The curious art of the body scan…

question-mark-paintingMBSR Class is currently working with body scan practice. The body scan, like most things we find daunting, is just a series of moments, and moments themselves aren’t all that complicated.  These are my left toes….this is my right knee….these are my fingertips….this is my chin.

But let’s be realistic.  Most of us are not used to the body scan’s pace (really slow)  or the subject matter (this body).  We often face the unfamiliar with a worried quality of mind, like:   “I’m not used to this–I’ve got all this other stuff to do…..this is really wacko…what will people think….jeeminy how long is this going to take”….fill in the blanks for yourself.   How can we work skillfully with our thinking to make the body scan more accessible?

One way is “beginner’s mind”….deciding to approach each moment (ie. right knee, now) as if for the very first time, with openness and curiosity.  Like this:

“Hmmm, what is going on in this knee right now?”

Forget how goofy this may sound….remember you don’t have to justify it to anyone, and your MBSR classmates, (past present and future) are in it with you!

Another way to work skillfully with thinking  is simply to notice thoughts  as they arise…( a story, a memory, a grocery list…) and, gently redirect attention back to body scanning:

“What is happening here with this knee ?  What is happening here with this hip?  And what are we having for dinner?…..oops, what is happening here with this hip?…..pork chops? baked or grilled….gravy would sure taste good….. oops, now what is here in the hip?…….etc.”

Simple but not easy!  That is why we practice in class.  And why we practice with recorded instructions  at home.  Hang in there…….the body scan has much to teach.  New skills will emerge.

Try a body scan here:

Art credit:


MBSR Orientation Rescheduled

Tuesday, February 5, 2019

Morning Class meets 9:00am-11:30am  (open)

Evening Class meets 6:00pm-8:30pm  (full)

The Clearing   True North Health Care       514 Beltrami Ave.    Bemidji, MN         

Orientation is an important part of MBSR.  It is your opportunity to review the history and content of the class and to meet the other people who will be practicing with you during the 8 weeks.  Because the effectiveness of MBSR requires a wholehearted commitment, this Orientation session helps you make a final decision about taking the class.                                                                                                                 

Be sure to fill out and bring all pre-registration forms to class on the 5th.  They can be found by clicking here   

I will bring paper copies for anyone who has trouble downloading these forms.  You will receive an Orientation Packet and access to the Weekly Class Assignments page when we meet on February 5.  Please feel free to email me with any questions…  I am very eager to begin Winter 2019 MBSR!




Orientation Canceled!

Orientation for Winter MBSR (6;00-7:30PM Tuesday January 29th) has been canceled due to hazardous weather.  Stay tuned for more information about the backup plan, which will be to combine Class #1 with Orientation.  See you all February 5, 2019 at your appointed class times 9:00am for Day class and 6:00 for Evening class.  If you have talked to me about being in the class, but have not pre-registered, please do so before 2-5-19.  Go to MBSR Registration for full instructions.   If you have not contacted me about taking the evening class, please note that the evening class is full.

There are still openings for morning MBSR  9:00am-11:30am Tuesdays through February and March 2019!  Go to MBSR Registration  to Pre Register!

Review and Renew at All Day Retreat

All past participants of MBSR classes are invited to join the Fall, 2018 class in the All Day Silent Retreat which is part of the MBSR curriculum. This is a great opportunity review the course and to renew your meditation practice.  Here are the particulars:

What:  All Day Silent Retreat for current and past participants of MBSR training.

Where:  First Lutheran Church, 900 Bemidji Ave.  Bemidji MN:  Park in the north parking lot and follow the signs to the retreat space.

When:  Saturday November 10, 2018  9:00am to 4:00pm

What to bring:  Comfortable clothing; cushions or mats if you own them; a bag lunch, mindfully prepared for noon eating practice

Provided:  chairs cushions and mats for your comfort; Healthy snacks and water

Although silent, the retreat is guided all day by teacher, Geri Wilimek.

Your RSVP is not required, but helps in planning this retreat! Contact


Plan Now for Winter 2019 MBSR!

2019 Winter MBSR is now scheduled!  There are both morning and evening classes available this winter.  Consider a gift for yourself, a family member or a friend. Registration Materials will be available after November 1, 2018.

CLICK HERE  for more information,   or email the instructor, Geri Wilimek, at

Be here for your life! Fall 2018 MBSR

We humans are surprisingly similar, experiencing a full range of everything from ease to difficulty as we do our best to live our lives.  Mindfulness-Based Stress Reduction, (MBSR),  is a scientifically supported approach to helping people suffer less and improve functioning in their lives.  The core skills of MBSR are awareness of body, awareness of thinking, and compassion.  All of these skills can be learned, and are taught using a variety of meditation practices, such as body scan, sitting meditation, gentle stretching (yoga), walking meditation, and work with self-acceptance, gratitude, and compassion.  The course dedicates 8 weeks to learn and develop the skills that bring more richness to personal experience,  and to relationships with others.

Morning and Evening MBSR classes will be offered Fall, 2018.  Consider taking the time to clarify your direction and focus in life, and hone your skills at navigating stress.

Click Here for more information.   Click Here to register for a Daytime or Evening Class this Fall!