Introduction to Mindfulness: Week 1
Definition of Mindfulness
Mindfulness is 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, 1990).
S.O.A.R.
S: Slow down, Settle, Stabilize, Stillness, Space
O: Observe with curiosity, Openness
A: Allow, Acknowledge, Appreciate, Accept
R: Refresh, Restart, Rest
Suggested Home Practice
Think more about what your anchor will be
1-10 minute self-guided daily meditation: Reflect on the “S” in S.O.A.R.
The Journey
Mary Oliver
One day you finally knew
What you had to do, and began,
Though the voices around you
Kept shouting
Their bad advice‚
Though the whole house
Began to tremble
And you felt the old tug
At your ankles.
“Mend my life!”
Each voice cried.
But you didn’t stop.
You knew what you had to do,
Though the wind pried
With its stiff fingers
At the very foundations‚
Though their melancholy
Was terrible.
It was already late
Enough, and a wild night,
And the road full of fallen
Branches and stones.
But little by little,
As you left their voices behind,
The stars began to burn
Through the sheets of clouds,
And there was a new voice,
Which you slowly
Recognized as your own,
That kept you company
As you strode deeper and deeper
Into the world,
Determined to do
The only thing you could do‚
Determined to save
The only life you could save.
Kabat-Zinn, J. (1990). Full catastrophe living: using the wisdom of your body and mind to face stress, pain and illness. Delacorte.
‘The Journey,’ from Dream Work by Mary Oliver. © 1986 Used by permission of Grove/Atlantic, Inc.
