Week 1 Introduction to Mindfulness for Trauma Survivors
(Janet; 617-549-6025; Sierra; 508-688-0896; Fiona; 9788-86-5751)
Welcome (30 min)
Introduction of group leader(s);
Jy; pronouns; sw ; VOV/CMC stress managements many years/mindfulness; 1st time on line excited to be a part of this with you
SK; pronouns, sw fellow/psychotherapist, completing training on VOV, been training for 2 yrs, and I have had training in MBSR (mindfulness based stress reduction), grateful to share this experience with you all
Fiona:
Background: *Pandemic - communal trauma* Each moment is an opportunity for practice.
Logistics:
Confidentiality,
explanation of group logistics; dates, attendance. Email mmhs@challiance.org, call; Call Fiona at 617.591.6055 CMC
try to be present and not taking notes.
Self care and window of tolerance,
choice, comfort, safety (bio breaks, snacks - turn off screen).
Dedicating the full 50-60 min for group.
If you need to leave, please indicate in the chat, or email Sierra (she will call you now or after ) and we will f/u w/ you if helpful.
Structure of the group.
Role of group leaders (and why we are doing this; combining science, well being and common humanity)
Variety of practice (mindfulness practice, discussion, opportunities for q/a)
Expectations of self/others (as best one can, listen to yourself and needs, but also to each other. Intention vs expectation)
Sharing how trauma has impacted your life today. and not details
Supports: anticipating things might arise after the group, making sure you have one person you can share with. Asking for permission to be in contact with peoples’ therapists for unanticipated emergencies; we hope they’ll be in touch with their therapists about the contents of our sessions
Pause: Noticing what it’s like to hear these logistics and anticipation of group.”
Any questions? Encourage all questions
Practice mute/unmute/ raise hand
Technology questions
JANET: we want to bring people’s presence, we will go around and have you introduce yourselves: Group members introduce themselves - first names/ how would you like to be called and pronouns if you would like.
Practice #1: Why are you here? 2x. What are you hoping for out of our 6 weeks together? (share verbally or in the chat)
Options for sharing: Dyads: Share only what you feel comfortable with.
Group: 1 thing you’re hoping for out of our
time together.
Group discussion/ intentions; presence of others for encouragement/ not to share details of trauma
DIDACTIC
Definition of mindfulness: Define as a group. (Sierra--google doc)
Definitions of Mindfulness
The awareness that emerges through paying attention on purpose, and nonjudgmentally, with curiosity and acceptance to the unfolding of experience moment to moment. (kabat-zinn, Germer)
(Beginner’s mind; Not looking to change who we are, as we are complete and whole as we are; Mindfulness offers the chance to bring more awareness to each moment and improves one’s choices of how to respond in any given moment.) impact of trauma? Safety in yourself/here. Trust
Practice #2 S-O-A-R :Noticing; mind/body/spirit/ heart/; Here we are; Begin to notice;
S= Slow down, settle, stabilize, steady stillness, space, select sense for anchor/homebase
O= Observe with curiosity, Openness
A= Aware, Allow, Acknowledge, Appreciate, Accept
R=Refresh, Restart, Rest
Anchor/home base to this moment; Senses; sound, word; sight, Breath; touch (hands/feet)connection to the earth/roots
Inquiry: (Themes that may arise) Noticing the mind’s automatic tendency to wander into “doing mode”, or negative bias. Mindfulness helps us step out of autopilot and live life as it’s happening. Living fully versus rushing through and missing moments, getting lost in the stories of our lives or emotions.
-Situation and reaction vs. Situation-mindfulness and response
- Be Here; we can look at a situation, have a mindfulness moment, and then respond
(Practice #3 Movement; Standing/Roots; (Inquiry?) did not get to that
(Didactic: Diamond of experience. Show categories. (Highlighting common humanity within the group.) did not get to that
“What makes it more difficult to be present?”
Home Practice: *Encourage Pts to have a regular home practice, because that builds the muscle. Find some time for a daily practice to find your S=Slowing Down/Settling/Stillness anchor and arrive with spaciousness and kindness. Try and return to this homebase as many times. Remember that this is a practice and your anchor is a muscle and we are strengthening this muscle. It's like training to run a marathon or practicing an instrument. If you have not done a regular home practice/mindfulness practice, start with a 1-10 min practice.
Review website access
-questions?
Handouts: Definition, SOAR, Poem, ; https://www.chacmc.org/introtomindfulness,
Closing: Moments of anchor/Stillness/(and congratulations for taking this time for yourselves); Anchor
Poem? The Journey/Mary Oliver
Week 2 : Diamond of Experience/Autopilot
Arriving/Settling
Review of logistics/ questions; roles of group leaders/answer tech questions
Review of home practice/ S; Slowing, silence, stillness, steady; select sense of focus
Didactic: Diamond of experience. JY
-use blank diagram and have Pt’s think about what it was like for them to come to group today, and think about how they might fill out the diagram in these different categories
autopilot/negative bias; especially with trauma. Mention possibility of neuroplasticity
“What activates an increase in autopilot?” “How does being in autopilot all of the time affect our wellbeing? How might the experience of trauma impact auto pilot or diamond of experience (not to share details)
We can practice noticing the wandering mind and practicing bringing it back to anchors in the present (e.g. 5 senses, sounds, breath, body). Over time this can help us be more in the present open more choices, begin to decrease judgement.
You are more right than wrong… changing mind habits
Benefits of mindfulness: situation-reaction; situation+mindfulness=response
Questions?
Practice #1: Observing with curiosity/ shifting mind orientation (Sierra, 5 -7 min)
-notice how the diamond of experience is sitting with you
-observe what emotions, thoughts, sensations are coming up for you
-observe with curiosity and friendliness;
Return to S=sense anchor
Introduce SUDS; beginning to notice changes; Subjective Unit of Distress 1-10 notice changes
Practice #2: JY Mindful movement as part of connecting to whole self; an additional option for steadying; Suggestions with choice and adaptations. Check in with self; assess what is tolerable, without judgement. Can do this sitting.
standing/ rooting feeling feet on the ground.upright, not rigid. Adjust to balance sides equally. Upright with crown of head facing towards the sky. (notice) . Begin to explore body and space that you occupy. Side body, back body, front body. Line through earth, right side, line from earth up left side. (stretch arm up , down, repeat on other side) Lift one leg, then the other. Lift toes, heals; back to rooting, ground underneath, gravity; allow arms to be by your side. Scan experience. (? diamond?)discussion/inquiry
Home Practice: Notice diamond of experience; apply mindfulness as you notice; O= observe with curiosity/ ???? (may be too much)return to Autopilot in 10 ways; CONTINUE S for 5 -10 minute Senses/breath practice (w/ guided med.) Introduce CMC’s intro to mindfulness page and insight timer app. (Kiera)
Closing: SIERRA together (and appreciation for taking this time for yourselves)
Anticipating next week: Everyday Mindfulness and mindfulness everyday. Applying mindfulness to what we do naturally. Eating as a practice. Invitation for next week. Bring some small portion of food (JY to illustrate; different kinds of fruit, piece of bread,etc.) not to over worry or think….if you do...it’s all OK
Sierra :Handouts: Diamond of experience.(?) Auto pilot ;Webpage for guided meditations, https://www.chacmc.org/introtomindfulness, display insight timer website.
Poem; Autobiography in 5 chapters or Rumi Guest House
Week 3 Everyday Mindfulness, mindfulness every day;
Opening (Sierra)
Brief settling in practice (w/ options of breath, sounds or sight as anchor) 5 minutes
Home Practice review: S , O and Diamond of Experience; Movement
Didactic: JY
Practice #1Mindful eating (with a raisin or similar food, clementine, banana, slice of apple, cup of water or tea) : imagine you are coming from another planet and seeing this object for the first time. See Script
SK; Inquiry: “What did you notice?” “Is this different from how you eat regularly?”
Connection to autopilot/neurosience?
-think about diamond of experience
Practice #2: Walking meditation (JY) (see Script
Inquiry: (Themes that may arise)Bringing curiosity to the wandering mind during
an everyday behavior.
Noticing internal experiences, urges and responses.
No place to be
“How can we bring this practice into our daily lives?”
“What other ways could you bring this kind of awareness to everyday activities?”
(visual; ticht naht hanh)
SK:Inquiry: being in the body
A llowing whatever arrises/ awareness/acknowledging/acceptance;
SK Home practice: Mindful eating or another activity (tooth brushing, etc. _
Walking meditation,(outside?) S+ O + A.
-think about autopilot behaviors you do’
-we will breakout into small groups next week and discuss which autopilot behaviors came up this week
Handouts; Chart/ Everydaymindfulness /Mindfulness every day.
Poem
Closing: Poem; Allow
MINDFULNESS OF RAISIN/EATING
Key Points for Group Leadership
Intention
Introduction to experience of mindfulness
Experiencing the world through a new perspective
Develop “Beginner’s Mind”
Experience the automaticity and conditioning of body responses and behavior
Cultivating curiosity
Develop experience with mindful eating, common daily experience
Introduction to doing experiential mindfulness exercises before asked to close eyes
Connect with sensory experience
First experience with a silent group exercise, introducing an exercise followed by inquiry
Noticing preferences – did you get one you like?
Raising the issue of choice
Awareness of annoyance caused by slowing down, and being able to stay with it
Richness in micro-moments
Intentionally bringing awareness to an experience, in a way that is different from our usual way, changes the nature of the experience
Eating is a physical act, which usually has a strong emotional component, illustrating the connection between body and emotions.
Introductory exercise with lots to unpack
Skillful Means
Bring awareness to judgment if it arises early in the exercise
Allow people choice about eating it or holding off on eating it if they have allergy or strong revulsion. If revulsion, can they be curious about it?
Revulsion may be an opportunity to celebrate recognition of one’s own feelings and a person’s allowing oneself to take care of one self’s needs during the group.
Normalizing wandering mind, offering guidance to redirect mind with discipline/kindness
Can be humorous to bring lightness and curiosity.
An opportunity to make contact with each participant.
Can be another food, or water for participants with food allergies or diabetes
Leading Guidance
Given enough time for people to experience each sense.
Abstaining from calling it a raisin until the end may help support “beginner’s mind”
Martian reference may increase playfulness, but may also provoke unneeded judgment.
Consider using two raisins with second being eaten to reduce repulsion after being handled, but may also disrupt continuity. You can choose to offer participants just one raisin, two, or three. If you invite them to take three, you can guide the first one eliciting from the group in popcorn style, the next one you can ask them to eat it in silence with you guiding and the last one in complete silence with no guidance. Most instructors provide two raisins.
Developed by first MTPC training group adapted from MBSR training structure
RAISIN/other food EXERCISE Adapted from Teasdale et al. (2014)
Take your time, allowing long pauses between instructions, giving at least 10 minutes to the process.
When you are ready, take a this object and place it on the palm of your hand…bring your attention to the experience of seeing what is on your hand… exploring the object with your eyes, as if you had never seen this object before…(and incidentally, you haven’t…) bringing a wholehearted attention as you look closely and carefully…
Noticing perhaps how the light hits the object…any shadows, ridges or valleys on its surface…parts that are dull or glossy… Allow yourself to explore it fully with your eyes … Perhaps picking the object up with your thumb and forefinger and turning it over to explore it from all sides…
If, while you are doing this, any thoughts come to mind such as “What a strange thing I’m doing” or “What’s the point of this?”, then just noting them as thoughts and, as best you can, bringing your awareness back to the experience of seeing “this” object fully as it is.
And now, as you hold the object, bringing your full attention to the experience of touch, feeling the raisin… Noticing any stickiness, or smoothness… if you choose, gently rolling the object between the thumb and finger, noticing parts that are soft, yielding, or more dense, sharp even… Whatever you find, being aware of your experience, right now, in this moment.
And when you’re ready, bringing the raisin up to your nose and holding it there, inhaling and being aware of what you notice … Noticing any perfume or aroma that might be present or, if nothing is here, noticing this as well… aware of any changes in your experience over time.
And now slowly taking the raisin and preparing to place it in your mouth, aware of the changing pattern of sensations in your arm as it moves… Noticing how your hand and arm know exactly where to put the raisin, perhaps closing your eyes at this moment if you choose.
Placing the raisin in your mouth, noticing if the tongue comes out to meet it… putting it on your tongue and allowing it to be in your mouth, but not chewing… Perhaps noticing any changes inside your mouth… Exploring the sensations of having the raisin on your tongue, turning the raisin over… exploring its surface—feeling the ridges and hollows… Perhaps moving it around your mouth, to the sides…to the roof of the mouth.
And when you’re ready, moving the raisin between your teeth, and biting down on it…and, very slowly, starting to chew…Noticing what is happening in your mouth…any taste sensations released by the chewing…Taking your time…Noticing any changes in your mouth and any changes in the consistency of the raisin…feeling the toughness of the skin…the softness of the flesh.
Then, when you feel ready to swallow, seeing if you can first detect the intention to swallow as it comes up, so that even this is experienced with awareness before actually going ahead and swallowing it.
10.Finally, following any sensations of swallowing, sensing the raisin moving down to your stomach and noticing the after-effects of having had the raisin in your mouth. Now allowing your eyes to open if they have been closed and taking in the room again.
MINDFUL WALKING
MINDFUL WALKING
Key Points for Group Leadership
Intention
Concentration practice during movement
Flexibility of attention (widen focus)
Practice can be found in the ordinary movements of everyday life
Foster awareness of body while moving
Skillful Means
Clear instruction, guidance
Pacing: instructions for walking are often front-loaded, so people can be free to move further away from instructor
Anchoring Phrases (we suggest saving this for the Full-Day session, as the use of verbal anchors and mantras may confuse people about initial use of mindful walking to focus on sensations): Grounding phrases like saying, “earth/ body” or “sky, body” or “earth, body, sky” with each step can help to anchor participants and offer perspective.
Leading Guidance
Walking practice can be entered in many ways. In the beginning, keeping the focus narrow – both in terms of focus of attention (starting with soles of the feet, sensations of movement in legs) as well as “gauge” (- mat, shorter distance) is helpful. As practice grows, guidance can expand to include breath, sensations in the whole body, and further—to include the environment.
It’s helpful to offer mountain pose as a place to return to when you find the mind has wandered from the experience of walking.
Recommend that when purposefully guiding slower walking, pace be slow enough to be in touch with sensations, but not so slow as to lose balance.
MINDFUL WALKING SCRIPT
1.Find a place where you can walk up and down without feeling concerned about whether other people can see you. It can be inside or outside—and the length of your walk may vary: perhaps between 5 and 10 paces.
2.Stand at one end of your walk, with your feet parallel to each other, about 4 to 6 inches apart, and your knees unlocked, so that they can flex gently. Allow your arms to hang loosely by your sides or hold your hands loosely together in front of your body or behind it. Direct your gaze, softly, straight ahead.
3.Bring the focus of your awareness to the bottoms of your feet, getting a direct sense of the physical sensations of the contact of your feet with the ground and the weight of your body transmitted through your legs and feet to the ground. You may find it helpful to flex your knees slightly a few times to get a clearer sense of the sensations in your feet and legs.
4. When you are ready, transfer the weight of your body into the right leg, noticing the changing pattern of physical sensations in your legs and feet as the left leg “empties” and the right leg takes over the support of the rest of the body.
5.With the left leg “empty,” allow your left heel to rise slowly from the floor, noticing the sensations in the calf muscles as you do so, and continue, allowing the whole of the left foot to lift gently until only your toes are in contact with the floor. Aware of the physical sensations in the feet and legs, slowly lift the left foot, carefully move it forward, feeling the foot and leg as they move through the air, and place your heel on the floor. Allow the rest of the bottom of the left foot to make contact with the floor as you transfer the weight of the body into the left leg and foot, aware of the increasing physical sensations in the left leg and foot and of the “emptying” of the right leg and the right heel leaving the floor.
6.With the weight fully transferred to the left leg, allow the rest of the right foot to lift and move it slowly forward, aware of the changing patterns of physical sensations in the foot and leg as you do so. Focusing your attention on the right heel as it makes contact with the ground, transfer the weight of the body into the right foot as it is placed gently on the ground, aware of the shifting pattern of physical sensations in the two legs and feet.
7.In this way, slowly move from one end of your walk to the other, aware particularly of the sensations in the bottoms of your feet and heels as they make contact with the floor and of the sensations in the muscles of your legs as they swing forward.
8.At the end of your walk, stop for a few moments, then turn slowly around, aware of and appreciating the complex pattern of movements through which the body changes direction, and continue walking.
9.Walk up and down in this way, being aware, as best you can, of physical sensations in the feet and legs and of the contact of your feet with the ground. Keep your gaze directed softly ahead.
10. When you notice that your mind has wandered away from awareness of the sensations of walking, gently escort the focus of attention back to the sensations in your feet and legs, using the sensations as your feet contact the floor, in particular, as an “anchor” to reconnect with the present moment, just as you used the breath in the sitting meditation. If you find your mind has wandered, you might find it helpful to stand still for a few moments, gathering the focus of attention before resuming walking.
Continue to walk for 10 to 15 minutes or longer if you wish.
11.To begin with, walk at a pace that is slower than usual, to give yourself a better change to be fully aware of the sensations of walking. Once you feel comfortable with walking slowly with awareness, you can experiment as well with walking at faster speeds up to and beyond normal walking speed. If you are feeling particularly agitated, it may be helpful to begin walking fast, with awareness, and to slow down naturally as you settle.
12.As often as you can, bring the same kind of awareness that you are cultivating in walking mediation to your normal, everyday experiences of walking.
Week 4 AutoPilot (Noticing the Wandering Mind/Emotions?) (Working with Challenges)
Introduction:
Brief settling in practice (w/ options of breath, sounds or sight as anchor) 3 min SK
Home Practice review: Walking meditation, 10 minutes breath/anchorpractice, (any Challenges; how did you handle them?)
Didactic: Auto Pilot/ review categories connect to DOE and neurobiology (brain)
Defining autopilot. Identifying other areas (in addition to eating; thoughts wandering on autopilot)(Highlighting common humanity within the group.)
“What makes it more difficult to be present?” “What activates an increase in autopilot?” “How does being in autopilot all of the time affect our wellbeing?
We can work on noticing the wandering mind and practicing bringing it back to anchors in the present (e.g. 5 senses, sounds, breath, body). Over time this can help us be more in the present and helps to respond vs. react JY
Practice #1 Mindfulness of auto pilot
Inquiry: Where do thoughts wander when they’re not in the present - future/past?
Negativity bias/Default mode (Judgements, self-criticism) Pleasant/unpleasant/neutral
Break out rooms?; Interpersonal Mindfulness; listening with awareness to your innerDOE
Introduction
The purpose of this exercise is to practice being aware and present while in relationship with another person. It will give you a chance to notice what arises in you as you are the speaker and as you are the listener, with special attention to noticing thinking, and de-centering activity in the mind. Each of you will have a turn speaking while your partner listens without judgment, with kindness. Listen in a flexible and accepting way without offering any advice or speaking.
Guidelines for Speaking in Interpersonal Communication
Pause
Settle/stabilize
Open to experience
Trust what emerges/observe with curiosity and nonattachment
Listen deeply to what arises
S-O-A-R
Discussion/ short meditation (?)
Practice #2: Mountain Meditation SK
Home Practice: 5-10 minute breath /other anchor/ movement/Everyday mindfulness/everyday
Handouts: autobiography in 5 chapters (neuroplasticity)
MOUNTAIN MEDITATION
Sit in a comfortable position, with your spine straight but relaxed, with your head held straight, shoulders relaxed. Place your hands on your knees or together comfortably on your lap. When you are ready, allow your eyes to close gently as you bring your attention to the flow of your breathing, each inbreath and outbreath, without trying to regulate it in any way. Allowing the body to be still, sitting with a sense of dignity and resolve. Sitting with a sense of being complete, whole in this very moment with your posture reflecting this sense of wholeness.
And as you sit here, picturing in your mind’s eye, as best you can, the most beautiful mountain you have ever seen or can imagine. Just holding the image of this mountain in your mind’s eye, letting it come more clearly into view. Observing its overall shape: it’s lofty peak in the sky, the large base rooted on the earth, steep or gently sloping sides. Noticing how massive, how solid, how unmoving it is, both from afar and up close. Perhaps your mountain has snow at the top and trees on the lower slope. Perhaps it has one prominent peak, perhaps a series of peaks and a high plateau. Whatever its shape or appearance, just sitting and breathing with the image of this mountain, observing its qualities. (pause)
And when you’re ready, bringing the mountain into your body so that your body sitting here and the mountain in your mind’s eye become one. So that as you sit here you share in the massiveness and the stillness and the majesty of the mountain, you become the mountain, here in the sitting posture. Your head becomes the lofty peak, supported by the rest of the body, your shoulders the sides of the mountain, your buttocks and legs the solid base rooted to your chair. Experiencing in your body a sense of uplift from deep within your pelvis and spine. With each breath as you continue sitting, becoming a little more a breathing mountain, unwavering in your stillness, completely what you are, beyond words and thought, a centered, rooted, unmoving presence. (pause)
Now as you sit here, becoming aware of the fact that as the sun moves across the sky and shadows and colors are changing virtually moment by moment in the mountain’s stillness, night follows day and day follows night, the canopy of stars, then the moon, then the sun - through it all the mountain just sits, experiencing change in each moment. Constantly changing, yet always just being itself. It remains still as the seasons flow into each other and as the weather changes moment by moment, day by day. Calmness abiding all change. In summer there is no snow on the mountain except maybe on the peaks. In the fall, the mountain may wear a coat of brilliant colors. In winter, a blanket of snow or ice. In any season, it may change, it may find itself enshrouded in fog or clouds or pelted by sleeting rain. People may come and look at the mountain and comment on how beautiful it is, or how it’s not a good day to see the mountain, that it’s too cloudy or rainy or foggy or dark. None of this matters to the mountain which remains at all times its essential self.
Clouds may come and clouds may go. Tourists may like it or not. The mountain’s magnificence and beauty is not changed one bit by whether people see it or not or by the weather. At times visited by violent storms, by snow and rain, and winds of unthinkable magnitude. Through it all, the mountain stays solid and strong, unmoved by the weather and what happens on the surface. And in the same way, as we sit in meditation we can learn to experience the mountain. We can embody the same unwavering stillness and rootedness in the face of everything that changes in our own lives over seconds, over hours, over years. We have our own periods of light and darkness. Certainly we experience storms of varying intensity and violence in the outer world and in our own minds and bodies. We endure periods of darkness and pain, as well as the moments of joy. Even our appearance changes constantly, experiencing a weather of its own.
So, if you find you resonate in some way with the strength and stability of the mountain, it may be helpful to use this as part of your practice. And now in the time that remains, continuing to practice the mountain meditation on your own, moment by moment, until you hear the sound of the bell.
Adapted from Bowen et al. (2009) and Kabat-Zinn (1994)
Inquiry: can you sit with this with kindness?
Home practice: Everyday mindfulness, mindfulness everyday (formal & informal), familiarize yourself with the website options (will be included in the summary) expanding the mindfulness practice to at least 10 min (if you haven’t already done that), notice autopilot and DOE, beginning to build muscle memory; noticing challenges handout (and how you work with them)
Poem:
Chapter I
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost … I am helpless.
It isn’t my fault.
It takes me forever to find a way out.
Chapter II
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I am in the same place.
But it isn’t my fault.
It still takes a long time to get out.
Chapter III
I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in … it’s a habit.
My eyes are open.
I know where I am. It is my fault. I get out immediately.
Chapter IV
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.
Chapter V
I walk down another street.
Free Guided Mindfulness Recordings
1. CHA Center for Mindfulness and Compassion
Mindfulness Recordings and Resources
www.chacmc.org/resources
2. UCLA Mindful Awareness Research Center
Guided Mindfulness Practices
http://marc.ucla.edu/body.cfm?id=22
3. UC San Diego Center for Mindfulness Website
Guided Mindfulness Practices
http://health.ucsd.edu/specialties/mindfulness/programs/mbsr/Pages/audio.aspx
4. Sitting Together Website
Guided Mindfulness and Compassion Practices
http://sittingtogether.com/meditations.php
5. Center for Mindful Self-Compassion Website
Guided Compassion and Self-Compassion Practices
https://centerformsc.org/practice-msc/guided-meditations-and-exercises/
6. Tara Brach Website
Guided Practices
http://www.tarabrach.com/audioarchives-guided-meditations.html
Week 5 Working with Challenges/ KINDNESS Breath? Self compassion break
Group process:
Brief settling in practice (w/ options of breath, sounds or sight as anchor) SK
Home practice review: Mindfulness every day (formal/informal Movement) autopilot judgement, challenges DYADs
Inquiry
Didactic: What is compassion; what is easy/hard about it
What is Kindness?
Practice #1: INTRO; S=Senses/Breath :JY
Self Compassion break: SK
3- MINUTE SOAR; SELF-COMPASSION BREAK
Kristen Neff; mindfulness researcher and pioneer in exploring the concepts of self compassion.
Chris Germer
Notice your experience of suffering; perhaps what brought you to this group at the beginning; or suffering right now.
Notice where in your body, mind, emotions, thoughts, heart space Where you experience suffering.
Now, say to yourself, slowly:
“This is a moment of suffering”
That’s mindfulness of the present moment experience. Other options include:
This hurts.
This is tough.
Ouch!
“Suffering is a part of life”
That’s common humanity. Other options include:
Other people feel this way.
I’m not alone.
We all struggle in our lives.
Everyone struggles, this is just my moment.
Now, Some people may want to place a hand over your heart, or wherever it feels soothing, feeling the warmth and gentle touch of your hands to each other, or on your face (maybe even holding yourself by hugging your own arms)
Say to yourself:
“May I be kind to myself”
See if you can find words for what you need in times like this.
Other options may be: Select what words are yours.
Some suggestions might be:
May I accept myself as I am
May I give myself the compassion that I need
May I learn to accept myself as I am
May I forgive myself.
May I be strong.
May I be safe
(pause)
If you’re having trouble finding the right words, imagine that a dear friend or loved one had a similar difficulty as you. What would you say to this person? Now see if you can offer the same words, the same message, to yourself.
Adapted from Chris Germer & Kristin Neff (2014)
Didactic; Challenges and antidotes; KINDNESS
Chart of challenges and discussion
Kindness; why is it important; combating negative bias; neuroscience
Practice #2 Movement; Core of tree? Introduce Lying down JY
SOA- R; Refresh/Restart/ Renew/Rest
Home Practice: Self-compassion break, 5-10 minute breath practice; handout; Self compassion break; everyday mindfulness
(Preview: Next week is the last group. Way in which you would like to say goodbye)
Poem; Wild Geese; mary oliver
You do not have to be good.
You do not have to walk on your knees
for a hundred miles through the desert repenting.
You only have to let the soft animal of your body
love what it loves.
Tell me about despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air,
are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting -
over and over announcing your place
in the family of things.
Week 6 Moving Forward/Action Plan
Group process:
Brief settling in practice (w/ options of breath, sounds or sight as anchor)
Home practice review: Self-compassion break, 5-10 minute breath practice/Mindfulness everyday. (one word or write in chat; to be able to hear from everyone SK; (5min)
(Practice #1: Window meditation/Tree/Branches/ Savor (share screen with photo)
Practice #1 Giving and Receiving Compassion (towards a group member); kindness JY (12 min)
Inquiry: Ability to choose and to shift focus on in any given moment.
Stepping out of autopilot negative bias (rumination, worry, anxiety)
Building our capacity to recognize and be with the pleasant
KINDNESS MEDITATION
Sit in a comfortable position, reasonably upright and relaxed. Fully or partially close your eyes. Take a few full breaths to settle into your body and into the present moment.
Bring to mind a person or other living being who naturally makes you smile. This could be a child, family or friend, someone who you do not know well, a cat or dog, something from nature, or something beautiful in your mind, whomever /whatever naturally brings happiness to your heart. Something that makes you feel happy, content, or at ease). Let yourself feel what it’s like to be in that being’s presence. Allow yourself to enjoy or appreciate the good company.
Now, recognize how vulnerable this person or object might be (you, others, natural world) one is—just like you, subject to difficulties such as sickness, aging, and death or other sufferings (fear, uncertainty, powerlessness, helplessness, Also, this being has wishes to be happy, or healthy, live with ease and peace, just like you and every other living being. Repeat softly and gently, feeling the importance of your words:
May you be safe, and free from danger
May you be peaceful.
May you be healthy.
May you live with ease.
When you notice that your mind has wandered, return to the words and the image of the person, animal, image that you have in mind. Notice and Savor any warm feelings that may arise. Go slow.
Now add yourself to your circle of good will. If it feels comfortable, put your hand over your heart, feel the warmth of your hand, and say:
May you and I be safe and free from danger
May you and I be peaceful
May you and I be healthy.
May you and I live with ease.
Now think of a neutral person, perhaps someone you see every day or even someone who you see in this group who you do not know well or (even have strong feelings about). Add this neutral person to your circle of good will. If your hand is over your heart of some other physical connection, feel the warmth of your hand, and say:
May this person be safe, and free from danger
May this person be peaceful.
May this person be healthy.
May this person live with ease.
Visualize your whole body in your mind’s eye, notice any stress or uneasiness that may be lingering within you, and offer kindness to yourself and others
May I and we be safe and free from danger
May I and we be peaceful.
May I and we be healthy.
May I and we live with ease.
Now take a few breaths and just rest sit quietly in your own body, savoring the good will and compassion that flows naturally from your own heart. Know that you can return to the phrases anytime you wish.
Gently open your eyes; reconnect with the awareness of others sharing this space with you.
Group discussion and stretch break (5 minutes
Discussion #1: Review past weeks. S-O-A-R; (SK) 5 minutes
Practice # 2 Action Plans/ 3-2-1; triads 10
Discussion
Saying good bye 7 one word chat or outloud
Options for groups in the future
Closing: Gratitude to self and others for showing up. 3 breaths or other anchor
Handout: Community resource shee
Community Mindfulness Resources
We hope that these resources will help you bring continuity to your mindfulness practice in daily life.
Definitions of Mindfulness
The awareness that emerges through paying attention on purpose, and nonjudgmentally, to the unfolding of experience moment to moment. Kabat-Zinn 2003
Awareness of present experience with acceptance. Germer 2013
Community and Practice
CHA Center for Mindfulness and Compassion
CMC aims to enhance the health and well-being of CHA’s diverse community by integrating mindfulness and compassion into health care. CMC envisions a vibrant center that cultivates mindfulness and compassion in the following areas: patient care, clinician and staff well-being, professional education and training, our communities, and scientific research.
1035 Cambridge St, Cambridge, MA 02141
www.chacmc.org
Recordings for Mindfulness of Breath practices
5,10,15,& 20 minute breath practices
https://www.chacmc.org/introtomindfulness
Mindful Boston
Mindful Boston is a meditation practice studio located in Cambridge. It offers free community meditation sessions, as well as MBSR programs, and mindfulness workshops. In addition, Mindful Boston offers free online resources such as guided mindfulness meditations.
694 Massachusetts Avenue, Central Square, Cambridge MA 02139
http://mindfulboston.com/index.html
The Arlington Center, Arlington, MA
The Arlington Center offers groups, workshops and services in movement, meditation, and wellness.
369 Mass Ave, Arlington, MA
www.arlingtoncenter.org
Cambridge Insight Meditation Center
The Cambridge Insight Meditation Center is a nonprofit, nonresidential urban center for the practice of Insight Meditation. Located in the heart of Cambridge, CIMC provides an environment where the contemplative life can be developed and protected amid the complexities of city living. Here, people of all religious, non-religious, and philosophical persuasions, can come together to learn, support and deepen practice.
331 Broadway, Cambridge, MA 01239
www.cimc.info
The Center for Mindfulness - University of Massachusetts Medical School
The UMass Medical School Center for Mindfulness in Medicine, Health Care, and Society’s aims to explore, understand, articulate and further mindfulness in the lives of individuals, organizations and communities through clinical care, rigorous scientific research, professional training, and informed public discourse.
55 Lake Ave North, Worcester, MA 01655 http://www.umassmed.edu/cfm/
Zen Center North Shore
The Zen Center offers daily classes and programs including special programs and schedules for beginners as well as volunteer opportunities.
123 Park St, Beverly, MA 01915
https://zencenternorthshore.org/zen-center
Shambala Meditation Center of Boston
Shambala Boston provides a wide variety of programs and schedules for beginners and advanced practitioners.
646 Brookline Avenue, Brookline, MA 02445
https://boston.shambhala.org/getting-started/
Restore Meditation
Restore Meditation was founded by a nurse practitioner whose mission was to create a space, which supports daily meditation practice for all individuals. Their schedule includes restorative yoga, meditation and reiki classes.
400 West Cummings Park, Suite 1925, Woburn, MA 01801
http://www.restoremeditation.com/
Open Meadow Zen Group
The Open Meadow Zen Group practices on Monday and Wednesday nights, as well as Saturday mornings. Practices include sitting, walking meditation, chanting, and a short dharma reading.
212 Marrett Rd, Lexington, MA 02421
http://openmeadowzen.com/
Books
The Mindful Way Workbook. John Teasdale, Mark Williams, Zindel Segal
The Mindful Way through Depression. Mark Williams, John Teasdale, Zindel Segal, Jon Kabat-Zinn
Full Catastrophe Living, 2nd Edition. Jon Kabat-Zinn
The Mindful Path to Self-Compassion. Chris Germer
The Mindfulness Solution. Ron Siegel
Sitting Together. Susan Pollak, Paul Fulton, Ron Siegel
Guided Mindfulness Recordings
All available online for free at:
1. CHA Center for Mindfulness and Compassion
Mindfulness Recordings and Resources
www.chacmc.org/resources
2. UCLA Mindful Awareness Research Center
Guided Mindfulness Practices
http://marc.ucla.edu/body.cfm?id=22
3. UC San Diego Center for Mindfulness Website
Guided Mindfulness Practices
http://health.ucsd.edu/specialties/mindfulness/programs/mbsr/Pages/audio.aspx
4. Sitting Together Website
Guided Mindfulness and Compassion Practices
http://sittingtogether.com/meditations.php
5. Center for Mindful Self-Compassion Website
Guided Compassion and Self-Compassion Practices
https://centerformsc.org/practice-msc/guided-meditations-and-exercises/
6. Tara Brach Website
Guided Practices
http://www.tarabrach.com/audioarchives-guided-meditations.html
6 Most Popular Mindfulness Apps
1. Headspace
Free app for iPhone and Android
http://www.headspace.com/
2. Insight Timer
Free app for iPhone and Android
http://insighttimer.com/
3. Liberate
Free app for iPhone and Android
https://liberatemeditation.com/
4. Stop, Breathe & Think
Free app for iPhone, Android, and Web
http://stopbreathethink.org/
https://www.youtube.com/channel/UCkB9zEEqnP9kMIf5VChd99Q/playlists
5. Omvana
Free app for iPhone and Android
http://www.omvana.com/
6. The Mindfulness Training App
Free app for iPhone
https://itunes.apple.com/us/app/themindfulness-training-app/id687853790?mt=8
