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Trunk ~ Branches - Limbs
Overview of Sessions 4, 5, and 6

Taking energy from our rooted practice, we move upward to understand the central structure of MBSR in stress reduction. Branching out, we begin to understand reactivity, response, stress, trauma and recovery. Sitting practice is the trunk-  steady and balanced, while mindful movement practices are branches and limbs that will support us throughout our life as we tap into our growing wisdom  

 

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Women Holding Hands

Session Four

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Preparing for Class 
  • Body Scan and Floor practice each day 30-45 mins.
  • AOB 15 mins. each day.
  • Journaling or using Practice Notes.
  • Eating one meal mindfully.
  • Unpleasant Events Calendar.
  • FCL Chapters 11-16.
Participating in Class
  • Opening Practice
  • Practicing Standing Mindful Movement.
  • Introducing Three-element sitting practice.
  • Reflecting in small groups.
  • Unpleasant Events sitting practice and discussion. 
  • Greenperson exercise: Locating Stress.
  • Discussing Stress and Reactivity.
  • Home Practice.
  • Closing Practice. 
Tree Hugger
Practicing After Class 
  • Alternating Body Scan/ Laying down mindful movement for 30-45 mins each day.
  • Sitting Practice for 15-20 mins. each day. 
  • Journaling or using Practice Notes here to track your experience.
  • Being aware of automatic reactions and behaviors.
  • Being aware of feeling stuck or numbing in the moment.
  • Review stress information here. 
  • FCL Chapters 17-20.
  • Optional: Morning Qigong 
  • Poetry from class here.
Session Four Practices
Body Scan 15 min Jerry
00:00 / 17:02
Body Scan 30 min Jerry
00:00 / 30:01
Body Scan 45 min Jerry
00:00 / 42:33
Floor Mindful Movement - Jerry - 40m
00:00 / 39:35
Sitting Practice - Jerry - 15 mins.
00:00 / 16:22
tree.jpg

Session Five

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Preparing for Class 
  • Body Scan/ Laying down mindful movement for 30-45 mins each day.
  • Sitting Practice for 20 mins. each day. Three-elements. 
  • Journaling or using Practice Notes.
  •  Being aware of automatic reactions and behaviors.
  • Being aware of feeling stuck, numbing, or sitting off in the moment.
  • Review stress information.
  • Fill out Midway Evaluation (link to be emailed) 
  • FCL Chapters 17-20.
Participating in Class
  • Opening Practice.
  • Practicing Standing Mindful Movement.
  • Practicing Sitting (5 elements).
  • Reflecting in small & large groups.
  • Discovering Responding & Recovering. 
  • Home Practice
  • Closing AOB Practice. 
Woman Alone in Forest
Practicing After Class 
  • Alternating Sitting practice with with either standing Mindful Movement or Body Scan for 30-45 mins. each day this week.
  • Journaling or using Practice Notes here to track your experience.
  • Filling in Difficult Communications Calendar here each day.
  • Bringing awareness to reactivity, exploring options in responding, and remembering anchors like the breath to help slow down and make more conscious choices.
  • FCL Chapters 24-32 (you choose).
  • Try Morning Qigong above.
Session Five Practices
Body Scan 30 min Jerry
00:00 / 30:01
Body Scan 45 min Jerry
00:00 / 42:33
Floor Mindful Movement - Jerry - 40m
00:00 / 39:35
Sitting Practice - Jerry 45 mins.
00:00 / 40:25
Sitting Practice - Jerry 30 min
00:00 / 30:44
Image by Becca Tapert

Session Six

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Preparing for Class 
  • Alternating Sitting practice with either standing Mindful Movement or Body Scan for 30-45 mins. each day this week.
  • Journaling or using Practice Notes.
  • Eating one meal mindfully.
  • Filling in Difficult Communications.
  • Bringing awareness to reactivity, exploring options in responding, and remembering anchors like the breath to help slow down.
  • FCL Chapters 24-32 (you choose).
Participating in Class
  • Opening Practice. 
  • Practicing Standing Mindful Movement.
  • Sitting Practice with more silence. 
  • Reflecting 2-1-2 in small groups.
  • Communications videos - you decide!
  • Reflecting in large group.
  • Home Practice
  • Closing Practice. 
Tree Roots
Practicing After Class 
  • Alternating Sitting Practice with Body Scan or any Mindful Movement practice for 30-45 mins. each day. Can include Morning Qigong above.  
  • Journaling or using Practice Notes here to track your experience.
  • Eating one meal mindfully
  • Being aware of things that you take in this week (food, media, conversations, etc.
  • FCL Chapters 7 and 8.
  • Poetry from class here and here.
  • Retreat Information is here.
Session Six Practices
Floor Mindful Movement - Jerry - 40m
00:00 / 39:35
Body Scan 30 min Jerry
00:00 / 30:01
Body Scan 45 min Jerry
00:00 / 42:33
Standing MM - Jerry 45 mins.
00:00 / 41:29
Standing MM - Jerry -30 mins.
00:00 / 32:01
Sitting Practice - Jerry 45 mins.
00:00 / 40:25
Sitting Practice - Jerry 30 min
00:00 / 30:44
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