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Formal practice

12 techniques · 2 approaches
MBCT
Body Scan
Body Scan
Lying or sitting, the participant slowly moves attention through the whole body from the crown to the toes, noticing sensations without tryi…
MBCT
Mindful Movement / Mindful Yoga
Mindful Movement / Mindful Yoga
Gentle movements (simple yoga poses, stretches, bends) are performed slowly and with full attention to body sensations. The aim is not flexi…
MBCT
Sitting Meditation
Sitting Meditation
The participant sits with a straight back and gradually widens the field of awareness: from the breath — to the body, sounds, thoughts, and …
MBSR
Body Scan Meditation
Body Scan Meditation
Lying down, the participant systematically moves attention through the whole body — from the toes of the left foot to the crown of the head.…
MBSR
Lake Meditation
Lake Meditation
A guided meditation: the participant pictures themselves as a lake — the water on the surface may be turbulent, but in the depths it is alwa…
MBSR
Loving-Kindness Meditation / Metta
Loving-Kindness Meditation / Metta
A meditation in which the participant in turn directs wishes of well-being: first to the self, then to close ones, neutral people, difficult…
MBSR
Mindful Yoga 1 — Floor Postures
Mindful Yoga 1 — Floor Postures
Gentle hatha yoga postures performed lying on the floor, with full attention to the sensations in the body right now. In MBSR yoga is not ph…
MBSR
Mindful Yoga 2 — Standing Postures
Mindful Yoga 2 — Standing Postures
Standing hatha yoga postures, performed in MBSR in the second half of the course. Includes Tadasana (mountain pose), bends, twists — all wit…
MBSR
Mountain Meditation
Mountain Meditation
A guided meditation: the participant pictures themselves as a mountain — mighty, rooted, still — while around them seasons, weather, day and…
MBSR
Sitting Meditation — Breath Awareness
Sitting Meditation — Breath Awareness
Sitting meditation with focus on the breath — the foundation of formal practice in MBSR. The participant sits in a posture of dignity, direc…
MBSR
Sitting Meditation — Open Awareness / Choiceless Awareness
Sitting Meditation — Open Awareness / Choiceless Awareness
A development of the sitting meditation: from the focus on the breath — to an open field of perception that includes sounds, body sensations…
MBSR
Walking Meditation
Walking Meditation
Slow, deliberate walking with full attention to the sensations of movement: lifting the foot, carrying it, touching the ground, rolling the …
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.