Online MBCT/MBSR Lesson 5:
Accepting, Allowing and Letting Be

Theme of MBCT/MBSR Lesson 5

Relating differently to unpleasant experiences: The way we relate to difficult and unpleasant experiences is a primary factor in how (and how much) they affect us. In this session, we’ll learn how to allow in our unpleasant experiences, just let them be, and respond to them with acceptance, in order to minimize the negative impact they have on us.


Agenda for MBCT/MBSR Lesson 5

  1. Mindfulness of Breath, Body, Sounds, Thoughts, Feelings and Choiceless Awareness Meditation
  3. Home Practice Review
    Break (best place to stop if not completing the whole session at once)
  5. Mindfulness and Acceptance
  7. Your Aversion Signature
  9. Allowing in a Difficulty and Working With it Through the Body
  11. Home Practice

Preparation for MBCT/MBSR Lesson 5

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

Breath, Body, Thoughts, Feelings, Choiceless Awareness Worksheet PDF or Word
Breathing Space in Response Home Practice Review PDF or Word
All Lesson 5 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, Thoughts, Feelings and Choiceless Awareness 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
    • a clear space where you can do some formal walking meditation