Homework for week 2 of MBSR: each day record one pleasant event — with a description of the body sensations, thoughts, and feelings right at the moment when it was happening. The aim is to notice that the pleasant is already present in life, but goes unnoticed because of autopilot and attention to the negative.
Step-by-step guide
- Each day choose one pleasant event (of any size: a cup of coffee, a ray of sun, laughter)
- Fill in the columns: what happened / body sensations at the moment / thoughts / feelings / was I aware in the moment of the event?
- If awareness was missing — that is also a valuable observation
- At the next session — discuss in the group: what did you notice?
When to use
- Week 2 of MBSR
- Work with depression (impaired attention to the positive)
- Learning to notice the present moment in everyday life
Key phrases
Pleasant does not have to be big. Sometimes it is just — water washing the soap from your hands.
Follow-up questions
The question is not "was it pleasant", but "was I here while it was happening?"
Alternative phrasings
Write it down right away, while the sensations are fresh.
Warnings
- ⚠️ In severe depression the search for the pleasant can trigger guilt or anger — discuss this risk in advance
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.