Canopy of Mindful Living

The Retreat & Sessions 7 and 8

The final three sessions of MBSR prepare us for life outside of class - living each moment in awareness. The Practice Retreat allows us to understand that we have everything we need "just as we are". Session 7 guides us to an awareness of what we take in and a better way to nourish ourselves. Finally, in session 8 we see the fruit produced from mindful living; fully engaged, with a few more tools, and a bit more ease as we encounter life's challenges. We are now more prepared for life: the changes and transitions, adapting to each one.

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.

Participating in the Retreat

Please join online or in-person with an open mind and a curiosity to discover!
All instructors are available if you have questions or concerns.
Please speak with an instructor if at any point you're feeling overwhelmed.
This is a great adventure which means that excitement and challenge can be present. .
Even though there isn't a lot of physical activity, please stay hydrated all day.

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.

Session Seven

Preparing for Class

Alternating Sitting Practice with Body Scan or Mindful Movement including Qigong.
Journaling or using Practice Notes.
Eating one meal mindfully
Being aware of things that you take in this week - food, media, conversations.
FCL Chapters 7 and 8.

Participating in Class

Opening Practice.
Standing Mindful Movement practice.
Walking practice.
Loving-kindness practice..
Reflecting in small & large groups.
Discussing consumption and self-compassion.
Home practice and gift for session 8.
Closing AOB Practice.

Practicing After Class

Choosing any practice for 30-45 mins.each day without recording. Go back to guided practices if needed - all program practices are here.
Journaling or using Practice Notes here to track your experience.
Practicing informally by being aware and present each day .
Showing self-compassion when things don't turn out as you wish.
Bringing a gift to share with the group next week. It can be an image, poem, a recipe or anything that has meaning for you.
Session 8 often runs long!
FCL Chapters 21-23.

Session Seven Practices
You can find all practices here.

Session Eight

Preparing for Class

Choosing any practice for 30-45 mins. each day without recording. Go back to recordings if needed.
Journaling or using Practice Notes.
Practicing informally by being aware throughout each day.
Showing self-compassion when things don't turn out as you wish.
Bringing a gift to share with the group for session 8 (which often runs long).
FCL Chapters 21-23.

Participating in Class

Opening Practice.
Practicing the Body Scan (coming full circle).
Standing Mindful Movement.
Sitting Practice.
Reflecting in small groups.
Reflecting in the large group including, offering resources, setting intentions for the short and long term, and a reflection on how you experienced the program.
Presenting your gift to the class.
Closing Practice - The Irish Blessing.

Practicing After Class

Choosing any practice for 30-45 mins.each day without recording. Go back to guided practices if needed - all program practices are here.
Journaling or using Practice Notes here to track your experience.
Practicing informally by being aware and present each day .
Showing self-compassion when things don't turn out as you wish.
Bringing a gift to share with the group next week. It can be an image, poem, a recipe or anything that has meaning for you.
Session 8 often runs long!
FCL Chapters 21-23.

Canopy of Mindful Living

The Retreat & Sessions 7 and 8

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.

Participating in the Retreat

Please join online or in-person with an open mind and a curiosity to discover!

All instructors are available if you have questions or concerns.

Please speak with an instructor if at any point you're feeling overwhelmed.

This is a great adventure which means that excitement and challenge can be present. .

Even though there isn't a lot of physical activity, please stay hydrated all day.

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.

Session Seven​

Preparing for Class ​​

Alternating Sitting Practice with Body Scan or Mindful Movement including Qigong.

Journaling or using Practice Notes.

Eating one meal mindfully

Being aware of things that you take in this week - food, media, conversations.

FCL Chapters 7 and 8.

Participating in Class

Opening Practice.

Standing Mindful Movement practice.

Walking practice.

Loving-kindness practice..

Reflecting in small & large groups.

Discussing consumption and self-compassion.

Home practice and gift for session 8.

Closing AOB Practice.

Practicing After Class

Choosing any practice for 30-45 mins.each day without recording. Go back to guided practices if needed - all program practices are here.

Journaling or using Practice Notes here to track your experience.

Practicing informally by being aware and present each day .

Showing self-compassion when things don't turn out as you wish.

Bringing a gift to share with the group next week. It can be an image, poem, a recipe or anything that has meaning for you.

Session 8 often runs long!

FCL Chapters 21-23.

Session Seven Practices You can find all practices here.

Session Eight

​

Preparing for Class

Choosing any practice for 30-45 mins. each day without recording. Go back to recordings if needed.

Journaling or using Practice Notes.

Practicing informally by being aware throughout each day.

Showing self-compassion when things don't turn out as you wish.

Bringing a gift to share with the group for session 8 (which often runs long).

FCL Chapters 21-23.

Participating in Class

Opening Practice.

Practicing the Body Scan (coming full circle).

Standing Mindful Movement.

Sitting Practice.

Reflecting in small groups.

Reflecting in the large group including, offering resources, setting intentions for the short and long term, and a reflection on how you experienced the program.

Presenting your gift to the class.

Closing Practice - The Irish Blessing.

Practicing After Class

Choosing any practice for 30-45 mins.each day without recording. Go back to guided practices if needed - all program practices are here.

Journaling or using Practice Notes here to track your experience.

Practicing informally by being aware and present each day .

Showing self-compassion when things don't turn out as you wish.

Bringing a gift to share with the group next week. It can be an image, poem, a recipe or anything that has meaning for you.

Session 8 often runs long!

FCL Chapters 21-23.

Session Eight Practices All MBSR practices are here

Practice This Week:
30-45 mins. each day of any practices that you wish - make it your own! All guided practices are located here.

Session Seven

Preparing for Class

Session Seven Practices
You can find all practices here.

Session Eight Practices
All MBSR practices are here