Uploaded November 2024 | Updated September 2026, 1 day ago
First minute: Become aware of your inner experience: thoughts, feelings, emotional discomfort, sensations, acknowledge them, scan body for tightness and release.
Second minute: Gathering: focus on physical breath. The abdominal walls expanding and contracting. Follow the breath, anchor yourself with the breath. If the mind wanders off, go back to the abdominal breathing.
Third minute: Expanding: Expand your field of awreness to the body as a whole. Sensations of discomfort can be released with exhale. Use the breathing to guide negative sensations out.
I am NOT MBCT (Mindfulness Based cognitive therapy) certified. I've done the 8 week Mindfulness Based Stress reduction (MBSR) and the 8 week MBCT online courses. I am however a 34 year practitioner of Zen, Tibetan, and Theravadin meditation and did research on Buddhist meditation for mental health in my Doctorate course. I discovered MBCT and MBSR in doctorate research and it helps my patients when having them breath during acupuncture.
Readings from The Mindful Way Workbook by John Teasdale, Mark Williams, Zindel Segal, forward by Jon Kabat-Zinn.
First minute: Become aware of your inner experience: thoughts, feelings, emotional discomfort, sensations, acknowledge them, scan body for tightness and release.
Second minute: Gathering: focus on physical breath. The abdominal walls expanding and contracting. Follow the breath, anchor yourself with the breath. If the mind wanders off, go back to the abdominal breathing.
Third minute: Expanding: Expand your field of awreness to the body as a whole. Sensations of discomfort can be released with exhale. Use the breathing to guide negative sensations out.
I am NOT MBCT (Mindfulness Based cognitive therapy) certified. I've done the 8 week Mindfulness Based Stress reduction (MBSR) and the 8 week MBCT online courses. I am however a 34 year practitioner of Zen, Tibetan, and Theravadin meditation and did research on Buddhist meditation for mental health in my Doctorate course. I discovered MBCT and MBSR in doctorate research and it helps my patients when having them breath during acupuncture.
Readings from The Mindful Way Workbook by John Teasdale, Mark Williams, Zindel Segal, forward by Jon Kabat-Zinn.
