Bring mindfulness to routine activities (brushing teeth, showering, etc.)
optional: Full Catastrophe Living Chapters 3, 4
Week 3:
Alternate Body Scan with Yoga I 6 days this week
Sitting Meditation with breath awareness, 5-15 minutes each day
Unpleasant Events Calendar (one entry for each day)
Try to "capture" your moments. Be aware of what pulls you off center and into "autopilot."
optional: Full Catastrophe Living Chapter 6
Week 4:
Alternate Body Scan with Yoga I
6 days this week Sitting Meditation with breath & body awareness, 5-15 min./day
Be aware of stress reactions, feeling stuck, shutting off to what is.
optional: Full Catastrophe Living Chapters 17, 18, 19
Week 5:
Alternate Sitting Meditation Body Scan, Yoga I or II
Difficult Communications Calendar (one entry for each day)
Be aware of moments of reacting to stressors, explore options for responding creatively, use breath to center and slow things down
optional: Full Catastrophe Living, Chapters 20, 24
Week 6:
Alternate Sitting Meditation with Body Scan, Yoga I or II
Pay attention to what you put into your body, where it comes from, how much you eat, why, its effects on you. Expand this awareness to everything you take in, through all your senses (your "diet" of media, music, TV, violence, etc.)
optional: Full Catastrophe Living Chapters 28, 29, 31
Week 7:
No tapes! Practice formally 45-60 mins./day on your own
Bring as much mindfulness as possible to whatever you do or whatever happens throughout the day
optional: Full Catastrophe Living, Chapters 33, 34, 35