relaxed breaths. By Kate Holcombe, founder and president of the nonprofit Healing Yoga Foundation in San Francisco. Adapted by Mark A. Dannenfelser, LPC Sky Meditation: Connecting With Your Natural Spaciousness Here is a practice you can engage with many times in your day in order to connect to your natural spaciousness. As your day opens and moves along, there is the tendency to get lost in personal agendas, tasks, and concerns. Above your head is a source for remembering and connecting with your natural spaciousness the sky. The sky is a resource you can attentively receive in any given moment. When you look out a window or step outdoors, the sky is there. What do you see? What mood does this view evoke for you? Pause and take it in. Notice how the qualities you see affect your mood and bodily experience. Do you feel you can see forever with miles of a clear blue canopy above? Is it awash with tones of grey? Do you sense stillness or movement? How does the wind play with the clouds? How many colors are you aware of as you glance upwards? Allow this moment to be an interval of spaciousness that can give room to all you need to attend to. Try the night sky too. Florence Meleo-Meyer, U.Mass Medical Center Page 4 of 7
1. Start the day with mindfulness III. INFORMAL MINDFULNESS When you open your eyes, gently pause and take 3-5 deliberate breaths. This is your chance to reconnect with your body. If you feel tired, anxious, unhappy or in any way distressed, see these feelings and thoughts as mental events condensing and dissolving in the space of awareness. If your body aches, recognize these sensations as sensations. See if you can accept all of your thoughts, feelings and sensations in a gentle way; with an openness to whatever is there in that particular moment, without judgement. Scan the body for a minute or two, or focus on the breath, or do some gentle stretches before getting out of bed. 2. Befriend your feelings Whatever you feel, as best you can, see if you can bring an open and kindhearted awareness to all of your feelings. Roll out the welcome mat to even your most painful thoughts, such as fatigue, fear, frustration, loss, guilt or sadness. Be open and curious to whatever presents itself. This may diffuse your automatic reactions and transform a cascade of reactions into a series of choices. 3. Mindful activities Whatever you are doing, see if you can remain mindful throughout as much of the event as possible. For example, when you are washing dishes, try to feel the water, the plates and the fluctuating sensations in your hands. When you are outside, look around and observe the sights, sounds and smells of the world around you. Can you feel the pavement through your shoes? Can you taste or smell the air? Can you feel the breeze moving through your hair and caressing your skin? Link your doing with being present. 4. Gradually Increase your level of exercise Walking, cycling, gardening, going to the gym anything physical can be useful as a tool for being in touch with your body. See if you can bring a mindful and curious attitude to your body as you exercise. Notice the thoughts and feelings as they arise. Pay close attention if you feel the need to grit your teeth or you start to feel the first stirrings of aversion or other negative thoughts or sensations. See if you can gently observe the sensations as they unfold. Breathe with, and into, their intensity. Gently increase the length and intensity of your exercises, but always try and remain mindful. Your exercise might increase some tension in your body. By becoming aware; by noticing it, you create the opportunity to reduce the simple, automatic reaction to the tension, which is more likely to stimulate the fight or flight mode. Breath through your nose while exercising. Deep nostril breathing can help activate the parasympathetic nervous system, which moderates the heart rate, calms the body, and establishes an experience of comfort, even while being engaged in dynamic activity. See if you can challenge the physical demand on the body without stressing the mind. Page 5 of 7
5. Remember the breath The breath is always there for you. It anchors you in the present. It is like a good friend. It reminds you that you are OK just as you are. Set aside certain moments in the day (at least 3 times per day), say in the morning, at mid-day, and before bed; or just before breakfast, lunch and dinner; or whenever you are at a stop light ). Use these times as touchstone moments when you intentionally and consciously take 3 belly breaths. Slowly inhale so that the abdomen expands, and slowly exhale so that the abdomen recedes. Mentally count the in-breath and progressively extend the out-breath until it is eventually twice as long as the in-breath. If you like, you can place your hand on the abdomen and feel it rising and falling. There may be mild sensations of stretching as the abdomen gently rises with each in-breath, and there may be different sensations as the abdomen falls with each out-breath. For the full duration of each inbreath and the full duration of each out-breath, be fully alive to the sensations of breathing. 6. Recall your intention If you ve got this far into the program, then you probably already know why you wish to continue practicing mindfulness, but it is, nonetheless, important to ask, really ask, why it might be important, based on your experience of mindfulness, to continue cultivating it. A good way of doing this is to close your eyes and imagine dropping a stone down a deep well. The stone represents the question: What is it that is most important to me in my life that this practice could help with? Sense the stone dropping down into and beneath the surface of the water. There s no rush to find answers. If one answer comes, let the stone fall further see if other answers come. When you hear some answers even if they re only tentative take some time to reflect, then write them on a postcard or piece of paper, or on your mobile device so that you can return to it. Check in on your little list and return to asking the question with some regularity, say each Monday morning, or on the first day of each month. (2011-10-25). Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (p. 244-246). Kindle Edition. Adapted for the MBSR and MBCC programs by Mark Dannenfelser, 2014 FORMAL PRACTICES Personal Action Plan Wednesday Thursday Friday Saturday Sunday Monday LESS FORMAL PRACTICES INFORMAL PRACTICES ADDITIONAL SUPPORTS Page 6 of 7
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