Introduction to Mindfulness: Week 2
Suggested Home Practice
Fill out the “Pleasant Event” and “Unpleasant Event” Diamond of Experience for at least one event each this week
5-10 minutes self-guided daily meditation: Consider the “O” in S.O.A.R. and the Diamond of Experience
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
Diamond of Experience
Diamond of Experience
Effects of Stress Reactivity on Health and Wellbeing
Musculoskeletal
Immune
Cardiovascular
Gastrointestinal
Dermatologic
Psychological
Other
The Guest House
Rumi
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all.
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame,
the malice,
meet them at the door laughing,
and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond.
Copyright 1997 by Coleman Barks. Posted with permission. All rights reserved.
From The Illuminated Rumi.
