Online MBCT/MBSR Lesson 7:
Kindness in Action

Theme of MBCT/MBSR Lesson 7

Using mindful action to take better care of ourselves: Our actions and behaviour have a powerful effect on our mood and how we feel. When we act out of habit on automatic pilot, we often end up doing things that contribute to our low moods and unpleasant feelings. In this session, we'll learn how changing our behaviour and acting more mindfully can help lift our mood and improve the way we feel.

 

Agenda for MBCT/MBSR Lesson 7

Lesson 7 covers a great deal of new material and takes longer to complete than Lessons 1-5. In order to get the most out of this session, it's best if you can complete it over more than one sitting.

  1. Meditating in Silence
    2.  
  2. Home Practice Review
    3.  
    Break
     
  3. Taking Action About Our Moods, Feelings and Emotions
    4.  
    Break (best place to stop if not completing the whole session at once)
     
  4. Taking Action About Our Thoughts
    5.  
  5. Mindful Action Plans
    6.  
  6. Sustainable Mindfulness Practice Plan
    7.  
    Break
     
  7. Body Scan in Silence
    8.  
  8. Home Practice
 

Preparation for MBCT/MBSR Lesson 7

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

Meditating in Silence Worksheet PDF or Word
Routine Activities Worksheet PDF or Word
Opposite Action Worksheet PDF or Word
Mindful Action Plan PDF or Word
Sustainable Mindfulness Practice Plan PDF or Word
All Lesson 7 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.

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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:

Mindfulness of Breath, Body, Sounds and Thoughts Meditation (minimal instructions)

 
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Other Materials:

  • A notebook for any notes you may wish to make, or at least a couple of blank sheets of paper for the exercises we'll be doing
    •  
  • 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
     
  • For the Body Scan, you'll need a place where you can lie comfortably on your back, preferably on the floor (perhaps on a mat or blanket), along with a pillow to support your head, and another pillow or rolled-up towel for underneath your knees