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Week 8 - Conclusion by Dave Potter
Developing a Practice of Your Own
This brings us to the final section of the eight-week course, and if this has been useful for you so far, now may be the time to consider how you might continue practicing mindfulness in your daily life. You may decide that you would like to continue the practice in a formal way, incorporating in your schedule a sitting meditation or yoga, for instance, or you may already have an idea of how you would incorporate into your life one or more of the many informal practices (e.g., simple awareness, mindful eating, STOP, the RAIN or PAIN processes).
Developing a practice of your own
Of the people who take the MBSR course and have found ways to incorporate mindfulness into their lives, every one of them does it in a unique way, a way that suits their temperament and needs. One person might continue with a 30-min/day meditation practice, another might take a regular yoga class, another may have made their daily walk into a meditation using present-moment awareness of their inner and outer worlds as they walk, and yet another may intentionally use one or more of the many informal practices throughout their day. The important thing is not the specific practices you choose, but that you make them yours, and that they resonate with you in a way that and that they help you to be more alive, engaged and joyful in your daily life.
Certificate of completion
If you have completed the practices each week, viewed the videos and read the provided reading materials, Congratulations! This is not a trivial accomplishment. You can request a certificate of completion by submitting the seven sets of practice sheets and a one page description of what you've learned and how you will be incorporating what you learned into your life. Please also let me know the city, state/province, and country you live in. The request and documentation can be sent to Dave Potter, either by email or via regular mail, but the certificate will be sent electronically, so be sure to include your email address if you are sending physical copies of your materials. There's no cost. If you haven't done all the at-home practice, but have averaged more than half over the span of the course, you are still eligible for a certificate.
It doesn't need to stop here!
Once you receive the certificate of completion, you may consider yourself a graduate of MBSR and if you happen to be in the area (Moscow, Idaho, USA), you are invited to any of the monthly graduate meetings. For the meeting schedule and the program readings, go to MBSR Graduate Program.
Even though you probably won't be able to join us physically, you are invited and encouraged to give yourself a monthly refresher by looking in on what we discuss in the graduate meetings each month. If you've let me know that you've finished the course, I will send you a note each month we meet, with a link to that month's readings, which usually includes passages and quotes related to that month's topic and often a link to a relevant video. See Graduate Program Readings for a directory to past months' readings.
Taking it from here: audio, visual, written and other resources
Included in the materials for this week is a short video by Susan Kaiser Greenland that presents a very brief summary of mindfulness in daily life, as well as some short documents having to do with developing a daily mindfulness practice:
In addition to the many audio, video and written resources embedded in the eight weeks, there are many other resources available on this site, including recommendations for local meditation groups and retreat centers. I hope this self-guided course has been useful and wish you the best on your journey from here!
Videos
Mindfulness is Not A Crystal Ball by Susan Kaiser Greenland [2 min]
Happiness by Tara Brach [20 min]
Reading
Deepening a Personal Meditation Practice by Jon Kabat-Zinn
Suggestions for Daily Practice by Jon Kabat-Zinn
In the Service of Life by Rachel Naomi Remen
Supplementary materials related to this week's topic