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7 techniques · 3 approaches
ACT
Sensory Immersion / Raisin Exercise
Sensory Immersion / Raisin Exercise
An exercise in full presence, often done with a raisin or another small object or food. The client explores the object through all five sens…
MBCT
Raisin Exercise / Mindful Eating
Raisin Exercise / Mindful Eating
The participant takes one raisin and explores it with all the senses, as if seeing it for the first time. The exercise introduces the notion…
MBCT
Three-Minute Breathing Space (3MBS)
Three-Minute Breathing Space (3MBS)
A short structured practice of three one-minute phases: awareness → narrowing (breath) → expanding. It is a "pocket" tool for breaking the a…
MBSR
Informal Mindful Movement
Informal Mindful Movement
Bringing mindful attention into ordinary movements: getting up from a chair, walking down a corridor, washing the hands, preparing food. Unl…
MBSR
Pleasant Events Calendar
Pleasant Events Calendar
Homework for week 2 of MBSR: each day record one pleasant event — with a description of the body sensations, thoughts, and feelings right at…
MBSR
Raisin Exercise / Mindful Eating
Raisin Exercise / Mindful Eating
The first exercise of the MBSR program — eat one raisin as if you had never seen this object before. Engaging all five senses: sight, touch,…
MBSR
STOP Practice
STOP Practice
A short informal practice for use at any moment of the day, especially in stressful situations. The acronym: Stop → Take a breath → Observe …
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.