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Magnetic Numbers

THE SESSIONS
Weekly Formal & Informal Practices

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This is a session-by-session guide to practices, exercises and resources to complete for the IM2 MBSR program. Each session stands alone as a learning module that addresses specific aspects of stress and overwhelm. The sessions work together to address daily stress as each participant discovers their own way and explores their innate wisdom in navigating the stress experience. Items in red blow are selectable pdfs to support your practice. 
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*Important: Please don't do mindful practices while driving or during tasks the require your full attention.*
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**Practice begins at 60%, explores limits, yet never exceed them**

 ORIENTATION

After Orientation This Week
 Formal Practice 
  • Try a few 5 to 10 minute AOB practices (recordings in Practice Resources) or Focused Attention practice (no recording) this week.​
  • Try a few of the movements you remember from the orientation. 
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Informal Practice
  • Journal or use the Practice Notes to track practice your practice experience.
  • Bringing 3 raisins or other small fruit to Session One next week.
If trying mindful movement, please
view this video on practicing safely
Kundalini Yoga Outside

Session One

After Session One This Week
 
Formal Practice
  • Body Scan recording for 30-45 minutes 6 days this week. Journal or use Practice Notes to track your experience.
  • Eat one meal/snack mindfully this week, focusing attention on the food. 
Informal Practice 
  • Try the  9 Dots Puzzle and/or Word Search. Notice your approach and thoughts, emotions and attitudes that come up.
  • Check-in Practice: Throughout the day, pause to notice physical, mental, or emotional sensations.  
Optional: Try a few mindful movement practices learned in session to connect with your body in the moment. 
 
FCL Chapters 1-3 & 10.
Planting a Tree

Session Two

      After Session Two This Week

 Formal Practice
  • Practice Body Scan for 30-45 minutes 6 days this week.
  • Practice AOB or Focused Attention 10-15 mins. each day (use recordings if needed).
Journal or use Practice Notes to track your experience
 
Informal Practice
  • Fill out Pleasant Events Calendar each day this week.
  • Choose one brief, routine activity to bring full awareness to this week: brushing teeth, taking a shower, feeding a pet, making tea, etc.
Optional: Continue to explore mindful eating as you can this week.
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FCL Chapters 4-6 & 9.
Image by Brett Jordan

Session Three

After Session 3 This Week 
 
Formal Practice 
  • Alternating Body Scan and Floor Movement practice each day 30-45 minutes.
  • AOB 15-20 minutes each day.
Journal or use Practice Notes to track your experience.

Informal Practice 
  • Print & fill out Unpleasant Events Calendar for each day this week.
  • Bring awareness to moments in your day and notice what's happening in the body, mind, and heart. When are you operating on autopilot? Open to each new experience â€‹without needing to change anything.
Optional:
Try the Morning Qigong Video
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FCL Chapters 11-16
Gardening

Session Four

After Session 4 This Week  
 
Formal Practice
  • Alternate Body Scan with Mindful Movement for 30-45 minutes every other day for 6 days.
  • Sitting Practice for 15-20 minutes each day with attention to breath or anchor, body sensations, and whole body.
Journal or use Practice Notes to track your experience.
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Informal Practice 
  • Be aware of automatic reactions and behaviors during the week without needing to change them.
  • Being aware of feeling stuck or numbing in the moment.
  • Review Stress Information
Optional: Morning Qigong Video or mindful eating this week
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FCL Chapters 17-20. 
tree.jpg

Session Five

       After Session 5 This Week
 
Formal Practice
  • Alternating Sitting practice with with either standing Mindful Movement (Qigong or Yoga) or Body Scan for 30-45 minutes each day this week.
Journal or use Practice Notes to track your experience.

Informal Practice
  • Use the Difficult Communications Calendar for each day this week.
  •  for more conscious choices.can heighten awareness of reactions allowingBring awareness to reactivity by exploring options in responding, remembering anchors like the breath
Optional:
Try the STOP practice in the Practice Resources (Im2 Specials). 
 
FCL Chapters 24-32 (you choose).
Woman Alone in Forest

Session Six

After Session 6 This Week
 
Formal Practice
  • Alternating Sitting Practice with Body Scan or any Mindful Movement practice (standing, sitting, or laying down) for 30-45 minutes each day.   
Journal or use Practice Notesto track your experience.
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Informal Practice 
  • Eat one meal/snack mindfully.
  • Bring awareness to things that you take in this week (food, media, conversations, etc). Notice if you are attached or addicted to any behaviors or are in autopilot mode. What happens if you shift to a more mindful approach? 
  • Go to Practice Retreat and review Preparing for Practice Retreat video (see below). 
 
FCL Chapters 7 and 8.
Compass

PRACTICE RETREAT

​(Mostly in silence)

Preparing for the Retreat
  • Please dress comfortably, having layers available. Sweats or workout clothes are possible options.
  • If online, discovering a place where you won't be disturbed, turning off the phone, and covering any clocks. Preparing your lunch in advance may be helpful. Make sure your computer is plugged in.
  • If in-person and you have specific dietary requirements, please let us know in advance.
  • If in-person or online, deciding on the things you want for the day, such as a yoga mat, a cushion for sitting, a blanket, pillows, a water bottle, extra socks or clothes, a hat, sunglasses for outside practices, and  other comfort items. 
  • Lunch will be a 60 to 75 minute practice of exploring our food individually and a time of reflection and self inquiry, 
  • A Journal or notebook and pen may be helpful. 
  • We will be experiencing all of the practices that we have learned.  
Practicing After the Retreat
  • Immediately after the retreat, please take things slowly. Extended times of silence can make us feel more sensitive. 
  • In the coming week, either take practice slowly or perhaps even skip practice for a day. 
  • Interactions with others may be challenging and emotions may seem more present.
  • In a few days, compare how you feel with how you felt immediately after the retreat. Things often change, so note the changes as you become aware of them. 
  • ​Practice This Week:30-45 mins. each day of any practices that you wish - make it your own! All guided practices are located here.
Image by Becca Tapert

Session Seven

After Session 7 This Week
 
Formal Practice 
  • Choosing any practice for 30-45 mins.each day without recording. Go back to guided practices in the Practice Resources if needed.
Journal or use Practice Notes here to track your experience.
 
Informal Practice
  • Practicing informally by being aware and present each moment of the day . 
  • Bring a gift to share with the group next week. It can be an image, poem, a recipe or anything that's meaningful.
 
Session 8 often runs long!
 
FCL Chapters 21-23.
Tree Roots

Session Eight

 After Session 8 each and every day

Formal Practice
  • Go back to the recordings if you wish. Keep up the practice and make it your own.
  • Find other mindful practices and continue to make your practice dynamic and adaptable to change.​

Informal Practice
  • Continue to bring seamless attention to all moments in order to be more present in your life.
  • Show compassion for yourself and others when things don't turn out as you wish. 
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Optional:
Reread FCL or use it reference. 
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