MBSR Class 4

1.        Alternate the Body Scan practice with Lying Down Yoga.  Here are illustrations.

2.        Sitting meditation each day for 20 minutes. Choose an anchor, move awareness to the whole body, and investigate sensations and emotions. Practice pendulating, maybe, with your Unwanteds. 

3.        Be aware of habitual stress reactions and behaviors. No need to change anything. Next week we will add a layer onto this, but for now, just be aware.

4.        Be aware of being stuck or shutting off, particularly around the idea of practicing. See if you can be curious and learn something new about yourself.