Resources for MBSM course

Week 7

Course notes

Reading

Practice

Instructions on how to practice gratitude meditation (PDF 48 kB)

Gratitude meditation [12:37 minutes]

Week 6

Course notes

Reading

Mindfulness practice

Meditation on noticing the still and silent background of awareness [6:58 minutes]

Mindfulness-based stillness meditation, short version [11:40 minutes]

Week 5

Course notes

Reading

Mindfulness practice

Instructions – mindfulness meditation including emotions (PDF 48 kB)

Mindfulness meditation including emotions (9:54 minutes)

Mindfulness meditation including the body and emotions (15:06 minutes)

Week 4

Course notes

Reading

Mindfulness practice

Instructions – mindfulness meditation with the 4 access points (PDF 48 kB)

Guided mindfulness meditation with the 4 access points (11:24 minutes)

Week 3

Course notes

Reading

Mindfulness practice

Instructions – short mindfulness meditation (PDF 40 kB)

Guided mindfulness meditation (10:06 minutes)

Guided mindfulness meditation (5:12 minutes)

Week 2

Course notes

Reading

 

Week 1

Course notes

Reading

Instructions for relaxation practices

Guided relaxation practices

If you’d prefer to be guided through the practices, feel free to use these recordings.

Rapid relaxation (5:33 minutes)

Relaxing body scan (11:47 minutes)