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Week 1 - Simple Awareness by Dave Potter
Introduction to the Body Scan
Now that you've experienced the Introduction and completed the Getting Started Worksheet (see Getting Started), you are ready to begin.
Welcome!
[For each week, at the bottom of the page is a list with links to all the materials.]
Videos
The videos for this week begin with the 60 Minutes Special on Mindfulness, reported by Anderson Cooper of CBS and CNN, followed by Life is Right Now, in which Jon Kabat-Zinn talks about how science is beginning to understand the process and effects of meditation. Also, Bob Stahl guides you through a Raisin Meditation using a single raisin. To get the most benefit out of Bob's video, bring a raisin when you sit down to watch it so you can experience on your own what he is describing in the video. The last video, Befriending the Body, is a short piece by Jon Kabat-Zinn which talks about the importance of our relationship with our body in this course.
Readings
Each week, there are readings which are an important part of the program. This week, the main reading is about the Body Scan Meditation you will be doing for your 30 minutes of daily practice this week. In 7 Myths of Meditation, Deepak Choprah addresses common misunderstandings about meditation, including the idea that one must have a quiet mind to meditate successfully. What Would It Take for You to Be Still describes one person's personal experience with mindfulness meditation and will give you a little bit more of an idea of what to expect from this course.
Daily Practices
This week begins your 30-minute daily Formal Practice, and we begin with the Body Scan Meditation, which you can find in the menu just to the left of this text under "Guided Practices". Below, you can see the link to the Formal Practice sheet you will print for each week. It has a place for brief notations about how your practice is going.
For the Informal Practice this week, it is suggested that you bring mindful awareness to some otherwise routine activity such as washing the dishes and/or eating a meal. At the end of each day, using the Informal Practice sheet you will be printing for this week (see below), take just five minutes or so to see if you can recall a daily activity which you brought awareness to that day.
Supplementary reading
In addition, each week will indicate some supplementary reading or viewing materials. Listed there are are suggestions for background reading or viewing if you'd like to know more about a given week's topic. Of special interest this week are two great resources having to do with eating mindfully: Mouthfuls of Mindfulness, written by Jan Chozen Bays and a video, Introduction to Mindful Eating, by Michelle DuVal.
OK, let's get started! Below are your materials for this week:
Videos
60-Minutes Special on Mindfulness by Anderson Cooper of CBS News [13 min]
Life is Right Now by Jon Kabat-Zinn [7 min]
Raisin Meditation by Bob Stahl [6 min]
Befriending the Body by Jon Kabat-Zinn [4 min]
Reading
The Body Scan Meditation by Jon Kabat-Zinn
7 Myths of Meditation by Deepak Choprah
What Would It Take for You to Be Still by Catherine Price
Please print out the practice sheets
Informal Practice - Simple Awareness and/or Mindful Eating
Supplementary materials related to this week's topic
Mouthfuls of Mindfulness by Jan Chozen Bays
Introduction to Mindful Eating video by Michelle DuVal [10 min]
An Apple as Past, Present and Future video by Susan Kaiser Greenland [2 min]
Meditation a Hit for Pain Management article by Allison Aubrey
Introduction (printer-ready version of the "Introduction" page)
Getting Started (printer-ready version of the "Getting Started" page)
MBSR: An Introduction (this is the article by Roberta Lewis that is mentioned on the Intro page)
MBSR Research Summary (also mentioned on the Intro webpage)