Online MBCT/MBSR Lesson 8:
Sustaining Your Mindfulness Practice

Theme of MBCT/MBSR Lesson 8

Learning from the past and planning for the future: Since we've covered a great deal of material over a relatively short amount of time, we'll finish with a comprehensive reiview. In this session we'll go over key concepts from each session, and use your experiences throughout the program to come up with a sustainable mindfulness practice that you can continue to use once this program is over.

 

Agenda for MBCT/MBSR Lesson 8

Lesson 8 reviews material from the entire program. There's no need to complete it in one sitting, and trying to do so would be counterproductive. Proceed through this session at whatever pace feels comfortable, and perhaps refer back to it from time to time.

  1. Mindfulness of Breath, Body, Sounds, Thoughts, Feelings and Choiceless Awareness Meditation
    2.  
    Break
     
  2. Review of Key Concepts and Practices from the Program:
     
    • Lesson 1
    • Lesson 2
    • Lesson 3
    • Lesson 4
    • Lesson 5
    • Lesson 6
    • Lesson 7
    3.  
  3. Putting It All Together
 

Preparation for MBCT/MBSR Lesson 8

 

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
Expanded Mindful Action Plan PDF or Word
Sustainable Mindfulness Practice Plan PDF or Word
Review and Planning Worksheet PDF or Word
Opposite Action Worksheet 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 (With Walking)
Mindfulness of Breath, Body, Sounds and Thoughts Meditation (No Walking)
Mindfulness of Sounds and Thoughts

 
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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
    • a clear space where you can do some formal walking meditation
     
  • 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