Online MBCT/MBSR Lesson 1

Home Practice for Week 1

1. Body Scan Meditation every day:
    
   • preferable to do a shorter body scan every day than to do the full version just once or twice a week
   • find a time of day that works for you and set aside the time to do the body scan 
   • try to do it at the same time every day
   • no expectations: allow your experience to be what it is
   • complete the Body Scan Worksheet at least once
 
2. Choose one routine activity to do mindfully throughout the week:
    
   • Brushing your teeth
   • Having your cup of coffee in the morning
   • Cleaning up after dinner
   • Doing the dishes
   • Anything other activity you do  for a few minutes each day
 
3. Mindful Eating at least once a day (snack or coffee is fine) plus at least one entire meal during the week
 
4. Record your progress on the Home Practice Record Form

Home Practice Materials