Online MBCT/MBSR Lesson 4:
The Two Arrows: Pain and Suffering

Theme of MBCT/MBSR Lesson 4

Reacting differently to unpleasant experiences: Pain is an unavoidable part of life, but just because we experience pain doesn't mean we need to suffer. Suffering arises as a result of how we react to painful experiences. In this session, we'll explore how, by learning to change the way we react to our unpleasant experiences, we can reduce our level of suffering.

 

Agenda forMBCT/MBSR Lesson 4

 
  1. Mindfulness of Breath, Body, Sounds and Thoughts Meditation
  2.  
  3. Home Practice Review
  4.  
    Break (best place to stop if not completing the whole session at once)
     
  5. The Two Arrows: Pain and Suffering
  6.  
  7. The Breathing Space in Response
  8.  
    Break
     
  9. Mindful Walking
  10.  
  11. Home Practice
 

Preparation for MBCT/MBSR Lesson 4

Worksheets :You can download or print off the worksheets we'll be using this session in advance using the links below:

Mindfulness of Breath, Body, Sounds and Thoughts Worksheet PDF or Word
Breathing Space Worksheet PDF or Word
Breathing Space Review Worksheet PDF or Word
All Lesson 4 Worksheets in a single file PDF or Word
 

Links for the worksheets are also included at the relevant part of each lesson, so you'll be able to download or open them then if you prefer.

Audio Files: All of the audio files we use throughout the program are embedded for playback at the relevant part of each lesson. You can also download them in advance below. We'll be using the following audio files during this session:

Other Materials:

  • A notebook for any notes you may wish to make
  •  
  • For the Mindfulness of Breath, Body, Sounds and Thoughts Meditation, you'll need a place to sit:
    • cross-legged on the floor, perhaps on a cushion; or
    • on a firm chair with no armrests (such as a kitchen or dining room chair) where you can sit with your feet flat on the floor and your back not resting on the back of the chair
  •  
  • For the Mindful Walking Meditation, you'll need a a clear space where you can walk out and back 5-10 paces