MBSR Guided Practices
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Body Scan
We spend so much time in our minds – thinking, planning, fantasizing – that we can forget the body has a wisdom all of its own. The Body Scan practice provides the opportunity to experience the felt sensations of the body exactly as they are, moment to moment with kindness and curiosity.
Listen to audio below:
Introduction to Body Scan
Instructor: Aleeze Moss (1:56)
Instructor: Bonnie Butler (2:58)
Instructor: Diane Reibel (2:26)
Instructor: Heidi Kuehn (2:17)
Instructor: Jamie Roberts (2:38)
Instructor: Robin Boudette (2:49)
Body Scan
Instructor: Aleeze Moss (24:57)
Instructor: Bonnie Butler (27:53)
Instructor: Diane Reibel (23:37)
Instructor: Heidi Kuehn (22:28)
Instructor: Jamie Roberts (25:24)
Instructor: Robin Boudette (22:06)
Sitting Meditation – Awareness of Breath
In this practice, we rest our attention on the sensations of the breath moment by moment. We train our attention by noticing when it wanders away and then without judgment bringing it back to the sensations of breathing. This allows us to cultivate the ability to be present, not only in the formal meditation practice, but in our daily lives.
Listen to audio below:
Introduction to Sitting Meditation
Instructor: Aleeze Moss (1:58)
Instructor: Bonnie Butler (1:57)
Instructor: Diane Reibel (1:44)
Instructor: Heidi Kuehn (1:43)
Instructor: Jamie Roberts (1:47)
Instructor: Robin Boudette (1:40)
Sitting Meditation
Instructor: Aleeze Moss (24:00)
Instructor: Bonnie Butler (25:00)
Instructor: Diane Reibel (23:44)
Instructor: Heidi Kuehn (24:12)
Instructor: Jamie Roberts (23:52)
Instructor: Robin Boudette (25:52)
Mindful Yoga
In this practice of mindful movement, you will be guided through a series of gentle stretches. The emphasis is on cultivating awareness rather than moving in any ideal way. Being aware of body sensations, thoughts and feelings with an open, curious and nonjudgmental attitude.
Listen to audio below:
Introduction to Mindful Yoga
Instructor: Aleeze Moss (2:13)
Instructor: Bonnie Butler (1:10)
Instructor: Diane Reibel (2:06)
Instructor: Heidi Kuehn (2:10)
Instructor: Jamie Roberts (1:56)
Instructor: Robin Boudette (2:17)
Mindful Yoga
Instructor: Aleeze Moss (24:00)
Instructor: Bonnie Butler (32:22)
Instructor: Diane Reibel (28:17)
Instructor: Heidi Kuehn (23:39)
Instructor: Jamie Roberts (27:24)
Instructor: Robin Boudette (29:54)
Expanding Awareness
This practice cultivates an open, spacious awareness. It begins with attention on the breath, expands to awareness of body sensations, sounds, thoughts, emotions, and then opens to all of these. Being with the unfolding of experience moment by moment, with an attitude of curiosity and kindness.
Listen to audio below:
Introduction to Expanding Awareness
Instructor: Aleeze Moss (2:01)
Instructor: Bonnie Butler (1:46)
Instructor: Diane Reibel (2:03)
Instructor: Heidi Kuehn (1:57)
Instructor: Jamie Roberts (1:56)
Instructor: Robin Boudette (2:24)
Expanding Awareness
Instructor: Aleeze Moss (29:30)
Instructor: Bonnie Butler (32:00)
Instructor: Diane Reibel (29:11)
Instructor: Heidi Kuehn (28:59)
Instructor: Jamie Roberts (28:35)
Instructor: Robin Boudette (32:35)
Loving Kindness
The intention of kindness runs throughout the mindfulness practices. In this formal practice, we are explicitly nurturing the qualities of kindness and friendliness toward ourselves and others. Cultivating these wholesome qualities in meditation inclines us to express them more fully in our lives.
Listen to audio below:
Introduction to Loving Kindness Meditation
Instructor: Aleeze Moss (1:52)
Instructor: Bonnie Butler (2:11)
Instructor: Diane Reibel (1:51)
Instructor: Heidi Kuehn (1:38)
Instructor: Jamie Roberts (1:48)
Loving Kindness Meditation
Instructor: Aleeze Moss (12:11)
Instructor: Bonnie Butler (12:44)
Instructor: Diane Reibel (11:54)
Instructor: Heidi Kuehn (11:58)
Instructor: Jamie Roberts (12:52)
Videos
Follow along with these mindfulness-based stress reduction guided practices, including mindful standing yoga, mindful chair yoga, mindful Qigong, and mindful body scan.